Breathwork 101: A Beginner’s Guide to Pranayama in Yoga

Breathing is something we do around 20,000 times a day - mostly without thinking. But in yoga, breath is more than just a background process. It’s a powerful, transformative tool for calming your nervous system, improving your focus and concentration, and deepening your connection to the present moment.

In this beginner-friendly guide, we’ll explore what pranayama actually is, how it works, and how to start practising it safely. We’ll also walk through a few common breath techniques you might encounter in a yoga class, plus some more creative styles you can explore through video when you're ready.

What is Pranayama?

Pranayama is the yogic art of working with the breath. The word comes from Sanskrit: prana means life force or vital energy, and ayama means to extend or regulate. So pranayama can be translated as the extension or control of life force - and in practical terms, it’s a series of techniques designed to expand, calm, or balance our energy through the breath.

It’s one of the eight limbs of yoga outlined in the Yoga Sutras, traditionally practised after asana (movement) and before meditation. But even a few minutes of focused breathing can bring noticeable shifts in how we feel - mentally, emotionally, and physically. That’s why in modern yoga classes you’ll often find it at the beginning of your class - it’s a great way of helping you feel grounded and settled on your mat ahead of your physical practice.

The Science of Breath (in Simple Terms)

While pranayama comes from ancient wisdom, modern science is now catching up with why it works. Here are a few key reasons breathwork is so effective:

• It calms the nervous system
  Slow, steady breathing can shift the body from “fight or flight” into “rest and digest” mode. This happens by stimulating the vagus nerve and activating the parasympathetic nervous system (your body’s natural relaxation response).

• It reduces stress and anxiety
  Breathing patterns directly affect heart rate, muscle tension, and emotional state. Breathwork has been shown to reduce cortisol (the stress hormone) and increase feelings of calm.

• It boosts focus and energy
  Certain breath techniques can increase oxygen flow, bring mental clarity, and help regulate emotions. This can be useful both on and off the yoga mat!

Start with Awareness: Observing Your Natural Breath

Before you try to change your breath, the best place to start is simply noticing it. You might like to sit or lie down comfortably, close your eyes, and feel:

• Where in your body you sense the breath (chest, ribs, belly)

• Whether your inhales and exhales feel smooth or choppy

• If your breath is fast or slow, shallow or deep

This awareness alone can be deeply grounding. There's no need to judge or fix anything - just observe. Then if you try another pranayama technique or do another type of yoga practice it’s worth coming back to observing your breath and just noticing the difference.

Foundational Breath Techniques to Try

Below are a few accessible pranayama practices you can explore at your own pace. Start with just a few minutes, and always return to natural breathing if you feel dizzy or overwhelmed.

1. Dirga (Three-Part Breath)

A grounding, calming technique for beginners

How to:
Breathe into the belly → ribcage → upper chest, then exhale from chest → ribs → belly. Place hands on these areas if helpful. You can break this down and practice breathing into each area separately before you bring them together if you struggle to isolate the movement. Try to isolate the movement to the body parts so your shoulders don’t rise and fall with the breath.

When to use it:
Any time you want to feel more present, especially before savasana (relaxation) or sleep.

2. Ujjayi (Ocean Breath)

Creates internal focus and rhythm in movement

How to:
Inhale and exhale through the nose with a gentle constriction at the back of the throat - like gently whispering "haaa" but with your mouth closed. It creates a soft ocean-like sound.

If in doubt about the sound bring a palm a few centimetres away from your mouth and imagine that it’s a mirror that you are defogging with your mouth open. Then see if you can replicate the sound with your mouth closed. Try to keep the throat constriction soft and gentle - try not to force it.

When to use it:
During your physical asana practice (especially flow styles), or to anchor attention in seated breathing.

3. Nadi Shodhana (Alternate Nostril Breathing)

Balances the left and right sides of the body and mind

How to:

Use the right thumb to close your right nostril, inhale through the left. Close the left nostril with your ring finger, and open the right side and exhale. Inhale through the right, close it, exhale through the left. That’s one round.

You’ll keep your thumb and ring finger on your nostrils during this practice and you can either curl the middle fingers to rest on the bridge of the nose or extend them to gently touch the space between the eyebrows.

I recommend doing some three-part breaths before this practice so your breaths are already slower and deeper.

When to use it:
When you feel scattered or mentally overloaded - a great one before meditation or bed.

4. Box Breathing (Square Breath)

A steady rhythm to calm the mind and enhance focus

How to:
Inhale for 4 counts → hold for 4 → exhale for 4 → hold out for 4. Repeat for 4–6 rounds.

You can build this up by starting to count to 4 on the inhale and exhale, then introduce a small pause after each breath and gradually build up to the count of 4 for the pauses.

Each part of the breath should be equal so if you find yourself straining any part of the breakt (most commonly the pause after the exhale) then drop the count to 3. Once it starts to feel ‘easy’ then you can start to increase the count to 5 or 6 for all parts of the breath.

When to use it:
Before a presentation, after a stressful day, or to reset your nervous system.

More Creative & Cooling Techniques to Explore

Once you’re comfortable with the basics, you might enjoy experimenting with more expressive or seasonal techniques. Here are two to try:

🌿 Sitali Breath (Cooling Breath)

Roll your tongue into a tube - or purse your lips to create a very small opening if that’s not possible, and inhale through the mouth. Close the mouth and exhale through the nose. It’s especially helpful on hot days or after a heated yoga session.

🎥 Watch the video: Sitali Breathwork Practice

🦁 Lion’s Breath (Simhasana)

A playful breath to release tension and boost confidence. Inhale deeply through the nose, then open the mouth wide, stick out the tongue, and exhale strongly with a “haa” sound. You can even add a lion-like roar!

🎥 Watch the video: Lion’s Breath Practice

A Note on Safety and Sensitivity

Breathwork is powerful, and more is not always better. If you’re pregnant, have high or low blood pressure, asthma, or any respiratory condition, it’s best to check with a qualified teacher or healthcare provider before practising pranayama intensively.

If anything feels uncomfortable, pause and return to natural breath. A gentle approach is always best.

Bringing Breath into Daily Life

You don’t need a yoga mat to practise breathwork. Try:

• A few mindful breaths before getting out of bed

• Ujjayi or box breathing in moments of stress

• Nadi Shodhana before sleep

• A cooling breath on a hot summer’s day

With regular practice, the breath becomes not just something you do — but something you trust to help you come back to yourself.

Inhale. Exhale. Begin.

Pranayama can be a subtle but powerful companion to your yoga journey. Whether you're using it to unwind, energise, or simply tune in, your breath is always there — a steady guide from the inside out.

Have you tried any of these techniques yet? Or are you curious to learn more? Feel free to share your experience or drop a question in the comments below.