Pranayama · The Discipline of Breath

Four Breaths, Four Doors

The breath is the bridge between body and spirit. Each practice below opens a different inner room — balance, steadiness, sweetness, or fire. Sit comfortably. Begin with whichever calls you.

4 practices3–10 minAll levels

नाडी शोधन

Nadi Shodhana

Alternate nostril breath

Balances the channels and calms the nervous system before meditation.

5–10 minBeginner

उज्जायी

Ujjayi

Victorious ocean breath

A soft ocean sound at the back of the throat that lengthens and steadies the practice.

3–5 minAll levels

भ्रामरी

Bhramari

Humming bee breath

Dissolves anxiety, softens the heart, and quiets a racing mind.

5–7 roundsAll levels

कपालभाति

Kapalabhati

Skull-shining breath

An energising practice that clears the mind and warms the body.

30 roundsIntermediate

प्राणस्य प्राणम्

The breath behind the breath.

— Kena Upanishad

Four Breaths, Four Doors

Nadi Shodhana

Ujjayi

Bhramari

Kapalabhati

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