Breath as Medicine: 3 Pranayama Exercises to Try

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What Does Pranayama Mean?

Pranayama is a Sanskrit word which translates to extension of life force energy, or, 'control of breath'.

Here are three pranayama exercises to try and the medicine they provide - no yoga mat required!

1. 3 Part Breath - Love

The benefit of this pranayama is listed as love because it invites a sense of gratitude. This is due to the expansion of the breath: feeling your breath fill different spaces in the body reminds you what a gift it is to be alive, to be able to breathe.

Begin by laying on your back or finding a comfortable seat. Place one hand on your low belly, the other up towards your chest. Close down your eyes and begin with simply observing every inhale and exhale, as you breathe in and out through your nose.

Start a 3 Part Breath:

Take a breath in through your nose filling the low belly, followed by a second inhale filling the space between the ribs, take a final inhale filling all the way up to the collarbone; hold in the breath; exhale out the nose from the collarbone, to the ribs, to the low belly. Continue for a couple minutes. Return to a natural breath; marinating in the pranayama and soaking in a moment of gratitude before opening the eyes.

2. Nadi Shodhana - Peace

Nadi Shodhana, or Alternate Nostril Breathing, has a calming effect on the body and mind. This sense of peace arises due to the balancing of both sides of the brain by sending the breath, or prana, through different nadis in the body.

Begin by sitting up tall, grounding your palms to your knees and closing down the eyes. Take a few rounds of a natural breath, breathing in and out through your nose. Observe the inhales and exhales, as well as the space around your heart - how are you feeling emotionally?

Start Nadi Shodhana:

Open your eyes and place your right index finger and middle finger on your third eye. Lengthen the spine and close down your eyes. Follow the following sequence:

  1. Close right nostril with your thumb
  2. Breathe in through the left nostril
  3. Close left nostril with your ring finger, hold in the breath
  4. Release thumb and breathe out right nostril
  5. Breathe in through the right nostril
  6. Close right nostril with your thumb, hold in the breath
  7. Release ring finger and breathe out left nostril

Adjust the counts for your inhales, exhales and breath retention as needed. Continue Nadi Shodhana for a few minutes. Keep the eyes closed as you return the breath to normal and observe any subtle effects to your energy and emotions. 

3. Kapala Bhati - Energy

Kapala Bhati, or Breath of Fire, is a powerful and stimulating breath which clears the lungs of any stale air and pumps oxygen into the blood stream. This breath can also have a dizzying effect as it is quite powerful. If this happens, return the breath to normal.

Begin by sitting up tall, ground your palms to your knees, close down your eyes and observe your natural breath. 

Start Kapala Bhati:

Take a deep inhale through the nose followed by short and forceful exhales out the nose as you contract the lower abdomen. An inhale through the nose occurs naturally between each exhale. Maintain your focus on the exhales. After your final round, retain the breath for a few counts and release with a slow + long exhale through the nose. Take a moment to observe how you are feeling before beginning another round of Kapala Bhati. Begin with one round of 10 exhales, eventually building up to a cycle of 50.

What is your favourite pranayama exercise?

xx