Ayurveda Breathwork Pranayama

By breathing diaphragmatically, we influence the flow of energy, or prana, within our bodies and minds. Diaphragmatic breathing helps us achieve a state of relaxation, concentration, focus, and vitality. Therefore, practice diaphragmatic breathing for a sense of calmness and rejuvenation.

"Prana means "life force" and ayama means "expansion." Pranayama practices help us permeate our bodies and minds prana, with the vital force. Pranayama increases your vitality." -Veena, Saumya Ayurveda

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The Right Environment for Pranayama

It's important to be mindful of your breathing during Pranayama, which is why you'll want to do your breathing exercises in a quiet space that's free of distractions. Choose a clean room that's well-ventilated. When the weather is warm, Pranayama techniques can be done outdoors. For your indoors, chose an area and make that your designated spot for pranayama, breathwork.

• Pranayama practices are best performed with an empty stomach.

• Learn Diaphragmatic Breathing and Change Your Life Diaphragmatic breathing is the foundation to pranayama, breathwork practices. It is the most important pranayama to practice and master. Before trying other pranayama practices, diaphragmatic breathing needs to be automatic

• Before beginning a breathwork/pranayama practice, always check with your physician.

Do You Feel Your Mind Working Overtime?

Ever feel your mind going and going? Too many thoughts? Wake up at night solving problems? Often clients share that their minds are going a million miles and hour and they can't shut it off. How exhausting and anxiety provoking.

What we need to do first is to return to the way we were breathing when we were born--diaphragmatic breathing. For most of us, over time we are trained out of this healthy way of breathing. Now, we will retrain our breathing and return to our natural state of diaphragmatic breathing. When we breath diaphragmatically, we are more relaxed and grounded.

Diaphragmatic Breathing

Whether we are new to pranayama or we've practiced for years, lie in savasana, corpse pose, on a firm, flat surface on a blanket or yoga mat. You may want to cover yourself with a shawl or thing blanket. let your arms turn so palms are upwards and arms near but away from your sides. Be comfortable. Straighten your spine. You may want to use a bolster under your knees.

Breathe through your nose, focusing on the way your belly expands and contracts as you inhale and exhale. Place your right hand over your belly and your left hand over your chest. If you are breathing with your diaphragm, your right hand will move up and down while your left hand will stay still.

Once you have confirmed that you are practicing diaphragmatic breathing, in time your breath will naturally lengthen. Simply place your attention on the gentle rise and fall of your abdomen. As you exhale, your abdomen contracts, as you inhale, it expands. There is nothing "to do," only observe the rhythm of the breath.

Diaphragmatic breathing calms Vata dosha, leaving you feeling relaxed and grounded. It soothes the nervous system. Once diaphragmatic breathing becomes established, you can repeat this exercise without placing your hands on your chest and stomach.

Diaphragmatic breathing is the foundation to pranayama, breathwork practices.  It is the most important breathwork to practice and master. Before trying other pranayama practices, diaphragmatic breathing needs to be automatic.

Breathing diaphragmatically decreases the breath rate and increases a sense of calm and focus. It’s foundational to all other pranayama, breathwork practices. First, we learn to breathe diaphragmatically, then we can be guided onto other breathwork practices and derive benefits.

Related Resources: Ayurveda and Pranayama (Breathwork)

Nadi Shodhana or Alternate Nostril Breathing

Once diaphragmatic breathing is established as a habit, then alternate nostril breathing follows. Pranayama practices should not be attempted until diaphragmatic breathing is a well-established habit.

Alternate nostril breathing is one of the most effective pranayama exercises to relieve anxiety. This practice can restore Vata, Pitta, and Kapha balance and put your body and mind at ease.

Nadi shodhana cleanses the nadis. Nadis are energy channels that carry prana, the lifeforce. It purifies and strengthens the nervous system bringing balance to the mind and emotions. This practice is said to balance the left and right sides of the brain, rejuvenates the body and mind, improves focus and memory, relieves stress and anxiety, supports healthy blood pressure, and stimulates the digestive fire (agni).

What Are the Benefits of Nadi Shodhana Pranayama?

Vata

Indicated for people with dosha imbalances including:

Body:

• Dry skin, hair, lips, joints

• Dry digestive tract: gas, bloat, constipation

• Dry, scanty, irregular periods, or absent flow. When your period is present, imbalanced Vata manifests as anxiety, insomnia, sharp or stinging cramps, and blood discoloration

• General sense of feeling cold, hands and feet especially

• Poor circulation

• Tight muscles, twitches, muscle spasms and feeling clenched

• Tics and tremors

• Aches and pains here, there, and everywhere at times

• Palpitations

• Tinnitus

• Dehydration

• Weight loss, difficulty gaining weight, and weight loss and hair loss

• Fidgeting or other extra movement such a bouncing legs

• Dislike of cold and wind

• Difficulty with loud noises

• Light, interrupted sleep 

• Difficulty sleeping, with waking, or difficulty and staying asleep

• Feeling weak, fatigued, loss of vitality

• Astringent taste, dryness in the mouth

• Sense of wanting to run or runaway  

• Lack of focus or forgetful

• Difficulty concentrating, remembering

Mind:

• Anxiety

• Nervousness

• Panic attacks

• Fear

• Restless

• Agitated

• Dizziness

• Feeling ungrounded

• Spacey, scattered, overwhelmed

• Excess worrying and thinking in general (“cannot shut my mind off, it just keeps talking.’)

• Feeling sped-up, racing mind

• Confused

• Shaky

• Excessive talking

Pitta

Body:

1. Frequent and/or urgent stools that are soft, loose, liquid, or oily (soft serve ice cream and looser).

2. Red, burning, or irritated skin including eczema and dermatitis

2. Headaches with burning sensation and migraines 

3. Rashes, response to insect bites

4. Hot flashes and night sweats  

5. Red, dry, irritated, sensitive eyes

6. Inflammation or any of the "itis” conditions

7. Acne 

8. Stomach heat increases, causing heartburn, acid reflux, GERD and ulcers

9. Hyperthyroidism

10. Overactive metabolism

11. Nausea or discomfort upon missing meal

12. Heat avoidant or intolerant

13. Heavy, clotty cycles

14. Interrupted sleep 

15. General feeling of uncomfortable heat in the body

16. Inflammation in the body can lead to joint pain

17. Increased sweating and sour or foul body odor

18. Increased hunger and thirst

19. Heated digestive system issues: inflammatory bowel conditions and flare ups

20. Excessive thirst, unquenchable thirst

21. Autoimmune disorders

22. Fevers

23. Acute inflammation of the joints

24. Sun avoidant

Mind:

27.  More argumentative, judgmental, competitive, angry, irritated, frustrated, and nit-picky (short fused)

28. Perfectionism intensifies 

29. Workaholic tendencies

30.  Burned out  

31. Jealousy

32. Impatience, criticism, and intolerant

33. Overly attached to goals

34. Ego inflamed

35. Controlling, fiery personality

Kapha

23 Signs of Kapha Imbalances

Body:

• Slow, sticky, sluggish bowel movements 

• Feeling foggy, dull, lethargic, or heavy

• Weight gain and difficult losing weight

• Thick, white ama coating on the tongue 

• Excess bodily fluids and mucus 

• Difficulty rising in the morning

• Seasonal allergies, hay fever

• Pre-diabetes, diabetes

• Sinus congestion

• Slow metabolism

• Excess sleeping

• Excess ear wax

• Oily skin and hair

• High cholesterol

• Varicose veins

• Glaucoma

• Gallstone

• Edema

Mind:

• Tendency for “emotional overeating”

• Depression, melancholy

• Sentimental

• Stubborn

• Greedy, hoarding

• Overly attached

• Possessive

*Avoid holding or retaining the breath. The aim is to have no pause between the inhalation and exhalation.

Down load your free copy of Cultivating Inner Stillness" A Guide to Pranayama here.

NADI SHODHANA: ALTERNATE NOSTRIL BREATHING

Nadi Shodhana, or alternate nostril breathing, is a simple yet powerful breathwork practice. It calms the nervous system and balances the nadis—the subtle energy pathways that inter-penetrate the physical body. 

Also called “channel purification,” this technique gently shifts the breath from one nostril (nadi) to the other. In doing so, it harmonizes the flow of both breath and energy, bringing the system into balance.

With regular practice, Nadi Shodhana quiets the mind, softens emotional reactivity, and helps prepares you for meditation. It’s one of the most essential yogic breathwork practices for grounding attention, deepening relaxation, and finding calm within.

WHY PRACTICE Nadi Shodhana?

This gentle practice offers lasting benefits, both physically and energetically. It:

• Balances energy flow between the left and right sides of the body and mind.

• Enhances communication between the brain’s hemispheres.

• Grounds attention and supports a peaceful mental state.

• Softens reactivity to emotional triggers over time.

.

• Creates space for deeper insight and awareness.

Think of it as clearing energetic static to tune into a peaceful, focused state. 

WHEN TO PRACTICE Nadi shodhana

For best results, practice twice a day—once in the morning and again in the early evening. You can also add a midday or nighttime session if helpful.

• Always practice on an empty stomach (at least 2 hours after eating).

• Each session takes about 5–10 minutes, depending on your breath length.

• Nadi Shodhana is best done when you won’t be disturbed.

Option One

• First Session: Before breakfast, as part of your Ayurvedic morning routine.

• Second Session: Midday, a couple of hours after lunch.

• Third Session: As part of your Ayurveda evening routine, before bed.

Option Two

• First Session: Before breakfast

• Second Session: Before lunch

• Third Session: Before dinner

Step-By-Step Guide: How To Do Nadi Shodhana

 1. Find Your Seat

Choose a stable, upright sitting position:

On a Chair: 

Sit near the front of a hard-backed chair, feet flat on the ground, knees at 90°. Avoid leaning back.

On the Floor: 

Sit in Sukhasana (easy pose) on a folded blanket or cushion if needed. (see image below)

Keep your head, neck, and spine aligned. Relax your body. Let the breath flow naturally and quietly into the diaphragm.

2. Create the Hand Position (Vishnu Mudra)

With your right hand, form the classic mudra for alternate nostril breathing:

• Fold the index and middle fingers inward toward the palm (rest on the fleshy part below your thumb)

• Leave your thumb and ring finger extended. 

• Hold the ring finger just over the left nostril

• Hold the tip of the thumb just over the right nostril

In this position, you can open and shut your nostrils with just a slight movement of your thumb or ring finger. Use a featherlight touch.

3. Check Your Active Nostril

Before beginning, gently close one nostril at a time and notice which of your two nostrils is flowing more freely. The nostril with stronger airflow is your active nostril, the other is your passive nostril. This helps determine which side to start with.

4. Establish the Breath

Before you begin alternating nostrils, take a moment to establish diaphragmatic breathing—quiet, smooth, and deep. 

Let your breath flow low into the belly without effort. No force, no sound—just a steady rhythm, like a wave gently rising and falling.

Keep your breath continuous, with no pauses between the inhale and exhale. Imagine the breath tracing a soft, elliptical path, like a figure-eight or a sine wave.

Now, with that calm foundation, begin the practice.

5.Begin the Breathwork Begin the Breathwork

There are many different versions of Alternate Nostril Breathing. The version below is the most simple. Perform each step 3 times.

Round 1

• Lightly close active nostril with your thumb or ring finger.

• Slowly inhale and exhale through the passive nostril (×3)

• Switch fingers to lightly close the passive nostril.

• Slowly inhale and exhale through the active nostril (×3)

• Inhale and exhale through both nostrils (no nostril closed) (×3)

Round 2

• Begin with the active nostril (×3)

• Then the passive nostril (×3)

• Then both nostrils (×3)

Round 3

• Repeat the pattern from Round 1

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Humming Bee Breath Bhramari Pranayama

Brhamari pranayama brings stillness to the mind and soothes the nervous system. It reduces stress and relieves anxiety. It is said to lower blood pressure, support a healthy throat and creates a melodious voice. It releases anger and improves sleep quality.

Sit with your head, neck, and spine in alignment. (Do not practice bhramari while lying down.) Close your eyes and place your thumbs over your ears. Keep your pinky fingers near your nostrils and your index fingers near your eyebrows. Take a deep breath through your nose, focusing on the way your lungs expand.

Hold your breath in your lungs and press your pinky fingers against both of your nostrils, leaving them partially closed. As you exhale, use your throat to make a low-pitched humming sound. The sound should be similar to the buzzing of a bee.

This is a calming breathing exercise that promotes healing throughout the body. This exercise is most effective on an empty stomach. It is an excellent way to reduce stress and improve throat health.

Contraindications

• Chest pain

• Ear infection or pressure

• Epilepsy

• Menstruating and pregnant women

Bellows Breath Bhastrika Pranayama

Close your eyes and relax your jaw. Quickly inhale and exhale through your nose, keeping your mouth closed. You should feel your ribs flare out and in and as you breathe.

Breathe in and out three times, then allow yourself to breathe normally before repeating this exercise again. Continue this exercise for a total of 15 seconds. Over time, you can gradually increase the duration of this exercise to a full minute.

This type of breathing is highly stimulating and can leave you feeling energized. It can improve digestion and leave you feeling more alert and aware. This exercise can also lift excess Kapha and remove congestion from the lungs.

Contraindications:

• Detached retina

• Epilepsy

• Gastric ulcer

• Glaucoma

• Heart

• High blood pressure

• History of or risk of stroke

• Nosebleeds

• Pregnant or menstruating 

• Vertigo

• Recent abdominal surgery

Peruse our article: Hot List of Common Pitta Imbalances

Shitali Cooling Breath

How to perform shitali, or cooling breath:

Close your eyes and relax. Sit with your head, neck, and spine in alignment. Straight, yet relaxed.

1. Curl your tongue to make a straw shape.

2. Inhale slowly through the straw hole.

3. Exhale through the nose, keeping the mouth closed.

4. The inhalation will be cooling to your mouth, tongue, and the mucus membrane, and the head in general.
   

Note: If you cannot curl your tongue, clench the teeth gently together and press your tongue up against the teeth. Inhale through the teeth, exhale through the nostrils with the mouth closed.

Benefits of Shitali Pranayama

1. Cools the oral temperature down

2. Improves digestion, assimilation, and absorption

3. May lower blood pressure

4. Reduce symptoms of hot tongue and mouth

5. Alleviates burning eyes

6. Cooling to the entire body and mind
   

Shitali pranayama breathwork is an excellent practice for Pitta types and those with Pitta symptoms. Hot flashes? Add this to your morning and evening daily routine and anytime you need to cool off and chill out.

How Do I Know If I Have A Dosha Imbalance?

Look at these comprehensive and convenient lists of signs and symptoms of dosha imbalances.

Hot List of Common Pitta Imbalances

Wild List of Vata Imbalances

Sturdy List of Kapha Imbalances

As we are all comprised of Vata, Pitta, and Kapha, there can be an imbalance in any of the doshas, or a combination of dosha imbalances. Read all three lists and see if anything looks familiar.

Left Nostril Breathing | Chandra Bhedana (Moon-Piercing Breath)

bhedana = piercing

(chahn-drah) chandra = moon

An easy and most effective pranayama which cools the body. Single nostril breathing purifies the Chandra (moon) Nadi (channel). Nadis are energy channels in the subtle body through which prana (energy) flows.

Every hour and half, our bodies switch which nostril is dominant (most open). When the left nostril is dominant, our body cools down.

To Perform Chandra Bhedana or Left Nostril Breathing: Gently close your right nostril and simply breathing normally, inhaling and exhaling through the left nostril. This pranayama activates the parasympathetic nervous system activates, reducing adrenaline, slowly the heartrate, calming and clearing the thinking, reduces anxiety and...the body temperatures drops.

Chandra Bhedana is instantly cooling.

Both Shitali and Chandra Bhedana are cooling and especially useful during perimenopause and menopausal years.

Related Readings: Ayurveda for a Smooth Menopausal Transition

Ayurveda and Menstruation – Creating a Healthy Flow Ayurveda for Hot Flashes and Night Sweats: A Natural Solution How to Keep Your Cool eBook Free Ayurveda Recipe eBook Collection

Ujjayi Pranayama – The Breath of Victory

Benefits of Ujjayi Pranayama:

It creates a feeling of great joy. It calms the mind, relaxes the rib cage muscles, and brings a sense of victory, success, and achievement. It is balancing for all doshas. Excellent to calm agitation or anxiety.

How to Perform Ujjayi Breath:

1. You may sit on the floor in a posture (asana) or sit in a straight back hard seated chair. Sit at the edge of the chair, (not leaning back on the back rest), with your legs at 90 degrees. Use a pillow under your feet if needed so your legs are comfortably at 90 degrees.

2. Sit with your head, trunk, and neck in alignment.

3. How to perform a chink lock? Gently move your head in and down, toward your chest. Invite your awareness to your throat area. Lower your head into a gentle chin lock.

4. Gently seal your lips and exhale in and out through your nostrils.

5. Inhale and exhale slowly through your nostrils while contracting the muscles in the back of the throat.

6. It can take some time to get the sound correct. Keep experimenting. You’ll get it. A few tips to getting it right:

- Open your mouth, exhale the sound “haaaaaahhhh” as though you’re fogging up a mirror or cleaning your glasses. Play around for this for a bit and you’ll get it in no time.

- Now, close your mouth and attempt this sound. Feel the exhalation through your nostrils. Again, relax and keep playing with it. You will master this outflow and now use the same method for the inhalation, gently contracting the back of your throat as you inhale.

7. How do you know if you’re performing Ujjayi correctly? Your breath will sound like ocean waves. The inhalation sounds like the ocean creates as it forms a wave, and the exhalation sounds like a wave crashing on the shoreline.

8. Think of it this way—it sounds like Darth Vader’s breathing in Star Wars.

9. Perform twelve cycles of Ujjayi breath, but always perform within your comfortable capacity.

Enjoy our popular article: How to Cool Pitta and Reduce Body Heat with Ayurveda

The Benefits of Pranayama

Pranayama is very relaxing and can be an effective tool for stress management. It can improve lung function and strengthen the mind/body connection. The right breathing exercises can lower your blood pressure, reduce food cravings, increase vitality and focus, and help you sleep peacefully at night.

Breathwork practices are also an effective way to cleanse the mind and body. It can promote harmony in the body and leave you feeling balanced. There are many different breathing exercises and a guided, systematic approach with Saumya Ayurveda will teach you which pranayama is appropriate for you and how to practice correctly.

Although breathing exercises can be highly beneficial, practiced incorrectly, it can do harm. For this reason and others, it's best to practice pranayama under the guidance of an experienced teacher.

Finding the Right Breathwork for You

"The foundation to all pranayama, is to have established diaphragmatic breathing. Learn diaphragmatic breathing and change your life. Breathing links us both to the mind and the body and is therefore, grounding, calming and focusing. The more we pay attention to breathing by way of a gentle awareness, the more we can relax and find our mind concentrated. That’s where diaphragmatic breathing exercises come in."

-Veena, Saumya Ayurveda

Change my breath and it changes my life? It may seem a dramatic claim, yet it is not. Without breath, where is life? There are many sayings in English about breath, we lost our breath, we catch it, we hold it, we take a deep breath--yet the breath of life--meaning something one depends on, is among the most profound. Breath is not something we tend to connect with consciously yet is foundational in Ayurveda and to life itself.

Learn how to create an Ayurvedic lifestyle: Ayurveda Breathwork Pranayama is the anchor of your morning and evening Ayurveda routines.

10 Ayurvedic Evening Rituals for a Calming Night Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day

There is a saying, "The mind is more in the body, than the body is in the mind." The Saumya 3 step meditation process shifts us from fight-flight-freeze mode, to rest-restore-relax mode. Give it a try for forty days and observe the changes. The more grounded and relaxed we are, the smoother life flows.

"The breath is the connection between the mind and body, so by training the breath, we become calm, focused, and grounded, we slow down the aging process by decreasing stress. These practices are so simple and easy to have as part of our daily life. We actually feel and look younger."

- Veena, Saumya Ayurveda

1. Learn Diaphragmatic Breathing and Change Your Life. When we re-learn to breath diaphragmatically, we move from the flight-fight-freeze mode, to rest, restore, relaxation mode from where we want and need to live.

2. Free Daily Guided Practices: 11 minutes in the morning and in the evening, as anchors of your daily Ayurveda routine.

3. Ayurveda Daily Routines: Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day

10 Ayurvedic Evening Rituals for a Calming Night

"Choose a couple of practices from the routines that provide you with the greatest support. Perform them while applying our two minute meditation technique and your mundane tasks, just transformed into a mellifluous meditation. This is meditation applied to daily life."

- Veena, Saumya Ayurveda

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"Veena was able to help me regain my energy in just a few months and I’m feeling like my “young” self again! I love the food plan she designed for me, and all the supporting practices (am/pm routines, breathing techniques, herbs, and spice mixes) are so enjoyable to incorporate into my day. I highly recommend Saumya Ayurveda if you want to feel better and have more vitality.”

-Molly Rossini, Minnesota

“I love drinking the tea and cooking with my sweet and savory herbal mixes. The mudra, mantra...WOW. This is so cool! I have regained hope. Something wonderful is taking place. You and your knowledge come to me after a lifetime of searching and prayer. I am forever grateful.” --Mark Hughes, St. Paul, Minnesota

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“It is with great pleasure that I write this review! Working with Veena has remarkably changed my life – even in the places I was unaware that it demanded to be changed! Throughout the course of four months, Veena’s gentle and succinct approach allowed me to easily refine my routines into a more structured foundation that left me feeling more in graceful governance with myself – emotionally and physically.

Not only had she brought forth awareness in how I prepare/ relate to the food I eat, but she also prescribed me wonderful herbs to help calm my anxiety, detox my liver, and heal the ugly night sweats I’ve been experiencing due to hormonal imbalances.

Lastly, her guided meditations are a great grounding force, and I have since continued to explore the euphoric benefits of Yoga Nidra.

Veena is a well of divine knowledge, and her humor and light will be eternally appreciated!”

--Rachel Monson, Wisconsin

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“Working with Veena is incredible. She sees the possibilities that lay dormant in us and is so patient and kind in sharing her wisdom and tools to help birth those possibilities. As Ayurveda is a living science, it takes conviction and discipline to change habits, to live a different reality.

Veena makes navigating the changes smooth and meaningful, inspiring at every meeting, letting me know that, YES, changes are happening! Thank you, Veena. Many blessings!”

-Kyle Sangster, Minneapolis, Minnesota

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"Finding Veena was like finding myself again! Her advice, humour, support, knowledge and herbs are extraordinary! Thank you for a lifetime guidance”

- Evgenia Gibbs, UK

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Ayurveda Breathwork Pranayama

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Learn More about Ayurveda Breathwork Pranayama with Saumya Ayurveda

There are many things that should be considered when choosing breathing exercises, including the season, your dosha, and what your body currently needs. If you're feeling tired, an energizing breathing exercise, like bellows breath, is ideal. If you're struggling with stress, you should choose a calming exercise.

Breathwork is an anchor in your Ayurveda morning routine and evening rituals. Pranayama is a way of working with the subtler aspects of one's being. Listen to your body and pay attention to the signals that it sends you.

Discover the Saumya Ayurveda Way

We all want to be heard, understood, and cared for as whole beings, not a set of isolated symptoms. True health is more than the absence of disease, which is why Western medicine so often leaves us feeling hopeless and unseen.

Deep down, you already know what you’re searching for: a new framework for living – one that brings your entire being back into balance. With Saumya Ayurveda, you’ll receive individualized guidance to create the physically, mentally, and spiritually vibrant life you crave.

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MEET VEENA: YOUR AYURVEDIC GUIDE

Veena is a Certified Ayurvedic Practitioner and meditation teacher, and monk.

She is President Emeritus and teaching faculty of the Meditation Center.

Veena fell in love with the traditional medicine used in her family’s home, learning herbal remedies at her grandmother's knee.

An experienced Certified Ayurvedic Practitioner, Veena’s deep, intuitive knowledge of Ayurveda empowers her clients to reclaim their fullest, most vibrant lives –mentally, physically, and spiritually.

Veena individualizes treatment plans to each person, rather than offering a one-size-fits-all approach, so it fits your life and becomes woven in your lifestyle, naturally.

Learn more about Veena's work and book your FREE discovery call today.