Pranayama

Pranayama, for beginners.

Pranayama is the yogic practice of working with the breath on purpose, to a set count and in a particular way. The word joins prana, breath or life force, with ayama, extension. Reed has five classical pranayamas, from a soft ocean sound to a vigorous bellows. This page explains what each one is and where to start.

Last updated: October 2026

What pranayama is

In Patanjali's Yoga Sutras, pranayama is the fourth of yoga's eight limbs, after the postures. It covers the ways of regulating the breath: how long each breath lasts, its rhythm, where it moves, and the pauses between breaths. Each technique sets those in its own way.

There is no single list of types. The Hatha Yoga Pradipika, a 15th-century manual, describes eight, Ujjayi, Bhastrika and Bhramari among them, and counts Kapalabhati among its six cleansing practices. It places alternate nostril breathing, Nadi Shodhana, before all of them, as the preparation. Modern teachers draw on these and add their own.

Five pranayamas, with their counts

• 5 min Ujjayi a soft ocean sound, slow and even
• 8 min Nadi Shodhana alternate nostril, for balance
• 7 min Bhramari a humming exhale, to unwind
• 2 min Kapalabhati vigorous exhales, for a lift
• 2 min Bhastrika the bellows breath, vigorous

Ujjayi, the ocean breath

You breathe through the nose with a slight narrowing at the back of the throat, which makes a soft, steady sound, like the sea heard from a distance. Four counts in, six out, no holds. In Reed it's the first session in the Pranayama tab: it's gentle, and the sound makes the count easy to keep. How to do Ujjayi.

Nadi Shodhana, alternate nostril breathing

The hand closes one nostril, the breath moves through the other, and the sides take turns: four counts in, a hold of four, four out, a hold of four. It is a practice for balancing and steadying the mind. How to do Nadi Shodhana.

Bhramari, the humming bee breath

Four counts in, a brief hold of two, then a long six-count exhale carried out on a soft hum. The sound is the technique, and it suits the hour before bed. How to do Bhramari.

Kapalabhati, the skull shining breath

Short, forceful exhales led from the belly, with a passive inhale between them: two soft counts in, one quick push out. It's quick and waking, best kept for the morning. It is one of Reed's two vigorous techniques. How to do Kapalabhati.

Bhastrika, the bellows breath

Here both halves are forceful: two counts pulling in, two pushing out, in equal measure. Short and deliberate, it is Reed's second vigorous technique. How to do Bhastrika safely.

Where to begin

Start with the gentle three. Ujjayi is the easiest way in, because the sound keeps you on the count. Bhramari comes next, in the evening, and Nadi Shodhana once you're comfortable alternating with your hand. Leave Kapalabhati and Bhastrika until the slow patterns feel easy, and keep them short: in Reed each one runs two minutes.

Sit upright on a chair or on the floor, and breathe through the nose unless the technique says otherwise. Five minutes a day is enough to learn a count. Reed asks how you feel before and after each session, so after a couple of weeks you'll have your own record of which pranayama settles you and which one wakes you up.

Pranayama for sleep, anxiety and energy

For the evening, the slow pranayamas fit best, Bhramari above all; Breathing for sleep has the full routine. For a racing mind, start with Breathing for anxiety. For a lift, Energizing breathing covers the vigorous pair and who should check with a doctor first.

Practising safely

Questions

What is pranayama?

The yogic practice of regulating the breath: how long each breath lasts, its rhythm, and the pauses in it. The word joins prana, breath or life force, with ayama, extension. In Patanjali's Yoga Sutras it is the fourth of yoga's eight limbs.

How many types of pranayama are there?

It depends on the text. The Hatha Yoga Pradipika describes eight, and modern teachers add others. Reed has five classical ones: Ujjayi, Nadi Shodhana, Bhramari, Kapalabhati and Bhastrika.

Which pranayama is best for beginners?

Start with a gentle one that has no forceful breathing. Ujjayi is a good first choice: four counts in, six out, with a soft sound that keeps the count. Bhramari and Nadi Shodhana come next.

Can I do pranayama before bed?

The slow ones, yes. Bhramari suits the hour before bed, and Ujjayi works too. Keep Kapalabhati and Bhastrika for the morning or the afternoon.

Is pranayama safe?

The gentle patterns ask little of the body; stop if you feel dizzy. The vigorous ones are not for everyone: if you are pregnant, or have a heart condition, high or low blood pressure, a respiratory condition, epilepsy, or experience panic attacks, check with a doctor first. Reed is for general wellbeing; it is not medical advice or treatment.

Are these sessions free?

Yes. Every session in Reed is free and unlimited, with no account. Reed Pro adds personal insights on top; it never locks a session.