Pranayama (Breathwork) for Reducing Stress - 7 Simple Techniques to Try at Home - Yoga Philosophy Basics: Part 4
Pranayama, or breathwork, is a key component of a yoga practice. Known as the 4th Limb of Yoga, it’s about using our breath to cleanse, heal and grow on our personal journeys. (You can read about all 8 Limbs here.) Recent studies show that breathwork improves brain functioning, reduces stress, calms our emotions and supports our physical health. Whether or not you’ve previously practised this, the tips and techniques I share here will support you into a stronger understanding of this yoga ‘limb’.
The word pranayama comes from the Sanskrit prana, which means lifeforce, and yama, which means restraint or control. Alternatively, some believe it stems from the words prana and ayama, which means expansion of freedom. Pranayama, then, translates to lifeforce control or freedom of lifeforce. In yogic philosophy, our lifeforce is related to our breath, so, in simple terms, we can call it the practice of breathwork.
Yogic philosophy divides the breath into four parts: inhalation (puraka), retention of inhale (antara kumbhaka), exhalation (recaka) and retention of exhale (bahya kumbhaka). What I love about this is the close attention paid to each part of the full breath - not just the inhale and exhale, but the places in-between. The inhale energises the body, its retention allowing full absorption, and the exhale releases toxins, its retention stilling the mind and body. This isn’t just metaphysical - our nervous system is constantly switching between its ‘fight-or-flight’ and ‘rest-and-relax’ modes as we breathe: energising and resting, energising and resting... So, gaining control over our breath can have profound implications on how relaxed we feel.
We all know the power of taking a deep breath and then a full exhale - it’s relieving and instantly relaxes us. We often give it as advice to others when they’re stressed without even thinking about it - “Just take a deep breath.” It feels intuitive, and there’s actually science behind this. A big inhale forces us to bring the breath towards our lower ribs and abdomen, which is the opposite of the shallow breathing we tend to do when stressed. As we fill the body with oxygen, we engage the diaphragm, which is connected to key nerves that calm us. Then, a bigger-than-usual exhale has to follow this deep inhale, and it’s this that holds the rest of the magic! When we exhale slowly and fully, the nervous system calms down and moves away from our ‘fight-or-flight’ response, and into our ‘rest-and-relax’. We tell the body it's safe, and we let go.
Beyond this simple practice, there are many types of pranayama that we can use to reduce stress and help our mind, body and spirit to rest. Here, I’ll go over 7 and I’ll include the key benefits cited in studies for each. This growing area of research can show us just how powerful breathing practices are for our wellbeing.
7 Pranayamas for Reducing Stress
1. Breath Awareness
Breath awareness is the simplest way to reduce stress through becoming fully present and grounded in the now. It creates inner calm, as it’s essentially a mindfulness practice - bringing your attention to your whole self right here, right now.
To practise breath awareness, find a comfortable seated or laying position. You can set a timer (e.g. 10 minutes), so that you have a container for the practice. Start by bringing your attention to the breath, without seeking to change it. As you inhale, notice how the air enters your nostrils, and visualise its travel through your windpipe (or trachea) and down to your lungs as your chest expands. Then, as you exhale, notice the breath move up your windpipe and out of your nostrils, as your chest relaxes. It can help to be aware of the colder air coming in, and the warmer air coming out. You may also like to sound a mantra of ‘In/ Out’ as you inhale and exhale for a deeper focus.
Continue with this, allowing yourself to merge with your breath the more that you sink into this awareness.
If a thought or story comes up, simply notice it and imagine your mind releasing it down a stream of water, before returning to your breath. Distractions are natural, as the mind likes to wander and sustained concentration on one thing is hard to maintain. Breath awareness is about returning to the inhales and exhales again and again, rather than feeling bad for being human and having thoughts. Once you catch yourself in a thought, simply let it go and come back to the your breath in the present moment.
Benefits cited in studies include: bodily states awareness (sounds simple, but this is key to calming the mind and also healing the body); activation of brain centres that govern moment-to-moment awareness (key for regulating thinking, feelings and behaviour); improved metacognition (processes in the brain that plan, monitor and assess our performance and thinking); and reduced impulsive responding.
2. Deep breathing
Deep breathing - aka ‘diaphragmatic breathing’ - involves contraction of the diaphragm, expansion of the belly and deepening the inhalation and exhalation. Diaphragmatic breathing is slightly misleading when used here as, in reality, we always use the diaphragm to breathe, just not always to its fullest capacity. Shallow breathing is the opposite of deep breathing. It happens when we expand the upper back and chest to breathe, rather than the mid-torso and abdomen. A smaller amount of breath is drawn in, as the intercostal muscles, rather than the diaphragm, are predominantly engaged.
To practise deep breathing, laying down is best, as this allows the upper chest and back to relax. I also recommend bending your knees, with your feet flat on the ground and knees hip-width apart, pointing to the ceiling; this will create a more neutral spine. As above, you can set a timer (e.g. 10 minutes) for this practice. Begin with simple breath awareness, noticing where your breath is now and how it feels. Do this for at least 3-5 breaths. Then, place your hands on your abdomen, resting on your belly button, and deepen your breath to bring a slight lift here, the hands gently rising as your belly feels full. After doing this for a few rounds, place the backs of your hands on the sides of your body toward the bottom of your ribs (around the middle of your torso). As you continue to breathe, see if you can expand into the sides of your ribs, moving your hands outward slightly as you do this. Repeat for a few breaths. Finally, return your hands to your belly or simply rest them on the ground by your body. Continue breathing deeply as both belly and ribs expand upward and out, respectively. This is the practice of deep breathing.
Benefits cited in studies include: improved sustained attention; decreased cortisol levels (high cortisol is an indicator of stress); reduced negative emotions, including anxiety; decreased respiration frequency (see below for effects of slowed breathing); reduced asthma; reduced insomnia; stimulation of the vagus nerve (which stimulates your parasympathetic (‘rest-and-relax’) nervous system); and improved digestion and bloating (as the diaphragm is above our intestines, its movement gently massages some digestive organs).
3. Slowed breathing
Slowed breathing is one of the most powerful ways to reduce stress and tension, and increase inner peace. Studies have shown particularly positive effects when the breath is slowed to 6-10 breaths per minute, with even more benefits when we reach 6 breaths per minute.
Whilst there are no rules for how long to practise slowed breathing for, 5-10 minutes of sustained daily practice can bring huge benefits. As you progress, the effects will become stronger and more apparent. If you’re new to slow breathing, trust that it’s a journey that will become easier with time and take it at your own pace.
To practise slowed breathing, set a timer for 10 minutes, find a comfortable seat (or lie down) and begin with simple breath awareness (see no. 1 above). Then, practise deep breathing for a few rounds to fully engage the diaphragm (see no. 2 above). After you feel settled into your breath and body, begin to slow down your breathing by taking a slower inhale, filling your chest and abdomen, and then a slow exhale. Make sure to exhale fully and, if you’d like, take a short pause before taking your next inhale. You may notice it takes a couple of rounds before your breathing slows down - take your time and return to your normal pace as a rest, if you need it. Continue with this until the timer goes off. Complete a few rounds of breath awareness to wake up the mind and body before continuing with your day.
If you would like to count the breaths per minute, you can follow your timer to work up to 6 (or less) breaths per minute.
Benefits cited in studies include: improved heart rate variability (a measure of your body’s ability to switch between the parasympathetic and sympathetic nervous systems); increased alpha brain wave activity (our state of a calm yet alert mind); increased brain activity in areas connected with memory, thinking, learning and problem-solving; improved emotional regulation; and reduced anxiety.
4. Breath retention after the exhale
This practice is especially powerful in moving from our sympathetic (‘fight-or-flight’, or SNS) nervous system and into our parasympathetic (‘rest-and-relax’, or PNS). In yoga, the exhalation is the release of excess energy, toxins, resentment, anger and tension. It’s said to be an act of surrender and the retention magnifies these effects.
To practise retention of the exhale, follow the steps for slowed breathing (no. 3 above), only this time add a pause after the exhale. Make sure to exhale fully each time and slowly count to 3 as you hold the exhale, before taking your next inhale. As you become more comfortable with this practice, increase the counts (i.e. the length of the retention). If you find yourself gasping for the inhales, shorten the retention.
You can also practise ‘echo’ exhalation, where you exhale slowly, pause, and them exhale slowly one more time. This removes any oxygen left in the lungs, emptying them even more fully before your next inhale.
Benefits cited in studies include: improved parasympathetic activity, as well as the effects cited above for slowed breathing, as these practices both lead to slowed breathing.
5. Nadi shodana
Nadi shodana, or alternate nose breathing, comes from the Sanskrit words for channel or flow (nadi), and cleansing or purification (shodana). It aims to clean the mind and to bring a whole-body balance. In yogic philosophy, the body has nadis, or channels, for energy, which allow our lifeforce (prana) to move through. The body is also divided into the left (ida) and right (pingala) nadis, and this breathwork’s primary aim is to create balance between the two sides.
To practise Nadi shodana, find a comfortable seat, maybe sitting on a cushion to ensure your spine is straight (i.e. allowing its natural curves, but not over exaggerating these curves through slouching or hyperextension). Take our right hand and bend the index, middle and pinky fingers, pointing only your thumb and 4th finger. Then, place your thumb on your right nostrils, closing it, and inhale through the left nostril. With your 4th finger, close the left nostril and exhale through the right. Now, inhale through the right nostril and, then, close the right with your thumb to exhale through the left. This is the completion of one round. Repeat for a couple of rounds (5-10) or for a time limit of your choice. Upon completion, take a few natural breaths before finishing your practice and notice the effects on how you feel.
Benefits cited in studies include: improved parasympathetic activity; improved brain functioning; improved blood pressure and pulse rate diagnostics; and reduced anxiety and improved language skills in post-stroke individuals.
6. Bhramari Pranayama
Also known as bee breath, Bhramari pranayama is a breath practice through humming. It’s named after the Sanskrit word for bee or the Hindu goddess of bees, Bhramari, as the exhale sounds like the buzzing sound that bees make. This breathing technique is particularly effective for Pratyahara, withdrawal of the sense and the 5th Limb of Yoga, as you draw your awareness inward and away from external stimuli.
To practise Bhramari pranayama, find a comfortable seat. Relax your jaw, gently parting your lips and releasing your tongue from the top of your mouth. Place each index finger into the cartilage of each ear to close the ears, or simply place each palm over each ear. Close your lips, but leave your jaw and tongue released. Inhale through your nose, and exhale as you make a humming sound with your throat. Continue until you have exhausted your exhale, and repeat - inhaling through your nose and exhaling as you hum, making a bee-like buzzing sound. Pay attention to the calming sound you’re creating and how the vibration feels in your body. Repeat for a number of rounds (e.g. 10) or for a time limit of your choice. Upon completion, take a few natural breaths before finishing your practice.
Play around with making a higher or lower pitch sound, and release the ears if you prefer. Explore the effects that these variations have on you.
Benefits cited in studies include: the effects cited above for slowed breathing, as this practice lengthens each breath through a longer exhale; creates feelings of blissfulness; improves reaction times; improved blood pressure and pulse rate diagnostics; reduces cardiovascular complications; and reduces irritability, anxiety and depression.
7. Ujjayi Pranayama
Literally translated to victorious breath or breath of the conqueror, Ujjayi breathing comes from uj, which means great or high, and jay or jii, which means to conquer. It’s sometimes known as ocean breathing because the sound it creates sounds like waves in the ocean. In yoga, it is said to create balance and ease in the body. Due to its audible and conscious exhales, it helps to bring awareness to the breath, to connect with it more deeply and to keep its pace consistent. This breath technique can be used not just on its own, but also whilst doing an asana (physical) practice.
To practise Ujjayi pranayama, find a comfortable seat and relax your jaw so that your teeth part, keeping your mouth closed. Take a normal inhale and, on the exhale, breathe out through the nose but as if the action is coming from the back of the throat, by creating a small constriction in the airways at the back. It will sound like a soft humming.
If this is a little hard to get your head around, you can try this: Place one palm a few inches in front of your mouth, the palm facing toward your mouth. Inhale through the nose and exhale audibly through the mouth, parting the lips to do this, as if you are breathing onto a mirror to create a fog. Do this 2-3 more times: breathe in through the nose, and out through the mouth and onto your palm. Then, on your next breath, inhale the same way (through the nose) and start to exhale through the mouth but, halfway through this exhale, close your mouth and complete it through your nose. When the exhale transfers to your nose, continue with the soft hhhhhm-like sound that you made when ‘fogging your mirror’. For your next breath, inhale through the nose and complete the full exhale through the nose, creating the same sound through the restriction at the back of your throat. This is Ujjayi breathing!
Benefits cited in studies include: studies specifically focused on Ujjayi breathing demonstrate similar effects to those already cited for the above.
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All parts of this series (more coming soon):
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To dive deeper into the history of yoga philosophy, you can listen to this and this podcast episodes.
If you’d like to learn more about how yoga can help you on your journey, you can find yoga classes on my YouTube, posts on my Instagram, or book a 1:1 yoga session with me here.
