Pranayama

Pranayama is the Sanskrit term for breath control practices in yoga. "Prana" means life force or vital energy, and "ayama" means extension, regulation, or control. Together, pranayama describes the practice of consciously regulating the breath to influence the body's energy and mental state.

The Fourth Limb

In Patanjali's eight-limbed yoga, pranayama is the fourth limb — positioned between asana (physical practice) and pratyahara (sense withdrawal). The placement is intentional: controlled breathing bridges the physical and mental practices, serving as a transition from outer to inner work.

Key Pranayama Techniques

Ujjayi (Victorious Breath): Slight constriction at the back of the throat creates an ocean sound. Used throughout vinyasa and Ashtanga practice to regulate pace and build internal heat.

Nadi Shodhana (Alternate Nostril Breathing): Alternating the breath between nostrils. Traditionally used to balance the left and right energy channels (nadis).

Kapalabhati (Skull-Shining Breath): Rapid, forceful exhalations with passive inhalations. Energizing and warming — commonly practiced in Kundalini yoga.

Bhramari (Bee Breath): Humming on the exhale creates a vibration that calms the nervous system. Used in meditation and stress reduction.

Box Breathing: Inhale, hold, exhale, hold — each for equal counts. Simple, powerful for stress regulation.

The Science of Breath

The breath is unique among autonomic body functions — it is the only one that can be controlled voluntarily. This makes it a direct lever on the autonomic nervous system: slow, deep breathing activates the parasympathetic (rest) response; rapid breathing activates the sympathetic (stress) response.

Pranayama essentially teaches conscious control of this lever.