Pranayama (Simple Breathing Exercise)

By : Tashia Anderson | : 14 September, 2020
Pranayama (Simple Breathing Exercise)

Pranayama (Simple Breathing Exercise)


Etymology and Origins of Pranayama

Prāṇāyāma is the practice of breath control in Yoga. The Sanskrit word Pranayama can be decomposed into Prana (life energy) and Ayama (to extend, draw out). The idea, development and practice of Pranayama date back to the ancient Indian Vedic period. In texts like the Bhagavad Gita and the Yoga Sutras of Patanjali, and later in Hatha yoga texts, it was discussed in detail. In modern Yoga practice, it consists of synchronizing the breath with movements between asanas but is also a distinct breathing exercise on its own. In addition to Walking Pranayama, the seating pose of Padma Asana (Lotus Pose) Pranayama, has become a very popular and universally accepted Yoga practice for strengthening the functions of the lungs, heart and whole body. You may call it “Static Meditation.”

There is an old saying in India: Pranayama is the easiest for Yoga to assimilate your Body Mind Soul and Transcendental Wisdom. Gautam Buddha adopted and popularised this Yoga from Vedic tradition. All people across the globe have this image of Buddha in their minds.

In addition to Walking Pranayama, the simplest Pranayama can be practiced at any suitable time at the home. It is very simple, time-saving and effective as you can utilize your free time, any time.


How to do Pranayama?


Step by Step Instructions of Pranayama

  • Be seated in Padmasana (Lotus Position) on a comfortable Yoga Mat or bed.

  • You may also sit cross-legged.

  • Keep your hands and fingers as shown in the figures on the respective knees.

  • Then inhale deep breathing without sound till your lungs are full.

  • Then exhale slowly without sound such that a person in your room can’t listen to your breathing- inhale and exhale.

  • Continue to do this as long as you can up to 15 minutes.

  • Keep your mind free from mundane disturbances and thoughts which is the main philosophy of this Yoga.

  • When you inhale, your body will get the height, when you exhale, your body will bend down, convex from the backside, concave from the front side.

  • The most important part of the practice is that when you inhale, begin absorbing the breath from your anus and sex organ region with the silent utterance of the word “AUM”, through your belly, chest, neck and end in the head.

  • Alternatively, first you inhale as said before, then when exhaling, utter the word “AUM” through your anus and sex organ region through your belly, chest, neck and end in head with the sound of “M”.

  • Aum pranayama

  • This is the fundamental philosophy of the Kundalini Chakra on which we shall later in more detail.

  • There are some variations of positions such as half-lotus, bound lotus, and psychic union pose.

  • It is always better to close your eyes when doing this Yoga Pranayama, or Meditation.

  • While doing this, you may imagine your best impersonal image such as a peak in Himalaya, Mount Washington, A Glacier in Himalaya, deep forest in Amazon, your favorite painting, flower, your Guru, sky, Buddha, Christ, Krishna, etc.

  • There is another variation. Keep your left hand in the same position, close one nose by right fingers, inhale fully, then close the inhaling nose by finger, exhale through the other nose very slowly until your lungs are empty; the Heart will be smoothened, pacified, calmed. Blood will be purified.

  • Continue to do this for, say, 5 minutes. Then change the inhaling nose and exhaling nose. It is also called Meditation Yoga. It will normalize your Heart.


Benefits of Pranayama


Anatomical Focus and Disease Control

  • After you make the mastery over Yoga Walking, your Liver, Spleen, Lungs, Respiratory System, Heart, Stomach, Digestive mechanism and Blood will be immensely improved.

  • They will work in a collective spirit.

  • Your immunity power will be strengthened, aging will decline.

  • Your blood will be purified.

  • This will definitely mitigate Bronchial Asthma, clean your throat, nose.

  • It will definitely lower pressure on your Heart.

  • You will feel as is your age has diminished.

  • This great Yoga position helps you ward off stress, fear, anxiety and insomnia thereby releasing pressure on the Heart.

  • It also maintains your spine, improves your blood circulation and respiration.

  • Above all, this is the only way for assimilation of Body- Mind- Soul thereby improving your brain and thinking power as well as concentration power by lifting your Consciousness Level and increasing Energy level.

  • Students will be able to increase their brainpower.


Benefits for Girl and Women

  • Girls will remain girls after becoming women.

  • Their flexibility and fitness will be strengthened.

  • Their fat in the belly and hips will be reduced.

  • They will remain young for a long time.

  • For girls, it will reduce Menstrual discomfort, pain, cramps, thereby lowering tension will maintain your Heart.

  • Schoolgirls will enjoy immensely augmented brain power so that they can score high in examinations.

  • Most girls in backward societies eat pain killer during the Menstrual Period; those medicines are dangerous for the health; instead, if these schoolgirls are taught to practice Meditation, they will feel relieved because their pelvic region becomes flexible.

  • It also increases the flexibility of legs, helpful for pregnant women.

  • If pregnant women practice this Yoga, child-birth becomes easier. It also strengthens knee and ankle joints.



  • Nothing to worry about this simple meditation Pranayama except that practice it in an empty stomach.


Image sources: People photo created by yanalya -

About the author:

Tashia Anderson
Tashia Anderson
Yoga Expert
She has been wholeheartedly devoted to Yoga, Meditation, and Pranayama. She has written...

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