Breathing Control Techniques (Prāṇāyāma Variants)

Breathing control in yoga is not accidental — it is a deliberate, scientific method to regulate the autonomic nervous system, balance prāṇa, and prepare the mind for deeper practices like meditation. Below are the major categories and techniques of yogic breath control, explained with precision and purpose.

1. Foundational TechniquesBeginner Level

These build awareness, steadiness, and baseline lung capacity.

1.1 Dirgha Shvāsa — Deep Yogic Breathing (3-Part Breath)

Focus: Chest → ribs → abdomen expansion

Benefits:

Improves lung function
Reduces anxiety
Ideal warm-up before all pranayamas

Use for beginners:

Helps students understand diaphragmatic breathing.

1.2 Sama Vritti — Equal Ratio Breathing

Pattern: Inhale = Exhale (e.g., 4 seconds in, 4 seconds out)

Benefits:

Balances sympathetic & parasympathetic systems
Increases mental steadiness

Use:

Best for students with stress, restlessness, or shallow breathing.

1.3 Vishama Vritti — Unequal Ratio Breathing

Pattern: Exhale longer than inhale (e.g., 4 in → 6 out)

Benefits:

Deep relaxation
Reduces heart rate
Helps with insomnia

Use:

Evening practice & pre-meditation calming.

2. Cleansing & Energizing TechniquesIntermediate

These activate prāṇa, improve circulation, and energize the system.

2.1 Kapalabhati — Skull-Shining Breath

Pattern: Active exhale (quick, sharp) + Passive inhale

Benefits:

Clears sinuses
Stimulates digestion
Activates solar plexus (Manipura chakra)
Increases alertness

Caution:

Avoid in hypertension, pregnancy, hernia.

2.2 Bhastrika — Bellows Breath

Pattern: Forceful inhale + forceful exhale with equal intensity

Benefits:

Strong energy booster
Improves lung power
Warms the body

Caution:

Not for anxiety-sensitive individuals or cardiac conditions.

3. Cooling Techniques (Therapeutic Use)

3.1 Sheetali — Cooling Tongue Breath

Pattern: Roll tongue → inhale through the tube → exhale through nose

Benefits:

Reduces heat
Helps anger, acidity, hot climates

3.2 Sheetkari — Hissing Breath

Pattern: Teeth slightly open → inhale through teeth → exhale through nose

Benefits:

Similar cooling effect
Useful when tongue cannot be rolled

3.3 Chandra Bhedana — Left Nostril Breathing

Pattern: Inhale left → exhale right

Benefits:

Calms, cools, lowers heart rate
Good for anxiety and insomnia

4. Balancing Techniques (Core Prāṇāyāma Practices)

4.1 Nadi Shodhana — Alternate Nostril Breathing

Pattern: Inhale left → exhale right → inhale right → exhale left

Benefits:

Purifies nadis
Balances hemispheres of brain
Deep mental clarity

This is the most important pranayama for emotional balance.

4.2 Anuloma Viloma — Ratio-Based Alternate Nostril Breathing

Pattern: Uses time ratios (e.g., 4-16-8)

Benefits:

Strengthens nervous system
Improves breath-holding capacity
Leads to subtle inner awareness

Often taught after Nadi Shodhana mastery.

5. Retention-Based TechniquesAdvanced

Kumbhaka = breath retention
Must be taught slowly and carefully.

5.1 Antar Kumbhaka — Internal Retention

Pattern: Inhale → hold → exhale

Benefits:

Builds lung capacity
Strengthens mind control
Heightens pranic pressure

5.2 Bahya Kumbhaka — External Retention

Pattern: Exhale → hold

Benefits:

Strong parasympathetic activation
Deep stillness
Used in advanced hatha yoga

5.3 Kevala Kumbhaka — Spontaneous Retention

A natural, effortless suspension of breath in deep meditation.

This is not practiced; it emerges naturally with mastery.

6. Sound-Based Techniques (Calming & Meditative)

6.1 Ujjayi — Victorious Breath

Pattern: Slight constriction at the throat (ocean sound)

Benefits:

Builds focus
Warms the body
Used heavily in Ashtanga Vinyasa and meditation

6.2 Bhramari — Humming Bee Breath

Pattern: Inhale → exhale with humming sound

Benefits:

Reduces anger, anxiety
Improves sleep
Vibrations calm the limbic system

7. Advanced Yogic Techniques (Subtle Body Work)Advanced

Used in serious yoga sadhana and energy practices.

7.1 Surya Bhedana — Right Nostril Breathing

Pattern: Inhale right → exhale left

Benefits:

Generates heat
Activates Pingala Nadi
Increases alertness

7.2 Moorcha, Plavini, and Other Rare Pranayamas

Alter consciousness
Used in advanced ritual and meditative practices
Taught only under direct supervision

8. Safety & Contraindications (Important for Teaching)

No breath retentions in hypertension, pregnancy, cardiac issues
Avoid forceful practices in anxiety, panic disorder
Asthmatic students should practice slow breathing, not Kapalabhati/Bhastrika
Always begin with normal breathing and end with relaxation