What Are the Types and Benefits of Pranayama?

Pranayama is a yoga practice that focuses on an individual's breathing. This term derives from two Sanskrit words- "Prana", which means life energy and "Yama", which means control. 

Pranayama can increase your energy, improve your mental clarity and physical health and remove stress. It is becoming increasingly popular these days, and one should reap the benefits of this ancient breathing technique that has its roots in India.

Now, let us learn about the various types of Pranayama techniques you can learn to improve your health.

Generally, while performing any Pranayama, instructors suggest that individuals sit in a comfortable meditative position. Individuals are further suggested to keep their spine and head straight, so they fall in one straight line. Moreover, one should practice this breathing exercise on an empty stomach for this technique to be effective.

Here are the various types of Pranayama techniques: 

1. Dirga Pranayama

This is full yogic breathing with a three-part breathing technique. It is one of the most basic types of breathing exercise and is perfect for beginners. Practising Dirga Pranayama will help individuals correct their irregular breathing habits.

Origin- This word originated from a Sanskrit word, "Dirgha", which means long. 

Steps to Do It- 

Step 1: You need to observe the natural flow of your breathing in the beginning. 

Step 2: Place one hand on your belly and the other on your chest.

Step 3: Take a deep breath and try to feel your belly which will fill up with air.

Step 4: Inhale more air to feel your ribcage expand

Step 5: The final step is to feel your breath and your clavicles.

Repeat these steps 3-5 times.

Benefits-

• It stimulates your endorphins and elevates your mood.
• This breathing exercise will increase anti-ageing hormones in your body.

Dirga Pranayama relieves stress and anxiety. 

2. Sama Vriti

While performing this Pranayama, one tries to align the length of each inhalation and exhalation. This breathing exercise helps the individual reach a state of deep relaxation, nourishing one's soul. Since it is performed with four different stages, people sometimes use the term "square box breathing" to describe Sama Vriti.  

Origin- The name for this exercise originated from two Sanskrit words, "Sama" and "Vriti". These terms mean equal and flow, respectively. 

Steps to Do It-

Step 1: For at least four seconds, inhale deeply from your nostrils.

Step 2: Then hold your breath for 4 seconds more.

Step 3: Furthermore, exhale for 4 seconds.

Step 4: Finally, hold your breath for 4 seconds after exhaling.

Step 5: Repeat these steps 5 times. 

Benefits-

• Equalises, balances and harmonises an individual's prana in his/her body's energy channel
• Helps reduce mental stress
• Consciously makes an individual use the diaphragm

3. Viloma Pranayama

This kind of Pranayama is suitable for beginners as one can do this exercise lying down or sitting in a meditative position. Viloma Pranayama will help one calm his/her mind and completely relax the nervous system. Regular yoga practitioners often perform this exercise before or after they begin their meditation or any other form of Yoga so that they can calm their minds.

Origin- This exercise originated from Sanskrit words "Vi" and "Loma", which mean contrary to and hair, respectively. So, it means going against the grain.   

Steps to Do It-

Step 1: Sit in a reclined position and face skywards.

Step 2: The first step is to inhale as much air as possible. It should be at least a third of your lung's capacity.

Step 3: After inhaling, pause for 2-3 seconds.

Step 4: Again, inhale for 2 more seconds after the pause. Continue these 3 more times or up until your lungs are filled with air. 

Step 5: Exhale the air but use your nostrils to control the exhalation. 

Repeat the above steps 4-5 times. 

Benefits- 

• Helps to reduce anxiety and tension
• Boosts your lung capacity
• Energise and cool your mind and body

4. Nadi Shodhana

People often use the term ‘Anuloma Vyloma’ or alternate breathing to refer to this breathing technique. This exercise is great for balancing all the energies inside one's body. It balances all three doshas in one's body. 

Origin- Nadi is a Sanskrit term which means channel, and Shodhana translates to purification. According to Ayurveda, these techniques' main aim is to clean all three Nadis in one's body. These Nadis are- Ida, Pingala and Sushumna. 

Steps to Do It-

Step 1: You need to sit in a comfortable position with your legs crossed.

Step 2: Before starting the exercise, raise your right hand to make the Vishnu mudra.

Step 3: Close your right nostril with your thumb and breath slowly from your left nostrils. Make sure you take your breaths consciously and count to four. You can also increase the counts with time.

Step 4: Then, close your left nostril with your ring finger and exhale from your right nostrils. 

Step 5: For four seconds, breathe in from the same nostril and then close your right nostrils.

Step 6: Finally, breathe out from your left nostrils.

After completing one round, you can repeat these steps a few more times. 

Benefits- 

• Brings Ida and Pinghala to an equilibrium
• Help you to cleanse your pranic channels, which in turn vitalises these channels.
• Spiritually awakens the dormant energies in your body

5. Bhastrika Pranayama

You must rapidly inhale and exhale while performing this breathing exercise. This exercise aims to create rhythmic breathing, and they are typically fast-paced. As a result, your diaphragm will stimulate movements like that of a pair of bellows.

Origin- Bhastrika originated from a Sanskrit word that translates to bellows. 

Steps to Do It-

Step 1: Relax your body before beginning this Pranayama.

Step 2: Raise both your hands in the air and forcefully breathe from your nose.

Step 3: Now put your hands down and breathe with the same intensity with your nose.

Repeat these steps up to 20 times. 

Benefits- 

• Flushes out toxins from the human body and improves circulation
• Clears out one's nasal passage, which helps in alleviating allergies
• Promotes glowing skin
• Improves your lung capacity

6. Bhramari Pranayama

To perform this breathing technique, you need to create a humming sound while breathing. The vibrations that these sounds generate create a soothing sensation for practitioners. This low-pitched humming sound resembles a bee's buzzing. 

Origin- Bhramari originated from an ancient Sanskrit word, "Bhramar". 

Steps to Do It-

Step 1: Raise both your arms and then close your ears.

Step 2: While inhaling through your nose, create a smooth humming sound.

Step 3: During exhalation, create the same sound.

Repeat the same steps up to 11 times. 

Benefits- 

• Helps in reducing insomnia, stress, anxiety and anger
• Extremely useful for pregnant women who are in labour
• Promotes regeneration of tissues in one's body

7. Sheetali Pranayama

Practitioners use the cooling breath to perform this type of Pranayama. Practising Sheetali Pranayama will help cool you down on a warm summer day. Additionally, it will soothe your muscles and nervous system.

Origin- This term originated from the Sanskrit word "Sheetal", which means cool and calm. 

Steps to Do It- 

Step 1: Open your mouth and roll your tongue in a slight tube sort of a shape.

Step 2: Breath in from your mouth, and once you feel you have reached the maximum limit, close your mouth.

Step 3: Then, exhale from your nose.

You can keep repeating this process as many times as you need or till the time you have cooled down.

Benefits- 

• Aims to balance out the Pitta in your body
• Stimulates your digestive fire and improves digestion
• Cools down the excess amount of heat in your body
• Helps to reduce anxiety

8. Ujjayi Pranayama

This exercise produces similar to the ocean waves. Moreover, yoga instructors consider this exercise one of the best breathing techniques to cool off one's mind and body.

Origin- Ujjayi is an amalgamation of 2 Sanskrit terms. The first one is "Uj", which means expand, and the second is "Jaya", which means conquest. This exercise mainly focuses on expanding all organs in one's body.

Steps to Do It-

Step 1: Sit comfortably in a cross-legged position.

Step 2: Inhale oxygen from your mouth but make sure to keep your throat constricted.

Step 3: Focus on producing a hissing sound while you are inhaling.

Step 4: Then, close your mouth, slowly exhale from your nostrils, and keep your throat constricted.

Step 5: Keep repeating these steps until you do not feel any strain while performing the exercises.

Benefits- 

• This exercise helps in detoxifying your body.
• Practising this Pranayama will help you keep your BP and thyroid in check. 
• It calms and aids in rejuvenating your nervous system. 

9. Kapalabhati Pranayama

Many people also refer to this Pranayama as the breath of fire, and its main aim is to build heat in one's body. It also increases vibrational energy in an individual's pranic body.

Origin- This term means shining skull in Sanskrit, and it is one of the most powerful and deep cleansing Pranayama amongst all the other Pranayama kinds. 

Steps to Do It-

Step 1: Contract your abdominal muscles and exhale forcefully from your nose.

Step 2: Next, inhale air passively.

Step 3: Complete at least 30 to 60 rounds of this technique. Make sure you take small breaks in between so that you do not feel dizzy.

Step 4: After completing the steps, get back to regular breathing.  

Benefits- 

• Helps in losing weight
• Promotes glowing skin
• Treats sinuses by removing mucus and also reduces asthma
• Will help get rid of constipation

10. Surya Bhedana Pranayama

This is another popular Pranayama technique often taught in Kundalini yoga classes. It will help you to awaken your Kundalini Shakti. 

Origin- Surya is the Sanskrit term for Sun, and it is connected to Pingala Nadi in one's body.

Steps to Do It-

Step 1: Make the Nasarga mudra with your fingers.

Step 2: Close your right nostril with your thumb. 

Step 3: Inhale slowly through your left nostrils.

Step 4: Close your left nostril with your ring finger.

Step 5: Breath out from your right nostril.

Repeat these steps for at least 20 rounds. 

Benefits- 

• This exercise gets rid of all your Vata-related ailments.
• It helps to replenish oxygen in your blood and energises your body. 

11. Chandra Bhedana Pranayama

It is believed that a human's left side is associated with lunar energy, and practising this technique will allow you to feel a cooling effect in your body. 

Origin- This Pranayama got its name from a Sanskrit word which means Moon. 

Steps to Do It-

Step 1: Sit straight comfortably with your back straight and shoulders relaxed.

Step 2: Close your right nostril with your right thumb and inhale from your left nostril.

Step 3: Then, close your left nostril with your right hand's middle and index fingers.

Step 4: Finally, exhale from your left nostrils.

You can repeat this for 20 rounds. 

Benefits- 

• This exercise reduces blood pressure.
• If you practice this breathing exercise regularly, you will feel the coolness in your body.
• It will also reduce any mental stress and anxiety. 

12. Simhasana Pranayama

This Yoga relieves tension and stretches out your facial muscles. Alongside, the face, tongue, and jaw are also stretched out. If you want to achieve a healthy glowing face, this is one of the best Pranayama exercises to practice.

Origin- The exercise gets its name from the Sanskrit word Simha which means lion, which is why people often refer to it as lion's breathe.

Steps to Do It-

Step 1: Sit comfortably in a meditative pose.

Step 2: Inhale from your nose while making a "Ha" sound.

Step 3: While exhaling, open your mouth as wide as possible.

Step 4: Stick your tongue out towards your chin.

Step 5: Finally, inhale and then relax your face.

Continue these steps at least 20 times. 

Benefits- 

• It prevents thyroid. So, if you are already a thyroid patient, this technique will help you manage it.
• It will help you exercise your chest and neck muscles. 

13. Quiet Breathing

In Yoga, the regular breathing pattern which is relaxed and does not call for any kind of control is called quiet breathing. This is one of those Pranayama techniques that combine fast and deep breathing. 

Origin- There is no record of this breathing technique's origins. However, many instructors use this technique during or after performing intense meditation. 

Steps to Do It-

Step 1: To perform this Pranayama, you need to sit in a Savasana position.

Step 2: Be aware and mindful of your surroundings.

Step 3: After you start feeling comfortable, you can close your eyes if you wish to do so.

Step 4: Try to notice and feel how you breathe. You will notice your breath significantly quieten down and become shallow. 

You need to keep the in and out flow breathing as natural as possible without trying to force anything. 

Benefits- 

• Slows down and increases heart rates
• Helps in reducing blood pressure
• Aids in calming down your mind

14. Deep Breathing

With this technique, one can regain his/her mind and body's tranquillity. This technique preaches practitioners to take deep and nourishing breaths, energising one's body and mind. Additionally, it will help in uplifting one's mood as well. 

Origin- Similar to quiet breathing, the exact origin of deep breathing is also not known. However, instructors often suggest people perform this technique during stressful situations to understand the full potential of this technique. 

Steps to Do It-

Step 1: You need to close your eyes and focus on your natural breathing patterns.

Step 2: Take deep breaths till your lungs are filled with air.

Step 3: Exhale air from your nose or mouth. 

Benefits- 

• Helps in improving your blood flow and immunity
• Calms down anxiety and helps you to sleep better
• Supports in improving your posture

15: Tribandha

In this technique, practitioners are supposed to use certain actions to help them contract certain muscles. There are three types of locks in this method: Jalandhara Bandha, Moola Bandha and Uddiyana Bandha. All three locks make up the Maha Bandha or Tribandha.

Origin- Tribandha originated from the Sanskrit word "Bandha", which means a lock. In this Pranayama, one tries to lock one's throat, abdomen and perineum muscles. 

Steps to Do It-

Step 1: Sit in the Savasana position to perform this technique.

Step 2: Inhale from your nose slowly and deeply and then exhale with force but make sure to do it in a controlled manner.

Step 3: At the top of your exhalation, you need to hold your breath.

Step 4: Then, lean down with your hand on both your knees.

Step 5: To perform Jalandhara, you need to tuck your chin inside.

Step 6: While performing Uddiyana, you need to suck your belly inside.

Step 7: You need to contract your genital area muscle for Moola Bandha.

Step 8: Keep on holding the three bandhas and your breath till you feel comfortable.

Step 9: Finally, you can exhale and repeat the same steps upto 5 times. 

Benefits-

• One of the major benefits of this Pranayama is that it tones up one's glands, tissues, nerves and cells. As a result, one's body stays fit. 

If you are unsure where to start your journey or which exercise to practice, you can enrol yourself for standalone practice or group classes. 

You can include Pranayama alongside your daily exercise routines. Furthermore, you can practice various easy Pranayama techniques while stressful situations. 

A wide range of styles and techniques are a part of different disciplines from Yoga. These six disciples are:

• Integral Yoga 
• Ashtanga Yoga
• Kundalini Yoga
• Kripalu Yoga
• Iyengar Yoga
• Viniyoga    

Pranayama is an ancient technique that originated in India alongside Yoga. It is a powerful tool that you can use to heal your mind and soul. Here are the benefits of Pranayama:

• Pranayama helps in reducing stress in practitioners. 
• It decreases high blood pressure.
• Pranayama will help you improve your sleep quality.
• It will help you increase your mindfulness and cognitive performances.
• The breathing techniques will increase your lung capacity. 
• Practising Pranayama regularly will help you reduce your cigarette cravings. 
• It helps in keeping various mental disorders under check.
• It also aids in reducing asthma and cures mucus and phlegm. 

This blog aims to shed some light on the various kinds of Pranayama that you can use to balance your mind and body. Moreover, practising this breathing technique will also help you connect with your inner self.