Table of Contents


What Is Pranayama – Types, Benefits & Rules To Perform

Pranayama is generally considered to be the process of breath control. But there is a lot more to it except just controlling breath. Pranayama is made up of two words: Prana and Ayam. Prana translates to energy or life force, which exists in all things, be it living or non-living. Whereas, Ayam means to control, so the word Pranayama means ‘energy control’.  Pranayama involves breathing exercises in which the energy reaches all the nerves of the body. Having control over your breath helps in numerous ways. Here are the top benefits of Pranayama:

Benefits of Pranayama

  • Relieves stress, asthma, and speech disorders like stammering.
  • Aids in depression treatment, promoting mental stability and self-confidence.
  • Facilitates nerve unblocking and fosters synergy between mind, body, and soul.
  • Enhances cognitive health, improving overall mental acuity.

Types Of Pranayama And Their Methods 

Kapalbhati Pranayama


Spread a yoga mat on a flat surface and sit comfortably with your spine straight. After sitting, leave your stomach loose. Now exhale rapidly through the nose repeatedly, but do not pay attention to pulling the stomach inward because the stomach will automatically collapse inward. You pay full attention only to breathing out again and again. People who are suffering from eye disease, pus coming from the ear, or blood pressure problems, then they should do this pranayama only after consulting a yoga instructor.

Benefits of Kapalbhati Pranayama

The biggest advantage of this pranayama is that it starts awakening the most powerful Manipurak Chakra located in the navel and nectar of every human being. As the Manipurak Chakra becomes more effective, the process of eternal youth of the human being increases. 

  • With this pranayama, freshness, happiness, and peace will always be seen on the face. It is very beneficial for people suffering from constipation and diabetes. Beneficial in brain-related diseases.
  • Controls weight (Kapabhaiti Weight reduction), people who are troubled by excess weight can benefit from this pranayama in a very short time. This keeps the weight balanced. It provides definite benefits even in very deadly diseases like cancer and AIDS.
  • Doing it for half an hour in the morning and evening with abstinence has the definite ability to destroy all the diseases of the body.

Nadi Shodhan/Anulom Vilom Pranayama


Very few people know that Nadi Shodhan is not a pranayama, but a complete process that starts with Anulom Vilom Pranayama. In the Nadi Shodhan process, one has to feel in a very scientific manner that the air entering the body is purifying the various nadis of the body, hence this process is not possible without the direct guidance of the Guru.

Therefore, here we are describing only Anulom Vilom Pranayama.

To do Anulom-Vilom, first, sit in Sukhasana or Padmasana and close your eyes. Then close the right nostril with the thumb of your right hand and inhale from the left nostril. Now close the left hole with the two fingers next to the thumb. Remove the thumb from the right hole and exhale. Now repeat the same process with the left hole. Do this same action at least 10 times, alternating sides. Make a habit of doing this for 7-10 minutes every day.

Benefits of Anulom Vilom pranayama

  • It plays a very important role in purifying the 72 thousand nerves located in the human body in every way, due to which innumerable diseases of the body start getting destroyed gradually.
  • Divine light (divine light or God light) emerges in the heart region, which its practitioner (yoga practitioner feels or observes) starts feeling clearly after a few years.

Suryabhedi Pranayama

Sit in any comfortable posture. Close the left nostril and inhale through the right nostril. When the breath is full, then do Kumbhaka. This Kumbhaka should be done for such a long time that there is no pressure on any body part. Then exhale slowly through the left nose. Do this exercise at least 10 times.

Benefits of Suryabhedana Pranayama

  • The body gets nourishment from the mysterious powers of Lord Bhaskar which is very beneficial for the body.
  • The brain is purified by this pranayama. Vatadosha is destroyed. Also, the worm defects are destroyed. This Surya Bhedana Kumbhaka should be done repeatedly but should be done less in summer. This cures all stomach disorders and increases digestion.
  • Glow and tightness are created in the skin!

Chandra Bhedi Pranayama

Sit in Sukhasana in any place with a quiet and clean environment. Now inhale through the left nostril. Inhale or exhale slowly and deeply. Now close both nostrils. Now hold your breath (do Kumbhaka) and then after some time exhale through the right nostril. Do this same action at least 10 times.

(Do not do Surya Bhedan Pranayama and Chandra Bhedan Pranayama on the same day)

Benefits of Chandra Bhedana pranayama

  • The mysterious life powers of the Lord of the mind, the Moon Lord sitting on the head of Lord Shiva, are transmitted in the body.
  • The body feels cool and the mind remains happy. It is beneficial in bile disease. This pranayama calms the mind and controls anger. One does not feel mental stress even if there is excessive work. The brain starts working faster. People with high blood pressure get special benefits from this pranayama.

Bhastrika Pranayama


This activity is done by sitting in any asana like Padmasana or Sukhasana in a flat and airy place. Place both hands on both knees. Now take a deep breath through both nostrils. Then, without stopping the breath, exhale rapidly.

In this way, inhale at a fast pace several times and then do this exercise while exhaling at the same fast pace. In this activity, reduce its number first and then gradually increase its number (if a person has asthma or any respiratory disease, then he should do this activity only after consulting his doctor)

Benefits of Bhastrika Pranayama

  • This power plays a very important role in the awakening of Kundalini Maha Shakti.
  • It provides a very good workout for the whole body!

By practicing this activity, filling the lungs with clean air makes the lungs healthy and cures diseases. It keeps the stomach and digestive organs healthy. This increases digestive power and gas and brings strength and energy to the body. Many respiratory diseases remain away by this action.

Bahya Pranayama or Mahabandha or Tri bandha


Sit in Sukhasana or Padmasana. After exhaling completely, after holding the breath outside, three Bandhas have to be applied simultaneously. These three bandhas are – Jalandhar Bandha (the throat has to be contracted completely and the chin has to be kept close to the chest), Uddyana Bandha (the stomach has to be pulled completely inwards towards the back), Mula Bandha (the place of excretion of the stool has to be completely raised). To pull towards)! The detailed method and benefits of these three Bandhas are given below.

Advantages of Bahya Pranayama (Mahabandha or Tri bandha)

  • This pranayama is unmatched for awakening the great power of Kundalini! This simultaneously awakens the Muladhar Chakra, the Manipurak Chakra located in the navel, and the Vishuddha Chakra located in the throat, which leads to many mysterious achievements and also eliminates all the diseases of the body.
  • Provides instant relief from all stomach problems like constipation, acidity, gas, etc. Hernia is cured. All problems related to metal and urine disappear. The concentration of the mind increases. It is also helpful in getting rid of the inferiority complex.

Kewal Kumbhak Pranayama

To do this, you sit in the Padmasana position. Your head, your waist, and your neck should be straight.

Now inhale through both nostrils (this is called a supplement)! Now close both the nostrils of your nose and hold your breath inside (this is called Abhyantar Kumbhaka). After this, release both the nostrils of your nose and exhale slowly (this is called Rechak).

As long as the breath remains inside the body, meditate imagining the God you love and believe in.

Benefits of Kewal Kumbhak Pranayama

  • This pranayama is considered the best pranayama! Some Yogacharyas also call this Pranayama as Plavini Pranayama. As long as the yogi remains in the state of Kumbhaka, no disease, death, etc. can affect him.
  • By doing this pranayama, spiritual progress becomes very fast. The person gets miraculous achievements! All diseases of the body are destroyed!
  • The person doing this pranayama should gradually increase the time of his Kumbhak because meditating keeping your favorite God in mind even for a moment during Kumbhak gives millions of times the results.

Sitkari Pranayama


Very few people know that the method of action of both Sitkari Pranayama and Sheetali Pranayama is the same, the only difference between the two is that in Sitkari Pranayama, the breath is taken in through the bent tongue and then immediately exhaled through the nose whereas in Sheetali Pranayama, In Pranayama, after inhaling the breath through the folded tongue, one does Kumbhaka (i.e. holding the breath inside as much as possible) and then exhales the breath through the nose.

Benefits of Sitkari Pranayama

By practicing it for a long time one can overcome hunger and thirst. The body remains shiny and young forever! Stomach heat and burning sensation subside. Wrinkles, boils, pimples, acne, etc. present on the body are destroyed. It is very beneficial even in stubborn diseases like diabetes.

Sheetali Pranayama 

The method of doing both Sitkari Pranayama and Sheetali Pranayama is the same. The only difference between the two is that in Sitkari Pranayama, the breath is inhaled through the bent tongue and then immediately exhaled out through the nose, whereas in Sheetali Pranayama, the breath is exhaled through the bent tongue. After inhaling, you need to do Kumbhaka, i.e., holding the breath inside as much as possible and then exhales the breath through the nose.

Benefits of Sheetali Pranayama

  • The practice of this pranayama increases strength and beauty. The blood is purified. Hunger, thirst, fever, and tuberculosis are conquered. Shitali Pranayama removes the destruction of poison. The practitioner has the power to change his skin.
  • The ability to survive without food and water increases. This pranayama works as a panacea for insomnia, high blood pressure, heart disease, and ulcers. It is especially beneficial for people suffering from irritability, anger during conversation, stress, and hot nature.
  • Provides relief from the complaint of excessive sweating. To reduce heat and burning sensation in the stomach. It is very useful for reducing excess heat in the body and for healing wounds anywhere on the body.

Ujjayi Pranayama 


Sitting in Sukhasana or Padmasana, one has to inhale the breath while making a sound through the contracted throat.

Advantages of Ujjayi Pranayama

  • Provides relief from thyroid problems. Stuttering and stammering, these complaints also go away. Also reduces insomnia and mental stress. Helps in eradicating TB (caries). It is very beneficial for dumb people because, with its long practice, there is a possibility of regaining their voice. The mysterious Vishuddha Chakra located in the throat is awakened!

Bhramari Pranayama 

Sit in Sukhasana or Padmasana. Close the ears completely with both thumbs and place two fingers on the forehead and six fingers on both eyes. After taking a long breath, the breath has to be exhaled slowly from the throat making a sound like a whirlpool.

Benefits of Bhramari Pranayama

  • Psychic tendencies get the benefit. There is sweetness in speech and voice. It is very beneficial for heart disease. The restlessness of the mind goes away and the mind becomes concentrated.
  • It Relieves stomach disorders, controls high blood pressure, and removes thyroid problems! The Vishuddha Chakra located in the throat is awakened! Brahmananda is attained. The concentration of the mind and brain increases.
  • Doing Bhramari Pranayama helps sinus patients. By practicing this pranayama, the mind becomes calm. It is also useful for people suffering from mental stress or depression. Even, a person with high blood pressure will find significant improvement after doing this pranayama. The help of Bhramari Pranayama helps in awakening Kundalini Power. Migraine patients also benefit from doing this pranayama.
  • Doing this pranayama every day will increase the memory power along with positivity in a person. Intelligence also develops through this pranayama. Bhramari Pranayama is highly effective in reducing anxiety, fear, anger, and different types of mental disorders.  
  • Bhramari Pranayama provides relief to the nerves of the brain. And all types of blood defects disappear. By practicing Bhramari Pranayama for a long time, a person’s voice becomes melodious. Therefore, this is an excellent pranayama practice for people in the singing field.

Omkar (Udgeeth) Pranayama

Spread a blanket or carpet in a place with a calm and pure environment and sit in any posture. Now close your eyes. Take a deep breath and pronounce the word ‘Om’ loudly. Do this action at least 11 times.

Advantages of Omkar (Udgeeth) Pranayama

  • The word Om is Brahma (i.e. God), hence the vibration of awakening starts in all the chakras of the person doing this Pranayama, due to which all diseases are destroyed and many extrasensory abilities also develop.
  • By the continuous practice of this Pranayama, the mind becomes very calm and very pure. Mental disorders i.e. bad thoughts run away. The mind remains stable. I feel like working all day long. The attractiveness of the voice increases and there is a feeling of joy. Insomnia goes away and one gets good sleep. Also, people who are troubled by bad dreams get benefit from Pranayama.

Rules of Pranayama 


When to do Pranayama or what is the right time to do Pranayama?
Do Pranayama in the morning on an empty stomach. Pranayama is a way of filling the mind and body with fresh air and energy. Therefore, morning is the right time for it. Be sure to take a bath before doing pranayama. We feel fresh after the bath so it helps in fully realizing the benefits of pranayama. By doing this your body and mind are filled with life.

Where to do Pranayama or what is the right place to do Pranayama?
The place where you are doing Pranayama should be properly illuminated. Ideally, you should do it in the open where you can enjoy fresh air and natural light. If you are doing it in a room, then open the windows to avoid dizziness. The place should be noise-free so that you can concentrate on your practice.

How to sit to do Pranayama?
Spread a mat or yoga mat on the floor and sit in any meditation posture like Padmasana, Siddhasana, Vajrasana, or Sukhasana. If you can’t sit on the ground, then you can sit on a chair. 

Should you keep your eyes open or closed while doing Pranayama?
It is better to keep your eyes closed. You need to focus your vision on the tip of your nose and then close your eyes.

What should be the mindset while doing Pranayama?
The mental state should be absolutely calm. There should be no haste. Be completely relaxed. No extra thoughts should come to mind. You should have ample time to practice Pranayama. If you are in a hurry, then it’s better to skip Pranayama than to do it in a hurry and make a mockery of it. 

What’s the ideal duration of doing the Pranayama?
In the beginning, 2 minutes is good enough. With practice, you can gradually increase the duration. 

Should Pranayama be done daily?
Ideally, you should do it daily, but if you don’t feel like doing it, don’t do it. You need to have a proper mindset while doing Pranayama.

Get in Touch

Address: Jl. Raya Sanggingan No.36, Kedewatan, Kecamatan Ubud, Kabupaten Gianyar, Bali 80517, Indonesia
Contact: +6282145498596

Yoga Teacher Training in Bali | 200 Hour Yoga Teacher Training in Bali | 300 Hour Yoga Teacher Training in Bali