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As per Sage Patanjali, in his Ashtanga Yoga, the Pranayama is believed to be termed as the fourth limb. The word itself derives from two Sanskrit roots: prana, which refers to the vital life force that operates the body and fills it with energy, and ayama, which means expansion, regulation, or control. In combination, pranayama is the art and science of consciously shaping the breath to expand and purify this life energy.
Yogic philosophy does not just consider the breath as a biological function that brings in oxygen, but rather as an expression of the state and temperament of the mind. Turbulent, shallow breath equates anxiety and the chunky mind, while deep, steady breathing develops serenity and focus. Pranayama is thus not just a practice of breathing, which, as mentioned, is an activity of the physical body, but a preparatory and purificatory practice that links the physical and subtle bodies together in preparation for exploring what I call “the other limbs” of pratyahara (sensory withdrawal) on down to samadhi.
There are countless pranayama techniques. Some are more therapeutic, benefitting physical health by aiding digestion, circulation, and immunity. Some, however, go beyond these physical actions to cleanse the nadis (energy channels), balance prana (vital force), and soothe vrittis in the mind. When used systematically, they change not just health but consciousness.
The Preparatory Foundation
Pranayama is never practiced as a separate exercise. The Yoga Sutras say it comes after the first three limbs that are yama (ethical standards), niyama (self-discipline), and asana (seat). These are to build the necessary ethical, personal, and physical grounding for deeper work. Pranayama might be shallow or could even have an improper effect without them.
The follower is encouraged to live sattvic (pure life):
- Nutrition: foods that are plain, just nourishing, and vegetarian.
- Mental: training the mind in self-discipline, honesty, and detachment from diversions.
Once again, when we can learn to get the fundamentals of these in place before working on the breath itself, it eases some things for ease of practice. Real pranayama must be one in which puraka (inhalation) and rechaka (exhalation) with kumbhaka (retention of air), along with the performance of three bandhas (locks):
- Mula Bandha (literally root lock) contracts the pelvic floor and directs energy upward.
- Uddiyana Bandha awakens energy from the lower belly.
- Jalandhara Bandha, keeping prana inward and holding the nervous system steady.
Individually and together, they form a dynamic circuit that refines and maintains the life force so that it is not scattered, but can express the subtler aspects of our awareness.
The Eight Classical Kumbhakas
The Haṭha Yoga Pradīpikā (2:44) lists the following eight kumbhakas, with their specific uses, as “the narrow retention”: Ashta Kumbhakas (“The Eight Retentions”). Journey through traditional pranayamas from common to lesser-known kumbhakas on the path of self-realization.
Suryabhedanam Ujjayi Sithkari Shithali tatha
Bhastrika Bhramari Murccha Plavini iti ashta kumbhakaha
Now let’s look in detail at each of these practices — how, why, and with what cautions.
1. Surya Bhedana (Sun-Piercing Breath)
Procedure: Surya Bhedana focuses on the right nostril that corresponds to the pingala nadi (solar channel). The ring finger is used to close the left nostril, inhale through the right one, hold the breath using bandhas, and exhale through the left. In other versions, inhalation and exhalation are limited to the right nostril.
Benefits:
- Tones up the nervous system and invigorates the body.
- Aids in digestion & helps support a slow metabolism.
- Raises the body temperature, which makes it useful for immunity and energy level challenges.
- Harmonizes vata dosha and energizes the lazy.
Cautions: Do not use people with high blood pressure, heart disease, or anxiety disorders. It might also not be appropriate on hot days or after surgery.
2. Ujjayi (Victorious Breath)
Practice: The technique is to slightly contract the glottis during both inhalation and exhalation, primarily through the nose while producing a mild oceanic or whispering sound. The sound should be inaudible, heard only by the practitioner, and have emphasis on awareness at the throat.
Benefits:
- Combines warming, soothing impact with intensity.
- Calms the nervous system for insomnia and mental restlessness.
- Promotes concentration and mental awareness – a suitable addition to transcendence while on the mat.
- Improves oxygenation and circulation.
Precautions: Generally safe for all, with very few contraindications when done in moderation.
3. Shitkari Pranayama(Hissing Breath)
Method: The teeth are closed with no bite force, lips opened like in a smile; the patient inhales through an opening between 3 and 4 mm of the passed through teeth, while making not very intense hissing sounds. The breath is retained for a while and then exhaled slowly through the nostrils.
Benefits:
- Cooling to body and mind.
- Lessens extreme hunger, thirst, and mental uneasiness.
- Useful in the summertime or a hot climate.
Cautions: Avoid in winter, for chronic constipation, low blood pressure, and dental sensitivity.
4. Sitali(Cooling Breath)
Method: The tongue is protruded and retracted in a tube (if anatomic) fashion. Inhale slowly while the tongue is curled, close your mouth, and hold the breath for a couple of seconds, then exhale through your nose.
Benefits:
- Cooling to the body and pacifying excess pitta (heat).
- Clears the mind, bringing peace.
- Relieves excessive thirst and helps with emotional balance.
Precautions: Same as Sheetkari – don’t do it in the winter or if you have low blood pressure.
5. Bhastrika (Bellows Breath)
Method: Bhastrika literally means bellows in Sanskrit, and denotes the process of pumping air vigorously throughout inhalation and exhalation. ‘Ten of the Best’ begins slowly and builds up, keeping rhythm and pace. Bandhas are performed to hold the breath after a few rounds.
Benefits:
- It opens breathing passages and increases lung capacity.
- Promotes circulation, tones digestive organs, and revitalizes the entire body.
- Sharpen the focus and awaken the kundalini energy.
Contraindications: Aminophylline should be avoided in hypertension, ulcers, hernia, vertigo, and heart problems. Not advised during menstruation. Newcomers should take it slow to avoid becoming lightheaded.
6. Bhramari (Humming Bee Breath)
Method: The practitioner sits in an erect posture and closes the lips with the teeth in light contact. The fingers may gently cover the ears. Inhaling through the nose, the exhalation is followed by a buzzing sound at a low pitch, as of a bee’s buzz.
Benefits:
- Aids in deep relaxation and reduces anxiety, anger, and agitation.
- Promotes deep sleep when performed before heading to bed.
- Improves concentration and memory.
- It increases volume in the voice and vibrates the brain while calming the nerves.
Cautions: Quite safe when practiced gently; avoid tensing the throat.
7. Murcha (Swooning Breath)
How to do Uttan Murchha Yoga Asana. To perform this asana well, a time period of up to 10 minutes may be required. The practitioner slowly goes into states of lightness or faintness, far from holding their breath, and becomes aware of bandhas with the chin lock (jalandhara bandha).
Benefits:
- Results in increased awareness and bliss.
- It may lower blood pressure and decrease stress.
- Helps in concentration and detachment from the senses.
Cautions: This is for intermediate to advanced practitioners. Doing it wrong can be bad and possibly unsafe. It ought to be studied only under the direct guidance of a qualified instructor.
8. Plavini (Floating Breath)
Method: Air is “swallowed” into the stomach or inhaled into the lungs in Plavini, and it becomes floating. It allows a body to be suspended with little effort in water. Some of the branches are through both nostrils or sipping breath into the mouth for kaki mudra (beak lips).
Benefits:
- Produces lightness, buoyancy in the body and mind.
- Promotes steadiness and inward focus.
- Aids in deeper levels of meditation and pratyahara.
Cautions: Referred to as the most dangerous of all pranayamas; do not try without direct initiation from a teacher.
Integrating the Ashta Kumbhakas
The eight pauses are the traditional basis for pranayama as passed down in Hatha Yoga. They run a gamut of effects: heating and invigorating (Surya Bhedana, Bhastrika), cooling and pacifying (Sheetali, Sheetkari), balancing and calming (Ujjayi, Bhramari), and pointing the way toward subtle transformative states (Murchha, Plavini).
Practicing them regularly can:
- Improve respiratory and cardiovascular health.
- Strengthen immunity and digestion.
- Center the nervous system and lower stress.
- Introduce the body-mind for meditation and inner assimilation.
But pranayama is not just a physical action. It works best under taught, mindful control. Beginners should take it slow and concentrate initially simply on the relaxed awareness of the breath (or any other techniques you would like to begin), before slowly beginning to learn new methods under guidance.
The journey of pranayama is, in the end, the journey of controlling one’s own energy. The eight kumbhakas are used for purifying the body (much like a physical cleanse helps), calming the mind, and accessing deeper levels of consciousness. Integrated with right living, discipline, and devotion, pranayama is a potent tool for moving beyond the outer forms of yoga to the inner experience of stillness and self-realization.
