9 Yoga Breathing Techniques & Exercises to Try Today
Each exercise below takes 5 minutes or less and needs nothing but a quiet spot to sit. They're grouped by what you're trying to achieve — calm, energy, or focus — so you can jump straight to what fits your moment. Every exercise links to a full guide with the complete step-by-step, research, and common mistakes to avoid.
For Calm & Stress Relief
1. Nadi Shodhana (Alternate Nostril Breathing)
Close your right nostril, inhale through the left. Close the left, exhale through the right. Inhale right, close it, exhale left. Repeat for 5–10 rounds.
2. Bhramari (Humming Bee Breath)
Close your eyes, plug your ears gently with your thumbs, inhale fully, then exhale slowly while humming. Feel the vibration in your skull. Repeat 5–7 times.
3. Ujjayi (Ocean Breath)
Slightly constrict the back of your throat as you breathe in and out through the nose, creating a soft ocean-like sound. Maintain for 2–5 minutes.
4. Box Breathing (Sama Vritti)
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 4–8 rounds. Equal counts throughout — simplicity is the point.
For Energy & Alertness
5. Kapalabhati (Skull Shining Breath)
Take a normal inhale, then exhale sharply through the nose using a quick pump of the belly. The inhale happens passively between pumps. Start with 20 pumps.
6. Bhastrika (Bellows Breath)
Forceful, equal inhales and exhales through the nose, like a bellows pumping air. Start with 10 rounds at a moderate pace before increasing speed.
7. Surya Bhedana (Right Nostril Breathing)
Close your left nostril and inhale slowly through the right. Hold briefly, then exhale through the left nostril. Repeat for 5–10 rounds.
For Cooling & Heat Relief
8. Sitali (Cooling Breath)
Curl your tongue lengthwise (or purse your lips if you can't curl your tongue) and inhale through it. Exhale through the nose. Repeat for 8–10 rounds.
The Foundation Exercise
9. Diaphragmatic (Belly) Breathing
Lie down with one hand on your belly. Inhale so your belly rises before your chest. Exhale and let it fall. This is the prerequisite for every technique above — spend a week here first if you're new to breathwork.
Safety note: Never practice breath-retention exercises lying down. If you have a cardiovascular condition, high blood pressure, are pregnant, or are new to rapid-pumping techniques like Kapalabhati or Bhastrika, check with a doctor first.
Want the broader picture of how these techniques are categorized — calming, energising, cooling, balancing? See our complete guide to the types of pranayama. New to the practice altogether? Start with our yogic breathing technique overview.
Practice Every Exercise with Guided Timing
42 guided yoga breathing exercises across 6 progressive levels, with a custom timer and BPM control. Free to download.
Download Free on iOSFor general wellness and educational purposes only — not medical advice. Consult your healthcare provider if you have a medical condition, are pregnant, or are a minor.
Frequently Asked Questions
Which yoga breathing exercise should I start with?
Diaphragmatic breathing first, since every other technique builds on it. After that, Nadi Shodhana or Box Breathing are the gentlest entry points for most people.
How often should I practice these exercises?
Daily, even briefly, produces better results than occasional longer sessions. Research shows consistency matters more than duration for nervous-system effects to build over time.
Can I combine multiple exercises in one session?
Yes. A common structure is an energising exercise (Kapalabhati or Bhastrika) followed by a calming one (Nadi Shodhana or extended exhale) to end balanced rather than overstimulated.