Pranayama, the ancient practice of controlled breathing, is a powerful tool to improve mental and physical well-being. For beginners, incorporating pranayama into daily routines can help manage stress, enhance meditation practice, and promote overall mental health. Below are 13 simple pranayama practices tailored for beginners, designed to help cope with anxiety and foster a sense of calm.
1. Deep Belly Breathing (Diaphragmatic Breathing)
Deep Belly Breathing, also known as diaphragmatic breathing, is a foundational pranayama practice ideal for beginners. This technique encourages breathing deeply into the diaphragm, rather than shallowly into the chest, which is a common habit during stressful moments. To practice, begin by sitting comfortably or lying down on your back with one hand resting on your chest and the other on your belly. Close your eyes and take a slow, deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. Then, exhale fully through your nose or mouth, letting your belly fall naturally. Repeat this cycle, focusing on engaging your diaphragm to take full, calming breaths.
This method activates the parasympathetic nervous system — also known as the “rest and digest” system — which helps counteract the effects of the sympathetic nervous system’s fight-or-flight response. By doing so, it reduces stress, lowers heart rate, and promotes deep relaxation. Deep Belly Breathing can be practiced for 5-10 minutes daily or during moments of high stress, serving as an effective tool for grounding and calming the mind. Over time, this technique can help strengthen your breathing muscles, improve oxygen circulation throughout your body, and enhance overall respiratory efficiency.
2. Nadi Shodhana (Alternate Nostril Breathing)
Nadi Shodhana, or Alternate Nostril Breathing, is a balancing and harmonizing pranayama practice renowned for its calming effects and ability to bring mental clarity. It is particularly effective for reducing anxiety and enhancing focus. To begin, sit comfortably in a quiet space, keeping your spine upright and shoulders relaxed. Use your right thumb to gently close your right nostril and inhale slowly and deeply through your left nostril. Then, close your left nostril with the ring finger of the same hand, release your right nostril, and exhale fully through it. After the exhale, inhale through the right nostril, close it with your thumb again, and exhale through the left nostril. This completes one cycle.
Practicing Nadi Shodhana helps clear blocked energy channels, or nadis, in the body, promoting balance between the left (cooling, calming) and right (energizing, activating) energy systems. This pranayama technique also enhances oxygen exchange, calms the nervous system, and fosters a sense of inner peace. For the best results, practice for 5-10 minutes daily, especially before meditation or during stressful periods. Its soothing effects often make it a favorite among mental health therapist for anxiety management and mindfulness practices.
3. Kapalabhati (Skull Shining Breath)
Kapalabhati, commonly referred to as Skull Shining Breath, is a dynamic pranayama technique designed to energize the body and clear mental fog. This practice involves a series of short, forcefully exhaled breaths followed by passive inhalations. To practice Kapalabhati, sit comfortably with a straight spine and place your hands on your knees. Take a deep breath in through your nose, then exhale quickly and forcefully by contracting your abdominal muscles. Allow the inhalation to happen passively without effort as your abdominals relax. Repeat this process steadily, starting with 20-30 repetitions in one round and gradually increasing as you become more accustomed to the practice.
The cleansing nature of Kapalabhati not only stimulates blood circulation but also helps detoxify the body by expelling stale air and impurities from the lungs. It invigorates the mind and body, making it ideal for morning routines or times when you need an energy boost. However, this practice requires caution and should be avoided by individuals with high blood pressure, heart conditions, or respiratory issues. Beginners may find it helpful to start slow, focusing on technique before increasing the pace and number of repetitions. Done consistently, Kapalabhati enhances mental clarity, improves lung capacity, and fosters a radiant sense of vitality.
4. Bhramari (Bee Breath)
Bhramari, commonly referred to as Bee Breath, is a highly effective and soothing breathing technique that involves creating a humming sound during exhalation. The name “Bhramari” is derived from the Sanskrit word for “bee,” as the gentle humming sound resembles the buzzing of a bee. This practice is known for its ability to calm the mind, reduce stress, and ease feelings of anxiety or agitation.
To perform Bhramari, start by sitting in a comfortable position with your spine straight and your body relaxed. Close your eyes to eliminate distractions and bring your focus inward. Gently place your thumbs on your ears to close them and rest your index fingers on your forehead, either just above the eyebrows or on the temples. Your remaining fingers can lightly rest on the sides of your face or cheekbones.
Begin by taking a deep inhale through the nose, slowly and fully filling your lungs. During the exhale, keep your mouth closed and produce a steady humming sound, as if imitating the gentle buzz of a bee. The vibration created by the humming soothes the nervous system and encourages a meditative state of mind. Repeat this process for five to ten rounds, or more if you feel comfortable. Each round should be slow and deliberate, allowing you to fully experience the calming vibrations.
The benefits of Bhramari are numerous. It is particularly effective for reducing symptoms of anxiety and promoting deep relaxation by activating the parasympathetic nervous system. The vibrations from the humming also help relieve tension in the head, reduce anger, and enhance focus and concentration. Many practitioners report that regular practice of Bhramari improves their ability to cope with stress and cultivates a sense of inner tranquility. It is especially beneficial when practiced in a quiet environment, but can also be done anytime you feel overwhelmed or in need of calm.
5. Ujjayi (Victorious Breath)
Ujjayi, also known as the Victorious Breath, is a foundational yogic breathing technique characterized by a soft constriction of the throat muscles, which creates an audible ocean-like sound as air flows through the throat. This technique is frequently employed in both asana and meditation practices to enhance focus and cultivate a meditative state of awareness.
To practice Ujjayi, begin by finding a comfortable seated or lying position with a straight spine. Close your mouth and breathe in deeply through your nose, directing the breath into your lower lungs and diaphragm. When exhaling, constrict the passage of air slightly at the back of your throat, as though you are whispering or attempting to fog up a mirror. This constriction creates a subtle but audible sound that resembles the gentle crashing of ocean waves. Maintain an even rhythm between your inhalation and exhalation, ensuring both are slow, deliberate, and fully controlled.
A key aspect of Ujjayi is its ability to deepen both the breath and the practitioner’s connection to their practice. It facilitates a state of mindfulness as you focus on the sound and sensation of your breath, which helps anchor the mind into the present moment. Regular practice of Ujjayi offers numerous benefits, including enhanced respiratory function, improved concentration, and a reduction in stress and anxiety. Additionally, the slow, controlled breaths promote oxygenation and circulation throughout the body, boosting energy levels and aiding in physical recovery.
Ujjayi is especially powerful when used during physical yoga practice, as it helps synchronize breath with movement and creates a steady rhythm that fosters endurance. Beyond its role on the mat, it is commonly used in meditation to promote mental clarity and relaxation. By engaging in Ujjayi, practitioners develop a stronger internal awareness and an enhanced ability to remain composed in challenging situations.
6. Sheetali (Cooling Breath)
Sheetali, known as the Cooling Breath, is a unique yogic breathing technique designed to cool the body and mind. It is especially useful during hot weather or when experiencing elevated stress, as it provides an immediate soothing effect. The name “Sheetali” is derived from the Sanskrit root “sheet,” which translates to “cool.”
To perform Sheetali, find a comfortable seated position and relax your body. Begin by curling the sides of your tongue lengthwise to form a tube-like shape. If you are unable to curl your tongue, you can use an alternative practice called Sheetkari, where the teeth remain slightly parted while the tongue presses gently against the palate. Then, inhale deeply through your rolled tongue, allowing the cool air to flow into your mouth and lungs. As you complete the inhalation, close your mouth and exhale slowly through your nose. Repeat this breathing cycle five to ten times, or as needed, paying attention to the sensation of coolness with each breath in.
Sheetali is highly effective at lowering body temperature, making it an excellent practice for hot climates or post-exercise recovery. The cooling effect also extends to the mind, helping calm restless thoughts and alleviate feelings of frustration and anger. By slowing the breath and encouraging intentional focus, Sheetali can reduce stress levels and promote a sense of inner balance. This practice is particularly beneficial when performed in a serene and quiet environment, allowing you to fully immerse yourself in the cooling and calming sensations.
It is important to note that Sheetali should be avoided in cold weather or if you are already feeling chilly, as it may further lower your body temperature. Instead, it is best suited for moments of overheating, stress, or mental fatigue, providing a simple yet effective way to restore equilibrium to both body and mind. Regular practice can help regulate the body’s energies and instill a sense of peaceful energy throughout the day.
7. Sheetkari (Hissing Breath)
Sheetkari, often referred to as the “Hissing Breath,” is a powerful cooling pranayama technique with multiple physical and emotional benefits. It is similar in effect to Sheetali but is performed differently, involving the act of inhaling through clenched teeth. Sheetkari provides a significant cooling effect on the body and is particularly effective for calming the mind and managing emotions such as anger and frustration.
To practice Sheetkari, begin by sitting in a comfortable position with your spine upright. You can choose a meditative posture such as Sukhasana (Easy Pose) or Padmasana (Lotus Pose). Close your eyes to help focus inward. Bring your teeth together lightly, ensuring they are not clenched too tightly. Then, part your lips slightly, creating an opening between them.
When ready, inhale deeply through the gaps between your teeth, producing a gentle hissing sound. Feel the cool air pass through as it soothes the tongue, oral cavity, and throat. Once your lungs are filled with air, close your mouth and exhale slowly through the nose. Repeat this process several times. The rhythmic, cooling breaths help lower body temperature, calm the nervous system, and diminish heightened emotional states like anger. It is recommended to perform this practice in a calm, quiet environment to maximize its benefits.
Sheetkari is not recommended in cold weather as it may excessively cool the body, potentially causing discomfort. However, it is highly effective during warm seasons or whenever you experience overheating, agitation, or emotional imbalance. With regular practice, Sheetkari pranayama can help cultivate a serene mind and a stable emotional state.
8. Sitali (Tongue Hissing Breath)
Sitali, or “Tongue Hissing Breath,” is another cooling pranayama technique that shares similarities with both Sheetali and Sheetkari. It is particularly renowned for its ability to promote relaxation, reduce stress, and enhance mental clarity. This practice combines elements of both techniques to create an effective method for cooling the body and calming the mind.
To perform Sitali, sit in a relaxed, upright posture, such as Sukhasana or any other meditative position. Begin by curling your tongue lengthwise to form a tube-like shape. If you find it difficult or are unable to curl your tongue due to genetics, you can instead purse your lips into an O-shaped position. With your tongue curled or lips pursed, extend your tongue slightly out of your mouth.
Take a slow, deep inhalation through the curled tongue or pursed lips, allowing the cool air to pass through into your body. You may notice a refreshing sensation as the air flows over your tongue and down your throat. After the inhalation is complete, retract your tongue and close your mouth. Then, exhale slowly and fully through your nose. Repeat the practice for several cycles.
Sitali is particularly effective at cooling the body on hot days or during times of physical exertion. It also has profound mental benefits, helping to alleviate stress, anxiety, and restlessness while fostering a state of calmness and mental focus. Avoid practicing Sitali in cold weather, as it may lead to an uncomfortable drop in body temperature. Regular practice of Sitali can help harmonize the body and mind, creating a state of tranquil alertness throughout your day.
9. Dirga Pranayama (Three-Part Breath)
Dirga Pranayama, commonly known as the “Three-Part Breath,” is a deeply grounding and mindful breathing technique that involves filling the lungs in three stages—belly, ribs, and chest. This practice not only improves lung capacity but also encourages full-body relaxation and mental focus, making it an excellent method for reducing anxiety and cultivating mindfulness.
To practice Dirga Pranayama, begin by sitting or lying down in a comfortable position. Place one hand on your abdomen and the other on your chest to help you connect with your breath. Close your eyes and take a moment to settle into your body, letting go of any tension.
Start the first part of the breath by inhaling deeply, expanding your abdomen as you fill the lower portion of your lungs. Feel your belly rise beneath your hand. Moving to the second part, continue inhaling, allowing the ribcage to widen and expand outward as you breathe into the middle part of your lungs. Finally, complete the inhalation by filling the upper part of your lungs, feeling the chest lift slightly under your hand. Once your lungs are completely full, pause briefly, then begin a slow, steady exhalation, reversing the process. Empty the air from your chest first, then your ribcage, and finally from the abdomen, feeling the belly gently contract.
Repeat this deep, three-part breathing process for several cycles. The deliberate, structured nature of Dirga Pranayama helps anchor your awareness in the present moment, making it an effective tool for mindfulness practice. It also engages the parasympathetic nervous system, which is responsible for relaxation, leading to a sense of calm and reduced stress levels.
Dirga Pranayama is suitable for practitioners of all levels and can be performed at any time of day to alleviate tension and promote mental clarity. Over time, consistent practice can deepen your connection to your breath, enhance lung efficiency, and create a profound sense of inner balance and stability.
10. Bhastrika (Bellows Breath)
Bhastrika, also known as Bellows Breath, is a vigorous and energizing pranayama technique that involves rapid and forceful inhalations and exhalations. This practice is often compared to the functioning of bellows, as it increases oxygen intake and stimulates the body’s energy levels, making it an ideal method for overcoming sluggishness or fatigue. To perform Bhastrika, begin by sitting in a comfortable, upright position with your spine straight and your hands resting on your knees. Close your eyes to center your focus and take a few deep breaths to prepare.
The technique starts with a quick, forceful inhale followed by an equally quick and powerful exhale. Both the inhalations and exhalations should be equal in duration and performed primarily using the diaphragm. Begin by completing these breaths at a moderate pace, gradually increasing the speed as you become accustomed to the rhythm. Bhastrika is typically practiced in short rounds, with each round followed by a period of normal breathing to allow the body and mind to adjust.
Bhastrika is known to energize the body by increasing vital energy (prana) flow. It helps improve respiratory efficiency, clears the sinuses, and promotes mental clarity. Additionally, this breathwork can aid in removing toxins from the body and boosting metabolism. However, it is important to practice Bhastrika with care, as its intensity may cause dizziness or discomfort in some individuals. Those with high blood pressure, heart conditions, or respiratory issues should avoid this technique or consult with a qualified instructor before attempting it.
11. Anulom Vilom (Alternate Nostril Breathing Without Retention)
Anulom Vilom is a simpler version of the advanced Nadi Shodhana pranayama, focusing solely on alternating breaths between the nostrils without holding or retaining the breath. This technique is particularly well-suited for beginners as it gently balances the flow of energy (prana) in the body and calms the mind. It is a practice that fosters deep relaxation and improved focus while being easy to learn and incorporate into a daily routine.
To perform Anulom Vilom, sit in a comfortable cross-legged position with your back straight and shoulders relaxed. Using your right hand, form a Vishnu Mudra by folding your index and middle fingers toward your palm, leaving the thumb and the ring and little fingers extended. Close your right nostril with your thumb and inhale deeply through your left nostril. Once your lungs are full, release your thumb, close your left nostril using your ring finger, and exhale slowly through your right nostril. Then, inhale through the right nostril, switch nostrils again, and exhale through the left. This completes one full cycle. Continue this process for as many cycles as feels comfortable, typically practicing for 5–10 minutes.
The benefits of Anulom Vilom include improved respiratory function, reduced anxiety, and greater mental clarity. The gentle alternation of the breath helps harmonize the left and right hemispheres of the brain, promoting a sense of balance and emotional tranquility. Its simplicity and effectiveness make it a foundational practice for pranayama enthusiasts of all levels.
12. Surya Bhedana (Right Nostril Breathing)
Surya Bhedana, or Right Nostril Breathing, focuses on inhaling solely through the right nostril and exhaling through the left nostril. This practice is closely associated with activating the Pingala Nadi, a subtle energy channel linked to solar energy. By stimulating this channel, Surya Bhedana invigorates the nervous system and promotes a sense of vitality and alertness, making it an excellent technique for combating lethargy and cultivating focus.
To practice Surya Bhedana, sit in a meditative posture with your spine straight. Form a Vishnu Mudra with your right hand, closing your left nostril with your ring finger. Inhale deeply through your right nostril, filling your lungs completely. Then, release your ring finger, close your right nostril with your thumb, and exhale slowly through your left nostril. Ensure that your inhale and exhale are both smooth and controlled. Repeat this process for several minutes, focusing on the sensation of the breath and the flow of energy throughout your body.
The benefits of Surya Bhedana extend beyond its immediate energizing effects. It can help improve digestion, boost metabolism, and enhance mental focus. Regular practice of this pranayama encourages the activation of the sympathetic nervous system, providing an uplifting effect on both the body and the mind. However, because of its stimulating properties, it is best practiced in the morning or whenever an energy boost is needed, rather than before bedtime.
13. Chandra Bhedana (Left Nostril Breathing)
Chandra Bhedana, or Left Nostril Breathing, is the counterpart to Surya Bhedana. This practice involves inhaling through the left nostril and exhaling through the right nostril, activating the Ida Nadi, which is associated with lunar energy. Chandra Bhedana promotes relaxation, cooling the body and soothing the mind, making it an ideal technique for reducing stress, anxiety, and agitation.
Begin by sitting in a comfortable meditative pose with a straight spine and relaxed shoulders. Using your right hand, form a Vishnu Mudra, closing the right nostril with your thumb. Take a deep, slow breath in through your left nostril, allowing the cool, calming air to fill your lungs. Then, release your thumb, close your left nostril with your ring finger, and exhale out through your right nostril. Continue this pattern for several cycles, keeping your breath slow and steady.
Practicing Chandra Bhedana before bedtime or during moments of heightened stress can help bring about a deep sense of calm and prepare the body for rest. It is particularly beneficial for managing emotional imbalances, cooling the body in hot weather, or addressing conditions exacerbated by excessive heat, such as inflammation. Regular practice fosters a profound sense of inner peace and restores equilibrium to both the body and mind.
Conclusion
Incorporating these pranayama practices into daily routines can significantly improve mental health. For those seeking additional support, mental health services and therapists often recommend combining pranayama with other mindfulness techniques to cope with anxiety effectively.
Whether used as a standalone practice or as part of a broader meditation practice, pranayama offers a natural and accessible way to enhance well-being. Beginners are encouraged to start slowly, focusing on consistency and proper technique to reap the full benefits of these ancient breathing exercises.
