Pranayama Practice Routine

“TASMIN SATI SHVASA PRASHVASAYORGATI VICHCHEDAH PRANAYAMAH“
Patanjali Yoga Sutras 2.49

“Tasmin sati shvāsa–praśvāsayor gati vicchedaḥ prāṇāyāmaḥ”
Yoga Sūtras of Patañjali – 2.49

Prāṇāyāma is the fourth limb of the eightfold path of Aṣṭāṅga Yoga, as outlined by Patañjali in Yoga Sūtra 2.29. In the Yoga Sūtras, prāṇāyāma is presented as a preparatory discipline for concentration, refining the breath in order to steady the mind—an understanding that is also reflected in earlier Buddhist texts.

Prāṇāyāma is not meant to be practiced in isolation. It is traditionally advised that it forms part of an integrated practice that includes Yama, Niyama, and Āsana, providing the ethical, mental, and physical foundation necessary for safe and effective breath work.

The word Prāṇa refers to life force or livingness, and Āyāma means expansion.
Prāṇa + Āyāma = expansion of one’s life force.

Some interpretations describe prāṇāyāma as Prāṇa + Yama, with Yama meaning control, thus defining prāṇāyāma primarily as breath control. While this perspective is common, it represents a more limited understanding when compared to the broader concept of expanding and refining prāṇic flow within the body and mind.

In prāṇāyāma, it is not merely the oxygen that is important, but the subtle prāṇa that is absorbed along with the breath.

Phases of the Breath

Prāṇāyāma works with four distinct phases of respiration:

• Pūraka – inhalation
• Recaka – exhalation
• Antar Kumbhaka – internal retention
• Bahir Kumbhaka – external retention
  (Kumbhaka means retention)
  

Broadly, prāṇāyāma practices may be classified as energizing, balancing, or cooling, depending on their effect on the nervous system and subtle body.

Daily Pranayama Practice (30 minutes)

This video presents a structured daily prāṇāyāma routine, retained consistently to support discipline, nervous system regulation, and steady mental focus. Rather than changing practices for variety, the emphasis is on repetition and continuity to establish a strong and reliable prāṇāyāma foundation.

Main Practices Included:

Nāḍī Śodhana Prāṇāyāma (15 minutes)
Vishnu Mudra / Nāṣikāgra Mudra
Inhale – internal retention – exhale
Gradual introduction of:

• Antar Kumbhaka
• Bahir Kumbhaka
  Breath ratio emphasized: 1: 2: 2: 2
  Internal So–Hum awareness to stabilize attention
  

Mahā Bandha (Preparation & Integration)

Mūla Bandha
Uḍḍiyāna Bandha
Jālandhara Bandha
Applied with breath retention to direct and contain prāṇic movement

Bhrāmarī Prāṇāyāma (5 minutes)

Gentle closing of eyes and ears
Nasal inhalation
Humming exhalation
Soothing and inward-drawing effect

Om Chanting (5 minutes)

Full articulation of A – U – M
Awareness moving through the chest, throat, and head
Followed by silence

Mental Breath Awareness / Sahaja Prāṇāyāma (5 minutes)

Silent, subtle breathing
Mental counting from 27 down to 0
Restarting if attention is lost
Cultivation of sustained concentration

While this daily routine remains constant to support a strong prāṇāyāma foundation, a wide range of prāṇāyāma techniques are taught separately in other modules for broader study and understanding.

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