How to Breathe Like a Yoga Master

Co-authored by Ken Breniman, LCSW, C-IAYT

Last Updated: March 25, 2023 Approved

Most techniques and poses in yoga revolve around yogic breathing. Pranayama, which roughly translates to "expanding life force," is the yogic art of breathing.^{[1]
X
Research source} When executed correctly, yogic breathing has been shown to improve mood, reduce anxiety and stress, and help people who suffer from post-traumatic stress disorder.^{[2]
X
Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} However, when yogic breathing is improperly performed, it may cause stress and discomfort to the lungs and diaphragm.^{[3]
X
Research source} It's important to perform all yoga techniques carefully, and if you're ever unsure of a position or breathing pattern you should ask a qualified yoga instructor. Learning the Pranayama basics of yogic breath can help you feel better and can put you on the path to yogic expertise.

Method 1

Method 1 of 5:

Learning Dirga Pranayama

1
Inhale to the three abdominal targets. Dirga Pranayama is often called the three-part breath, due to its focus on breathing into and out of three separate regions in the abdomen.^{[4]
X
Research source} It may sound simple, but it can be quite difficult to perfect.
- Inhale through the nostrils in one long, continuous breath.^{[5]
  X
  Research source}
- Breathe into the first abdominal target, the low belly.^{[6]
  X
  Research source}
- With the same breath, breathe into the second target: the lower chest, at the bottom of the ribcage.^{[7]
  X
  Research source}
- Continuing the same inhalation, breathe into the third target, the lower throat. You should feel it just above your sternum.^{[8]
  X
  Research source}
2
Exhale in reverse order. Once you've inhaled into each of the three target areas, you'll begin exhaling. On the exhalation, focus on the three abdominal targets, but in reverse order.
- Exhale through the nostrils in one long, continuous breath, just like on the inhalation.^{[9]
  X
  Research source}
- Focus on the lower throat first, then feel the exhalation move down into the lower chest and the lower belly.^{[10]
  X
  Research source}
3
Practice your technique. Learning how to breathe into and out of the three abdominal targets may be difficult for beginners. When starting out, it's best to isolate each individual abdominal target. You can do this by using your hands to track the movement of your breath.^{[11]
X
Research source}
- Try resting one hand over your belly button and the other on the middle of your chest. Then, with each inhale, make sure you're filling your abdomen and chest evenly. As you exhale, focus on pushing all the air out of both areas.^{[12]
  X
  Expert Source
  
  Ken Breniman, LCSW, C-IAYT
  Licensed Clinical Social Worker & Certified Yoga Therapist
  
  Expert Interview. 24 April 2020.}
- Rest one or both hands on each of the three abdominal targets. Focus your breath into and out of each target. You should feel your hand(s) move up and down on the inhalation and exhalation.^{[13]
  X
  Research source}
- Once you've learned how to focus your breath into each of the three individual abdominal targets with your hands, practice each target without touching your abdomen.^{[14]
  X
  Research source}
- When you've mastered breathing into and out of each target area without using your hands, connect each step and practice the entire process in one fluid breath.^{[15]
  X
  Research source}
Advertisement

Method 2

Method 2 of 5:

Practicing Bhramari Pranayama

1
Inhale a deep breath. The Bhramari pranayama, often called "the bee breath," focuses on a smooth nasal inhalation and a steady, vocal exhalation through the nostrils.^{[16]
X
Research source}
- Breathe in slowly and deeply through both nostrils.^{[17]
  X
  Research source}
2
Exhale with a throaty vocalization. As you exhale, you should train your throat to make a soft, elongated hum of the letter "e." This should produce the characteristic buzzing sound associated with "the bee breath."^{[18]
X
Research source}
- Exhale slowly through both nostrils.^{[19]
  X
  Research source}
- Start out with a soft, silent "eee" buzz, and gradually increase the volume as you become more comfortable with this breathing routine. Do not strain your throat. The buzzing should feel somewhat natural.^{[20]
  X
  Research source}
3
Add variance to your technique. Once you've sufficiently practiced the bee breath, you can add some variety to your technique. This can help give you a deeper sense of calm as you perfect the Bhramari pranayama.
- Extend your fingers, and use the thumb of your right hand to block your right nostril.^{[21]
  X
  Research source}
- Perform the same inhalation and exhalation as before, but push all of your breath in and out of your left nostril.^{[22]
  X
  Research source}
- Switch sides, using your left hand to block your left nostril. Push all of your breath in and out of your right nostril.^{[23]
  X
  Research source}
Advertisement

Method 3

Method 3 of 5:

Learning Ujjayi Pranayama

1
Whisper an "h." The Ujjayi pranayama is often called the "victory" or "ocean-sounding breath," because the goal is to replicate the sound of crashing waves. To do this, practice contracting the vocal cords until you can produce a steady, drawn-out "h" sound.^{[24]
X
Research source}
- You should feel a slight contraction in your throat as you whisper the "h" sound. It should not be painful or uncomfortable.^{[25]
  X
  Research source}
Draw in a long, deep breath through your parted lips. Focus on contracting the vocal cords while you inhale, so you produce a soft "ocean sound" as you breathe in.^{[26]
X
Research source}
3
Exhale through the mouth. As you exhale through your parted lips, focus on continuing to contract the vocal cords to produce the sustained "h" sound associated with Ujjayi pranayama.^{[27]
X
Research source}
- Once you've perfected the exhalation through your mouth, practice breathing out through your nostrils instead. With some experience, you should be able to produce the "h" sound while breathing out through the nose just as you did through the mouth.^{[28]
  X
  Research source}
Advertisement

Method 4

Method 4 of 5:

Engaging in Shitali Pranayama

1
Roll your tongue. Instead of breathing in and out through your nostrils, this yogic practice involves breathing in through a "tube," made by rolling your tongue. If you cannot roll your tongue into a perfect tube, try to shape your tongue into as much of a cylinder as possible.^{[29]
X
Research source}
- Form a tube (or as much of a cylindrical shape as possible) with your tongue. Push the tip of your "tongue tube" out just past your lips.^{[30]
  X
  Research source}
- If you cannot roll your tongue on your own, you may need to use your hands to "shape" the tongue.
2
Inhale through the tube. Draw a slow, deep inhalation through your rolled-up tongue. Try to keep your lips tightly wrapped around your tongue to force all of the air through the "tube" you've formed with your tongue.^{[31]
X
Research source}
- As you inhale, tilt your head down and hold your chin against your chest.^{[32]
  X
  Research source}
- Feel the breath enter your lungs and hold the breath for approximately five seconds.^{[33]
  X
  Research source}
3
Exhale through the nostrils. Push the breath out of your nostrils in a slow, controlled exhalation. Try to exhale as you did during the Ujjayi pranayama. Focus on your chest and contract the vocal cords as the breath leaves your body through the nose.^{[34]
X
Research source}
- Do not practice the Shitali pranayama unless you are physically warm. Some yogis believe that the Shitali pranayama cools the body, which could be dangerous if you are cold or if you practice during the winter.^{[35]
  X
  Research source}
Advertisement

Method 5

Method 5 of 5:

Practicing Kapalabhati pranayama

Draw in a slow, steady breath through the nose. Make sure it is an adequately deep breath, as the exhalation will require a steady supply of air.^{[36]
X
Research source}
2
Practice active exhalation. As you breathe out, it should be in a rapid, "pumping" pulse of exhalation. It may be helpful for beginners to put one hand on the stomach to feel the active belly-based pumping action.^{[37]
X
Research source}
- Release short, controlled "snorts" (without emitting any sound) through the nostril. It may be helpful to imagine that you are blowing out a candle with your breath.^{[38]
  X
  Research source}
- Practice releasing rapid, silent "snorts" in quick succession. Beginners should aim for approximately 30 exhalations in a 30 second period.^{[39]
  X
  Research source}
- Keep your staccato exhalations steady and controlled. Aim for consistency before you try to increase your exhalations.^{[40]
  X
  Research source}
It's best to start slow, but once you've comfortably pumped 30 exhalations in 30 seconds, you can gradually increase the exhalations. Slowly work your way up to 45 to 60 exhalations over a 30 second period. Don't push yourself too hard or too fast. It's best to begin with two to three rounds of whatever number of exhalations is comfortable before attempting to increase the exhalations.^{[41]
X
Research source}

Advertisement

Expert Q&A

Search

Add New Question

Question

How can I ground myself fast?

Ken Breniman, LCSW, C-IAYT
Certified Yoga Therapist
Ken Breniman is a Licensed Clinical Social Worker, Certified Yoga Therapist and Thanatologist based in the San Francisco Bay Area. Ken has over 15 years experience of providing clinical support and community workshops utilizing a dynamic combination of traditional psychotherapy and yoga therapy. He specializes in eclectic non-denominational yoga guidance, grief therapy, complex trauma recovery and mindful mortal skills development. He has a MSW from Washington University in St. Louis and an MA Certification in Thanatology from Marian University of Fond du Lac. He became certified with the International Association of Yoga Therapists after completing his 500 training hours at Yoga Tree in San Francisco and Ananda Seva Mission in Santa Rosa, CA.

Ken Breniman, LCSW, C-IAYT

Certified Yoga Therapist

Expert Answer

Really pay attention to your 5 senses of sight, sound, taste, touch, and smell. This will help ground you in the present moment.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 0 Helpful 2
Question

How do you focus on your breath?

Ken Breniman, LCSW, C-IAYT
Certified Yoga Therapist
Ken Breniman is a Licensed Clinical Social Worker, Certified Yoga Therapist and Thanatologist based in the San Francisco Bay Area. Ken has over 15 years experience of providing clinical support and community workshops utilizing a dynamic combination of traditional psychotherapy and yoga therapy. He specializes in eclectic non-denominational yoga guidance, grief therapy, complex trauma recovery and mindful mortal skills development. He has a MSW from Washington University in St. Louis and an MA Certification in Thanatology from Marian University of Fond du Lac. He became certified with the International Association of Yoga Therapists after completing his 500 training hours at Yoga Tree in San Francisco and Ananda Seva Mission in Santa Rosa, CA.

Ken Breniman, LCSW, C-IAYT

Certified Yoga Therapist

Expert Answer

If you have trouble staying focused while breathing, try staring at a focal point. For instance, stare at an image or a candle flame.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 0 Helpful 0
Question

How can I improve my breathing during yoga?

Ken Breniman, LCSW, C-IAYT
Certified Yoga Therapist
Ken Breniman is a Licensed Clinical Social Worker, Certified Yoga Therapist and Thanatologist based in the San Francisco Bay Area. Ken has over 15 years experience of providing clinical support and community workshops utilizing a dynamic combination of traditional psychotherapy and yoga therapy. He specializes in eclectic non-denominational yoga guidance, grief therapy, complex trauma recovery and mindful mortal skills development. He has a MSW from Washington University in St. Louis and an MA Certification in Thanatology from Marian University of Fond du Lac. He became certified with the International Association of Yoga Therapists after completing his 500 training hours at Yoga Tree in San Francisco and Ananda Seva Mission in Santa Rosa, CA.

Ken Breniman, LCSW, C-IAYT

Certified Yoga Therapist

Expert Answer

Put one hand on your chest and the other on your belly. Then, when you breathe in, focus on filling your abdomen and chest evenly. As you exhale, make sure you push out all of the air, as well.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 1 Helpful 0

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Video

Tips

If you're having trouble with your mind drifting while you're practicing your breathing, try finding a focal point, like a candle flame or a flower on a shelf.^{[42]
X
Expert Source

Ken Breniman, LCSW, C-IAYT
Licensed Clinical Social Worker & Certified Yoga Therapist

Expert Interview. 24 April 2020.}

Thanks
Helpful 0 Not Helpful 0
Ground yourself by paying attention to all of your senses. This will help bring you into the present moment, which may help improve your breathing practice.^{[43]
X
Expert Source

Ken Breniman, LCSW, C-IAYT
Licensed Clinical Social Worker & Certified Yoga Therapist

Expert Interview. 24 April 2020.}

Thanks
Helpful 0 Not Helpful 0
Each inhalation/exhalation cycle should require several seconds to complete. Use a pace that is comfortable for you, but the deeper and slower you are able to breathe, the better.

Thanks
Helpful 56 Not Helpful 16

Show More Tips

Warnings

Consult a qualified yoga instructor if you're unsure about any yogic breathing techniques.

Thanks
Helpful 3 Not Helpful 0
If you begin to feel light-headed or experience other unusual phenomena, discontinue the exercise. Yogic breathing should feel relaxing yet energizing. It should never be painful or uncomfortable.

Thanks
Helpful 2 Not Helpful 0