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Today, scientists are confirming what yogis have long known: with mindful breathing exercises, we can regulate our mood, improve our vagal tone and bring a sense of balance into our lives. Used by athletes, performers, and yogis alike, breathwork has the power to ground us, reduce anxiety and elevate our physical and mental performance.
What is Pranayama?
In Sanskrit, “prana” means “life force,” and “ayama” translates to “extend or expand.” Pranayama is the fourth limb of the Eight Limbs of Yoga, outlined by the sage Patanjali. While physical postures (asana) often get more attention, pranayama is just as essential, aiming to harmonise the body, mind and spirit through controlled breathing techniques.
The effects of pranayama are backed by modern research. Clinical trials show pranayama activates a relaxation response, reducing stress, improving cognitive function and supporting overall wellbeing. By integrating pranayama into our daily routine, we allow our breath to become a calming anchor in the busy world we live in.
The Benefits of Pranayama
Breathwork techniques offer a variety of benefits that can improve physical health, mental clarity, and emotional balance.
1. Reduces Stress and Anxiety
When we practice slow breathing, we signal to the body that it’s safe to relax. This shift helps to deactivate our stress response (the “fight or flight” reaction) and brings about a state of calm. Research shows that slow, controlled, deep breathing can stimulate the vagus nerve and reduce symptoms of anxiety, depression, and arousal, making pranayama a valuable tool for managing stress and mental health.
2. Improves Sleep Quality
Breathwork is also known to activate a relaxation response and improve sleep, especially when practiced alongside gentle yoga postures. Studies on older adults have shown that regular yoga, slow breathing and deep breathing practice can significantly reduce sleep disturbances, leading to better rest and more restorative sleep cycles.
3. Lowers Blood Pressure
Practicing breathwork techniques regularly can support cardiovascular health by lowering blood pressure. Focused breathwork has been shown to reduce heart rate and promote relaxation, which can be particularly beneficial for individuals dealing with high blood pressure or fatigue.
4. Enhances Respiratory Function
Pranayama improves the efficiency of the respiratory system, strengthening the diaphragm and abdominal muscles while clearing respiratory passages. Diaphragmatic breathing has proven especially helpful for those with asthma, COPD, and other respiratory ailments, as it can enhance airflow and improve quality of life.
5. Boosts Cognitive Function
Regular pranayama practice has been shown to enhance cognitive function. A study found that after practicing pranayama for just 35 minutes, three times a week for 12 weeks, participants demonstrated improved cognitive performance, including enhanced memory and mental clarity.
How to Practice Pranayama Safely
For those new to pranayama, it’s best to start with gentle breathing techniques, ideally under the guidance of an experienced teacher. Avoid overexerting your breath, and always listen to your body—if you feel dizzy or uncomfortable, or experience shortness of breath, return to normal breathing.
Six Breathwork Practices to Help Reduce Anxiety
1. Ujjayi Pranayama (Victorious Breath)
Practising this deep breathing exercise can soothe the mind, relieve tension and enhance focus. This breath is often used in yoga classes to promote endurance and presence during challenging postures.How to Do It:
- Sit comfortably with a straight spine.
- Inhale deeply through your nose and gently constrict your throat, creating a soft “ocean wave” sound as you exhale.
- Once you feel comfortable, practice this inhalation and exhalation with your mouth closed, maintaining the oceanic sound.
- Repeat this cycle for 10-20 breaths.
2. Sama Vritti Pranayama (Box Breathing)
Also known as box breathing, this slow breathing technique slows down your respiratory rate and is perfect for calming the mind and body. Sama Vritti helps regulate the nervous system, promoting relaxation and clarity. It’s an ideal breathing pattern exercise to practice before bed or in moments of stress.How to Do It:
- Sit comfortably and close your eyes.
- Inhale for a count of four, feeling the air fill your lungs.
- Hold your breath for four counts, then exhale for another four.
- Pause at the end of the exhale for a final four counts before beginning again.
- Repeat for 10 breaths or until you feel balanced.
3. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
This pranayama technique is often used to harmonise the left and right sides of the brain, promoting inner balance. Nadi Shodhana is excellent for calming the mind, slowing your breathing rate, reducing stress, and preparing for meditation. It can also improve concentration and mental clarity.
How to Do It:
- Sit in a comfortable position. Create Vishnu Mudra with your right hand by folding your index and middle fingers to your palm, leaving your thumb, ring finger, and pinky free.
- Close your right nostril with your thumb and inhale through your left nostril.
- Close the left nostril with your ring finger, release your thumb from the right nostril, and exhale.
- Inhale through the right nostril, close it, and exhale through the left nostril. This completes one cycle.
- Repeat for 3-5 minutes.
Need guidance? Watch our Nadia Shodhana pranyama video to help guide your practice.
4. Kapalabhati Pranayama (Skull-Shining Breath)
This invigorating technique involves short, powerful exhalations and passive inhalations.
How to Do It:
- Sit comfortably and focus on your lower abdomen.
- Take a deep inhale, and as you exhale, quickly contract your abdominal muscles to forcefully push the breath out through the nose.
- Let the inhalation be passive as the abdomen relaxes.
- Continue for 8-10 cycles at a pace that feels comfortable, gradually increasing to 25-30 cycles.
Benefits: Kapalabhati can boost energy levels, clear nasal passages, and increase mental focus. It’s particularly useful for starting the day with a burst of energy and vitality.
Need guidance? Practice Kapalabhati pranayama with Sarah Routhier by watching this video.
5. Bhastrika Pranayama (Bellows Breath)
Known for energising the mind and body, Bhastrika is a rhythmic breathing technique that involves a forceful inhalation and exhalation.
How to Do It:
- Take a deep breath, then exhale forcefully through your nose, immediately followed by a forceful inhalation.
- Repeat these forceful breaths in a rhythmic breathing manner, with each exhale and inhale done through the nose.
- Start with 10 breaths and gradually increase as your comfort level allows.
Benefits: This breathwork is ideal for boosting circulation and lung capacity. It also calms the mind and can help with sinus congestion.
Need guidance? Practice this Bhastrika pranayama with our founder Lydia Lassala by watching this video.
6. Sheetali Pranayama (Cooling Breath)
Perfect for hot, summer days or when you need a sense of calm, Sheetali Pranayama helps cool the body and mind.How to Do It:
- Sit comfortably, and roll your tongue into a “tube.” If you can’t roll your tongue, form an “O” shape with your lips.
- Inhale slowly through the tube of your tongue, allowing the cool air to fill your lungs.
- At the top of the breath, close your mouth and exhale through your nose.
- Repeat this cycle for 5-10 breaths.
Benefits: Sheetali cools down the body, lowers blood pressure, and soothes the mind, making it ideal for summer or stressful situations.
Need guidance? For Sheetali Pranayama watch this video.
Integrating Pranayama into Daily Life
While dedicated practice in a calm setting can deepen the effects, pranayama can also be practiced throughout the day. Consider these opportunities to incorporate pranayama:
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In the Morning: Start your day with Ujjayi or Kapalabhati for energy and clarity.
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Before Bed: Practice Sama Vritti or Nadi Shodhana to calm your mind for restful sleep.
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In Stressful Moments: Use simple breath holds or alternate nostril breathing to ground yourself.
Integrating breathwork into your daily routine takes minimal time and can yield lasting benefits for both mental and physical health.
Practice Pranayama Daily for Reduce Anxiety and Stress
Start with just a few minutes of pranayama each day and let your breath lead you to the positive effects of a healthier, more balanced life.
