How to Do PranayamSix Methods:Bhastrika Pranayam: Bellows BreathKapalbhati Pranayam: Shining Forehead BreathAnulom Vilom Pranayam: Alternate Nostril BreathBahya Pranayam: External BreathBhramari Pranayam: Bee BreathUdgeeth Pranayam: Chanting BreathPranayam (also spelled Pranayama) is an ancient practice concerned with breath control. Research has shown that practicing Pranayama can relieve symptoms ofasthma.[1]It is also beneficial in treating stress related disorders, such asanxietyanddepression.[2]There are a total of six types of Pranayam practice, all of which are detailed here.Method 1 of 6: Bhastrika Pranayam: Bellows Breath1. 1Breathein deeply through your nostrils.First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.2. 2Breath out quickly through your nostrils.Feel the collar bones dropping, chest deflating, and abdomen shrinking as the lungs collapse. This process of exhaling should be much faster than the process of inhaling -- almost like a rapid deflation.3. 3Repeat the process.When correctly done, your chest will expand when you breathe in and deflate when you breathe out. Continue doing this for 5 minutes.4. 4With practice, speed up your breathing.Beginners should always start slowly to avoid hyperventilating, but over time, it will be possible to turn this into a rapid breathing technique.Method 2 of 6: Kapalbhati Pranayam: Shining Forehead Breath1. 1Inhale through your nostrils normally until your lungs are full.Keep your inhalation slow but unforced. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.2. 2Exhale through both nostrils forcefully.This places the emphasis of the breath on the exhale rather than the (natural) inhale. Assist your exhalation by pulling in your stomach muscles to expel air. Exhaling should take much less time than it took to inhale.. Forced exhalation means that the contraction of your stomach muscles helps push the air out of your body. It doesnotmean that the exhalation should be uncomfortable for you in any way. 3Repeat breaths for 15 minutes.You may take a minute's rest after every five minutes.Method 3 of 6: Anulom Vilom Pranayam: Alternate Nostril Breath1. 1Close your eyes.Focus your attention on your breathing.2. 2Close the right nostril with the right thumb.Simply press the thumb against your nostril to block it.3. 3Inhale slowly through the left nostril.Fill your lungs with air. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.4. 4Remove your thumb from your right nostril.Keep your right hand by your nose and your lungs full of air.5. 5Use your ring and middle finger to close your left nostril.Most people find it easier to continue using the same hand to block either nostril, but youre welcome to switch hands depending on which nostril youre blocking.. You can also switch if your arm gets tired. 6Exhale slowly and completely with the right nostril.Feel the collar bones dropping, chest deflating, and abdomen shrinking as the lungs collapse. When you've finished exhaling, keep your left nostril closed. 7Inhale through the right nostril.Fill your lungs. 8Close the right nostril and open the left. 9Breathe out slowly through the left nostril.This process is one round of Anulom Vilom Pranayam. 10Continue for 15 minutes.You may take a minute's rest after every five minutes of exercise.Method 4 of 6: Bahya Pranayam: External Breath1. 1Inhale deeply through your nose.First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.2. 2Exhale forcefully.Use your stomach and diaphragm to push the air from your body. Forced exhalation means that the contraction of your stomach muscles helps push the air out of your body. It doesnotmean that the exhalation should be uncomfortable for you in any way.3. 3Touch your chin to your chest and suck in your stomach completely.The goal is to leave a hollow below your ribcage, making it look like the front muscle wall of your abdomen is pressed against the back. Hold this position -- and your breath -- for as long as is comfortable.4. 4Lift your chin and breathe in slowly.Allow your lungs to completely fill with air.5. 5Repeat 3 to 5 times.Method 5 of 6: Bhramari Pranayam: Bee Breath1. 1Close your eyes.Focus on your breathing.2. 2Place your thumbs in your ears, your index fingers above your eyebrows, and your remaining along the sides of your nose.Keep each pinky finger near a nostril.3. 3Breath in deeply through the nose.First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.4. 4Use your pinkies to partially close each nostril.Keep your lungs filled.5. 5Breathe out through the nose while humming.Note that the humming sound should originate in your throat, not as a result of your partially-blocked nostrils.6. 6Repeat three times.Method 6 of 6: Udgeeth Pranayam: Chanting Breath1. 1Breathe in deeply through the nose.First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.2. 2Exhale very slowly while saying Om.Allow the syllable to draw out as slowly as you can. Make sure to keep the O long and the M short. (OOOOOOm.)3. 3Repeat 3 times.

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A tutorial on diaphragmatic breathing.

Tips Always do what is most comfortable for you. If any of these exercises makes you feel light-headed or uncomfortable, stop or slow down immediately. Take breaks often as necessary. If you have a medical condition, consult with your doctor before doing pranayama. For example, if you have high blood pressure, heart disease, labored breathing, a hernia, or any other condition that could be exacerbated by especially fast, deep, or intense breathing, you may have to modify or skip some of the following exercises. Dont suck in your gut. Unless otherwise noted, its important that you relax your stomach muscles when doing yoga breathing exercises; when theyre held tight like a corset, you cant take oxygen as deeply into your lungs. Make sure your nose isnt stuffy. Nostril breathing is crucial in yoga, so if you have a head cold, you wont be able to complete these exercise. If you prefer to do Pranayam in the evening, do it on an empty stomach; keep a several-hour gap between your meals and Pranayam. Sit comfortably with your spine erect. You cansit in the traditional lotus positionor simply make yourself comfortable in a chair. For additional tips, readHow to Sit Like a Zen Master. Its preferable to practice Pranayam in the morning.Warnings People with abdominal wounds, surgical operations, hernias, peritonitis, appendicitis, a prolapsed rectum or uterus, or a hiatus hernia, as well as women who have recently delivered, should completely avoid Kapalbhati Pranayam, a.k.a. Shining Forehead Breath. Pregnant women and anyone with a fever should consult a doctor before doing Pranayam. Children above 5 years should do Bhastrika Pranayam for only 2 minutes and Kapalbhati and Anulom Vilom Pranayam each for 5 minutes.