Breathing Exercises - Simple Pranayama

Begin with Aum Pranayama

Stage 1 - Aum Pranayama

Aums are a good way to start your breathing exercises as they have a spiritual vibration to them. They also calm the nervous system.

Remove thoughts by inhaling and visualizing the air passing through your mind. Listen for a universal vibrations. The mind must be relaxed and empty to hear the Aums that are all around and vibrating through us.

Create the sound of Aum on the exhalations lengthening each time.
Experiment with the position of the tongue to create slightly different tones.

Use low frequencies. Deep down in your belly try to connect with the Chakra. Unite the Chakra with the sound.

Do this for at least 3 minutes.

Then Kapalabhati to open the lungs and help you breathe deeper.




Kapālabhāti Pranayama
Stage 2 - Kapalabhati Pranayama
Inhale and exhale rapidly through both nostrils partially blocked.
Control the air flow so that it enters evenly through the nostrils.

Perform 8 to 12 Kapalabhati inhalations and exhalations. If you feel comfotable doing more you can just stop when the lungs become exhausted.

Practice a little Ujjayi pranayama after. Take at least 3 deep
restorative breaths before beginning another Kapalabhati session.

Kapalabhati Pranayama mp3

Then Perform Ujjayi Pranayama to lengthen the breath.

Ujjayi Stage 3
Inhale and restrict the air flow to make the sound "sssss".
Keep the sound constant and smooth.

Exhale make a sound with the mouth closed that sounds like "hhhhha".

Do this for 5 minutes.

Then perform a breathing technique that exercises
the lungs ability to exhale completely.

Stage 1 - Svana Pranayama

Breathe out all of the air then open the mouth and stick the tongue out.

Begin to take fast rapid breaths trying to exhale all of the air each time and only breathing in slightly. Do this at least 8 times.

Then breathe normally or begin Ujjayi.

After your lungs have recovered repeat the exercise increasing the durartion.

Each time try to force all of the trapped mucus out of the bottom of the lungs.


Do this about 3 to 5 times taking recovery breaths inbetween bouts.

Ujjayi Stage 3
Inhale and restrict the air flow to make the sound "sssss".
Keep the sound constant and smooth.

Exhale make a sound with the mouth closed that sounds like "hhhhha".

Ujjayi Stage 10
Inhale restrict the air flow to make the sound "sssss".
Keep the sound constant and smooth.

Pause at the top of the breath (antara kumbhaka).

Exhale and make the sound "hhhha" keeping the sound constant and smooth.

Pause at the bottom of the breath (bahya kumbhaka).

Do this for 5 minutes.

by Mark Giubarelli