Pranayam for beginners: 3 simple breathing techniques to start today

Pranayam — the practice of breath control — is the quiet powerhouse of yoga. Before any pose, the breath comes first. These three simple techniques are safe, gentle, and something you can start today.

1. Deep belly breathing

Sit comfortably, one hand on your belly. Breathe in slowly so the belly rises, then out fully so it falls. Five minutes of this alone calms the nervous system.

2. Equal breathing (Sama Vritti)

Breathe in for a count of four, out for a count of four. Keeping them equal steadies the mind — perfect before sleep or a stressful day.

3. Alternate nostril breathing (Nadi Shodhana)

Using your thumb and ring finger, gently close one nostril, breathe in; switch, breathe out. This balancing breath clears the head and settles anxiety.

A note on safety

Keep every breath gentle — never strain. If you feel dizzy, return to normal breathing.

Learn it properly

I guide pranayam live online, step by step. Join a free class and start where you are.