Pranayama: the breathing techniques of yoga, with guided timers
Pranayama is the breathing side of yoga: a set of techniques for controlling the breath to steady the mind. This is a plain-language map of the main ones, each with a guided timer you can run in your browser.
What pranayama means
"Prana" is often translated as life force or breath, and "ayama" as extending or controlling, so pranayama means something like breath control or breath extension. In practice it is a family of techniques that change the pace, depth or path of the breath on purpose.
You do not need the philosophy to use them. Most work as simple, timed patterns, which is what the guided timers below give you. Treat the calming and focusing effects as things practitioners report and small studies suggest, rather than proven cures.
The techniques, with a timer for each
Pick one and follow the circle. Each page explains the technique and paces it for you.
- Alternate nostril (nadi shodhana)Breathe through one nostril at a time. Traditionally used to settle before meditation.
- Ujjayi (ocean breath)Steady, even breathing with a soft throat sound.
- Kapalabhati (skull-shining breath)Rapid, forceful exhales. The most intense of these, with real cautions.
- Box breathing (sama vritti)Equal in, hold, out, hold. The equal-ratio pattern predates the modern name.
- Coherent breathingSlow, equal breaths at around six a minute. A gentle place to start.
Where to start
If you are new to this, coherent breathing or alternate nostril are the gentlest. Box breathing is a good next step. Leave kapalabhati until last, and read its cautions first, because rapid forced breathing is not for everyone.
None of these should feel like a struggle. Light-headedness is a signal to stop and breathe normally, not to push through.
Try a technique now
Each technique above has a free guided timer. Start with coherent breathing if you are not sure, then explore the rest.
Frequently asked questions
- Is pranayama safe?
- The slow techniques (coherent, alternate nostril, ujjayi, box) are gentle for most people. The forceful ones (kapalabhati and rapid breathing methods) can cause light-headedness and are best avoided if you are pregnant, have high blood pressure, heart or lung conditions, or are prone to fainting. When in doubt, ask a doctor.
- Do I need to be doing yoga?
- No. These are breathing techniques you can use on their own, at a desk or before bed. They come from yoga, but the guided timers here treat them simply as paced breathing.
- Which one is best?
- The one you will actually do. For calming down quickly, the physiological sigh has the strongest evidence. For a daily steadying practice, coherent breathing is the easiest to sustain. There is no single best; try a couple and keep what fits.