Yoga breathing, called pranayama, is the part of yoga that works on the breath directly. Three beginner-friendly techniques are enough to start: a long breath out, equal breathing and the humming breath. Each takes two to five minutes, sitting or lying down, and none needs a pose. They overlap with the breathing exercises used for stress and sleep, and they pair well with a gentle yoga session. They should be comfortable; if you feel light-headed, stop and breathe normally. This post is general information, not medical advice.

What is pranayama?

The word is Sanskrit and refers to practices that regulate the breath. In modern yoga classes it usually means slow, deliberate breathing exercises at the start or end of a session. The NCCIH lists breathing exercises as one of the usual components of yoga, together with poses and meditation.

Before you start

Sit comfortably with a straight back, or lie down. Breathe through the nose unless told otherwise. Keep each breath easy: never strain, never hold to the point of discomfort. If you are pregnant, have asthma or another respiratory or heart condition, check with your doctor first.

Technique 1: the long breath out, 3 minutes

Breathe in through the nose for a count of 4. Breathe out slowly, through the nose or pursed lips, for a count of 6. Repeat. The longer breath out is the part that tends to settle the body. This is the same rhythm as the app's "Calm" pattern in Breathe together; the calm breathing guide has more.

Technique 2: equal breathing, 3 to 5 minutes

Breathe in for 4 and out for 4, with no pause. Once that feels easy, move to 5 and 5. Equal breathing is a good balance between settling and staying alert, so it suits the morning or before a task that needs focus. It is close to the "resonant" pattern at about 5.5 seconds in and 5.5 out; see resonant breathing.

Technique 3: the humming breath, 2 to 3 minutes

Breathe in through the nose. As you breathe out, make a soft, steady hum, like a low "mmm", with your lips closed. Feel the vibration in your face and chest. Repeat five to ten times. Many people find the sound and vibration calming, and it gives the mind something simple to follow. Stop if it makes you dizzy.

How to fit them into a session

  • Start with one or two minutes of long breath out to arrive.
  • Between poses take one slow breath in the resting pose.
  • Finish with equal breathing or the hum in the final rest.

What to avoid as a beginner

Skip advanced techniques that involve long breath holds, forceful breathing or fast cycles until you have learned them from a qualified teacher. Gentle is the rule.

Where Bliss fits

CalmSpace.ai is a calm app for iPhone, Apple Watch and the web with Bliss, a voice companion who remembers you. Bliss can count the breath for you, in her voice, so you can close your eyes; there are five rhythms in Breathe together, free to use. She is not a therapist or a medical service.

More: yoga for beginners at home, breathing techniques, and the physiological sigh.

FAQ

How long should I practise?

Two to five minutes is plenty to begin.

Is yoga breathing safe?

Gentle breathing is for most people. If you have a respiratory or heart condition, or are pregnant, ask your doctor first.

Can I do it without yoga poses?

Yes. They work on their own, sitting or lying down.

CalmSpace.ai is a wellness app, not a medical service, and Bliss is not a therapist. If you are in crisis, contact the crisis line for your country; in the United States, call or text 988.