Six basic pranayama techniques (video)

Vishnu Mudra

In an earlier article, I discussed the different pranayama variables that have been given by Patanjali in the Yoga sutras. Based on these guidelines provided by Patanjali, and using different permutations and combinations of these variables, a large number of breathing techniques have evolved over time. One of the main sources of information on various pranayama techniques is the “Hatha Yoga Pradipika”, a classic yoga text which was written by Swatma Ram about a thousand or so years ago. This contains a complete section on Pranayama and lists a variety of pranayama techniques.

In the yoga classes that I teach, I cover several different pranayama practices. You may like to visit the pranayama page on my blog to get a list of these techniques, as well as links to detailed descriptions on the blog. However, one can only allocate a limited amount of time on a regular, daily basis. Based on my own practice and teaching various techniques over the years, I have come up with a set of six pranayama techniques which I consider a basic set. I recommend that this basic set of six practices should form the core of your daily pranayama routine. You may add other practices to your routine as and when you can allocate extra time for your practice.

I am pleased to present a video of the practice. Hope you will enjoy practicing with me.

Here are the six basic pranayama practices:

1. Kapalabhati
2. Bhastrika (bellows breath)
3. Ujjayi pranayama
4. Nadi Sanchalana (Rapid breathing)
5. Bhramari (humming bee)
6. Nadi Shuddhi (Alternate nostril breathing)

While practicing pranayama, you should sit in a posture where the spine is upright and tall with the arms and shoulders relaxed.  Please visit my blog here for a review of some of the postures which are traditionally used for meditation and pranayama. You should use a posture that feels natural and comfortable for you.

Kapalabhati (4-5 minutes)

Please visit the link above for a detailed explanation of the Kapalabhati practice and how to integrate the bandhas into the practice.

1. Try to sit in Vajrasana (on your heels), if comfortable, for practicing Kapalabhati. If not, sit in any comfortable cross-legged position.
2. In Kapalabhati, your focus is only on exhalation. Each exhalation is a forceful, short burst of breath. Allow the inhalation to happen passively and quietly after each expulsion of breath.
3. Begin the Kapalabhati practice, maintaining a uniform rhythm. Start with a slower rhythm – about 60 breaths per minute. When you become comfortable with the practice and this rhythm you may increase the speed gradually, over a period of time, bringing it up to about 80-100 breaths per minute.  I recommend the use of a metronome to help you maintain a uniform rhythm.
4. Start out with about 50 breaths in each round. Over a period of time, build your capacity to up to about 100 to 120 breaths per round.
5. When you finish Kapalabhati, if you are familiar and comfortable, do the full 3-bandha routine
   1. inhale deeply and then exhaling forcefully, eliminate all the air from the lungs
   2. apply all the three bandhas – Mula bandha (root lock), Uddiyana bandha (navel lock) and Jalandhara bandha (chin lock)
   3. when you get the urge to inhale, inhale from the right nostril using deep, three-part ujjayi breaths. Finally exhale from the left nostril, again using deep, three-part ujjayi breaths.
6. At the end of the round, take a few easy breaths, bringing your breathing back to normal breathing.
7. Try to practice a total of three rounds

Bhastrika (bellows breath) (4-5 minutes)

Please visit the above link for a few different variations of the Bhastrika practice. I am giving below the practice that we do most frequently in the class.

1. In this technique, in addition to using forced inhalation and exhalation, we move the arms and shoulders along with the breath.
2. Sit in any comfortable, cross-legged meditation posture with the spine upright, arms and shoulders relaxed.
3. Take one slow, deep inhalation and follow it with a deep, slow exhalation.
4. Make a soft fist with the two hands and place the hands slightly in front of the shoulders.
5. While inhaling forcefully, force the hands up vertically, opening the palms when the hands are up.
6. While exhaling forcefully, force the arms down, making a fist again in front of the shoulders.
7. Repeat the above move 20 times. This is one round. I strongly recommend the use of a metronome to maintain a uniform pattern for the movement of the arms and synchronizing the movement with breathing. In the class, we find a speed of 80 beats per minutes quite comfortable for most participants. In this rhythm, with one tick of the metronome throw the arms up with the inhalation and with the next tick, force the arms down with the exhalation.
8. At the end of the round, relax for about 30-35 seconds.
9. If comfortable, you may go for a total of three rounds.

Ujjayi Pranayama (4-5 minutes)

1. Inhale the 3-part deep Ujjayi breath through both nostrils
2. Hold the breath for a comfortable duration while applying Jalandhara Bandha (chin lock) and Mula Bandha (root lock)
3. Release the locks and exhale the 3-part deep breath through the left nostril.
4. Repeat steps 1-3 a few more times.

Rapid breathing (3-4 minutes)

As discussed earlier, kapalabhati and bhastrika also involve fast breathing. However, in those techniques, either inhalation or exhalation or both are done using short bursts of breath. In the Rapid Breathing technique, however, both inhalation and exhalation are even, unforced and of the same duration. For this practice also I recommend the use of a metronome which helps us maintain a very uniform pattern of breathing. You can set the speed at about 80-85 beats per minute. You should experiment with the speed and make adjustments to suit your own comfort level.

• Using the Vishnu Mudra, close the right nostril with the right thumb and begin the rapid breathing pattern through the left nostril. Continue for 60-70 breaths, if comfortable. When you finish the round, release the hand and take a few natural breaths.
• Now, use the ring finger of the right hand to close the left nostril and begin the rapid breaths through the right nostril. Go for about 60-70 breaths and then release the hands down. Take a few natural breaths.
• Next, continue with the same rhythm of breathing, this time breathing in and out through both the nostrils. Again, go for about 60-70 breaths. Finally, continue with your natural pattern of breathing.

Bhramari (Humming Bee Breath) (4-5 minutes)

Apply the Shanmukhi Mudra (thumbs covering the ears, index fingers on the eyelids, middle fingers on the nostrils, ring fingers on the upper lip and the little fingers on the lower lip). Take a deep inhalation, and while exhaling make a long and deep sound like a humming bee. Repeat for 4-6 rounds.

In this practice, if you are familiar and comfortable, you may try the humming sound both during inhalation and exhalation.

Alternate nostril breathing (Naadi Shuddhi or Anuloma Viloma) (5-6 minutes)

Please visit the above link for detailed instructions.

The basic sequence is as follows:

• Using the Vishnu Mudra, close the right nostril with the right thumb and exhale from the left side.
  Now inhale from the left nostril.
• As you finish the inhalation, close the left nostril with the ring finger of the right hand, and exhale from the right nostril.
• Inhale from the right nostril.
• As you finish the inhalation, again use the right thumb to close the right nostril and exhale from the left side.
• Continue this pattern for a few more breaths.

The key guidelines for this practice are:

Soft, deep, three-part ujjayi breaths; 1:2 ration between inhale/exhale; breath retention and the two bandhas – Jalandhara (chin lock) and Mula bandha (root lock), if comfortable, for a few seconds after each inhalation.

As you may have noticed, I have given the approximate time that you need to devote for each of these individual practices. As such, to do all the six practices, you may need to allocate about 25-30 minutes. If, however, you are unable to allocate that much time, you will need to judiciously pick a subset of these practices. My recommendation is that you must include Kapalabhati and Nadi Shuddhi as a part of your routine. Depending upon the time you have, you may pick more from the remaining four.

Please visit this post on my blog for ideas on how to build a home practice, depending upon the amount of time you would like to allocate for your practice.

I would love to get your feedback. As always, I welcome your questions and comments.