Universal Do’s and Don’ts of Pranayama

Essential guidelines every pranayama practitioner should know.

By PRANA EDITORS | Updated: June 10, 2025

---

When we think of pranayama, the focus often lands on the techniques—how to breathe, how long to hold the breath, or which nostril to use. But something as ancient and profound has more to it than mechanics. It calls for preparation, a respectful approach, and a mindful attitude.

Classical texts like the Gheranda Samhita and Yoga Chudamani Upanishad offer detailed guidance on the diet, lifestyle, and inner orientation needed to make breathwork truly effective. Even modern books like Prana Vidya and Light on Pranayama echo this emphasis, reminding us that the quality of our practice depends as much on the context as on technique.

That’s why this guide isn’t about technique—it’s about how to approach the practice wisely.

In the sections that follow, we’ll outline time-tested recommendations rooted in both tradition and real-world experience. When followed with sincerity, these guidelines will help you build a pranayama practice that is safe, sustainable, and spiritually grounded.

Timing Guidelines

• Practice During Quiet Times: The best times to practice pranayama are early morning (ideally during Brahma Muhurta, between 4:00 and 6:30 a.m.) or early evening before dinner. These windows tend to be calm, quiet, and energetically balanced.

• Practice on an Empty Stomach: Avoid practicing pranayama on a full stomach, as it can restrict diaphragmatic movement and make breathwork feel heavy or strained. As a general rule, wait 3–4 hours after a full meal, or 1–2 hours after a light snack.

• Prep Your Body First: Try to shower and relieve yourself (bowel movement and bladder) before your session, especially if you’re practicing in the morning. This prevents abdominal discomfort and supports a lighter, more focused state of body and mind.

• Practice at the Same Time Daily: If you can anchor your practice to the same time each day, breathwork will become part of a regular daily rhythm. Modern science shows that our bodies respond deeply to routines. So, when pranayama is practiced at the same time daily, the mind begins to associate that time with breath awareness. Eventually, this window itself becomes a cue that helps you settle in more quickly, with less effort.

Location Guidelines

• Choose a Clean, Quiet Space: A serene environment supports yoga practice, so always select a spot that feels calm, uncluttered, and distraction-free. Good air quality also matters when the breath is the focus. Avoid areas with smoke, strong odors, chemical smells, or air that feels heavy or cold, especially if you're prone to respiratory issues.

• Indoor Practice: While practicing indoors, choose a space that is hygienic, with pleasant temperature – neither hot nor cold. There should be good ventilation but not excessive breeze. Avoid practicing in air-conditioned rooms or while sitting directly under a fan.

• Outdoor Practice: If you’re practicing outdoors, avoid strong sun and wind. Chose a shaded area as breathwork in direct sunlight can overheat the body. However, you can practice in the open during sunrise or sunset when the light is soft and calming.

• Use the same space: Returning to the same corner or mat every day positively conditions your mind. Over time, the space itself becomes a signal to the nervous system that it is now time to turn inward and focus on the breath.

• Create a space: Although optional, it helps to create a space that feels inviting, intentional, and grounded in purpose. You can decorate it with symbols of inspiration, such as images of your teacher, a loved one, a deity, or the OM symbol.

Etiquette Guidelines

• Begin Fresh: If you can’t take a full bath, at least rinse your face, hands, and mouth before pranayama. This refreshes your senses, clears away sluggishness, and ensures hygiene–which is important because you’re using your fingers for nostril control.

• Dress Appropriately: Wear loose, comfortable, and non-restrictive clothing that allows your chest and belly to expand freely. Choose natural, breathable fabrics like cotton or linen. If practicing in the early morning or cold weather, keep a yoga blanket nearby.

• Consider Yogic Self-Care: Explore nasal cleansing practices like Jala Neti (nasal rinsing with saline water) and Nasya (Ayurvedic oiling of the nostrils). Though optional, they can improve your breathing, especially if you are prone to congestion or allergies.

• Approach with a Calm Mind: Inner orientation is just as important as external setup. Avoid starting pranayama when you’re emotionally agitated or feeling unsettled. Take a few slow, deep breaths to ground yourself before you transition into the practice.

• Respect the Space: Wherever you practice—be it a studio, balcony, or bedroom—approach the space with respect. Keep it clean, remove shoes, and avoid surrounding yourself with electronics. This subtle act of reverence sets the tone for inward work.

Posture Guidelines

• Choose a Seated Posture: Pranayama is traditionally practiced in a seated position unless otherwise specified. Choose any asana that allows you to sit upright, steady, and relaxed for the entire duration of your practice. While there are several options to choose from, the best sitting posture for you depends on your flexibility and comfort.

• Sit on a Firm, Supportive Surface: Use a yoga mat, cushion, or folded blanket—something that feels stable and supports an upright posture. Avoid soft surfaces like beds or couches, which can compromise alignment. At the same time, don’t sit directly on a cold, hard floor, as it can alter the body temperature and energy flow.

• Sit Tall: Always align your head, neck, and torso in a vertical line, allowing the spine to remain naturally upright. Avoid slouching, leaning back, or sitting rigidly upright.

• Sit Steadily: Every time the body moves, the breath reacts. Stillness anchors the mind, and stillness begins in the body. So, once you settle into your seat, try to remain still.

Breathing Guidelines

Breathe Through the Nose: Unless a specific technique calls for it (e.g., Sheetali or Sitkari), always breathe through the nose. Nasal breathing filters, warms, and regulates the breath and is essential for most pranayamas.

Breathe Smoothly: Your breath should feel even, fluid, and unforced. Avoid gasping, jerky motions, or tensing up, unless required by a technique like Bhastrika.

Don’t Strain: A common beginner mistake is trying to deepen or lengthen the breath too quickly. Let expansion come naturally as your capacity grows through regular practice.

Engage the Diaphragm: Breathe from the abdomen. On the inhale, allow the belly to expand, and on the exhale, release them. Avoid shallow, chest-dominant breathing, as it limits depth, strains the nervous system, and results in poor pranic absorption.

Introduce Retention With Care: Breath retention (kumbhaka) is integral to pranayama, but it should only be practiced after you’ve built the necessary lung capacity. It’s not advisable to hold your breath without proper training or preparation.

Practice-Building Guidelines

• Begin with the Basics: Before diving into complex pranayamas like Bhastrika or Surya Bhedana, prepare with simpler practices like belly breathing or box breathing. They help develop the strength, stamina, and sensitivity required for advanced breathwork.

• Keep it Simple: It’s not advisable to practice too many techniques in one session. Unless you're following a sequence taught by a trusted teacher, avoid cramming multiple pranayamas into one sitting. Each pranayama has a distinct energetic effect, and mixing them without understanding their purpose can overwhelm the nervous system.

• Rest Between Rounds: After each round or technique, sit quietly and let the effects settle. These resting phases help integrate the pranic shift and prevent overstimulation.

• Listen to Your Body: Bodily cues are the best way to gauge your practice. If you feel dizzy, nauseous, anxious, or strained, stop the practice immediately and rest. Pain, tightness, or confusion during breathwork is a clear sign to slow down or simplify.

• Don’t Overdo It: More isn’t better when it comes to pranayama. A short, consistent daily practice is far more effective than occasional long sessions. If you feel drained, lightheaded, or irritable after a session, you’ve likely pushed too far.

Health & Safety Guidelines

• Avoid During Recovery: Pranayama during illness or immediately after an injury or surgery. It’s also best to skip practice if you are under slept, hungry, experiencing headaches, or feeling physically or mentally imbalanced.

• Be Mindful of Medical Conditions: Each pranayama has contraindications based on its physiological and energetic effects. If you have a chronic or serious health issue, it’s best to consult a doctor or yoga teacher before attempting a new pranayama technique.

• Practice Cautiously During Pregnancy: Pregnant women should only practice gentle forms of pranayama, completely avoiding breath retention and bandhas. Also, seek your doctor’s advice and work under the guidance of a certified pre-natal yoga instructor. 

Handling Discomfort & Closing Your Session

When you begin pranayama, it’s common to experience mild discomfort, such as numbness in the glutes, tingling in the legs, warmth along the spine, and even emotional stirrings.

These sensations are usually short-lived and often reflect your body adjusting to longer sitting, increased oxygen intake, and subtle shifts in pranic flow. If they arise, you can deal with them by adjusting your posture and practice duration, but there’s usually no cause for concern.

At the same time, it’s crucial to distinguish between pain and the discomfort of trying something new. If you feel anything abnormal, such as chest-tightness, nausea, or dizziness, stop your practice immediately. Lie down in Savasana (Corpse Pose) and breathe naturally until the body stabilizes. These sensations subside within minutes. If they persist or recur regularly, consult a yoga teacher.

Lastly, but just as importantly, always end your pranayama session with a few minutes of relaxation. You do this by remaining seated in Easy Pose or lying down in Corpse Pose. This resting phase helps your system absorb the effects of the breathwork and return to energetic balance.  

Dietary Guidelines

In yogic tradition, food is more than just nutrition—it’s a direct source of prana. What you eat influences not only your physical health but also the quality of your breath, your energy levels, and your ability to stay present during practice. That’s why a light, clean, and balanced diet—often referred to as sattvic food—is considered ideal for pranayama and yoga.

While diet is largely a personal choice, here are some guidelines to consider:

• Eat According to Your Constitution: If you’re familiar with your Ayurvedic dosha (Vata, Pitta, or Kapha), it’s advisable to tailor your meals to suit your constitution. A dosha-balanced diet supports digestion, energy flow, and mental clarity, which are three foundational elements of a meaningful and effective pranayama practice.

• Avoid Prana-Depleting Foods: Minimize (or avoid) ultra-processed foods, deep-fried items, refined sugar, sodas, and anything that leaves you feeling dull, bloated, sluggish, or overstimulated. These foods disturb the doshas, create harmful toxins, and overload the bio-energy systems that various pranayama techniques are desgined to refine and regulate.

• Consider Herbs and Tonics (Optional): Some practitioners incorporate traditional Ayurvedic herbs, adaptogens, and tonics to nourish and maintain their nervous system. Common plant-based supports include Ashwagandha, Brahmi, Mulethi, and Triphala, each known for supporting energetic balance. That said, use these supplements after consulting a qualified expert. 

Final Thoughts + What to Read Next

We’ve created this guide after consulting several yogic and Ayurvedic experts, with the intention of offering a clear, thoughtful set of guidelines to support a safe and accessible pranayama practice. While our work may be done, yours is ongoing, and ultimately, you are the best judge of the quality of your practice. Guide yourself with daily attention and inner listening.

Let these principles serve as gentle reminders to approach breathwork with care, curiosity, and reverence. Don’t be intimidated by the structure. What feels deliberate at first will soon become intuitive, and the practice that once took effort will eventually feel like second nature.

If you found this content helpful, consider sharing it with your friends, family, or fellow practitioners. You can also support our work by joining our newsletter, leaving a kind comment, or contributing with a one-time or monthly donation to help us continue publishing ad-free, accesible yoga content.