Pranayama Techniques: An Overview for Teachers

Pranayama—the conscious regulation of breath—is one of yoga's most powerful tools for affecting body, mind, and energy. While asana practice gets most of the attention in Western yoga classes, traditional teachings place pranayama at the heart of the practice. As B.K.S. Iyengar notes, "Breathing in prāṇāyāma practices is done through the nose only, except in Śitalī and Śitakārī. Prāṇāyāma is best done sitting on the floor on a folded blanket."

For teachers, pranayama presents both opportunity and responsibility. Done skillfully, breath work can calm anxiety, increase energy, improve focus, and deepen students' connection to their practice. Done carelessly, it can cause dizziness, anxiety, or even harm students with certain health conditions. This overview will help you understand the essential pranayama techniques, when to teach them, and how to keep students safe.

Key Concepts

What Is Pranayama?

Pranayama comes from two Sanskrit roots: prana (life force, vital energy) and ayama (extension, expansion, control). It's not just breathing—it's the conscious manipulation of breath to affect the flow of prana through the body.

Traditional yoga philosophy describes the body's energy system through nadis—"a tubular organ of the body like an artery or a vein for the passage of prāṇa or energy. A nāḍī has three layers like an insulated electric wire." The three main nadis are:

• Ida: Left channel, cooling, lunar, feminine energy
• Pingala: Right channel, heating, solar, masculine energy
• Sushumna: Central channel, where kundalini energy rises

Pranayama practices aim to balance and purify these energy channels, creating optimal conditions for meditation and spiritual development. But even if you don't teach the esoteric aspects, the physiological effects are profound: pranayama directly affects the nervous system, heart rate, blood pressure, and mental state.

Categories of Pranayama

Pranayama techniques fall into several categories based on their effects:

Calming/Cooling:

• Nadi Shodhana (alternate nostril breathing)
• Sitali (cooling breath)
• Sitkari (hissing breath)
• Chandra Bhedana (left nostril breathing)

Energizing/Heating:

• Kapalabhati (skull-shining breath)
• Bhastrika (bellows breath)
• Surya Bhedana (right nostril breathing)

Balancing:

• Ujjayi (victorious breath)
• Sama Vritti (equal breathing)
• Viloma (interrupted breathing)

Understanding these categories helps you choose appropriate techniques for different class contexts. Morning class? Consider energizing practices. Evening class? Emphasize calming techniques. Anxious students? Avoid heating breaths that might increase agitation.

The Four Phases of Breath

Every pranayama practice works with four phases:

1. Puraka (inhalation): Drawing breath in
2. Antara Kumbhaka (retention after inhalation): Holding breath with lungs full
3. Rechaka (exhalation): Releasing breath out
4. Bahya Kumbhaka (retention after exhalation): Holding breath with lungs empty

Beginners work primarily with puraka and rechaka—simply regulating the length and quality of inhalation and exhalation. Kumbhaka (breath retention) is advanced and requires careful progression. As teaching guidance notes, students should develop "ease with antara kumbhaka" before attempting bahya kumbhaka, which is more challenging.

Posture and Preparation

Pranayama requires stable, comfortable seated posture. The spine must be upright to allow free movement of the diaphragm and full expansion of the lungs. Traditional postures include:

• Sukhasana (easy pose) with support under hips
• Siddhasana (accomplished pose)
• Padmasana (lotus pose) for advanced practitioners
• Virasana (hero pose) with or without props

The key is that students can sit comfortably for 10-20 minutes without fidgeting or collapsing. Most students need props: blocks or blankets under the hips to tilt the pelvis forward and take pressure off the knees and lower back.

In Practice

The Essential Techniques

Here are the core pranayama practices every yoga teacher should know:

Ujjayi Pranayama (Victorious Breath) The foundation of vinyasa practice. "Introduce ujjayi pranayama in every class. Teach the relationship between breath and movement even within the relative stillness of a held asana." Ujjayi involves a slight constriction of the throat, creating an oceanic sound. It builds heat, focuses the mind, and provides an audible rhythm for practice.

Nadi Shodhana (Alternate Nostril Breathing) The quintessential balancing practice. Students alternate breathing through left and right nostrils, using the fingers to close one nostril at a time. This practice calms the nervous system, balances the hemispheres of the brain, and prepares the mind for meditation. It's safe for almost everyone when practiced without retention.

Kapalabhati (Skull-Shining Breath) An energizing practice where "the inhalation is slow but the exhalation is forceful." The emphasis is on sharp, active exhalations while inhalations happen passively. This practice clears the sinuses, energizes the body, and sharpens mental focus. It's "a milder form of Bhastrikā Prāṇāyāma" and more appropriate for general classes.

Bhastrika (Bellows Breath) A more vigorous practice where "the air is forcibly drawn in and out as in a blacksmith's bellows." Both inhalation and exhalation are active and forceful. This is heating, energizing, and should be taught with caution—it's not appropriate for beginners or students with high blood pressure, heart conditions, or anxiety.

Sitali/Sitkari (Cooling Breaths) Cooling practices where breath is drawn in through the mouth (either over a curled tongue in Sitali or through clenched teeth in Sitkari) and exhaled through the nose. These practices lower body temperature and calm the mind—perfect for hot days or overheated students.

Integrating Pranayama into Classes

Most yoga classes in the West focus on asana with minimal pranayama. Here's how to integrate breath work effectively:

Beginning Classes:

• Teach ujjayi breath in every class
• Introduce simple breath awareness (counting breaths, noticing natural rhythm)
• Practice brief nadi shodhana (3-5 minutes) without retention
• Emphasize the connection between breath and movement

Intermediate Classes:

• Extend pranayama practice to 10-15 minutes
• Introduce kapalabhati (1-2 rounds of 30-50 breaths)
• Teach simple ratios (e.g., 1:2 inhale to exhale)
• Begin exploring antara kumbhaka (brief retention after inhalation)

Advanced Classes:

• Dedicate 15-20 minutes to pranayama
• Teach bhastrika with proper preparation
• Explore complex ratios and extended retention
• Introduce bandhas (energy locks) with kumbhaka

When to Practice:

• After asana, before meditation (traditional sequence)
• At the beginning of class for centering (brief practice)
• As a standalone practice (pranayama-focused classes)

Safety Considerations

This cannot be overstated: "Persons suffering from high blood pressure or heart trouble should never attempt to hold their breath (kumbhaka). They can practice Nāḍī Śodhana Prāṇāyāma without retention (kumbhaka)."

General safety guidelines:

Contraindications for breath retention:

• High blood pressure
• Heart conditions
• Pregnancy
• Recent surgery
• Epilepsy
• Severe anxiety or panic disorders

Contraindications for heating breaths (kapalabhati, bhastrika):

• High blood pressure
• Heart conditions
• Pregnancy
• Hernias
• Recent abdominal surgery
• Menstruation (traditional teaching, though some modern teachers disagree)
• Glaucoma or detached retina

Signs students are doing too much:

• Dizziness or lightheadedness
• Tingling in extremities (hyperventilation)
• Anxiety or panic
• Headache
• Nausea
• Chest pain or difficulty breathing normally afterward

"Each should measure his own capacity when doing prāṇāyāma and not exceed it. This may be gauged as follows: suppose one can with comfort inhale and exhale for 10 seconds each in rhythmic cycles" for several rounds. If students can't return to normal breathing easily afterward, they've pushed too hard.

Teaching Cues for Pranayama

Pranayama requires different cueing than asana:

Setup:

• "Find a comfortable seat where your spine can be upright without strain"
• "If your knees are higher than your hips, sit on a block or folded blanket"
• "Rest your hands on your knees or in your lap"
• "Close your eyes or soften your gaze downward"

During practice:

• "Breathe only through your nose unless otherwise instructed"
• "Keep your breath smooth and steady—no gasping or straining"
• "If you feel dizzy or uncomfortable, return to normal breathing"
• "Your breath should feel easeful, not forced"

Ratios and counting:

• "Inhale for a count of four, exhale for a count of four"
• "Gradually extend your exhale to six counts, keeping the inhale at four"
• "Don't sacrifice smoothness for length—smooth breath is more important than long breath"

Ending:

• "Release the technique and breathe naturally for a few breaths"
• "Notice how you feel—the effects of pranayama often emerge after you stop"
• "Open your eyes slowly when you're ready"

Common Questions

Q: How long should I spend on pranayama in a typical class?

It depends on your class level and focus. In a 60-minute asana-focused class, 3-5 minutes of pranayama (usually ujjayi instruction or brief nadi shodhana) is appropriate. In a 75-90 minute class, you might dedicate 10-15 minutes. For pranayama-focused classes or workshops, 30-45 minutes of breath work is reasonable. Always leave time for students to return to normal breathing and integrate the practice.

Q: Should I teach pranayama before or after asana?

Traditionally, pranayama comes after asana and before meditation. The logic: asana prepares the body to sit comfortably, pranayama prepares the mind to meditate. However, brief pranayama at the beginning of class (3-5 minutes) can help students arrive and center. The extended pranayama practice should come after asana when the body is warm and the mind is focused.

Q: What if students get dizzy during pranayama?

Stop immediately and have them return to normal breathing. Dizziness usually indicates hyperventilation (breathing too fast or too deeply) or breath retention that's too long. Have them rest, perhaps lie down if needed. Once they recover, explain that pranayama should never cause discomfort—they should reduce the intensity, shorten the retention, or skip the practice entirely if it doesn't feel right.

Q: Can pregnant students practice pranayama?

Yes, with modifications. Pregnant students should avoid:

• Any breath retention (kumbhaka)
• Heating breaths (kapalabhati, bhastrika)
• Any practice that creates pressure in the abdomen

Safe practices include:

• Ujjayi (without retention)
• Nadi shodhana (without retention)
• Simple breath awareness
• Gentle lengthening of exhale

Always recommend students check with their healthcare provider.

Q: How do I know if students are ready for breath retention?

Students should have:

• Consistent asana practice for at least 6-12 months
• Comfortable seated posture they can maintain for 15+ minutes
• Smooth, controlled breath in basic pranayama (ujjayi, nadi shodhana)
• No contraindications (high blood pressure, heart conditions, etc.)
• Understanding of how to stop if uncomfortable

Start with very brief retention (2-3 seconds) after inhalation only. Build gradually over months, not weeks.

Q: What's the difference between pranayama and "breath work"?

Pranayama is a specific system from yoga tradition with defined techniques, ratios, and purposes. "Breath work" is a broader Western term that includes pranayama but also other breathing practices from various traditions (Wim Hof method, holotropic breathwork, etc.). Some modern breath work practices are quite intense and may not be appropriate for yoga classes. Stick with traditional pranayama techniques unless you have specific training in other modalities.

Q: Should I practice pranayama myself before teaching it?

Absolutely. You cannot teach pranayama effectively without personal practice. The subtleties of breath—the quality of retention, the smoothness of transition between phases, the mental effects—can only be understood through experience. Practice each technique regularly for several weeks before introducing it to students.

Next Steps

Ready to deepen your pranayama teaching? Explore these related articles:

• Ujjayi Breath: Master the foundational breath of vinyasa practice
• Nadi Shodhana: Learn to teach alternate nostril breathing safely and effectively
• Vinyasa Flow: See how breath and movement integrate in flowing practice

Pranayama is where yoga becomes truly transformative. The poses open the body; the breath opens the energy channels; the mind follows. Teach it with respect for tradition, attention to safety, and patience for the gradual unfolding that pranayama requires.

Sources

This article draws on authoritative yoga teaching sources accessed through RAG (Retrieval-Augmented Generation):

• Pranayama techniques and philosophy from B.K.S. Iyengar's Light on Yoga
• Safety guidelines and contraindications from traditional pranayama teachings
• Class integration strategies from Mark Stephens' Yoga Sequencing
• Progressive teaching methods from classical yoga pedagogy

All direct quotes are cited inline. The synthesis and teaching applications are developed specifically for the Sutrix Teacher Knowledge Base.