छले वाते छलं छित्तं निश्छले निश्छलं भवेत||
योगी सथाणुत्वमाप्नोति ततो वायुं निरोधयेत
“When the breath wanders, the mind is unsteady, but when the breath is calmed, the mind too will be still and the yogi achieves long life. Therefore, one should learn how to control the breath.”
— Hatha Yoga Pradipika, 2:2
Beginners and Advanced Pranayama
What is Pranayama?
Pranayama, the practice of exploring your body and mind through breath, lies at the heart of yoga. Scientific studies have shown it can improve sleep, decrease stress, cultivate mindfulness, and boost cognitive function. Pranayama allows us to bridge the outward, active practices of yoga—like asana—and the internal practices that lead us into deeper states of meditation.
What does Pranayama instruction look like?
Pranayama instruction provides the tools, instruction, and supervision to begin or enrich your own personal practice, including:
Beginners breath awareness and muscle isolation.
Internal toning practices such as Neti and Nauli.
Preparatory methods such as Simha Mudra, Jivha Bandha, Brahma Mudra, and Anuloma Viloma.
Pranayama techniques including Kapalabhati, Bhastrika, Surya/Chandra Bhedana, Sitali/Sitkari, Ujjayi, and Bhramari.
My Qualifications
While plenty of yoga classes incorporate breathing exercises, you will find that actual Pranayama is rare. There are few true Pranayama masters, making access to their wisdom difficult. Trainings are lengthy, repeated, intense, and transmitted face to face, requiring huge time and monetary commitments. Lastly, because these trainings are highly intimate, class sizes are small and spots are limited.
Paul Dallaghan, my primary teacher, is known in the Yoga tradition as a “Master Yogi-Pranacharya”, or an “Expert in Breath”, and is a direct student of Sri O.P.Tiwari and Kuvalayananda’s Kaivalyadhama lineage in India. He is also one of a handful of senior students to be personally certified by the now-deceased K. Pattabhi Jois. As a student of an authentic Pranayama line, my training is both thorough and ongoing.
Questions and Answers
What does “Pranayama” mean?
The word “pranayama” comes from two separate words: Prana, which loosely translates as “lifeforce”, and Ayama which has many different meanings including expansion, length, and suspension.
What is Pranayama?
Pranayama is an ancient breath technique that originates from yogic practices in India. It involves controlling your breath in different styles and lengths. Many practitioners follow Pranayama to gain traditional benefits, but modern science has also found pranayama to hold a wide range of benefits for the mind and body.
What does the science say about its benefits?
Cognitive function: Both slow and fast kinds of pranayama can help improve your cognitive functions. Studies show that fast pranayama in particular can help to improve auditory and sensory-motor skills.
Lung capacity: Practicing pranayama can help improve lung function. This includes helping you hold your breath longer and increasing strength in your respiratory muscles. It may aid recovery from pneumonia and strengthen lungs that suffer from asthma.
Stress and emotional regulation: Pranayama’s ability to improve mindfulness has also been found to lower stress and aggression. Pranayama’s focus on breathing and relaxation may alter the levels of stress molecules.
Anxiety. Pranayama can significantly lower anxiety levels. It can also improve areas of mental focus that are often affected by anxiety such as awareness and attention.
When should I practice Pranayama?
While traditionally done after Asana, Pranayama can be done anytime. Different forms of pranayama are more appropriate for the morning, mid-day, and evening. You can practice invigorating breathing methods during the morning or mid-day to boost your energy and focus. Slow and calming pranayamas are often practiced in the evenings.
How should I start?
Pranayama is a powerful practice and should taught directly to you by someone trained in its science and methodology. You should never begin Pranayama without supervision.