Beginner
4-7-8 Breathing
Inhale for 4, hold for 7, exhale for 8 — a popular relaxing breath pattern, with tips to make it comfortable.
4 rounds, building to 8
Pranayama
Breathing techniques, step by step.
From simple breath awareness to Nadi Shodhana, Ujjayi and Bhramari — clear instructions, timings and safety notes for every technique.
Open the breathing timer12 entries
भ्रामरी Complete beginner
Bhramari (Humming Bee Breath)
A soothing humming exhale that many people find quickly calms the mind — easy to learn and suitable for most beginners.
5–10 rounds
Beginner
Box Breathing
Inhale, hold, exhale and hold for equal counts — a structured breathing pattern for focus and calm under pressure.
3–5 minutes
Complete beginner
Breath Awareness
Simply watching the natural breath without changing it — the foundation of every pranayama and meditation practice.
3–10 minutes
Complete beginner
Diaphragmatic Breathing
Learn to breathe low into the belly using the diaphragm — a relaxing, efficient breathing pattern used in yoga and everyday life.
5–10 minutes
Beginner
Extended Exhale Breathing
Make the exhale longer than the inhale — a simple, effective breathing pattern traditionally used to calm the body and mind.
3–10 minutes
कपालभाति Intermediate
Kapalabhati (Skull-Shining Breath)
Quick, active exhales with passive inhales — an energising cleansing technique best learned slowly and with care.
2–3 rounds of 20–30 breaths
कुम्भक Intermediate
Kumbhaka (Breath Retention)
What breath retention is, the types of kumbhaka, how it is traditionally introduced — and why guidance matters.
Short holds of 2–5 seconds to begin
नाडी शोधन Beginner
Nadi Shodhana (Alternate Nostril Breathing)
Breathe through one nostril at a time to create a balanced, calm and focused state — a classic pranayama for every level.
5–10 minutes
सम वृत्ति Beginner
Sama Vritti (Equal Breathing)
Breathe in and out for the same count to create a steady, balanced rhythm that settles the mind.
5–10 minutes
शीतली Beginner
Sheetali (Cooling Breath)
Inhale through a curled tongue to cool the body and mind — a classic pranayama for hot weather and Pitta balance.
5–10 rounds
उज्जायी Beginner
Ujjayi Breath (Ocean Breath)
A slow, audible breath created by gently narrowing the throat — the steady 'ocean sound' used in vinyasa and Ashtanga yoga.
Throughout asana practice, or 5 minutes seat...
Guide
Where to start with pranayama
Pranayama is the yoga practice of working with the breath. Each guide here gives the Sanskrit name, step-by-step instructions, how long to practise and who should leave the technique out. Begin with the simplest patterns and add holds or faster breathing only when the basics feel easy.
A sensible order to learn them
- Breath awareness
- Simply notice the breath without changing it. Every other technique builds on this.
- Diaphragmatic breathing
- Let the belly and lower ribs move as you breathe. The base for slow breathing.
- Sama vritti (equal breathing)
- Inhale and exhale for the same count.
- Extended exhale
- Make the out-breath a little longer than the in-breath. Often used to settle before rest.
- Nadi shodhana (alternate nostril)
- Breathe through one nostril at a time. A steadying, traditional practice.
- Ujjayi and bhramari
- Add a soft sound to the breath: an ocean-like whisper, or a hum on the exhale.
Techniques to leave for later
Kapalabhati uses quick, active exhales, and kumbhaka means holding the breath. Both are traditionally taught after the gentler practices are comfortable, and both have more cautions. Read the safety notes on each guide before trying them.
How long to practise
Three to five minutes is enough for most techniques. Sit upright on a chair or cushion, or lie down with the knees bent. The breath should stay smooth and quiet. If it becomes strained, shorten the counts or return to normal breathing.
Practise safely
- Never force the breath. Stop and breathe normally if you feel dizzy, tingly, breathless or anxious.
- Leave out breath holds and fast breathing if you are pregnant or have a heart, blood-pressure, respiratory or panic condition, epilepsy or glaucoma, unless a clinician has said they suit you.
- Breathing practices are for general wellbeing. They are not a treatment for any medical condition.