Pranayama is the practice of breath regulation. You intentionally inhale, exhale, and hold your breath in a specific sequence. The goal is to connect both body and mind.

In yoga, pranayama is used alongside other practices like physical postures (asanas) and meditation (dhyana). Together, these practices are responsible for the many benefits of yoga.

In Sanskrit, “prana” means life energy, and “Yama” means control.

Learn more about what pranayama is, how to do it, and the potential benefits.

Pranayama is the Ayurvedic practice of controlling your breath. You control the timing, duration, and frequency of every breath and hold.

The goal of pranayama is to connect the body and mind.

Pranayama can involve many different breathing techniques, such as:

These breathing exercises can be practiced in many ways. For instance, you can do them while performing yoga poses. You can also practice them while meditating or on their own.

The benefits of pranayama have been extensively researched.

Scientific studies have shown that pranayama may benefit health in various ways. Let’s examine six of these potential benefits in more detail.

Pranayama may help to decrease stress levels when practised regularly.

A 2024 study examined the effectiveness of pranayama for front-line workers during the COVID-19 pandemic. Researchers found that practicing pranayama for four weeks could significantly decrease perceived stress levels and enhance psychological quality of life.

Deep breathing practices like pranayama may help with sleep regulation, by requiring you to focus on your breath and promoting deep relaxation. This may be especially beneficial to those with insomnia.

According to a 2019 study, pranayama may also improve sleep quality in people with obstructive sleep apnea. Additionally, the study found that practicing pranayama decreased snoring and daytime sleepiness, suggesting benefits for better-quality rest.

For many of us, breathing is automatic. We do it without giving it much thought at all.

But during pranayama, you need to be aware of your breathing and how it feels. You also practice focusing on the present moment, instead of the past or future. This is known as mindfulness.

In a 2017 study, students who practiced pranayama displayed higher levels of mindfulness than those who didn’t. The same students also showed better levels of emotional regulation. This was associated with the calming effect of pranayama, which supports your ability to be more mindful.

The researchers also mentioned that pranayama may help to raise oxygen concentration, which fuels brain cells. This may contribute to mindfulness by improving focus and concentration.

High blood pressure, or hypertension, is when your blood pressure reaches an unhealthy level. It increases the risk for some potentially serious health conditions like heart disease and stroke.

Stress is a major risk factor for high blood pressure. Pranayama may help minimize this risk by promoting relaxation.

A 2022 study found that pranayama may significantly lower systolic blood pressure. Concentrating on your breathing can help calm your nervous system, which in turn may help reduce your stress response and risk of hypertension.

As a type of breathing exercise, the slow, intentional breathing of pranayama may help strengthen your lungs.

A 2019 study suggests that pranayama may improve the efficiency of healthy individuals and athletes by increasing lung function, especially in people who practice aerobic-based sports.

There is some evidence that yogic breathing, or pranayama, may reduce cravings in people who are trying to quit smoking.

A 2020 study found that mindfulness-based yoga breathing decreased the negative effects associated with smoking withdrawal.

Pranayama, or breath control, is a main component of yoga. It is frequently practiced with yoga postures and meditation.

The goal of pranayama is to strengthen the connection between your body and mind.

According to research, pranayama can promote relaxation and mindfulness. It may also support multiple aspects of physical health, including lung function, blood pressure, and brain function.

If you haven’t practiced pranayama before, consider joining a yoga class or finding a teacher who can teach the proper technique for these breathing exercises.