5 Yoga Breathing Exercises For Beginners – Step-by-step Guide & Benefits

Yoga Breathing Exercises

Today we are going to learn the Yoga Breathing Exercises for beginners through which you can possibly treat any disease. But before this, know what is Yoga breathing exercises.

Yoga breathing exercises mean Pranayam and Pranayama is a Sanskrit word which is made up of 2 words “Prana” means “life” and “Ayama” means “expansion”. By doing deep breathing exercises we can control our lives. Through breathing exercises, we can control our respiratory process.

Pranayama and meditation have been given great importance in Yoga. Like yoga asanas and other yoga exercises, we do not use any physical force in breathing exercises.  Although there are many types of breathing exercises, today we will talk about some important breathing exercises which are very easy to do, even for the beginners.

Scientific View on Yoga Breathing Exercises

Science says that the faster the respiratory system of a creature, the lesser is his life expectancy. During Yoga breathing exercises, we take long breaths which increase our life expectancy. Like a turtle breathe 4-5 times in 1 min and his life expectancy is 150-200 years. If we extend our breathing rate then we can also increase our life expectancy.

Yoga Deep Breathing Exercises For Beginners

The list of Yoga breathing exercises given below is in sequence, it is the correct sequence. You have to practice all these pranayamas in this sequence Or you can practice these breathing exercises one by one i.e you can practice pranayama for 10-15 days and after you become master in it you can practice the next one.

Let’s get started,

First, sit on Padmasana or Siddhasana or Sukhasana comfortably. In the process of these Yoga Breathing Exercises, Bhastrika pranayama is practiced first.

Bhastrika Breathing Exercise (Bellows Breath)

Benefits and steps of Bhastrika Pranayama

Bhastrika Pranayama is an inhalation and exhalation technique. This is the simplest form of breathing exercise, which can be practiced by the beginners also. In this breathing exercise, we breathe deeply and then leave it. Inhalation and exhalation ratio should be 4: 4 sec, thus it takes 8 seconds at one round.

There is no such organ inside our abdomen which absorbs oxygen, so use your lungs while doing Bellows breath, do not fill the oxygen in your stomach. Do not keep any tension in the face while exercising, practice this Pranayam with happiness, ease, and concentration. Whenever you achieve something in your life how happy you feel at that time. Such happiness should be on your face while practicing this Breathing Exercise.

In order to make the heart healthy, to make the lungs healthy, and to get rid of all the mental ailments, practice this pranayama for at least 5 minutes daily. Those who have problems of depression, migraine pain, Parkinson, and paralysis they must do this pranayama. If you want to practice this pranayama more, then do it for a maximum of 10 minutes.

How To Do Bhastrika Breathing Exercise

  • Sit in any comfortable asana like Padmasana, Sukhasana, or Siddhasana.
  • Leave your whole body loose.
  • Hold the Gyan Mudra and put your both hand on your thighs.
  • Now take a deep breath and then exhale. Take 4-5 seconds time in inhaling and 4-5 seconds time in exhaling.

Learn more about Bhastrika Pranayama

Kapalbhati Breathing Exercise (Breathe Retention)

Kapalbhati Pranayama Benefits

The next breathing exercise Kapalbhati Pranayama should be practiced after Bhastrika Pranayama. The beginners might feel this pranayama tough but it is not that hard. In this Pranayam, you have to throw out the breath from your both nostrils. Let’s understand from the beginning.

In Bhastrika Pranayama we take the breath in and leave it out, but in Kapalbhati, we only leave/throw the breath out from our both nostrils. When we throw out the breath, our stomach automatically goes inside. Here’s an example to understand it better- when we cough, how our stomach goes in. Try to cough. Now, while coughing, breath comes out from our mouth but in the Kapalbhati, we have to throw breath from our both nostrils and our abdomen goes inside naturally.

Kapalbhati breathing exercise is especially useful for enhancing the aura of the face. To reduce obesity, practice this breathing exercises for 10-20 minutes every day, but if it is your first day then do it for only 1-2 minute and then gradually increase your duration. According to Yoga Guru Baba Ramdev, 99% of diseases can be treated with Kapalbhati Pranayam.

While practicing this breathing exercise, think in mind that all the extrinsic elements within my body are coming out. In the beginning, practice this pranayama for 30 seconds and gradually increase the duration of practice every day. Patients of heart and high blood pressure should practice this breathing exercises at slow speed (1 stroke in 1 sec).

How To Do Kapalbhati Breathing Exercise

  • Sit comfortably in any posture.
  • First, do normal breathing for 10-30 seconds.
  • Now blow the breath out from your both nostrils. When you throw the breath out from your nostrils your stomach automatically goes inside.
  • You do not have to throw the breath out forcefully and while doing this do not shake your body, keep the body still.

Learn more about Kapalbhati Pranayama

Anulom Vilom Breathing Exercise (Alternate Nostril Breathing)

Anulom Vilom Pranayama (Alternate Nostril Breathing)

There are 72 crores 72 lakhs 10 thousand 210 nerves in our body, all these nerves can be purified by Anulom Vilom Pranayama (Alternate Nostril Breathing Technique). Whenever you practice Anulom Vilom Pranayama you have to start inhaling from your left nose and end up this practice by exhaling from your left nostril always. The beginners can easily practice this Pranayam on their first day just follow the below steps.

Anulom Vilom Breathing Exercise is very helpful in curing stress, heart disease, depression, anxiety. If you have problems with arthritis, rheumatoid arthritis then you can get rid of it by practicing this pranayama every day. There are many other advantages of practicing Anulom Vilom, just keep practicing it and be healthy.

There is another method of Anulom Vilom pranayama, which is known as Nadi Shodhana Pranayama. There is not much difference between these two pranayamas, only the name is the difference. It is known in the scriptures as Nadi Shodhana Pranayama, whereas in the modern era, it is known as Anulom Vilom Pranayama.

How To Do Anulom Vilom Pranayama

  • First, sit comfortably.
  • Now place your right-hand thumb on your right nose and breathe deeply from your left nostril.
  • Now remove the thumb from your right nose and keep your middle and ring finger on your left nostril and then leave the breath out from your right nostril.
  • This is one round of Anulom Vilom and you have to do this at least for 5-10 mins, that is the minimum duration for this exercise.
  • Another important thing to keep in mind that you have to take 4-5 seconds in inhalation and 4-5 seconds in exhalation.

Learn more about Anulom Vilom Pranayama

Bhramari Breathing Exercise (Bee Breathing)

Bhramari Pranayama OR Bee Breathing

The above exercises have made your body and mind quite calm. By above 3 pranayamas, your body and mind start to get calm and you start moving in the state of meditation. Now, this Bhramari is an easy pranayama practice for beginners. It is also known as the bee-breathing technique because in this exercise we make sound like a bee. In this breathing exercise, you have to focus on the Agya Chakra (the point between our eyebrows) while doing it.

This pranayama can cure the disease of high blood pressure and heart problems. Bhramari Pranayama makes us get rid of all kinds of tensions. You can practice this Pranayam in the morning and at night while sleeping.

How To Do Bhramari Breathing Exercise

  • Sit comfortably.
  • Now bend your both hands from the elbows and keep both your thumbs on your ears. Do not put the thumbs inside your ears, put them on the Targus to close the ears.
  • Place the index fingers of your both hand on your forehead (above the eyebrows) and keep the remaining three fingers on your eyes.
  • Now take a deep breath and leave the complete breath out by creating a sound like a bee.
  • Take 5-10 sec while breathing in and 10-15 sec while breathing out.
  • Practice Bhramari breathing exercise at least 5 times, you can practice this Pranayam for 5-10 minutes also.

Learn more about Bhramari Pranayama

Udgeeth Breathing Exercise (Omkaar Breathing)

Udgeeth Pranayama or Om Chanting Benefits

By the Bhramari Pranayam, divine light is produced in the Agya chakra (the point between our eyebrows), at the same time, while preserving the mind in Agya chakra, we do Udgeeth Pranayam. In this Yoga Breathing Exercise, we chant Om (Aum).

This breathing yoga is also known as Omkar chanting and it is practiced in the end in the pranayama series. This breathing yoga takes us into the state of meditation.

To practice this Pranayam, sit in any comfortable posture like Padmasana position in Dhyan Mudra, concentrate on the Agya Chakra. Take a deep breath and chant Oooommmmmm… while leaving the breath. This is also an easy pranayama breathing technique for beginners. You can practice this pranayama as long as you want.

One extra pranayama. If you want you can practice this also. Otherwise, 5 are ok.

Sitali Breathing Exercise (Cooling Breathe)

Sitali Pranayama And its Benefits

This breathing exercise is very helpful in lowering the temperature of our body that is why it is known as Sitali Pranayama. This breathing yoga is helpful in reducing blood pressure. During summer one can get rid of the heat by practicing this exercise.

How to Do Sitali Breathing Exercise

  • Sit comfortably or sit in the Padmasana
  • Now take your tongue out of the mouth and make nozzles shape.
  • Now slowly inhale from the middle of the tongue. Take the breath in that much that the lungs will be filled.
  • In this situation, do the Kumbaka (hold the breath in) for a few minutes.
  • Now put the tongue inside and close the mouth.
  • Now bend the face towards the lower side and apply Jalandhar bandha.
  • After some time slowly release the breath out from your nostrils.
  • This is one cycle of Sitali breathing exercise. Do this yoga breathe for at least 5 minutes.

Learn More About Sitali Pranayama

These 5 breathing exercises are very easy and they prove to be very useful in many severe diseases and disorders. These five pranayamas take at least 30-45 minutes of time. If you practice all these pranayama 30-45 minutes every day, you can never become ill in your whole life.

Instruction for Beginners while practicing these Yoga Deep Breathing exercises

Breathing techniques are not harmful to health unless you are doing it in a wrong way or forcefully. If you are a beginner and it’s your first day then practice all the deep breathing exercises at a slow pace which is the actual meaning of Pranayama. For the first time practice all these yoga breathing exercises for 2-5 mins only. After daily practice, gradually increase your duration from the 2nd-3rd day.

There are some Pranayama breathing techniques which you cannot do in some circumstances or some precautions have to be followed while doing them.

As you should not practice Bhastrika Pranayam more than 5 minutes, should not practice Kapalbhati Pranayam during pregnancy and many more on which we have discussed above. You can also know more about all these pranayama breathing techniques by clicking on the link given below on end of every topic.

Benefits Of Yoga Deep Breathing Exercises

The main advantages of Yoga breathing exercises are that it can able to cure all the mental illness such as anxiety, panic attack, stress, etc. Along with this, these breathing exercises are also beneficial for all the important organs of our body. Let’s understand and know the amazing benefits of yoga breathing exercises.

Yoga Deep Breathing Exercises For Sleep

In today’s stressful environment, most people are suffering from a serious problem of sleepiness. Due to not having to sleep at night, mental stress dominates our brain throughout the day, which affects our entire routine. Yoga Breathing exercises help you in better sleep. Practice all these or 1-2 breathing exercise every day after 2-3 hour of the dinner.

Yoga Deep Breathing Exercises For Asthma

Pranayam is not just a breathing technique but it is a process of creating prana in our body. From the perspective of asthma, pranayama is an important aspect of yoga. The root cause of asthma is swelling in the lungs. Lung swelling can be cure by pranayama.

Yoga Deep Breathing Exercises To Lower the blood pressure

Pranayama Breathing exercise helps in reducing blood pressure naturally. Deep breathing yoga prevents the nervous system and helps the blood flow to reach the tissues. Research has shown that instead of sitting quietly, deep breathing 6 times in half a minute can reduce systolic blood pressure to 3.4 units.

Yoga Deep Breathing Exercises for Kids

Deep breathing exercise is very beneficial for new generation nowadays. Nowadays, in many children symptoms of mental illness are begins to show at an early age.

Today, the way the tech has taken the young children out of their grip, children are falling prey to depression at the age of 10 to 15.

Therefore, kids and people of all ages can be excluded from this situation by yoga, pranayama, meditation, etc.

FAQs On Yoga Deep Breathing Exercises

Here are some Frequently Asked Questions on Yoga Breathing Exercises.

Question: What is the best time to do breathing exercises?

Answer: The best time to do pranayama breathing exercise is before sunrise. But if you do not get up early in the morning then you can practice anytime before 8 am. Although you can do yoga even during the day or in the evening, keep in mind that you have an empty stomach or have had food before 2-3 hours.

Question: What is the purpose of Pranayama breathing exercises?

Answer: Yoga Breathing Exercises are some of the most basic and useful yoga exercises that every human can do. Breathing is not only necessary for life, but by breathing in the right way, calm, endurance, spirituality, reaction time, and strength increase.

Question: Why should I do breathing exercises?

Answer: We live because we breathe. If there is no breath, there will be no life. Unfortunately, in most adults, the habit of breathing is very bad and it should be corrected for a healthy life. Yoga Breathing exercises can help you live a better life. It is also helpful in stress and anxiety management, problems like asthma and apnea, quit smoking, etc.

Question: What are Recaka, Kumbhaka, and Puraka in yoga breathing exercises?

Answer: Pooraka means inhalation, Kumbhakra means holding the breath in or out, and Rechaka means exhalation.

Question: Is Yoga breathing exercises can be good for you while smoking cigarettes?

Answer: Pranayama and smoking are actually opposite to each other. Either you practice yoga or smoke cigarettes but you cannot do both at the same time. Pranayama breathing exercise helps you in quitting the bad habit of smoking cigarette.

Question: I am a regular yoga practitioner, but feel experiencing discomfort following Pranayama breathing exercises?

Answer: If you are experiencing ‘restlessness’, it will be better if you practice some other swash technique or learn again through an experienced yoga guru. Breathing techniques transform subtle energy flow and if you are not following the right technique, then you can create unexpected results for yourself.

Question: Are there better techniques than breathing exercises to have a healthy blissful life?

Answer: Breathing exercises are definitely very good but by meditation, you can live a happy and blissful life. Pranayama is necessary because it protects you from many kinds of diseases but ultimately it takes you to the state of meditation. That is why it is described in Patanjali Ashtanga Yoga.

Question: What is more powerful in dealing with anxiety: meditation or breathing exercises?

Answers: Breathing yoga is usually a central part of meditation. When you really focus on your breathing and take all other thoughts out of your mind, then breathing exercises work more effectively.

Question: What physical changes happen after a year of daily breathing exercises?

Answer: This will help you to stabilize hormonal imbalance problems. Breathing Exercise gives you the energy to work 15-18 hours a day easily. It helps you deal with corporate job stress.

Question: Should I practice deep breathing exercises on a full stomach?

Answer: Generally, it depends on the physical strength of a person. A weak person should not do it with an empty stomach while a strong person can do it with an empty stomach. But exercising breathing yoga with a full stomach is always a bad habit and is also harmful. To do this you should wait at least 1 hour.

Question: What is the correct way of doing breathing exercises?

Answer: The correct way to do breathing exercises is to use your lungs. When you fill your lungs completely with the air your stomach goes inside naturally. To breathe in pranayama, the lung should always be used, the breath should never be filled in the stomach.

Question: What are the best deep breathing exercises I can during short-time breaks?

Answer: You can do Bhastrika and Udgeeth pranayama during a short break. You can do these two breathing techniques while working in the office. In Bhastrika do deep soundless breathing while in Udgeeth do soundless breathing and chant OM in your mind.

6 thoughts on “5 Yoga Breathing Exercises For Beginners – Step-by-step Guide & Benefits”

  1. Mohan Singh Rawat

    Very Helpful infomation of breathing paranayama. I want to know about breathing exercises for stress please help me out.

    1. YogaChapter

      Namaste Mr. Mohan Singh Rawat,
      As per your request, we will surely provide you some best breathing exercises for stress and other mental problem. Till then keep visiting our website.
      Thank you for your visit.

  2. Meenakshi Lakhera

    Can these pranayams still be practiced if one is under any prescribed medications?

    1. Yes, even if a person consumes medicines, he can still practice all these pranayamas (but with empty stomach). When a person feels that his health is improving, then he can reduce the dose of medicine as per the advice of the doctor.

  3. Alka

    I am suffering from sciatica and high cholesterol. What aasanas and pranayama should I do?

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