Types of Pranayama

Pranayama is a fundamental practice in many types of yoga. It involves the regulation of prana (lifeforce) as the breath through various techniques. The 4th limb in the 8-limbs of yoga as described by Patanjali, pranayama is more subtle than the physical and experienced through sensation and flow of energy in the chakras (energy centers) and nadis (energy channels).

Pranayama techniques utilize the five prana vayus, which are subdivisions of prana that explain the various ways that prana moves through the body. Understanding the prana vayus helps explain how different pranayama practices influence the body and mind.

The Five Prana Vayus

1. Prana Vayu: Governs inhalation and the intake of prana energy.
2. Apana Vayu: Governs exhalation, elimination, and downward prana energy flow.
3. Samana Vayu: Governs the assimilation and distribution of nutrients and prana energy.
4. Udana Vayu: Governs speech, expression, and upward prana energy movement.
5. Vyana Vayu: Governs the circulation of prana energy and fluids.

Benefits of Pranayama Practices

There are several types of pranayama techniques and a wealth of knowledge behind the concept. As a dedicated yoga practitioner, I’m here to help you understand what these various types of pranayama are.

Each pranayama technique will offer a variety of specific benefits. Pranayama in general offers a wide range of benefits:

• Physical Health
• Mental Health
• Emotional Health
• Spiritual Health

Explore pranayama techniques for specific benefits or purposes.

Main Types of Pranayama

Types of pranayama practices can be described as their primary function.

• Puraka (Inhalation)
• Rechaka (Exhalation)
• Kumbhaka (Retention)
• Sahita Kumbhaka (Intentional)
• Kevala Kumbhaka (Spontaneous)
• Surya Bhedana (Right Nostril Breathing)
• Chandra Bhedana (Left Nostril Breathing)
• Sama Vrtti (Equal Breathing)
• Visama Vrtti (Unequal Breathing)
• Dirga Pranayama (Three-Part Breathing)

As simple as each of these might appear, each plays a crucial role in how prana moves through our bodies. Not only that, but each part becomes a bigger picture for the various pranayama techniques. Understanding each part will help you to notice the differences and sensations of your own pranayama practice.

Without further ado, let’s discover the types of pranayama below and gain new understanding of your pranayama practice. Let’s get started.

Puraka Pranayama (Inhalation)

Puraka is the process of inhalation. It involves drawing air into the lungs in a deep, controlled manner. This foundational pranayama technique focuses on maximizing the intake of oxygen.

Benefits of Puraka

Increases Lung Capacity: Enhances the volume of air the lungs can hold.

Oxygen Intake: Improves the amount of oxygen entering the bloodstream.

Energizes the Body: Boosts energy levels and revitalizes the body.

Puraka Pranayama

1. Find a Comfortable Position
2. Relax Your Body
3. Inhale Deeply: Slowly inhale through your nose, filling your abdomen first, then your chest, and finally the upper part of your lungs.
4. Focus on Your Breath
5. Feel the Gap: Feel the switch from inhalation to exhalation.
6. Exhale Slowly

Rechaka Pranayama (Exhalation)

Rechaka is the process of exhalation. It involves expelling air from the lungs in a complete and controlled manner. This foundational pranayama technique focuses on eliminating toxins and calming the mind.

Benefits of Rechaka

Detoxifies the Body: Helps expel carbon dioxide.

Calms the Mind: Exhalation creates relaxation by activating the parasympathetic nervous system.

Reduces Stress: Eases tension and anxiety.

Rechaka Pranayama

1. Find a Comfortable Position
2. Relax Your Body
3. Inhale Gently
4. Exhale Completely: Slowly exhale through your nose, feeling your diaphragm rise, empty your lungs from the bottom up.
5. Focus on Your Breath
6. Feel the Release

Kumbhaka Pranayama (Retention)

Kumbhaka is the practice of holding the breath after inhalation, exhalation, or at intervals of puraka or rechaka. Kumbhaka is Sanskrit meaning a “pot” which can be full or empty.

Retaining your breath may not be advisable if you experience certain health ailments or complications. You must know your own health or check with a doctor before practicing kumbhaka pranayama.

It is best to experiment with kumbhaka pranayama on an inhale first. This technique is called antara kumbhaka. After understanding the experience here then you may practice kumbhaka on an exhale called bahya kumbhaka.

Benefits of Kumbhaka

Enhances Concentration: Improves mental focus and clarity.

Balances Prana: Harmonizes the energy flow within the body.

Improves Lung Capacity: Strengthens respiratory muscles and mental fortitude.

Sahita Kumbhaka Pranayama (Intentional Retention)

Sahita kumbhaka combines inhalation, exhalation, and retention. This pranayama technique provides balanced breath control and prana management. Sahita pranayama involves the practitioner actively retaining their breath typically at the top or bottom of the breath.

Benefits of Sahita Kumbhaka

Breath Control: Enhances overall breath regulation.

Energy Balance: Harmonizes energy flow.

Improved Respiratory Efficiency: Strengthens the respiratory system.

Antara Kumbhaka Pranayama

1. Find a Comfortable Position
2. Relax Your Body
3. Inhale Deeply: Take a slow, deep breath in through your nose.
4. Retain the Breath: Gently retain the breath. Start with a short retention, such as 5-10 seconds, and gradually increase the duration as you become more comfortable.
5. Focus on Retention: Do not ‘hold’ the breath, retain the breath.
6. Exhale Slowly
7. Resume Normal Breathing

Bahya Kumbhaka Pranayama

1. Find a Comfortable Position
2. Relax Your Body
3. Exhale Completely: Slowly exhale through your nose, emptying your lungs fully.
4. Retain the Breath: After exhaling, gently retain the breath out. Begin with a short retention, such as 5-10 seconds, and gradually increase the duration.
5. Focus on Retention: Do not ‘hold’ the breath, retain the breath..
6. Inhale Gently
7. Resume Normal Breathing

Kevala Kumbhaka Pranayama (Spontaneous Retention)

Kevala pranayama, also known as the absolute retention, is an advanced pranayama technique that involves the spontaneous and often prolonged suspension of breath.

This technique is not something that can be actively practiced, instead it’s a pranayama that happens spontaneously often in a divine or synchronicity.

Unlike other forms of breath retention, kevala pranayama does not follow a set pattern of inhalation and exhalation but occurs naturally and effortlessly.

Kevala Kumbhaka Pranayama

Since kevala kumbhaka is an advanced pranayama, it is usually approached after mastering other pranayama techniques and should be learned under the guidance of a qualified instructor.

While it’s not possible to induce kevala pranayama, there are circumstances that are more likely to evoke the experience of spontaneous breath retention.

• Flow State
• Absorbed in Creativity
• Divine Devotion

According to B.K.S. Iyengar, this pranayama is often preceded by body tremors and a sensation of being overwhelmed by the unexpected. The state of being is akin to the samadhi state of absorption, the 8th limb from the 8-limbs of yoga.

Surya Bhedana Pranayama (Right Nostril Breathing)

Surya Bhedana involves inhaling through the right nostril and exhaling through the left. This pranayama technique stimulates and energizes the body through the pingala nadi.

Surya is Sanskrit meaning “sun”. Surya bhedana is the masculine to the feminine Chandra bhedana pranayama.

Benefits of Surya Bhedana

Stimulates and Energizes: Boosts vitality and alertness.

Promotes Alertness: Enhances mental focus.

Energizes the Body: Amplifying the fire energy

Surya Bhedana Pranayama

1. Find a Comfortable Position
2. Close the Left Nostril: Use your ring and little finger in Vishnu mudra to close your left nostril.
3. Inhale through the Right Nostril
4. Open the Left Nostril
5. Close the Right Nostril: Use your right thumb finger to close your right nostril.
6. Exhale through the Left Nostril
7. Repeat the Cycle

Chandra Bhedana Pranayama (Left Nostril Breathing)

Chandra Bhedana involves inhaling through the left nostril and exhaling through the right. This pranayama technique induces calmness and reduces stress through the Ida nadi.

Chandra is Sanskrit meaning “moon”. Chandra bhedana is the feminine to the masculine Surya bhedana pranayama.

Benefits of Chandra Bhedana

Induces Calmness: Evokes relaxation.

Cooling Effect: Helps cool the body.

Reduces Stress: Eases anxiety and tension.

Chandra Bhedana Pranayama

1. Find a Comfortable Position
2. Close the Right Nostril: Use your right thumb in Vishnu mudra to close your right nostril.
3. Inhale through the Left Nostril
4. Close the Left Nostril: Use your right ring and little finger to close your left nostril.
5. Exhale through the Right Nostril
6. Repeat the Cycle

Sama Vrtti Pranayama (Equal Breathing)

Sama vrtti, sometimes written ‘samavrtti’, involves maintaining equal durations for inhalation and exhalation. This pranayama technique balances the nervous system and generates focus. Sama is Sanskrit meaning “same” or “equal” and Vrtti, which is pronounced as ‘vrit-tee’, means “modification”. Together: modifying the breath to be equal.

Sama vrtti is most commonly used in the Ujjayi pranayama also known as victorious breath. This pranayama creates control of the mind and body through slight constriction and equal breathing focusing the mind into the moment and keeping the body’s oxygen levels regulated.

Despite Ujjayi being the most common, sama vrtti is its own pranayama. For begins it’s equal inhale and exhale, for advanced practitioners it’s equal parts puraka, rechaka, antara kumbhaka, and bahya kumbhaka. So inhalation, retain full inhale, exhalation, retain full exhalation for equal count.

Benefits of Sama Vrtti

Balances the Nervous System: Stabilizes autonomic functions.

Enhances Focus and Clarity: Improves mental clarity and concentration.

Regulates Oxygen Levels: Helps maintain equal oxygen and carbon dioxide levels in the body.

Evokes Tranquility: Induces a state of calmness and relaxation.

Sama Vrtti Pranayama

1. Find a Comfortable Position
2. Relax Your Body
3. Inhale Deeply: Take a deep breath in for a count of four.
4. Retain Inhale: Hold for a count of four.
5. Exhale Evenly: Release the breath for a count of four.
6. Retain Exhale: Hold for a count of four.
7. Maintain Equal Breathing

Visama Vrtti Pranayama (Unequal Breathing)

Visama vrtti involves varying the lengths of inhalation, exhalation, and retention. This pranayama technique targets specific physiological and psychological effects. Visama is Sanskrit meaning “irregular” and vrtti means “modification”. Together that makes visamavrtti an unequal breathing pattern.

Practitioners of all types of yoga as well as several other health and wellness practices have utilized a variety of breathing techniques that have a mixture of breath lengths. These each have a varying effect on the body, mind, and prana, influencing our thought patterns, our health & wellness, and our physical capabilities.

It is advised for beginners to follow known visama vrtti pranayama practices until integration with these practices takes place. This helps the practitioner to connect with and understand their breath and prana flow. This is the “regulation” or “control” that the Sanskrit word Yama translates to. 

Benefits Visama Vrtti Pranayama

A variety of benefits may occur with visama vrtti pranayama. These will depend on the pranayama count ratios you perform. Some of the benefits you experience may include:

Physiological: Irregular breathing can invigorate or relax the body, enhance lung capacity and oxygen utilization, regulate heart rate, detoxify the lungs, support digestion, and boost immunity.

Psychological: This practice reduces stress and anxiety, improves focus and concentration, stabilizes emotions, promotes mindfulness, and supports better sleep.

Adaptability: Visama vrtti pranayama can be tailored to individual needs, adapted to different health conditions, applied in various scenarios, and integrated into different durations and practices for enhanced prana flow, meditation, energy levels, and self-awareness.

Visama Vrtti Pranayama Count Ratios

In pranayama practice, varying the counts for inhalation, exhalation, and retention can produce different physiological and psychological effects. A count can be a second but it can also be any consistent unit of time measurement that works for you.

As your practice advances, you can utilize these pranayama ratios with your pranayama techniques for more depth to your practice such as counting during your nadi shodhana (alternate nostril breathing) pranayama.

Here are some common patterns that utilize unequal breath counts:

1:2 Pranayama Count Ratio

Inhalation (Puraka): 4 counts

Exhalation (Rechaka): 8 counts

Benefit: Relaxation and reduce stress by extending the exhalation, which activates the parasympathetic nervous system.

2:1 Pranayama Count Ratio

Inhalation (Puraka): 8 counts

Exhalation (Rechaka): 4 counts

Benefit: Energizes the body and mind by extending the inhalation.

1:1:2 Pranayama Count Ratio

Inhalation (Puraka): 4 counts

Retention (Antara Kumbhaka): 4 counts

Exhalation (Rechaka): 8 counts

Benefit: Balances and calms the mind, enhances breath control, and deepens the exhalation for relaxation.

1:2:2 Pranayama Count Ratio

Inhalation (Puraka): 4 counts

Retention (Antara Kumbhaka): 8 counts

Exhalation (Rechaka): 8 counts

Benefit: Balances energy levels, improves breath control, and maintains a calming effect while ensuring ample oxygen retention.

1:3:2 Pranayama Count Ratio

Inhalation (Puraka): 4 counts

Retention (Antara Kumbhaka): 12 counts

Exhalation (Rechaka): 8 counts

Benefit: Deepens the breath retention phase, enhancing lung capacity, mental clarity, and overall breath control.

1:4:2 Pranayama Count Ratio

Inhalation (Puraka): 4 counts

Retention (Antara Kumbhaka): 16 counts

Exhalation (Rechaka): 8 counts

Benefit: Builds lung capacity and breath control, enhances focus and concentration, and promotes deep relaxation.

Use our pranayama breath timer and tracker to help you keep count while you practice.

Practical Application of Visama Vrtti Pranayama

When integrating these unequal counts into your pranayama practice, consider the following steps:

1. Start with a Comfortable Count: Begin with counts that feel comfortable and manageable for you. Gradually increase the counts as your practice progresses.
2. Maintain Consistency: Practice consistently to build up your breath control and lung capacity.
3. Listen to Your Body: Avoid straining or forcing your breath. Stop the practice if anything feels wrong or uncomfortable.
4. Consult a Teacher: Work with a qualified yoga instructor or other certified teacher to ensure proper technique and to customize the practice according to your individual needs.

Dirga Pranayama (Three-Part Breathing)

Dirga pranayama involves breathing into the abdomen, rib cage, and upper chest. This pranayama technique maximizes lung capacity and full oxygen exchange.

Benefits of Dirga Pranayama

• Maximizes Lung Capacity: Utilizes full lung volume.
• Promotes Full Oxygen Exchange: Ensures efficient oxygen intake.
• Calming Effect: Reduces stress and promotes relaxation.

Dirga Pranayama

1. Find a Comfortable Position
2. Relax Your Body
3. First Part – Abdominal Breathing: Inhale deeply into your abdomen pulling your diaphragm down.
4. Second Part – Rib Cage Breathing: Continue inhaling into your expanding rib cage.
5. Third Part – Upper Chest Breathing: Complete the inhalation by expanding into your upper chest and neck.
6. Exhale Completely: Release the breath from your upper chest, rib cage, and abdomen.
7. Repeat the Cycle

Embrace the Power of Pranayama

Pranayama, a vital component of yoga as outlined by Patanjali, offers a range of pranayama techniques to enhance your physical, mental, and spiritual health. Here's a recap of the different types we've explored:

1. Puraka (Inhalation): Boosts lung capacity and energizes the body.
2. Rechaka (Exhalation): Detoxifies and calms the mind.
3. Kumbhaka (Retention): Enhances concentration and balances prana.
4. Sahita (With Intervals): Comprehensive breath control and energy balance.
5. Surya Bhedana (Right Nostril Breathing): Stimulates and energizes the body.
6. Chandra Bhedana (Left Nostril Breathing): Induces calmness and reduces stress.
7. Sama Vrtti (Equal Breathing): Balances the nervous system and promotes focus.
8. Visama Vrtti (Unequal Breathing): Targets specific physiological and psychological effects.
9. Dirga Pranayama (Three-Part Breathing): Maximizes lung capacity and promotes full oxygen exchange.

By experimenting with these various pranayama techniques, you can discover which ones resonate most with you and best support your wellness journey. Regular practice can lead to significant improvements in overall well-being.

We encourage you to try these pranayama techniques and see how they benefit you. Beginners will benefit from having an experienced teacher guide them. Share your experiences and insights in the comments below.