Pranayama: The extension, expansion, or control of the vital life force (prana) through conscious regulation of the breath.
We all have prana, or a vital life force energy that runs through us at all times. Prana animates all living things, so as long as you are alive, you have prana. This energy is the driving force behind our breath. And in turn, breath gives us more life.
Yama means to control or harness. So the word pranayama could be explained as the practice of controlling the vital life force energy in the body.
This foundational element of yoga uses conscious breathing to cultivate clarity, balance, and inner steadiness.
The art and science of yogic breathing is worthwhile because breath is the only thing that remains present no matter where we are.
Whether you are stuck in traffic, in a large crowd of people, talking on the phone, watching a movie, reading a book, cooking dinner, or simply sitting still… Your breath is always in the background.
Breathing is something that most of us do automatically, without thinking, just to stay alive. But what if I told you that you could consciously choose to breathe in order to feel better?
Breathing is an essential act that requires no thought. But when we choose to think about it, it can change the way our bodies and minds operate.
A quicker breathing pattern can energize and awaken the body, whereas a slower breathing pattern can shift the body into a relaxed and easeful state.
Whatever you are needing most in this particular moment, your breath can meet you where you are at.
It’s not always as easy as it sounds. The intellect must be strong to keep your mind on your breath. The problem arises when our desires make our minds fluctuate. We might sit down to practice conscious breathing, but after a few moments we are shallow breathing and thinking about a conversation we had yesterday or what’s for dinner later.
Remember, we are just practicing.
All of the practices that we talk about here on the blog are meant to lead you to the highest version of yourself, and breathing practices are only a step towards self-realization.
Let’s try 3 breathing exercises together:
1. Basic Belly Breathing
The first breathing exercise to learn when starting yoga is basic belly breathing. This is an optimal way of breathing that provides the most oxygen. It also triggers the parasympathetic nervous system, which helps you relax.
How to practice:
- Sit comfortably on your mat, the floor, or a chair with your spine straight, shoulders back and down, and your chin slightly tucked in.
- Place your right hand on your belly and left hand on your chest.
- Close your eyes…
- Inhale, expanding the belly like a balloon. Don’t move your chest.
- Exhale, drawing the belly in toward the spine, pushing the air out. Keep your chest and shoulders relaxed.
- Take 20 smooth breaths
2. Alternate Nostril Breathing
This is a balancing breath practice that can help calm the nervous system, settle the mind, and create a sense of mental and emotional balance. It can be especially helpful if you’re feeling overwhelmed, scattered, or overstimulated.
How to practice:
- Sit comfortably on your mat, the floor, or a chair with your spine straight, shoulders back and down, and your chin slightly tucked in.
- Rest your left hand on your lap. Bring your right hand up to your face.
- Close your eyes and take a slow breath in through both nostrils.
- Close your right nostril with your thumb and exhale through your left nostril. Inhale through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril. Close your right nostril and exhale through your left nostril. This completes one round.
- Continue for 5–10 rounds, keeping your breath slow, smooth, and comfortable.
3. Kundalini Heating Breath
This energizing breath uses a more active breathing pattern to increase warmth, energy, and alertness. It can be a useful practice when you feel tired or sluggish.
How to practice:
- Sit comfortably on your mat, the floor, or a chair with your spine straight and shoulders relaxed.
- Take a few slow, comfortable breaths to settle in.
- Begin taking short, rhythmic breaths through the nose, actively exhaling by drawing the belly inward toward the spine. Allow the inhale to happen naturally as the belly releases.
- Continue this rhythmic pattern at a steady pace, keeping the breaths light and controlled.
- Practice for 20–30 seconds, then stop and take several slow, deep belly breaths. Notice the warmth, energy, and sensations in your body.
- Repeat for 2–3 rounds, resting between each round.
When you start to pay attention to your breath, you will be able to take concepts that you learn on your mat in a yoga class OFF the mat and into the real world.
I think this is what fascinates me the most about yoga. The reminders our practice gives us never expire. The teachings are like a shield, a layer of protection from the world around us.
Enlightened Escape 