Pranayama

Below are the most widely taught techniques, described faithfully. The tradition (Iyengar, Desikachar, and the Hatha Yoga Pradipika) stresses an upright spine, a calm seat, and never straining. Nadi Shodhana (alternate-nostril breathing) — the foundational balancing breath:

1. Sit upright. With the right hand, use thumb to close the right nostril, ring finger for the left.
2. Close the right nostril; inhale slowly through the left.
3. Close the left; exhale through the right.
4. Inhale through the right; close it; exhale through the left. That is one round.
5. Continue smoothly for several minutes, breath even and quiet. Iyengar teaches keeping the breath silken, with no jerk. Ujjayi (“victorious”/ocean breath) — a slight constriction at the throat (glottis) makes a soft ocean-like sound; the breath is slowed, lengthened and made audible to the practitioner. Used both seated and through asana. Kapalabhita (“skull-shining” kriya) — a cleansing technique of forceful, sharp exhales through the nose with passive inhales, performed in rapid rounds (e.g. 20–30 pumps), then rest. Traditionally classed as a kriya (cleansing), not pure pranayama. This is the technique requiring most caution. Bhastrika (“bellows”) — forceful both inhale and exhale in rapid succession; even more vigorous than kapalabhati. Kumbhaka (retention) — holding the breath after inhale (antara) or after exhale (bahya). Classical texts treat retention as advanced and to be approached only after the breath is steady, traditionally under a teacher. Classical ratio teaching (e.g. from the Hatha Yoga Pradipika lineage) often lengthens the exhale relative to the inhale, and introduces retention gradually (e.g. inhale:hold:exhale ratios) — but the texts and modern teachers like Iyengar are emphatic that retention is never forced and is learned slowly. (Sourcing note: protocols are faithful descriptions of classically and Iyengar-taught methods; Sanskrit terms are standard.)

Pranayama is rooted in the Upanishads and codified in Patanjali’s Yoga Sutras (where it is the fourth limb) and the medieval Hatha texts — the Hatha Yoga Pradipika (Svatmarama, 15th c.), Gheranda Samhita, and Shiva Samhita.

In the modern era it was systematised and brought West largely through T. Krishnamacharya and his students B.K.S.

Iyengar (Light on Pranayama, 1981) and T.K.V. Desikachar, and through Swami Sivananda and the Bihar School of Yoga. → suggested nodes under.

Wim Hof Method — its power-breathing closely resembles bhastrika/kapalabhati plus retention.

• Coherent / resonance breathing — slow nadi-shodhana-rate breathing converges with the ~5–6 breaths/min coherence target.
• Box breathing — a simplified, even-ratio cousin with built-in retention.
• Qigong / Tummo — breath-and-energy cultivation in the Daoist and Tibetan systems.
• Christian/Hesychast breath-prayer — coordinating breath with the Jesus Prayer.

Forcing or straining. The cardinal error. Iyengar insists pranayama should never strain the lungs or heart; if it produces gasping, tension or distress, you have overdone it.

• Starting with retention or forceful kriyas. These are advanced; build a steady, slow breath first.
• Slumped posture. A collapsed chest defeats the breath; sit tall.
• Holding too long, too soon. Kumbhaka should lengthen gradually over months, ideally with a teacher.
• Practising on a full stomach — traditionally avoided.