The fourth limb of yoga. Eight traditional pranayama techniques plus five modern evidence-based breath practices, what each one does, and when to use them.
Why breath
In Patanjali's eight-limb system, pranayama is the fourth limb, sitting between the physical practice (Asana) and the inner work (sensory withdrawal, concentration, meditation, absorption). Breath is the bridge between body and mind, the autonomic function we can also control consciously.
The classical Yogis worked out the mapping experientially over thousands of years. The modern science (Streeter, McKeown, Huberman, Søberg) is now catching up, confirming what the tradition described: specific breath patterns produce specific measurable physiological and psychological effects.
Traditional pranayama
Victorious or ocean breath
Effect. Builds heat, focuses attention, slows the breath rate. The default breath during Vinyasa flow.
How. Gentle constriction at the back of the throat creates a soft hissing sound on both inhale and exhale. Breath in and out through the nose only.
When to use. Every Vinyasa or Power class at R1SE uses Ujjayi continuously. Learn it once and it stays.
Alternate nostril breathing
Effect. Balances the autonomic nervous system. Strong evidence base for reduced anxiety, blood-pressure control, and improved cognitive performance.
How. Close the right nostril, inhale through the left. Close the left, exhale through the right. Inhale right, exhale left. That is one full cycle. Continue for 5-10 minutes.
When to use. Brilliant before meditation, before bed, or to settle anxiety. R1SE teaches this in Foundation classes and breathwork sessions.
Skull-shining breath
Effect. Stimulating. Builds heat, clears the mind, energising. One of the six classical shatkarmas (cleansing practices).
How. Rapid, forceful exhales through the nose with passive inhales. The abdomen pumps with each exhale. Start with 30 cycles, build to 60.
When to use. Morning practice; before a long Vinyasa class; to break out of mid-afternoon lethargy.
Bellows breath
Effect. Energising. Stimulates the sympathetic nervous system, raises core temperature and alertness.
How. Forceful inhales and exhales at the same rapid pace, abdomen pumping. More demanding than Kapalabhati.
When to use. Pre-workout, pre-cold-plunge, anytime you need to mobilise quickly. Andrew Huberman's recommended morning physiological-sigh alternative.
Humming bee breath
Effect. Deeply calming. Stimulates the vagus nerve through the vibration in the throat and skull. Lowers blood pressure and anxiety.
How. Inhale through the nose, exhale through the nose while humming. The exhale should last 2-3 times the inhale. Eyes closed, hands optionally covering the ears for amplified vibration.
When to use. Best technique for acute anxiety, pre-sleep, or when you cannot calm down through ordinary breathing. The hum is the key mechanism.
Cooling breath
Effect. Cooling. Useful in heat, after intense practice, during hot flushes (menopausal members report particular benefit).
How. Curl the tongue lengthwise into a tube (or part the lips slightly if you can't), inhale through the curled tongue / parted lips. Exhale through the nose.
When to use. After hot yoga, during summer heat, or for vasomotor symptoms of menopause. Specific and useful.
Complete breath
Effect. Foundational. Trains conscious diaphragmatic breathing across the full breath cycle.
How. Inhale to fill the belly, then the ribs, then the upper chest. Exhale from the upper chest, then the ribs, then the belly. Sequential and complete.
When to use. Beginners learning to breathe deeply; pre-meditation; anyone whose breathing has become shallow and clavicular.
Lion's breath
Effect. Releases tension. Active, expressive, slightly silly. Mobilises the jaw and face.
How. Inhale through the nose, then exhale through an open mouth with the tongue extended down toward the chin, making a 'ha' sound.
When to use. Excellent for stress, anger, or stuck emotion. Often features in Kundalini classes.
Modern breath science
4-7-8 breath
Effect. Sleep induction and anxiety reduction. Popularised by Dr Andrew Weil; underlying mechanism is parasympathetic activation through the long exhale.
How. Inhale through the nose for 4 counts, hold for 7 counts, exhale through the mouth for 8 counts. Repeat 4-8 cycles.
When. Just before bed or in moments of acute anxiety. The 1:2 inhale-to-exhale ratio is the key parasympathetic lever.
Tactical or square breath
Effect. Used by Navy SEALs and Olympic athletes for pre-performance focus. Trains autonomic flexibility without sedation.
How. Inhale 4, hold 4, exhale 4, hold 4. Repeat for 5-10 minutes.
When. Pre-performance, pre-presentation, pre-difficult conversation. Equalises the parasympathetic and sympathetic systems.
Wim Hof Method
Effect. Energising, possibly immune-modulating (Kox et al., PNAS 2014 RCT showed reduced inflammatory response). Adrenaline-driven.
How. 30-40 deep, full breaths in and out, followed by exhaling fully and holding the breath for as long as comfortable. Repeat 3 rounds.
When. Pre-cold-plunge, pre-workout, morning routine. Strong stimulant; not before sleep.
Double inhale, long exhale
Effect. Fastest way to lower acute stress, according to Stanford research (Huberman, Krasner et al. 2023). Drops heart rate and CO₂ saturation in one cycle.
How. Two consecutive inhales through the nose (the second tops up the lungs), followed by one long exhale through the mouth.
When. Acute stress, panic onset, anywhere you have 30 seconds. The single most evidence-based emergency breath technique.
Reduced-breathing method
Effect. Improves CO₂ tolerance, nasal breathing patterns, and exercise capacity. Strong evidence base for asthma management.
How. Gentle nasal breathing combined with controlled breath-holds (Control Pause measurements). Builds CO₂ tolerance progressively.
When. Members with asthma, exercise-induced breathlessness, or sleep-disordered breathing. Patrick McKeown's The Oxygen Advantage popularised this.
Plus dedicated breathwork sessions at R1SE Brook Place. Diana teaches Breathe weekly. PSYCH runs monthly at Kelham for those wanting a deeper experience.
Continue Reading
Every yoga page on the R1SE library, one place.
Read5,000 years from the Indus Valley to Sheffield.
ReadPatanjali's Yoga Sutras, Yamas, Niyamas, the deeper system.
ReadCardiovascular, mental-health, back-pain, cancer-survivorship evidence.
ReadHatha, Vinyasa, Ashtanga, Iyengar, Yin, Hot, Kundalini, Bikram, Power.
ReadSixty named asanas grouped by category, with Sanskrit and English names.
ReadHot and non-heated yoga at R1SE Brook Place and R1SE Kelham. Vinyasa, Hatha, Yin, Power, Sculpt, Bliss, Chill. All levels.
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