Pranayama Types: 7 Breathing Techniques and How to Practise Them

Pranayama is the yogic practice of regulating the breath, and the seven pranayama types below are the ones most beginners meet first: Nadi Shodhana, Bhramari, Ujjayi, Sheetali, Surya Bhedana, Kapalbhati and Bhastrika. Knowing which is which, and which ones need a teacher, is what keeps the practice safe and useful.

This guide from AntarLaya Yogashala in Khajaguda, Hyderabad, explains each technique in plain steps, shows how they differ, and ends with a simple way to begin. If you are new to yoga as a whole, our yoga for beginners guide is a good companion read.

What is pranayama?

Pranayama comes from two Sanskrit words: prana, meaning life force or breath, and ayama, meaning to extend or regulate. In practice it means breathing with attention and a chosen pattern. Most techniques are built from three parts: the inhale (puraka), the exhale (rechaka) and, in more advanced forms, a pause in between (kumbhaka). Beginners can leave the pause out completely, and good teachers do not introduce it automatically.

What does the research say about pranayama?

Research on pranayama is growing, and the fair summary is promising but modest.

A 2025 systematic review in Frontiers in Psychiatry pooled six randomised controlled trials with 517 participants who had conditions such as PTSD or depression. Pranayama gave a small reduction in symptom severity compared with passive control groups (SMD -0.27). The review found no significant effect on depression, rated the overall risk of bias as high or of some concern, and concluded that pranayama should not be used instead of standard therapies.

A 2023 meta-analysis in Scientific Reports looked at breathwork more broadly. Across randomised trials, breathwork was linked with significant reductions in stress, anxiety and depression compared with control groups, with small to medium effect sizes. The stress analysis alone drew on 12 trials (as reported by PsyPost).

Pranayama types at a glance

Work down the list in order. The calming techniques come first and the energising ones come last.

Start with the belly breath

Every pranayama type rests on one skill: a slow, full breath that moves the belly and the lower ribs, not just the chest. Practise this for a week or two before anything else.

1. Sit comfortably or lie on your back. Rest one hand on your belly.
2. Inhale gently through the nose for about four counts. Feel the belly and lower ribs widen.
3. Exhale slowly through the nose for about four to six counts. Let the belly soften inward.
4. Repeat for three to five minutes, then breathe normally.

If it feels strained, shorten the counts. Comfort comes before depth. Our foundational pranayama sessions in Khajaguda start exactly here.

The 7 pranayama types, step by step

Practise seated with a straight, relaxed spine, in a quiet space with clean air. Breathe through the nose unless the technique says otherwise. Keep sessions short, and wait two to three hours after a meal.

1. Nadi Shodhana (alternate nostril breathing)

The most widely taught pranayama for beginners. It moves the breath between the two nostrils to settle the mind before meditation or sleep. You may also hear it called Anulom Vilom, and the two names are often used interchangeably.

1. Rest your left hand on your knee. Bring your right hand to your nose, with the thumb near the right nostril and the ring finger near the left.
2. Close the right nostril with the thumb. Inhale through the left for a count of four.
3. Close the left nostril with the ring finger, release the right, and exhale through the right for four to six counts.
4. Inhale through the right, switch, and exhale through the left. That is one round.
5. Start with five rounds and no breath holding.

Keep the face and shoulders soft. If you feel dizzy or the breath tightens, return to normal breathing. For a short routine built around calm breathing, see breathwork for stress: what to practise first.

2. Bhramari (humming bee breath)

A gentle, sound-based technique that many people find soothing, because the hum gives the mind something steady to follow.

1. Sit tall and close your eyes. Rest your hands on your knees.
2. Inhale slowly through the nose.
3. Keep the lips closed and the teeth slightly apart, and exhale with a low, steady humming sound.
4. Feel the vibration in the face and head. Let the exhale run longer than the inhale.
5. Repeat for five to seven rounds.

Do not press on the ears. Skip this one if you have an ear infection or ear pain. For a wider look at calming practices, read yoga for anxiety: a complete guide.

3. Ujjayi (ocean breath)

Ujjayi adds a soft, audible sound to the breath by slightly narrowing the throat. It is common in flowing yoga classes because it keeps movement and breath in step.

1. Sit comfortably and relax the jaw.
2. Inhale through the nose and imagine fogging a mirror with your mouth closed. That gentle narrowing at the back of the throat is the cue.
3. Keep the lips closed and breathe in and out through the nose, making a quiet sound like distant waves.
4. Practise for two to three minutes.

The sound should stay quiet. If your throat feels tight or scratchy, you are using too much effort.

4. Sheetali (cooling breath)

Sheetali is traditionally practised to cool the body, which makes it popular in hot weather. Hyderabad summers give it plenty of use.

1. Sit comfortably and stick the tongue slightly out of the mouth.
2. Curl the sides of the tongue to form a tube.
3. Inhale slowly through the tube, as if sipping through a straw.
4. Draw the tongue in, close the mouth, and exhale slowly through the nose.
5. Repeat five to nine times.

If you cannot curl the tongue, use the Sitkari variation: press the teeth lightly together, part the lips, and inhale through the teeth with a soft hiss. Both versions breathe in through the mouth, so practise them in clean air, and skip them if you have a cold, a cough or feel chilled.

5. Surya Bhedana (right-nostril breathing)

Surya Bhedana, often called sun-piercing breath, takes every inhale through the right nostril. Tradition links it with warmth and alertness, so it is usually practised in the morning rather than before bed.

1. Sit with a steady spine and close the left nostril with the ring finger.
2. Inhale slowly through the right nostril.
3. Close the right nostril with the thumb, release the left, and exhale slowly through the left.
4. Repeat for five rounds, keeping the breath smooth.

People with high blood pressure or a heart condition, and anyone who overheats easily, should learn it with a teacher first. Its cooling counterpart is Chandra Bhedana, which takes the inhale through the left nostril.

6. Kapalbhati (skull-shining breath)

Kapalbhati uses short, forceful exhales driven by the belly, with a passive inhale. Strictly speaking it is a cleansing practice (a kriya), but most classes teach it alongside pranayama. It is energising, not calming.

1. Sit tall and take one normal breath in.
2. Exhale sharply through the nose by pulling the lower belly in. Let the inhale happen on its own as the belly relaxes.
3. Start with 10 breaths at a slow pace, then rest with normal breathing.
4. Build to two or three rounds over several weeks.

Stop if you feel dizzy. Avoid it in pregnancy, with high blood pressure or heart disease, with a hernia or vertigo, and after abdominal surgery. Learn the first few sessions with a teacher.

7. Bhastrika (bellows breath)

Bhastrika is the most vigorous of the seven. Both the inhale and the exhale are forceful, like a blacksmith's bellows, which builds heat and energy quickly. It is the one to leave until last.

1. Sit tall with relaxed shoulders.
2. Take 10 quick, equal breaths in and out through the nose, using the belly rather than lifting the chest.
3. Finish with one slow, deep inhale and a long exhale, then breathe normally for a minute.
4. Repeat for two or three rounds.

The cautions are the same as for Kapalbhati. Learn Bhastrika in person, because posture, pace and the signs to stop are hard to judge from a page or a video.

Which pranayama should you practise first?

A gentle order works better than trying everything at once.

1. Weeks 1 and 2: belly breathing for three to five minutes a day.
2. Weeks 3 and 4: add Nadi Shodhana and Bhramari.
3. From week 5: add Ujjayi and Sheetali, if both feel comfortable.
4. Later, and only with a teacher: Surya Bhedana, Kapalbhati and Bhastrika.

Keep a session between five and fifteen minutes. The calming techniques (Nadi Shodhana, Bhramari) suit the evening or any time you feel unsettled. The energising ones (Kapalbhati, Bhastrika, Surya Bhedana) belong in the morning. If you are using breath practice to wind down at night, our guide to meditation for sleep shows how to pair it with a short evening routine.

Who should take extra care with pranayama?

Most gentle breathing is safe for healthy adults, but a few situations call for a teacher's guidance first. Tell your instructor before you begin if you have:

• a respiratory condition such as asthma
• a cardiovascular condition or blood-pressure concerns
• pregnancy, or recent surgery
• frequent dizziness or fainting

Do not hold the breath until a teacher has taught you how. Stop and return to normal breathing if you feel lightheaded, anxious or short of breath.

Learn pranayama with Gaurav at AntarLaya

Breath practice is easier to learn when someone watches your posture, pace and comfort. At AntarLaya Yogashala, you learn with Gaurav Mishra, a yoga trainer who completed a 200-hour yoga teacher training in the Yoga Institute tradition and is an Ayush Ministry certified Yoga Instructor. Gaurav spent more than 12 years working in IT before moving to yoga, so he understands the kind of stress that desk-heavy, deadline-heavy lives bring. You can read more on our about page.

Our breathwork sessions include Foundational Pranayama, Breath Awareness and Online Breathwork, so you can start in the studio in Khajaguda, Hyderabad, or from home. If you prefer one-to-one attention, ask about our private yoga sessions. When you are ready, book a breathwork session or contact us with any questions.

Frequently asked questions