Pranayama For Beginners- Types, Techniques & Benefits
Pranayama for beginners

Pranayama is ‘control of breath’ and is practiced commonly in Hatha Yoga. Since it brings vast range of health benefits and is part of many yoga routines, it is popular amongst yoga beginners. But before practicing Pranayama, understanding its types, techniques and benefits is critical.

A state of healthy mind and body can be achieved through Pranayama. Beginners need to know the basics of Pranayama and start practicing it under proper guidance so that they get familiar with every technique involved in ‘prana’ or breath control.

Ekattva Yogshala will take you on a pranayama tour to enlighten your mind and lead you on a healthier way of life. Welcome to spiritual indulgence, the Pranayama!

Here are 7 beginner Pranayama techniques and their benefits curated for yoga beginners:

Natural breathing

Breathing patterns tell a lot about a person’s physical and emotional state. Pranayama is breath control that requires knowledge of the exact time of inhaling and exhaling. This exercise allow beginners to fetch early benefits of Pranayama and achieve a balanced state of body and mind.

You meditate better when you feel the connection with your breath. This beginner’s Pranayama technique will help you reach the state of spiritual trance. It has two basic steps.


Practice this pranayama for five minutes. Remember to focus on your thoughts, you will return to the world with an open mind after you have completed one cycle.

Sahita Pranayama

Want to increase your physical and mental endurance? Sahita technique of beginners’ Pranayama develops a sense of control in your breathing pattern. It is a state where no inhale or exhale takes place.

Beginners need to know that there should not be a forceful attempt to hold the breath. To garner the benefits of Sahita Pranayama, this exercise technique should be practiced for at least five minutes.

This meditation technique involves 4 steps:

* Inhale slowly
*Hold your breath, feel the silence
*Exhale slowly
*Hold the breath, notice the stillness; repeat all steps again

Beginners Pranayama is all about gaining control of your body. It inculcates discipline within an individual.

Bhramari Pranayama

In sanskrit, ‘bhramar’ means ‘bumble bee’. Ever heard the buzz of a bumble bee ? We bet that you have seen one too. It may sound comic but this humming exercise greatly benefits the beginner yogis who have just started practicing Pranayama. Create the most audible sound, the vibes will refresh your senses.

How to perform ?

*Inhale completely.
*Release the breath while making humming noise from your nostrils.
*That’s it, lie down in Shavasana.
*Repeat for 2 minutes.

It is best to practice when you are alone, especially in a room if you are shy and want no one to hear your voice. This Pranayama soothes your entire nervous system.

Tired of in city noise ? Want to do Pranayama in the lap of nature? Learn Pranayama & yoga at top ashrams in Rishikesh, India.

Dirgha Pranayama

This asana is also known as 3-part breath Pranayama. It is not a complex yoga technique and can be performed easily by intermediate yogis. But beginners should also learn this Pranayama to avail Pranayamas maximum benefits.

Let’s start:

*Lie down in Shavasana
*Inhale and fill your diaphragm
*Now pass the air from your lungs to your abdomen
*Perform the above step vice-a-versa and repeat

Do this Pranayama for 2-3 minutes. This technique increases lung capacity. It also helps in overcoming stress and anxiety.


Simha means lion, king of the jungle. Simha depicts strength. This Pranayama, will help our beginner yogis gain strength and raise their confidence. This technique eliminates the stress and shyness, it also prepares them for advance pranayama exercises.

Unleash the beast in 5 steps:

*Sit upright , kneel down, palms down and hips on your thighs.
*Inhale deeply
*While exhaling, open wide your mouth
*Breath out with a ‘Ha!’ sound from mouth- ‘Be the lion’.
*Remember to keep your eyes on your third eye.

This exercise is somewhat related to our personalities. Some people roar upfront and some stand dull in the background. This beginner Pranayama technique develops self esteem and confidence in the performing yogis. Yes, we are talking about you! Practice Pranayama, it will make you a newer, confident and healthier human being.

Discover 10 super easy yoga exercises for beginners with health benefits!

Shitali Pranayama

Cooling is the english translation of ‘sheetal’. Shitali is another beginner’s level Pranayama that benefits the body by lowering its temperature. You can practice it when your body feels overheated.

Just follow these basic steps:

*Get into a comfortable position
*Breathe in, but through mouth. Make an ’O’ shape tunnel with your lips and inhale
*Release the exhaled air through nostrils, not mouth

Health benefit of this Pranayama technique is simple but miraculous for your body. It regulates your body temperature. Think of your breath acting like a natural air conditioner.

Ujjayi Pranayama

You need to mimic the ocean to perform this pranayama. ‘Ujjayi’ is the sanskrit name of the ocean. You must be thinking why we are mimicking the ocean! Well, every beginner yogi has this doubt. Pranayama techniques involves specific steps that are hierarchically followed from beginner to intermediate and then at expert level. Each pranayama strengthens a body part so that you can perform advanced Pranayama in later stages; thereby building endurance level of the body.

Steps involved in this exercise:

*Make yourself comfortable.
*Breathe in through your mouth, just like in Shitali Pranayama.
*Release your breath from mouth.
*Now repeat the breathing, but through your nostrils and don’t forget to sound like the ocean.

Repeat this exercise ten to fifteen times and as you advance, increase the duration. You may feel a bit choked while breathing through your mouth. But don’t get disappointed. This asana is aimed at strengthening your throat muscles.

Visit the serene birthplace of yoga where traditional meditation and yoga [Quora] awaits you.

According to Patanjali, Pranayama or breath control forms the fourth limb out of eight limbs of Ashtanga ayurveda. Whether you are beginner or a professional yogi, continuous practice and dedication are needed to perform Pranayama accurately.

It can be performed at your home and even at workplace. But imagine getting surrounded in a serene environment and perform Pranayama where there is just nature and you. Or imagine yourself sitting beside holy Ganges as your ears hear the spiritual chanting of yogis and sadhus.

We are talking about the the birthplace of Yoga: the historic town of Rishikesh. Away from city’s humdrums and situated in the foothills of Himalayas, pay a visit to Ekattva’s Yogshala and learn step by step the ancient techniques of Yoga and Pranayama. Email us at to discuss your yoga goals with university educated yoga teachers.

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