One breath. One small shift. One intentional movement - and suddenly there’s this quiet synergy that starts a whole cascade of change.
For me, breath in yoga is not just something I do - it’s something I practice deeply. It’s called Pranayama - the art and science of controlling your breath to balance your body, steady your mind, and expand your awareness of yourself and the world around you.
Whether you’re just starting your yoga journey or looking to deepen your connection to your breath, Pranayama has been my quiet, powerful doorway to transformation - and it always begins with just one inhale.
What Is Pranayama?
The word Pranayama comes from Sanskrit:
Prana = life force or vital energy
Ayama
= to expand, regulate, or control
So, Pranayama means “to extend or regulate the life force through the breath.” For me, it’s more than just breathing - it’s a conscious, intentional act of tuning in and guiding energy through my body using breath as my tool. My breath is the bridge between my body and mind. When my breath is shallow and erratic, my thoughts tend to become just as scattered. But when I slow and steady my breath, I create space for peace, presence, and inner clarity.
Why I Practice Pranayama
Even just a few minutes of breathwork helps me:
- Calm my nervous system
- Reduce anxiety and mental chatter
- Improve focus and mental clarity
- Boost lung capacity and respiratory health
- Feel more grounded and present
Pranayama is accessible to everyone - no special equipment or flexibility needed - just you, your breath, and a little awareness.
3 Beginner-Friendly Pranayama Techniques I Love
Here are a few gentle practices I often turn to. You can try them seated on a cushion, on a yoga mat, or even in a chair with your feet flat on the floor.
1. Dirga (Three-Part Breath)
This is one of the most foundational breath techniques in yoga.
How I do it:
- I inhale deeply into my belly
- Continue the inhale into my ribs
- Finish the inhale in my chest
- Then exhale in reverse: chest → ribs → belly
Why I love it: It encourages full-body awareness and deep relaxation. It’s great for calming anxiety or preparing for sleep.
2. Nadi Shodhana (Alternate Nostril Breathing)
A balancing breath technique that clears mental fog and calms stress.
How I do it:
- I use my thumb and ring finger to gently close off one nostril at a time
- Inhale through the left, exhale through the right
- Inhale through the right, exhale through the left
- Repeat for 5-10 rounds, or as long as it feels comfortable
Why I love it: It balances the left and right brain, promotes focus, and resets emotional balance.
3. Ujjayi (Ocean Breath)
Often used during physical yoga flows, this breath is audible and grounding.
How I do it:
- I inhale through the nose
- Exhale through the nose while slightly constricting the back of my throat (like fogging a mirror with my mouth closed)
- It should sound like a soft ocean wave
Why I love it:
It builds internal heat, improves concentration, and deepens awareness during movement or stillness.
Begin With the Breath
You don’t need an hour. You don’t need to be “good” at it. All you need is a few conscious breaths to shift your entire state of being.
If your mind ever feels scattered, your body feels tense, or your're not sure where to begin, remember to start with your breath.
It’s always there. It’s always yours.
Breathe Here With Me a Little Longer
If you feel called to deepen your practice, I offer beginner-friendly yoga and breathwork classes that gently introduce you to Pranayama and other mindful techniques to support your overall well-being. You can also discover more about
The Powerful Benefits of Breathwork in my previous blog post.
Come as you are, and discover how just a few intentional breaths each day can bring meaningful change from within.
