{"id":43203,"date":"2026-10-27T15:35:16","date_gmt":"2026-10-27T15:35:16","guid":{"rendered":"https:\/\/beyoga.pt\/?p=43203"},"modified":"2026-10-27T18:27:32","modified_gmt":"2026-10-27T18:27:32","slug":"pranayama-breathing-techniques","status":"publish","type":"post","link":"https:\/\/beyoga.pt\/en\/pranayama-breathing-techniques\/","title":{"rendered":"Pranayama Breathing Techniques: Types, Effects and Safety"},"content":{"rendered":"\n<style>.entry-title,.post-title,h1.title,.page-title,article header h1,.entry-header h1,.entry-header .entry-title,header.entry-header .entry-title{display:none !important}:root{--by-green:#2d3a2e;--by-terra:#B4564C;--by-sage:#caddc0;--by-cream:#faf8f5;--by-taupe:#8f7d71;--by-dark:#2c2422;--by-body-txt:#66615c;--by-faq-lbl:#7a8c7e;--by-terra-light:rgba(180,86,76,0.08);--by-sage-light:rgba(202,221,192,0.25);} .by-article{font-family:'Poppins',sans-serif;color:var(--by-body-txt);max-width:860px;margin:0 auto;line-height:1.8;} 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!important;display:inline-block;} .by-photo-hero{border-radius:0;padding:0;min-height:500px;display:flex;flex-direction:column;justify-content:flex-end;background-size:cover;background-position:center;background-repeat:no-repeat;} .by-photo-hero .by-photo-inner{padding:56px 52px;box-sizing:border-box;text-align:left;width:100%;} .by-photo-hero .by-hero-label{color:rgba(255,255,255,0.72);} .by-photo-hero h1{font-size:52px;color:#fff;margin:0 0 18px 0;text-align:left !important;} .by-photo-hero .by-hero-intro{font-size:16px;color:rgba(255,255,255,0.68);max-width:560px;margin:0 0 18px 0;} .by-hero-meta{font-size:12px;color:rgba(255,255,255,0.48);letter-spacing:0.06em;font-family:'Poppins',sans-serif;display:block;} h1 em,h2 em,h3 em{padding-right:0.1em;} .by-cert-strip{display:flex;flex-wrap:wrap;align-items:flex-start;justify-content:center;gap:30px 38px;background:var(--by-green);border-radius:12px;padding:36px 28px;margin:8px 0 40px 0;} .by-cert-item{display:flex;flex-direction:column;align-items:center;gap:11px;} .by-cert-svg{height:50px;width:auto;display:block;} .by-cert-cap{font-size:9px;font-weight:700;letter-spacing:0.18em;text-transform:uppercase;color:var(--by-sage);} @media(max-width:600px){.by-cert-strip{gap:24px 28px;padding:28px 20px;}.by-cert-svg{height:42px;}.by-hero{padding:40px 24px;}.by-hero h1{font-size:38px;}.by-stats-bar{grid-template-columns:1fr;}.by-benefits-grid{grid-template-columns:1fr;}.by-cta{padding:36px 24px;}.by-cta .by-cta-btns{flex-direction:column;align-items:center;}.by-cta .by-cta-btns a{width:100%;text-align:center;}.by-photo-hero{min-height:340px;}.by-photo-hero .by-photo-inner{padding:32px 20px;}.by-photo-hero h1{font-size:34px !important;}.by-photo-hero .by-hero-intro{font-size:14px;}.by-body h2{font-size:26px;}.by-body h3{font-size:21px;}.by-stat-num{font-size:36px;}.by-benefits-grid{gap:10px;}}<\/style>\n<article class=\"by-article\">\n<div class=\"by-hero\"><span class=\"by-hero-label\">Pranayama and Breathwork<\/span><h1>Pranayama Breathing Techniques: Types, Effects and Safety<\/h1><span class=\"by-hero-intro\">Pr\u0101\u1e47\u0101y\u0101ma is more than deep breathing. This guide explains what the yoga texts say about it, what breathing research has and has not shown, the ten techniques taught in our course and the safety principles every teacher should know. It draws on the teaching of <a href=\"https:\/\/beyoga.pt\/en\/about\/\" style=\"color:var(--by-terra);\">Carla Gon\u00e7alves<\/a> and on her course manual.<\/span><span class=\"by-hero-meta\">By Carla Gon\u00e7alves \u00b7 6 min read<\/span><\/div>\n<div class=\"by-stats-bar\"><div class=\"by-stat-item\"><span class=\"by-stat-num\">10<\/span><span class=\"by-stat-lbl\">pr\u0101\u1e47\u0101y\u0101ma techniques, five essential and five advanced<\/span><\/div><div class=\"by-stat-item\"><span class=\"by-stat-num\">8<\/span><span class=\"by-stat-lbl\">guided practices for trying the techniques<\/span><\/div><div class=\"by-stat-item\"><span class=\"by-stat-num\">10 h<\/span><span class=\"by-stat-lbl\">of Yoga Alliance continuing education<\/span><\/div><\/div>\n<div class=\"by-info-box\"><p><strong>Quick answer:<\/strong> Pr\u0101\u1e47\u0101y\u0101ma is the practice of expanding and regulating vital energy through conscious breathing. Techniques range from calming ones such as N\u0101\u1e0d\u012b \u015aodhana, Bhr\u0101mar\u012b and Candra Bhedana to energising ones such as Kap\u0101labh\u0101ti and Bhastrik\u0101. Most research concerns slow breathing, with small to moderate reductions in stress. Practise without forcing, stop with dizziness and seek medical advice with health conditions.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Definition<\/span><h2>What is pr\u0101n\u0101y\u0101ma? The texts and the practice<\/h2><p>The word <em>pr\u0101\u1e47\u0101y\u0101ma<\/em> joins two Sanskrit ideas: <em>pr\u0101\u1e47a<\/em>, vital energy or life force, and <em>\u0101y\u0101ma<\/em>, expansion, control or regulation. It is the practice of expanding and regulating our vital energy through conscious breathing. It rests on a simple fact of physiology: the brainstem controls breathing automatically, yet the cerebral cortex can also regulate it voluntarily (Russo et al., 2017).<\/p><p>In Pata\u00f1jali&#8217;s Yoga S\u016btras, pr\u0101\u1e47\u0101y\u0101ma is the fourth of the eight limbs. It comes after posture and prepares the withdrawal of the senses and meditation. Pata\u00f1jali defines it as the interruption of the movement of inhalation and exhalation, after which the mind becomes fit for concentration (Bryant, 2009).<\/p><p>The named techniques come later. Sv\u0101tm\u0101r\u0101ma&#8217;s Ha\u1e6dhayogaprad\u012bpik\u0101 (15th century) describes alternate nostril breathing as a purification of the n\u0101\u1e0d\u012bs, while sama v\u1e5btti and viloma are developments of modern yoga, systematised above all by B. K. S. Iyengar (Mallinson &#038; Singleton, 2017; Iyengar, 1981). In practice, the techniques do not all do the same thing. Some calm, others energise, and others train breath control and focus.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Pr\u0101\u1e47\u0101y\u0101ma is a family of techniques with different effects. Some come from medieval ha\u1e6dha texts and some from modern yoga, and a good teacher knows the difference.<\/p><\/div><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Evidence<\/span><h2>What research shows about pranayama benefits<\/h2><p>Carla&#8217;s course manual is careful here, and so are we. Many breathing studies are still small or short, and most concern slow breathing. It pays to separate what has been measured from what is preliminary and from what belongs to tradition.<\/p><p>Slow techniques increase heart rate variability, an indicator of parasympathetic activity, and bring small to moderate reductions in stress and anxiety (Zaccaro et al., 2018; Fincham et al., 2023). Fast techniques do the opposite during practice: they activate. Slow breathing is also associated with modest reductions in blood pressure, which can complement medical treatment but never replace it (Chaddha et al., 2019; Garg et al., 2024).<\/p><p>One common belief needs correcting. In healthy people, blood already leaves the lungs almost saturated with oxygen. What slow, full breathing improves is the efficiency of ventilation and the balance of CO2 (Russo et al., 2017).<\/p><p class=\"by-item\"><strong>Measured.<\/strong> Calming effects of slow breathing, small improvements in attention with breath awareness (Sumantry &#038; Stewart, 2021) and possible gains in quality of life for adults with asthma (Santino et al., 2020).<\/p><p class=\"by-item\"><strong>Preliminary.<\/strong> Small studies on single-nostril breathing (Raghuraj &#038; Telles, 2008). Humming raises exhaled nasal nitric oxide about fifteen-fold (Weitzberg &#038; Lundberg, 2002), but what this means for health has not been shown.<\/p><p class=\"by-item\"><strong>Tradition.<\/strong> The flow of pr\u0101\u1e47a and the balancing of the n\u0101\u1e0d\u012bs and cakras give the practice its meaning in yoga. They are not measured outcomes.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Pr\u0101\u1e47\u0101y\u0101ma can complement medical treatment but never replaces it. The honest claim is that slow, attentive breathing can support calm and focus, while fast techniques activate.<\/p><\/div><\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/06\/pranayamans-1.jpg\" alt=\"Students practising alternate nostril breathing in a BeYoga class\"><span class=\"by-img-caption\">Alternate nostril breathing in class.<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">Types<\/span><h2>The main types of pranayama: ten techniques<\/h2><p>The course teaches ten techniques. The five essential ones suit beginners and daily practice. The five advanced ones are more intense and call for experience and, ideally, supervision. Here each is named with its purpose only; the method belongs to the <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/pranayama-course\/\" style=\"color:var(--by-terra);\">Pranayama and Breathwork Teacher Training<\/a>.<\/p><p class=\"by-item\"><strong>N\u0101\u1e0d\u012b \u015aodhana, alternate nostril breathing.<\/strong> Balances body and mind and calms the nervous system.<\/p><p class=\"by-item\"><strong>Sama V\u1e5btti, square breathing.<\/strong> Equal phases of the breath that support focus and emotional balance.<\/p><p class=\"by-item\"><strong>Candra Bhedana, lunar breathing.<\/strong> Calming and, in the tradition, cooling; suited to the end of the day.<\/p><p class=\"by-item\"><strong>Bhr\u0101mar\u012b, humming bee breath.<\/strong> A soft humming sound that encourages relaxation and inner silence.<\/p><p class=\"by-item\"><strong>\u0100n\u0101p\u0101nasati, mindfulness of breathing.<\/strong> Observing the natural breath without changing it; a foundation of meditation.<\/p><p class=\"by-item\"><strong>Kap\u0101labh\u0101ti, skull shining breath.<\/strong> Energising; in the ha\u1e6dha texts it is a purification rather than a pr\u0101\u1e47\u0101y\u0101ma.<\/p><p class=\"by-item\"><strong>Bhastrik\u0101, bellows breath.<\/strong> Vigorous and warming, used to raise energy.<\/p><p class=\"by-item\"><strong>S\u016brya Bhedana, solar breathing.<\/strong> Activating and warming, the counterpart of the lunar breath.<\/p><p class=\"by-item\"><strong>Viloma, interrupted breathing.<\/strong> Re-educates breathing patterns and trains breath control.<\/p><p class=\"by-item\"><strong>Kevala Kumbhaka, pure retention.<\/strong> The culmination of practice after years; never forced and not for beginners.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Choosing a technique is only half the skill. The order matters too, because gentle practices prepare body and mind for the more demanding ones.<\/p><\/div><\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byp-manual-01.jpg\" alt=\"Practitioner kneeling on the grass with the tongue out in lion&#x27;s breath\" style=\"aspect-ratio:3\/2;object-fit:cover;object-position:center 12%;\"><span class=\"by-img-caption\">Simh\u0101sana, the lion&#8217;s breath, outdoors.<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">Safety<\/span><h2>Pranayama safety: general principles<\/h2><p>Pr\u0101\u1e47\u0101y\u0101ma is generally safe when practised without forcing and with gradual progression. The breath is controlled, never forced.<\/p><p>Anyone with high blood pressure, heart or respiratory problems, epilepsy or glaucoma, and anyone who is pregnant or has a psychiatric disorder, should speak to their doctor before starting. Breath retentions alter pressure in the chest, blood pressure and pressure in the eyes (Nivethitha et al., 2021). Kap\u0101labh\u0101ti and Bhastrik\u0101 are forms of voluntary hyperventilation, with rare reports of lung injury, and need medical clearance for people with these conditions (Cramer et al., 2013).<\/p><p class=\"by-item\"><strong>Know the warning signs.<\/strong> Dizziness, tingling in the hands or around the mouth, blurred vision, palpitations or feeling faint mean you are breathing more than the body needs. Stop and return to natural breathing (Macefield &#038; Burke, 1991).<\/p><p class=\"by-item\"><strong>Never in water or while driving.<\/strong> Retentions and rapid breathing can cause loss of consciousness without warning (Boyd et al., 2015).<\/p><p class=\"by-item\"><strong>Care with anxiety and trauma.<\/strong> Fast techniques and retentions can reactivate symptoms, so they are always optional (Meuret &#038; Ritz, 2010; Justice et al., 2018).<\/p><p class=\"by-item\"><strong>The teacher&#8217;s role.<\/strong> A yoga teacher does not diagnose. They ask about health, offer natural breathing as an alternative and refer on when in doubt (Yoga Alliance, 2020).<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">The course<\/span><h2>What you learn in the Pranayama and Breathwork Teacher Training<\/h2><p>Reading about pr\u0101\u1e47\u0101y\u0101ma is not the same as being able to guide it. The <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/pranayama-course\/\" style=\"color:var(--by-terra);\">course<\/a> turns the overview above into a method you can practise and teach.<\/p><p>For regular practice alongside the training, the BeYoga Online Studio offers more than 120 <a href=\"https:\/\/beyoga.pt\/en\/online-yoga-studio\/\" style=\"color:var(--by-terra);\">online yoga classes<\/a> with Carla in English, and you can start with a <a href=\"https:\/\/beyoga.pt\/en\/pratica\/pratica-introdutoria-gratuita\/\" style=\"color:var(--by-terra);\">free introductory class<\/a>.<\/p><p class=\"by-item\"><strong>Each technique, step by step.<\/strong> A sheet for each of the ten techniques with the step-by-step, its own precautions and its benefits, following the guided practices led by Carla.<\/p><p class=\"by-item\"><strong>Preparation and anatomy.<\/strong> Observing before changing the breath, how to sit, the hand mudr\u0101s, and the anatomy of the diaphragm, lungs and nervous system, including how to correct inefficient breathing patterns.<\/p><p class=\"by-item\"><strong>Contraindications and adaptations.<\/strong> What changes in the way you lead for different health conditions, and when to offer natural breathing or refer someone on.<\/p><p class=\"by-item\"><strong>Structuring and guiding a class.<\/strong> A six-phase class structure, sequencing from simple to demanding, guiding attention to each student&#8217;s experience, and adapting pr\u0101\u1e47\u0101y\u0101ma for yoga, meditation, sport and daily life.<\/p><p class=\"by-item\"><strong>Format and certification.<\/strong> Online and self-paced, 10 hours in English, with Carla&#8217;s own voice translated with AI and reviewed by the BeYoga team. A video in each unit, eight guided practices, an interactive manual and a PDF workbook. A final exam with 80% or more, the certificate issued in the course right after it, and 10 hours of Yoga Alliance continuing education from a YACEP. 175 euros, with 4 months of access.<\/p><\/div>\n<hr class=\"by-divider\">\n<div class=\"by-faq-section\"><span class=\"by-section-label\">Frequently asked questions<\/span><h2>Pranayama Breathing Techniques: frequently asked questions<\/h2><div class=\"by-faq-list\"><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What are the main types of pranayama?<\/span><\/summary><div class=\"by-faq-a\"><p>Pr\u0101\u1e47\u0101y\u0101ma techniques can be grouped by effect. Some calm, such as N\u0101\u1e0d\u012b \u015aodhana, Candra Bhedana and Bhr\u0101mar\u012b. Others energise, such as Kap\u0101labh\u0101ti, Bhastrik\u0101 and S\u016brya Bhedana. Sama V\u1e5btti and Viloma train breath control, \u0100n\u0101p\u0101nasati observes the natural breath, and Kevala Kumbhaka is described as the culmination of the practice. Our course groups these ten into five essential and five advanced techniques.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What are the proven benefits of pranayama?<\/span><\/summary><div class=\"by-faq-a\"><p>Most evidence concerns slow breathing, which increases heart rate variability and brings small to moderate reductions in stress and anxiety (Zaccaro et al., 2018; Fincham et al., 2023). It is also associated with modest reductions in blood pressure, as a complement to medical care and never a replacement (Chaddha et al., 2019). Many studies are still small, and the energetic effects belong to tradition rather than measurement.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Does pranayama increase oxygen in the blood?<\/span><\/summary><div class=\"by-faq-a\"><p>Not in healthy people. Blood already leaves the lungs almost saturated with oxygen. What slow, full breathing improves is the efficiency of ventilation and the balance of carbon dioxide (Russo et al., 2017). Fast techniques such as Kap\u0101labh\u0101ti lower blood CO2 during practice without increasing oxygenation (Telles et al., 2015), which helps explain why overdoing them can bring dizziness or tingling.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Is pranayama safe for everyone?<\/span><\/summary><div class=\"by-faq-a\"><p>It is generally safe when practised without forcing and with gradual progression. People with high blood pressure, heart or respiratory problems, epilepsy, glaucoma or a psychiatric disorder, and anyone who is pregnant, should speak to their doctor first. Vigorous techniques and retentions need medical clearance in these cases. At any sign of dizziness, tingling or discomfort, stop and return to natural breathing.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Which pranayama is best for beginners?<\/span><\/summary><div class=\"by-faq-a\"><p>The essential techniques suit beginners: N\u0101\u1e0d\u012b \u015aodhana, Sama V\u1e5btti, Candra Bhedana, Bhr\u0101mar\u012b and \u0100n\u0101p\u0101nasati. They are gentle and accessible. The advanced ones, especially Kap\u0101labh\u0101ti, Bhastrik\u0101 and Kevala Kumbhaka, call for experience and ideally supervision. Learning them in a sensible order with a qualified teacher, as in our <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/pranayama-course\/\" style=\"color:var(--by-terra);\">Pranayama and Breathwork Teacher Training<\/a>, is the safest route.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>How does pranayama relate to meditation?<\/span><\/summary><div class=\"by-faq-a\"><p>In Pata\u00f1jali&#8217;s Yoga S\u016btras, pr\u0101\u1e47\u0101y\u0101ma prepares the withdrawal of the senses and meditation. In practice, calming techniques can settle the mind before sitting, and \u0100n\u0101p\u0101nasati, attention to the natural breath, is itself a classical Buddhist meditation practice. If you would like to teach meditation as well, our <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/meditation-course\/\" style=\"color:var(--by-terra);\">Meditation Teacher Training<\/a> covers it in depth.<\/p><\/div><\/details><\/div><\/div>\n<div class=\"by-cta\"><span class=\"by-cta-label\">Learn to teach it<\/span><h2>Pranayama and Breathwork Teacher Training<\/h2><p>Online, 10 hours of Yoga Alliance continuing education, ten techniques and eight guided practices.<\/p><div class=\"by-cta-btns\"><a class=\"by-btn-primary\" href=\"https:\/\/beyoga.pt\/en\/oscursos\/pranayama-course\/\">See the course<\/a><a class=\"by-btn-outline\" href=\"https:\/\/beyoga.pt\/en\/yoga-courses\/\">View all courses<\/a><\/div><\/div>\n<div class=\"by-faq-section\"><div class=\"by-faq-list\"><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Sources cited in this article<\/span><\/summary><div class=\"by-faq-a\"><p style=\"font-size:14px;line-height:1.6;\">Bryant, E. F. (2009). The Yoga S\u016btras of Pata\u00f1jali: A new edition, translation, and commentary. North Point Press.<\/p><p style=\"font-size:14px;line-height:1.6;\">Iyengar, B. K. S. (1981). Light on pr\u0101\u1e47\u0101y\u0101ma: Pr\u0101\u1e47\u0101y\u0101ma d\u012bpik\u0101. George Allen &amp; Unwin.<\/p><p style=\"font-size:14px;line-height:1.6;\">Mallinson, J., &amp; Singleton, M. (Trans. &amp; Eds.). (2017). Roots of yoga. Penguin Classics.<\/p><p style=\"font-size:14px;line-height:1.6;\">Chaddha, A., Modaff, D., Hooper-Lane, C., &amp; Feldstein, D. A. (2019). Device and non-device-guided slow breathing to reduce blood pressure: A systematic review and meta-analysis. Complementary Therapies in Medicine, 45, 179-184. <a href=\"https:\/\/doi.org\/10.1016\/j.ctim.2019.03.005\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.ctim.2019.03.005<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Fincham, G. W., Strauss, C., Montero-Marin, J., &amp; Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13, Article 432. <a href=\"https:\/\/doi.org\/10.1038\/s41598-022-27247-y\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1038\/s41598-022-27247-y<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Garg, P., Mendiratta, A., Banga, A., Bucharles, A., Piccoli, M. V. F., Kamaraj, B., Qasba, R. K., Bansal, V., Thimmapuram, J., Pargament, R., &amp; Kashyap, R. (2024). Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. International Journal of Cardiology Cardiovascular Risk and Prevention, 20, Article 200232. <a href=\"https:\/\/doi.org\/10.1016\/j.ijcrp.2023.200232\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.ijcrp.2023.200232<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Raghuraj, P., &amp; Telles, S. (2008). Immediate effect of specific nostril manipulating yoga breathing practices on autonomic and respiratory variables. Applied Psychophysiology and Biofeedback, 33(2), 65-75. <a href=\"https:\/\/doi.org\/10.1007\/s10484-008-9055-0\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1007\/s10484-008-9055-0<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Russo, M. A., Santarelli, D. M., &amp; O&#8217;Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309. <a href=\"https:\/\/doi.org\/10.1183\/20734735.009817\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1183\/20734735.009817<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Santino, T. A., Chaves, G. S. S., Freitas, D. A., Fregonezi, G. A. F., &amp; Mendon\u00e7a, K. M. P. P. (2020). Breathing exercises for adults with asthma. Cochrane Database of Systematic Reviews, 2020(3), Article CD001277. <a href=\"https:\/\/doi.org\/10.1002\/14651858.CD001277.pub4\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1002\/14651858.CD001277.pub4<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Sumantry, D., &amp; Stewart, K. E. (2021). Meditation, mindfulness, and attention: A meta-analysis. Mindfulness, 12, 1332-1349. <a href=\"https:\/\/doi.org\/10.1007\/s12671-021-01593-w\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1007\/s12671-021-01593-w<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Telles, S., Singh, N., &amp; Balkrishna, A. (2015). Metabolic and ventilatory changes during and after high-frequency yoga breathing. Medical Science Monitor Basic Research, 21, 161-171. <a href=\"https:\/\/doi.org\/10.12659\/MSMBR.894945\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.12659\/MSMBR.894945<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Weitzberg, E., &amp; Lundberg, J. O. N. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144-145. <a href=\"https:\/\/doi.org\/10.1164\/rccm.200202-138BC\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1164\/rccm.200202-138BC<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., &amp; Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, Article 353. <a href=\"https:\/\/doi.org\/10.3389\/fnhum.2018.00353\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.3389\/fnhum.2018.00353<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Boyd, C., Levy, A., McProud, T., Huang, L., Raneses, E., &amp; Olson, C. (2015). Fatal and nonfatal drowning outcomes related to dangerous underwater breath-holding behaviors: New York State, 1988-2011. MMWR Morbidity and Mortality Weekly Report, 64(19), 518-521. <a href=\"https:\/\/www.cdc.gov\/mmwr\/preview\/mmwrhtml\/mm6419a3.htm\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/www.cdc.gov\/mmwr\/preview\/mmwrhtml\/mm6419a3.htm<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Cramer, H., Krucoff, C., &amp; Dobos, G. (2013). Adverse events associated with yoga: A systematic review of published case reports and case series. PLOS ONE, 8(10), Article e75515. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0075515\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1371\/journal.pone.0075515<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Justice, L., Brems, C., &amp; Ehlers, K. (2018). Bridging body and mind: Considerations for trauma-informed yoga. International Journal of Yoga Therapy, 28(1), 39-50. <a href=\"https:\/\/doi.org\/10.17761\/2018-00017R2\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.17761\/2018-00017R2<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Macefield, G., &amp; Burke, D. (1991). Paraesthesiae and tetany induced by voluntary hyperventilation: Increased excitability of human cutaneous and motor axons. Brain, 114(1), 527-540. <a href=\"https:\/\/doi.org\/10.1093\/brain\/114.1.527\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1093\/brain\/114.1.527<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Meuret, A. E., &amp; Ritz, T. (2010). Hyperventilation in panic disorder and asthma: Empirical evidence and clinical strategies. International Journal of Psychophysiology, 78(1), 68-79. <a href=\"https:\/\/doi.org\/10.1016\/j.ijpsycho.2010.05.006\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.ijpsycho.2010.05.006<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Nivethitha, L., Mooventhan, A., &amp; Manjunath, N. K. (2021). Evaluation of cardiovascular functions during the practice of different types of yogic breathing techniques. International Journal of Yoga, 14(2), 158-162. <a href=\"https:\/\/doi.org\/10.4103\/ijoy.ijoy_61_20\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.4103\/ijoy.ijoy_61_20<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Yoga Alliance. (2020). Scope of practice. Retrieved September 25, 2026, from <a href=\"https:\/\/yogaalliance.org\/policies-priorities-progress\/scope-of-practice\/\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/yogaalliance.org\/policies-priorities-progress\/scope-of-practice\/<\/a><\/p><\/div><\/details><\/div><\/div>\n<\/article>\n<script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@graph\": [{\"@type\": \"BlogPosting\", \"headline\": \"Pranayama Breathing Techniques: Types, Effects and Safety\", \"description\": \"The ten main pranayama breathing techniques, what research shows about their effects and the safety principles every yoga teacher and practitioner needs.\", \"inLanguage\": \"en\", \"image\": \"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/06\/pranayamans-1.jpg\", \"author\": {\"@type\": \"Person\", \"@id\": \"https:\/\/beyoga.pt\/#\/schema\/person\/carla-goncalves\", \"name\": \"Carla Gon\u00e7alves\", \"url\": \"https:\/\/beyoga.pt\/en\/about\/\"}, \"publisher\": {\"@type\": \"Organization\", \"@id\": \"https:\/\/beyoga.pt\/en\/#organization\", \"name\": \"BeYoga School\"}, \"about\": [{\"@type\": \"Thing\", \"name\": \"Pranayama\"}, {\"@type\": \"Thing\", \"name\": \"Breathwork\"}], \"mentions\": {\"@type\": \"Course\", \"name\": \"Pranayama and Breathwork Teacher Training\", \"url\": \"https:\/\/beyoga.pt\/en\/oscursos\/pranayama-course\/\"}, \"citation\": [\"Bryant, E. F. (2009). The Yoga S\u016btras of Pata\u00f1jali: A new edition, translation, and commentary. North Point Press.\", \"Iyengar, B. K. S. (1981). Light on pr\u0101\u1e47\u0101y\u0101ma: Pr\u0101\u1e47\u0101y\u0101ma d\u012bpik\u0101. George Allen & Unwin.\", \"Mallinson, J., & Singleton, M. (Trans. & Eds.). (2017). Roots of yoga. Penguin Classics.\", \"Chaddha, A., Modaff, D., Hooper-Lane, C., & Feldstein, D. A. (2019). Device and non-device-guided slow breathing to reduce blood pressure: A systematic review and meta-analysis. Complementary Therapies in Medicine, 45, 179-184. https:\/\/doi.org\/10.1016\/j.ctim.2019.03.005\", \"Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13, Article 432. https:\/\/doi.org\/10.1038\/s41598-022-27247-y\", \"Garg, P., Mendiratta, A., Banga, A., Bucharles, A., Piccoli, M. V. F., Kamaraj, B., Qasba, R. K., Bansal, V., Thimmapuram, J., Pargament, R., & Kashyap, R. (2024). Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. International Journal of Cardiology Cardiovascular Risk and Prevention, 20, Article 200232. https:\/\/doi.org\/10.1016\/j.ijcrp.2023.200232\", \"Raghuraj, P., & Telles, S. (2008). Immediate effect of specific nostril manipulating yoga breathing practices on autonomic and respiratory variables. Applied Psychophysiology and Biofeedback, 33(2), 65-75. https:\/\/doi.org\/10.1007\/s10484-008-9055-0\", \"Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309. https:\/\/doi.org\/10.1183\/20734735.009817\", \"Santino, T. A., Chaves, G. S. S., Freitas, D. A., Fregonezi, G. A. F., & Mendon\u00e7a, K. M. P. P. (2020). Breathing exercises for adults with asthma. Cochrane Database of Systematic Reviews, 2020(3), Article CD001277. https:\/\/doi.org\/10.1002\/14651858.CD001277.pub4\", \"Sumantry, D., & Stewart, K. E. (2021). Meditation, mindfulness, and attention: A meta-analysis. Mindfulness, 12, 1332-1349. https:\/\/doi.org\/10.1007\/s12671-021-01593-w\", \"Telles, S., Singh, N., & Balkrishna, A. (2015). Metabolic and ventilatory changes during and after high-frequency yoga breathing. Medical Science Monitor Basic Research, 21, 161-171. https:\/\/doi.org\/10.12659\/MSMBR.894945\", \"Weitzberg, E., & Lundberg, J. O. N. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144-145. https:\/\/doi.org\/10.1164\/rccm.200202-138BC\", \"Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, Article 353. https:\/\/doi.org\/10.3389\/fnhum.2018.00353\", \"Boyd, C., Levy, A., McProud, T., Huang, L., Raneses, E., & Olson, C. (2015). Fatal and nonfatal drowning outcomes related to dangerous underwater breath-holding behaviors: New York State, 1988-2011. MMWR Morbidity and Mortality Weekly Report, 64(19), 518-521. https:\/\/www.cdc.gov\/mmwr\/preview\/mmwrhtml\/mm6419a3.htm\", \"Cramer, H., Krucoff, C., & Dobos, G. (2013). Adverse events associated with yoga: A systematic review of published case reports and case series. PLOS ONE, 8(10), Article e75515. https:\/\/doi.org\/10.1371\/journal.pone.0075515\", \"Justice, L., Brems, C., & Ehlers, K. (2018). Bridging body and mind: Considerations for trauma-informed yoga. International Journal of Yoga Therapy, 28(1), 39-50. https:\/\/doi.org\/10.17761\/2018-00017R2\", \"Macefield, G., & Burke, D. (1991). Paraesthesiae and tetany induced by voluntary hyperventilation: Increased excitability of human cutaneous and motor axons. Brain, 114(1), 527-540. https:\/\/doi.org\/10.1093\/brain\/114.1.527\", \"Meuret, A. E., & Ritz, T. (2010). Hyperventilation in panic disorder and asthma: Empirical evidence and clinical strategies. International Journal of Psychophysiology, 78(1), 68-79. https:\/\/doi.org\/10.1016\/j.ijpsycho.2010.05.006\", \"Nivethitha, L., Mooventhan, A., & Manjunath, N. K. (2021). Evaluation of cardiovascular functions during the practice of different types of yogic breathing techniques. International Journal of Yoga, 14(2), 158-162. https:\/\/doi.org\/10.4103\/ijoy.ijoy_61_20\", \"Yoga Alliance. (2020). Scope of practice. Retrieved September 25, 2026, from https:\/\/yogaalliance.org\/policies-priorities-progress\/scope-of-practice\/\"]}, {\"@type\": \"FAQPage\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"What are the main types of pranayama?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Pr\u0101\u1e47\u0101y\u0101ma techniques can be grouped by effect. Some calm, such as N\u0101\u1e0d\u012b \u015aodhana, Candra Bhedana and Bhr\u0101mar\u012b. Others energise, such as Kap\u0101labh\u0101ti, Bhastrik\u0101 and S\u016brya Bhedana. Sama V\u1e5btti and Viloma train breath control, \u0100n\u0101p\u0101nasati observes the natural breath, and Kevala Kumbhaka is described as the culmination of the practice. Our course groups these ten into five essential and five advanced techniques.\"}}, {\"@type\": \"Question\", \"name\": \"What are the proven benefits of pranayama?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Most evidence concerns slow breathing, which increases heart rate variability and brings small to moderate reductions in stress and anxiety (Zaccaro et al., 2018; Fincham et al., 2023). It is also associated with modest reductions in blood pressure, as a complement to medical care and never a replacement (Chaddha et al., 2019). Many studies are still small, and the energetic effects belong to tradition rather than measurement.\"}}, {\"@type\": \"Question\", \"name\": \"Does pranayama increase oxygen in the blood?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Not in healthy people. Blood already leaves the lungs almost saturated with oxygen. What slow, full breathing improves is the efficiency of ventilation and the balance of carbon dioxide (Russo et al., 2017). Fast techniques such as Kap\u0101labh\u0101ti lower blood CO2 during practice without increasing oxygenation (Telles et al., 2015), which helps explain why overdoing them can bring dizziness or tingling.\"}}, {\"@type\": \"Question\", \"name\": \"Is pranayama safe for everyone?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"It is generally safe when practised without forcing and with gradual progression. People with high blood pressure, heart or respiratory problems, epilepsy, glaucoma or a psychiatric disorder, and anyone who is pregnant, should speak to their doctor first. Vigorous techniques and retentions need medical clearance in these cases. At any sign of dizziness, tingling or discomfort, stop and return to natural breathing.\"}}, {\"@type\": \"Question\", \"name\": \"Which pranayama is best for beginners?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"The essential techniques suit beginners: N\u0101\u1e0d\u012b \u015aodhana, Sama V\u1e5btti, Candra Bhedana, Bhr\u0101mar\u012b and \u0100n\u0101p\u0101nasati. They are gentle and accessible. The advanced ones, especially Kap\u0101labh\u0101ti, Bhastrik\u0101 and Kevala Kumbhaka, call for experience and ideally supervision. Learning them in a sensible order with a qualified teacher, as in our Pranayama and Breathwork Teacher Training, is the safest route.\"}}, {\"@type\": \"Question\", \"name\": \"How does pranayama relate to meditation?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"In Pata\u00f1jali's Yoga S\u016btras, pr\u0101\u1e47\u0101y\u0101ma prepares the withdrawal of the senses and meditation. In practice, calming techniques can settle the mind before sitting, and \u0100n\u0101p\u0101nasati, attention to the natural breath, is itself a classical Buddhist meditation practice. If you would like to teach meditation as well, our Meditation Teacher Training covers it in depth.\"}}]}]}<\/script>\n<style>#comments,#respond,.comments-area,.comment-respond,.wp-block-comments,.related-posts,.yarpp-related,.entry-related,.post-related,[class*=\"related-posts\"],.post-tags,.tags-links,.entry-tags,.wp-block-post-terms,.entry-footer,.post-categories{display:none !important;} details[open] summary.by-faq-q::after{content:\"\\2212\" !important;color:#B4564C !important;}<\/style>\n","protected":false},"excerpt":{"rendered":"<p>The ten main pranayama breathing techniques, what research shows about their effects and the safety principles every yoga teacher and practitioner 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