What is Pranayama: A Yoga Beginner's Guide

Discover the purpose, methods, and benefits of yogic breathwork practices.

By VINEET KAUL | Updated: July 7, 2025

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Once your body feels open and steady from regular asana practice, a natural question begins to stir: what lies beyond the physical form of yoga? The answer is pranayama—the act of working with the breath and regulating life energy (prana) through conscious, controlled breathing.

More than a set of techniques or exercises, pranayama is meant to link the body, breath, and consciousness. It holds a central place in the yogic path, offering tools to tone the nervous system, energize or calm the mind, and deepen meditation and inner awareness.

Quick Overview: “The techniques of pranayama provide the method whereby the prana (life energy) can be activated and regulated to go beyond one’s normal limitations, and attain a higher state of vibratory energy and awareness.” — Swami Satyananda Saraswati

In this Article: Meaning | Origins | Purpose | Method | Precautions | Types | Benefits

This guide is for anyone curious about the breath's deeper role in personal transformation and spiritual growth. More importantly, it will appeal to both yoga students seeking authentic information as well as wellness enthusiasts looking to expand their self-care toolkit.

Incidentally, it’s also the first article in our Pranayama Learning Series, which is a structured course on yogic breathwork. The series begins with foundational theory, the. introduces preparatory techniques, and gradually unfolds into classical pranayamas.

If you’re here for the first time, we urge you to explore the full series. Every article is designed to help you build a pranayama practice that’s spiritual rooted and guided with care.

What is Pranayama in Yoga?

At its core, pranayama is the yogic science of conscious breath regulation. Think of it as a collection of techniques that teach you how to breathe with awareness—deepening, slowing, directing, or holding the breath—to influence your energy, focus, and inner state of being.

From the Source: “Pranayama is the regulation of the incoming and outgoing breath, following the establishment of posture (asana).” - Yoga Sutras of Patanjali (2.49)

In Light on Pranayama, BKS Iyengar defines it as “disciplined breathing that helps the mind to concentrate and leads to robust health and longevity.” He adds that pranayama involves moving and expanding the respiratory organs intentionally, rhythmically and intensively.

Just as asanas help you build strength and balance in the body, pranayama is the yogic tool that refines the breath—and with it, your thoughts, emotions, and bio-energy systems.

Etymology & Meaning

The word pranayama is composed of two Sanskrit roots:

• Prana – the vital life force that sustains all living beings

• Yama – restraint or control or Ayama – expansion, extension

Depending on how it’s read, pranayama may mean ‘control of life-force’ (prana + yama) or ‘expansion of life-force’ (prana + ayama). Both readings point to the same insight: by guiding the breath, we can influence energy flow and experience higher states of consciousness.

Origins and Evolution

The concept of pranayama dates back thousands of years, with early references found in ancient Indic texts like the Vedas, Upanishads, and more prominently, the Yoga Sutras of Patanjali—one of the oldest and most revered works of yoga philosophy and practice.

Classical Reference: “Others offer the outgoing breath into the incoming, and the incoming into the outgoing, restraining the courses of the outgoing and incoming breaths, solely absorbed in the control of the breath (pranayama)” — Bhagavad Gita (4.29)

In these early sources, pranayama was primarily a meditative and spiritual discipline. It was not practiced for physical health or stress relief, as is often the case today, but rather as a method of internal purification and preparation for one-pointed concentration and meditation.

For instance, the Yoga Yajnavalkya, an influential text from around the 2^nd century BCE, states “pranayama consists of exhalation, inhalation, and breath retention. These three parts correspond to the syllables A, U, and M of the sacred sound OM. By practicing pranayama, one begins to realize OM and the divine consciousness it symbolizes.”

In modern yoga, this practice is now known as Udgeeth Pranayama (Loud OM-chanting).

From the Source: Having inhaled the air from outside and filled the chest and abdomen, one must endeavor to retain Prana, through the mind, in the navel, tip of the nose and the big toes during Sandhya (morning, afternoon, and evening).” — Yoga Yajnavalkya (4.37-38)

These passages suggest early pranayama practices were largely introspective and devotional. Yogis would sit in a meditation posture, turn the senses inward, and hold the breath for long periods, often accompanied by silent mantra repetition or specific visualizations.

The central emphasis was on breath retention (kumbhaka). Pranayama was a Vedic method for self-inquiry and transcendence—a means to pierce the illusion of maya and realize the unity of the individual self (atman) with the divine or universal consciousness (brahman).

The Hath Yoga Expansion

While early pranayama practices were meditative, a significant evolution occurred during the rise of Hatha Yoga (5th-15th centuries CE). This era marked a pivotal shift from an abstract, inward-facing practice toward a more systematic and methodical system.

Texts like the Hatha Yoga Pradipika, Gheranda Samhita, and Shiva Samhita introduced and codified more refined breathing techniques. Breath retention still remained the central focus, but there was also an emphasis on the quality, rhythm, and direction of the breath.

Hatha yogis brought more structure and detail to the practice. Instead of just sitting and holding the breath, they explored how the breath moves, where it flows, and what changes when it’s paired with muscular locks (bandhas), hand gestures (mudras), and visualizations.

One of the most influential contributions from this period was the formal teaching of the eight classical kumbhakas, often regarded as the core pranayamas of the Hatha Yoga tradition:

1. Bhramari (Bee Breath)

2. Bhastrika (Bellows Breath)

3. Murccha (Swooning Breath)

4. Plavini (Floating breath)

5. Sheetali (Cooling Breath)

6. Sitkari (Hissing Breath)

7. Surya Bhedana (Right Nostril Breathing)

8. Ujjayi (Ocean Breath)

These weren’t just breathing techniques. They were energetic practices. The goal was to cleanse the subtle body and awaken Kundalini, a dormant energy that resides at the base of the spine.

To do that, Hatha yogis combined breathwork with:

• Bandhas – Internal muscular locks like Mula and Jalandhara Bandha

• Mudras – Hand gestures like Vishnu Mudra or Shanmukhi Mudra

• Mantras – OM, So Hum, or Ham-Sa, synchronized with the breath

This period gave us the technical depth that pranayama methods are based on today. But it was still a spiritual pursuit. Every inhale, exhale, and pause was intended to shape inner energy and glimpse at the divine within.

Modern Revival and Innovation

Fast forward a few centuries, and pranayama found itself at the crossroads of the East and West. As yoga spread beyond India, especially during the 19th and 20th centuries, a new generation of yoga gurus began to reinterpret breathwork for the needs of the modern world.

Because of their work, pranayama was no longer a mystical practice reserved for monks in Himalayan caves. It evolved into a practical, teachable method for everyday people: parents, professionals, students, and anyone seeking calm, clarity, or spiritual connection.

Swami Sivananda, T. Krishnamacharya, BKS Iyengar, Swami Kuvalayananda, and Swami Satyananda Saraswati were the foremost figures who expanded the pranayama repertoire. They adapted classical techniques and introduced newer ones for modern practitioners.

• B.K.S. Iyengar systematized pranayama with extraordinary precision. His book Light on Pranayama is still considered one of the best resources out there. His innovations like Digital Pranayama (using fingers to control nostrils), Pratiloma (prolonged inhalation) and Viloma (interrupted breathing) are now taught worldwide.

• T. Krishnamacharya, often called the father of modern yoga, taught pranayama alongside asana as part of an integrated spiritual practice. He emphasized breath retention and bandhas but also introduced adaptations tailored to suit people from all walks of life.

• Swami Sivananda also popularized various pranayamas, along with simplified versions created especially for beginners. He was widely reocgnized (and sometimes criticized) for his "methods of diffusion and his propagation of yoga on such a grand scale to the general public." 

• Swami Satyananda Saraswati, a disciple of Sivananda, founded the Bihar School of Yoga, Munger. He codified classical and modern methods in his book Asana Pranayama Mudra Bandha.

• Swami Kuvalayananda, a pioneer in yoga research, brought pranayama into the medical and academic spotlight. His work at Kaivalyadhama in the 1920s focused on the therapeutic effects of breath control, laying the groundwork for modern yoga therapy.

Across millennia, pranayama has traveled a long, winding road— from the forest-dwelling Rishis of ancient India to the immaculately dressed yogis on Instagram. Today, it’s used not only in yoga studios, but also in therapy rooms, hospitals, and even corporate boardrooms.

And yet, even with all this innovation, the heart of the practice hasn’t changed. Pranayama is still about turning inward, regulating the breath, and moving a step closer to self-realization.

Purpose of Pranayama in Yoga

Yogis believe the breath is more than air and oxygen. It is viewed as the carrier of prana, a subtle life-giving energy that animates and connects the body, mind, and spirit. That’s why pranayama is placed at the center of the spiritual path and called the “heart of yoga.” 

Essentially, we can say that pranayama breathwork has four key purposes:

• Transitional Role: A link between the physical and mental aspects of yoga

• Functional Role: Breathing efficiency, nervous system regulation, etc.

• Energetic Purpose: Purifying the nadis and chakras, Kundalini awakening

• Spiritual purpose: Self-inquiry and preparing for meditation

Depending on the approach it, it can serve as a purely spiritual practice or a tool for well-being.

Traditional Yogic View: Spiritual and Energetic

In classical yoga, pranayama is not an optional or supplementary practice. It is one of the eight limbs (Ashtanga) laid out by Patanjali in the Yoga Sutras. Positioned between asana (postures) and dhyana (meditation), it serves as a bridge between the body and mind, and the outer and inner world.

From the Source: “When the breath wanders, the mind is unsteady. But when the breath is still, so is the mind. Therefore, the breath should be controlled.” — Hatha Yoga Pradipika (2:2)

According to yogic anatomy, pranic energy flows through thousands of subtle channels called nadis. Over time, stress, toxins, and mental tension clog these channels. Pranayama helps clear these blockages, and it’s especially known for purifying the Ida, Pingala, and Sushumna Nadis—the three main energy currents of the subtle body.

By clearing the nadis, pranayama creates better flow, balance, and inner harmony. From this energetic and spiritual perspective, we can say that the purpose of pranayama is to:

• Refine the flow of prana (life energy)

• Purify the nadis (energy channels) and balance the chakras (energy centers)

• Cultivate inner awareness, mindfulness, and control over the senses

• Prepare for meditative states that leads to self-realization and liberation

Modern Wellness Perspective: Functional & Practical

Most people practice yoga pranayama in contemporary settings, for its health benefits. Backed by scientific research, yogic breathwork is now recognized as a powerful mind-body tool for regulating stress and managing energy, mood, and health on a day-to-day basis.

From the Source: "The regular practice of asana and pranayama wards off diseases and helps the practitioner maintain alertness." — Swami Sivananda Saraswati, Divine Life Society

From this functional standpoint, we can say that the purpose of pranayama is to:

• Improve lung function, oxygenation, and respiratory efficiency

• Balance the autonomic nervous system

• Enhance mental clarity, focus, resilience, and emotional stability

• Support heart and digestive health

• Manage a range of health conditions

In this light, pranayama serves as an accessible and adaptable form of breath-based self-care. It's also widely used as a complementary therapy for both physical and mental health conditions.

Comparing the Two Perspectives

Aspect	Modern Wellness Perspective	Traditional Yogic Perspective
View of the Breath	A practical tool for emotional regulation and well-being.	A vehicle for accessing higher states of consciousness
Core Purpose	Respiratory efficiency, nervous system regulation, stress relief	Energy purification, chakra work, Kundalini awakening
Roots & Origins	Breathwork practices informed by psychology, neuroscience, and integrative medicine	Yoga Sutras, Upanishads, Gheranda Samhita, and Hatha Yoga Pradipika
Practice Emphasis	Mindful breathing, rhythmic breathing, calming, energizing, and balancing breathwork	Classic pranayamas, breath retention (kumbhaka), energy locks (bandhas), and mantras
Ultimate Goal	Support respiratory, cardiovascular, digestive, and cognitive function	Prepare for sensory withdrawal, meditation (dhyana), and self-realization

While their emphasis differs, both perspectives offer the freedom to begin where you are. Therefore, you can freely explore pranayama for its health benefits, its spiritual depth—or both.

What Happens in a Typical Pranayama Practice?

If you’re new to pranayama, it might sound complex or even mysterious. But in reality, a good breathwork practice is clear, structured, and intuitive once you understand the basics.

Traditionally, pranayama is practiced in this sequence: Asana → Pranayama → Meditation.

The idea is simple: First, move the body. Then, steady the breath. Finally, quiet the mind.

A typical session begins in a seated meditation posture—such as Sukhasana (Easy Pose) or Padmasana (Lotus Pose)—with the spine tall, shoulders relaxed, and body at ease. Supportive props like blankets, benches, or bolsters can also beused to lift the hips and reduce tension in the lower back.

Once comfortably seated, attention is drawn inward. The eyes are closed, the hands rest in gestures like Chin Mudra, and the breath is observed without control or effort.

This quiet observation helps the mind to shift gears and down-regulates the nervous system.

From here, your actual pranayama routine begins. It may last anywhere from 10 to 60 minutes, depending on your time, goals, and level of experience. Most sessions are a blend of different techniques, progressing from gentle to more advanced practices, such as:

• Introductory Phase: Breath observation, belly breathing, or three-part breathing

• Foundational Work: Kapalbhati, Ujjayi, Sama Vritti, etc. 

• Intermediate Techniques: Bhastrika, Surya/Chandra Bhedana, Nadi Shodhana, etc. 

• Advanced Practices: Breathing practices that involve the use of retention and energy locks

The mix of techniques you choose depends on what you're practicing for—calm, clarity, or energy. Each technique serves a unique purpose and builds on the one before it.

For example, a session might begin with gentle breath awareness and deep breathing to settle the mind, then move into something more rhythmic like Ujjayi or Sama Vritti, followed by a cleansing breath like Kapalbhati, and end with a balancing practice like Nadi Shodhana

In a traditional setting, a pranayama session often concludes with silent mantra chanting or flows directly into meditation. Even if you are using pranayama mainly for wellness, it’s beneficial to end with a few minutes of stillness—fully absorbing the effects of the breathwork.

Key Concepts to Learn Before Practicing Pranayama

If you’re approaching pranayama as a wellness tool for stress relief, focus, or emotional balance, you don’t really need to study any yoga theory. Simple techniques like belly breathing or alternate nostril breathing can offer noticeable benefits even without in-depth knowledge.

That said, understanding the underlying concepts can enrich your experience, leading to a more integrated and meaningful practice. If you plan to explore the spiritual and energetic depth of the pranayama, here are some concepts that offer valuable context and direction:

• Prana: Often translated as “life force,” prana is the subtle energy that animates and sustains life. In pranayama, the breath is the carrier of this life-giving force, and breath regulation aims to influence the flow of prana within the body and mind.

• Koshas: Yoga teaches that we are composed of five interwoven layers, or sheaths, known as koshas—ranging from the physical body to the blissful core. Pranayama primarily works on the energy sheath (Pranamaya Kosha) but affects all levels.

• Nadis: Prana moves through an intricate network of pathways called nadis. Among these, three are most vital to pranayama: Ida (cooling, lunar), Pingala (heating, solar), and Sushumna (spiritual). Yogis use breath control to cleanse and balance these nadis.

• Chakras: These spinning wheels of energy lie along the central axis of the body. Each chakra governs specific physical, emotional, and spiritual dimensions. Many pranayama techniques are designed to activate or harmonize these centers.

• Kundalini: Described as a dormant spiritual energy coiled at the base of the spine, Kundalini represents the potential for spiritual transformation. Pranayama awakens and stirs this energy, guiding it through Sushumna Nadi to higher states of consciousness.

While none of this is mandatory for a basic wellness-based breathwork routine, understanding these anatomical and philosophical ideas can help you approach pranayama not just as a technique, but as a means to self-knowledge, inner balance, and spiritual evolution.

Is Pranayama Safe for Everyone?

Pranayama can be transformative, but that doesn’t mean you rush into it blindly expecting miraculous health benefits. Regulating the breath—holding, extending, or shortening it—means working directly with the nervous system. That’s not something to take lightly.

Breathwork is not like stretching your arms or hamstrings. You’re dealing with something far more subtle and sensitive. Not only is the breath invisible, but yogis believe it’s deeply connected to our energy, emotions, and even karmic (subconscious behavioral) patterns.

If you’re not ready—or if you push too hard too soon—it may leave you feeling anxious, light-headed, restless, or emotionally unsettled. This is not common, but it does happen—especially when people skip the basics or try to fast-track their way to long breath holds and internal locks.

That’s why yoga always recommends starting slow. In traditional training, students first learn how to sit, how to breathe gently, and how to observe the breath without trying to control it. Only after weeks or even months do they move into breath retention or energy locks.

If you’re practicing for wellness, this principle still holds: less is more, especially in the beginning. Techniques like belly breathing, three-part breath, Sama Vritti, or gentle alternate nostril breathing are powerful enough to shift your state—and safe enough to do daily.

If you have a health condition—such as high blood pressure, heart issues, asthma, anxiety, or chronic fatigue—it’s best to consult a qualified teacher or healthcare provider before doing stronger practices like Kapalbhati, Bhastrika, or long durations of breath retention.

Types of Pranayama in Yoga: How Many Are There?

If you’ve ever wondered how many pranayamas there are in total, the short answer is: quite a few. But not all of them are equally known, widely practiced, or taught.

In most modern yoga settings, about 8 to 10 core techniques form the foundation. These include well-known practices like Nadi Shodhana, Bhastrika, Kapalbhati, Ujjayi, and Bhramari.

Beyond these, there are more esoteric techniques—often preserved within specific lineages or used for Kundalini awakening and advanced energetic work. Some of them, like Plavini and Muruccha, are obsolete and no longer taught in most yoga lineages and traditions.

Later in the Pranayama Learning Series, we offer a dedicated article that classifies these techniques based on their effect on the nervous system, grouping them into six functional categories: calming, energizing, cooling, balancing, cleansing, and meditative.

That’s where you’ll begin to understand when and why to use each type of pranayama—not just what they are. It contains a list that serves as a broad map—a starting point for what’s possible.

Editor’s Note: For a complete list of yoga breathing techniques classified by their energetic effects see our in-depth guide: Types of Pranayama in Yoga (Explained Simply).

Benefits of Pranayama

While yogis practice pranayama for their spiritual and energetic effects, scientific research has shown it has many measurable health benefits for the mind and body.

Here is a concise summary of the advantages of practicing yogic breathwork:

• Respiratory benefits: Practicing pranayama can help improve lung capacity, strengthen the muscles involved in breathing, tone and cleanse the respiratory tract, making your breathing more efficient, and assist in managing certain respiratory conditions.

• Cardiovascular benefits: Certain pranayama techniques can reduce inflammation, optimize blood flow, and enhance oxygenation. Studies show that pranayama practice can help lower blood pressure, regulate heart rate variability (HRV), and improve resilience to stress, all of which are associated with better cardiovascular health.

• Nervous system benefits: Pranayama influences the autonomic nervous system, helping the body transition between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) states. Its benefits include toning the nervous system, managing symptoms of certain neurological disorders, and enhancing overall nervous system health.

• Digestive health: Certain yoga pranayama practices are believed to increase appetite, enhance nutrient absorption, detoxify the digestive tract, promote regular bowel movement, and alleviate the symptoms of various digestive issues.

• Cognitive benefits: Research indicates that pranayama techniques can improve cognitive functions, including memory retention, problem-solving, and spatial memory. Moreover, long-term pranayama practice can potentially reduce the risk of cognitive decline.

• Emotional regulation: The benefits of pranayama include uplifting mood, increasing feelings of positivity, reducing the intensity of emotional reactions, and releasing emotional blockages, all of which contribute to better emotional balance.

• Mindfulness: As yoga pranayama involves directing attention to the breath, it encourages a mind-body connection and cultivates mindfulness.

• Stress and Anxiety: Studies have observed that practicing pranayama can counteract the body’s stress response, lower anxiety levels, and encourage self-reflection. It can also help break away from negative thought patterns that characterize mental health issues.

Related: Pranayama Benefits: How Yogic Breathwork Shapes the Body, Mind, and Spirit

Final Thoughts + What to Read Next

This article offers a broad overview of pranayama, from the Vedic period to modern adaptations. But it is just the beginning of a vast and beautiful tradition. At Prana Sutra, we’re building a complete learning series to help you establish and grow a lifelong breathwork practice.

If you enjoyed this content, consider supporting our work with a one-time or recurring donation. You can also share this article with your friends or yoga community, and subscribe to our monthly newsletter for the latest articles, practice guides, and curated resources delivered straight to you inbox.

Ready to keep going? Here are a few articles you might enjoy next:

• A Beginner’s Guide to Prana, Your Vital Life-force

• Universal Do's And Don't of Pranayama

• How & When to Use Yoga Mudras in Pranayama

• Prana Sutra's Guide to Mindful Breathing | Breath Observation