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Technique library

Breathwork Techniques: From Ancient Pranayama to Modern Practice

A guide to classical yogic breathing techniques and their modern adaptations. Learn the method of each practice, what tradition and research say about it, and how to practise it safely.
Five students practice Nadi Shodhana alternate nostril breathing in a Rishikesh pranayama class
Shala · Nadi Shodhana

Classical Pranayama Techniques

These time-tested techniques form the core of how we teach breathwork at Anantadrishti Yoga in Rishikesh. Each has been practiced and refined over centuries.
  • Woman in white sitting cross-legged with eyes closed and lips parted, two men meditating behind her in a Rishikesh shalaBeginner
    Ujjayi

    Ocean Breath / Victorious Breath

    A slow, audible breathing technique that creates a gentle constriction at the back of the throat, producing a soft ocean-like sound. Its slow, even rhythm is the foundational breath of vinyasa and ashtanga yoga practice, and it is traditionally said to build internal heat.

    Key benefits

    • Slows the breath, which many students find calming
    • Traditionally said to build internal heat
    • Gives the attention a steady anchor
    • A steady rhythm for asana and meditation
    Learn Ujjayi
  • Two women practice Nadi Shodhana with the right hand at the nose and chin mudra in a Rishikesh yoga shalaBeginner
    Anulom Vilom

    Alternate Nostril Breathing

    A classic balancing technique of the pranayama system. The breath alternates between the left and right nostrils, which yoga describes as purifying the energy channels (nadis). Studies suggest slow alternate-nostril breathing may help balance the sympathetic and parasympathetic branches of the autonomic nervous system.

    Key benefits

    • Traditionally said to balance the ida and pingala nadis
    • Studies suggest slow breathing may ease the stress response
    • Trains a slow, even and full breath
    • Prepares the mind for meditation
    Learn Anulom Vilom
  • Teacher leading five seated students in a window-lined yoga shala facing green forested hills in RishikeshIntermediate
    Kapalbhati

    Skull-Shining Breath

    A dynamic, energizing kriya (cleansing technique) of rapid, forceful exhalations followed by passive inhalations. Classical texts list it among the shatkarmas, the cleansing practices of hatha yoga; the strong abdominal pumping works the core, and many practitioners feel more alert afterwards.

    Key benefits

    • A classical cleansing practice (shatkarma)
    • Traditionally said to kindle the digestive fire (agni)
    • Many practitioners feel clearer and more alert
    • Works the abdominal muscles
    Learn Kapalbhati
  • Woman with glasses meditating cross-legged with hands resting in her lap in a yoga shala in RishikeshBeginner
    Bhramari

    Humming Bee Breath

    A calming technique: you hum steadily on a long exhale, and the vibration is felt through the head. The long, humming exhale is thought to engage the vagus nerve, and many students find it settles them within a few rounds.

    Key benefits

    • Many students find it settling when agitated
    • The long humming exhale may engage the vagus nerve
    • Small studies report a slower heart rate after practice
    • Prepares the mind for meditation and sleep
    Learn Bhramari
  • Students in white sit with chins lowered as the teacher guides a class in a large Rishikesh yoga hallAdvanced
    Bandhas & Kumbhaka

    Energy Locks & Breath Retention

    Advanced pranayama involves combining breath retention (kumbhaka) with muscular energy locks (bandhas) at the throat, abdomen, and pelvic floor. These techniques redirect prana through the central channel (sushumna nadi) and are considered the gateway to higher meditative states.

    Key benefits

    • Deepens concentration and pratyahara
    • Builds steady, comfortable breath retention over time
    • Joins the breath to the root, abdominal and chin locks
    • Reserved for dedicated practitioners with a foundation
    Learn Bandhas & Kumbhaka
  • Teacher instructing five students seated in meditation in a spacious Rishikesh yoga hall with views of the hillsAll Levels
    Complete Pranayama

    Full Guide to All Techniques

    Our comprehensive guide covers every classical pranayama technique, including Surya and Chandra Bhedana, Bhastrika (bellows breath), Sheetali (cooling breath), and Moorchha. Learn how each technique fits into a complete daily practice (sadhana).

    Key benefits

    • Understand all classical pranayama techniques
    • Learn proper sequencing for daily practice
    • Discover which techniques suit your constitution
    • Progress safely from beginner to advanced
    Learn Complete Pranayama

Modern Breathwork Methods

We teach classical techniques; these modern adaptations borrow heavily from pranayama and are widely used to settle stress in everyday life.

  • Box Breathing (4-4-4-4)

    Square Breathing / Sama Vritti

    Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Popularised through US Navy SEAL training and used by some first responders to stay calm under pressure. This is essentially a simplified version of the yogic practice of Sama Vritti (equal-ratio) pranayama with kumbhaka (retention).

    How to practice

    1. Sit comfortably with a straight spine
    2. Inhale slowly through the nose for 4 seconds
    3. Hold your breath gently for 4 seconds
    4. Exhale slowly through the nose for 4 seconds
    5. Hold empty for 4 seconds, then repeat

    Best for: Focus, performance anxiety, high-pressure situations

  • 4-7-8 Breathing

    Dr. Andrew Weil's Relaxing Breath

    Inhale for 4 counts, hold for 7 counts, exhale for 8 counts. Popularized by Dr. Andrew Weil, this technique uses a long exhale, which is thought to favour the parasympathetic nervous system. The prolonged breath retention and slow release mirror the ratios found in traditional Vishama Vritti pranayama.

    How to practice

    1. Place the tip of your tongue behind your upper front teeth
    2. Exhale completely through your mouth
    3. Inhale quietly through the nose for 4 counts
    4. Hold your breath for 7 counts
    5. Exhale audibly through your mouth for 8 counts

    Best for: Winding down before sleep, settling at night

  • Conscious Connected Breathing

    Circular Breathing / Rebirthing Breathwork

    A continuous, connected breathing pattern with no pause between inhale and exhale. This sustained rhythmic cycle can bring on altered states and strong emotional release, so it is best done with a trained facilitator. It shares principles with advanced Bhastrika and traditional yogic circular breathing.

    How to practice

    1. Lie down in a comfortable position
    2. Begin breathing in and out through the mouth continuously
    3. Make the inhale active and the exhale passive (a natural release)
    4. Maintain the connected rhythm without pausing
    5. Continue for 20-45 minutes with a trained facilitator

    Best for: Emotional release, self-exploration

How to Choose Your Technique

Not sure where to start? Choose based on your experience level and what you want to achieve.

  • Beginners

    Anulom Vilom, Diaphragmatic Breathing, Bhramari

    Gentle techniques that build breath awareness without overwhelming the nervous system. Start here if you are new to breathwork or pranayama.

  • Stress & Anxiety

    Bhramari, 4-7-8 Breathing, Extended Exhale

    These techniques lengthen the exhale, which studies suggest may favour the parasympathetic "rest-and-digest" response. Many people find a longer exhale one of the simplest ways to settle.

  • Energy & Focus

    Kapalbhati, Bhastrika, Box Breathing

    Dynamic, activating techniques that many practitioners find leave them clearer and more alert. Best practised in the morning on an empty stomach; avoid them if you are pregnant or have high blood pressure or a heart condition.

  • Advanced Practitioners

    Ujjayi with Bandhas, Kumbhaka, Surya Bhedana

    Combine breath retention, energy locks, and single-nostril techniques for deeper pranic control. Requires a solid foundation and ideally guidance from an experienced teacher.

This guide is general information, not medical advice. If you are pregnant, or have high blood pressure, a heart condition, epilepsy, glaucoma, recent surgery or a serious psychiatric condition, consult your doctor before practising breath retention, fast or connected breathing, and learn those techniques with a teacher.

Advanced Pranayama Course

Go deeper: a breathwork course rooted in classical pranayama

The Advanced Pranayama Course: kumbhaka, bandhas, mudras and bija mantras, taught in two sessions a day, Monday to Saturday, in Lower Tapovan, Rishikesh, beside the Ganga.
  • 7, 15 or 30 days
  • A new start every month
  • Taught in English

Tuition fromUS$149₹13 000

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