Beginner's Guide to Pranayama Breathing

Pranayama is the yogic practice of breath control. The word comes from Sanskrit: 'prana' meaning life force or breath, and 'ayama' meaning extension or expansion. Through pranayama, we learn to consciously direct our breath to influence our physical, mental, and emotional states.

Breathe in and out through your nose while slightly constricting the back of your throat. The breath should sound like gentle ocean waves. This is the foundational breath used during most yoga practices and helps maintain focus and generate internal heat.

Use your right thumb to close your right nostril and inhale through the left. Close the left nostril with your ring finger, release the right, and exhale. Then inhale right, switch, exhale left. This technique balances the nervous system and calms the mind.

Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold empty for 4 counts. Repeat 4-8 rounds. This simple yet powerful technique reduces stress and anxiety and can be practiced anywhere, anytime.