Breathing is what we do effortlessly, and it is amazing that it is the very essence of life. So, it will always be beneficial to take a moment and learn how to be better aware and manipulate your breathing. That’s why this is definitely a good chance for you to discover more of the power of breathwork. If you are a breathwork beginner, there’s no need to put pressure on yourself; just get started with some easy yoga breath exercises ideal for beginners. This is the right guide to finding the right yoga breath technique to try.  

Incorporating the right yoga breath exercise into your life can help you find a more peaceful way of moving through the world. You can be more relaxed since breathwork can help you be more attentive to your breath. It is not too much to say that breathwork is one of the most powerful practices to do in life. If you are interested in discovering what yoga breath exercises can do in your life, keep reading. 

The Benefits of Yoga Breath Exercises

When it comes to practicing yoga breath exercises, it is expected that the mind, body, and breath are connected in the process. In fact, the three are connected even not in yoga. For instance, stress or anxiety can dramatically change the body’s status. If you are feeling stressed or anxious, your heart beats faster while your blood pressure rises. That leads to starting to take fast, short breaths. That proves that your breath can influence your state of mind, the same as your mind can influence your breath. 

Taking time to focus on your breath and practicing the right yoga breath exercises is scientifically proven to have beneficial effects on the heart, brain, immune system, and digestive system. Here are some of the benefits that yoga breath exercises can offer to you: 

• Calm your nervous system. 
• Improve your digestion. 
• Help alleviate psychological and emotional suffering. 
• Reduce brain fog and improve mental focus. 
• Boost the immune system. 
• Lower cortisol levels in your body.
• Increase oxygen levels in the body.
• Improve core strength.
• Manage poor digestion.
• Lower and stabilize blood pressure. 

Of course, there are more benefits, and some are for you to find out. After all, breathing exercises can be more appreciated when experienced firsthand. 

Top 7 Amazing Yoga Breath Exercises

While learning breathwork is just practicing different beneficial breathing techniques, there are some that feel it is a daunting task. Well, breathing changes the shape and status of your body, so it is important to learn it right. Nothing to worry about because this guide will introduce you to the top amazing yoga breath exercises ideal for beginners. 

Let’s explore each below. 

1. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

The Nadi Shodhana Pranayama is one of the ideal Pranayama techniques for beginners that is impressively good for helping to balance back into the body. Studies have shown that this breathing technique can help alter your metabolism and lower your blood pressure. Also, it is a yogic breathing practice to try if you are feeling anxious or agitated since it can quickly help you to feel calmer. 

Here are the steps to practice it:

• Sit in a comfortable position. Seated or cross-legged, it doesn’t matter as long as you’re comfortable. 
• Place your middle and pointer fingers on your third eye. Put your thumb and ring finger on your nostrils.
• Alternate your breath through your left and right nostril. If you are experiencing trouble with switching, use your right thumb to close your right nostril while you are inhaling deeply through the left nostril. 
• After you have taken a full, long inhale, do the switch. Close your left nostril using a finger, and exhale through your right nostril. 
• Let all the air empty before you inhale in the right nostril again. 
• Then, gently switch the closed right nostril to exhale through your left nostril.
• Practice the Alternate Nostril Breathing for 3 to 5 minutes daily or as you need until you feel calmer.  

2. Bhastrika Pranayama (The Bellows Breath)

The Bhastrika Pranayama is a yoga breath exercise meant to help anyone feel energized and revitalized with a calm, clear mind. It is a breathing practice that incorporates quick inhalation and exhalation. That’s why it is regarded as the yogic breath of fire. Ideally, it is great for people who are physically exhausted or stressed. 

Besides giving more energy to the body, this Pranayama breathwork technique can also help with weight loss, boost metabolism, and increase digestive power. Ultimately, it also provides high benefits for the skin, body, and brain. 

Here are the steps to practice it:

• Sit in a comfortable seated position. 
• Relax your body and start to breathe in and out through your nose. 
• Then, take a deep breath forcefully through your nose and breathe out forcefully. While there should be a force when breathing, you should still avoid having too much strain. 
• Breathe in immediately, right after you breathe out. Hold your breath for five seconds before you breathe out. 
• Use your diaphragm muscles when inhaling and exhaling air thoroughly, deeply, and repeatedly. 
• You will know that you are doing this yoga breathing exercise right if your abdomen moves out and the diaphragm descends while inhaling and exhaling. Do this breathing technique with a slight exaggeration. 
• In a single round, perform ten cycles of the Bhastrika Pranayama. 

3. Ujjayi Pranayama (Ocean Breath)

This breath exercise is often incorporated into yoga, helping to support different yoga postures. Ujjayi Pranayama, also known as Ocean Breath, is a cooling Pranayama breathwork that can help soothe and settle your mind, especially when you are frustrated, irritated, or angry. Other amazing benefits include promoting relaxation in the body, boosting energy levels, and helping with the balance of the entire cardiorespiratory system and the nervous system.  

In terms of technique, the Ujjayi Pranayama will need you to constrict the back of your throat to support lengthening each breath cycle. The inhalation and exhalation are long, full, deep, and controlled. When getting started, it will not be bad to begin in a comfortable cross-legged position. Once comfortable with the breathing exercise, begin to use it during your yoga practice.

Here are the steps to practice it:

• Sit in a comfortable cross-legged position. 
• Prepare by paying attention to your breath. At this point, don’t try to control your breathing at all. 
• Begin inhaling and exhaling through your mouth if you have been breathing through your nose.
• Then, bring your awareness to your throat. 
• For your exhales, begin to tone the back of your throat. You should aim to slightly constrict your passage of air. You will know that you are doing the technique correctly if you hear a sound like waves in the ocean. Also, you can try exhaling with your mouth open and make the sound “haaaaah”.
• Once you are comfortable with exhaling, start applying the same throat contraction when inhaling. You should, once again, hear a sound like waves in the ocean.
• When you are able to control the contraction of the throat when inhaling and exhaling, close your mouth and begin breathing through your nose. 
• Continue applying the same toning to the throat that you did when your mouth was open. Still, you should hear your breath making a noise coming in and out of your nose. That sound is called the Ujjayi breath. 

4. Kapalabhati Pranayama (Skull Shining Breath)

The Kapalabhati Pranayama is a popular energizing yoga breathing practice to try for breathwork beginners. This is an active pranayama breathwork that primarily focuses on exhalation while letting the inhalation passively occur without exerting any effort or manipulation. It requires a rapid contraction and release of the abdomen. When it comes to its benefits, it can offer a number of different advantages. 

In general, the Kapalabhati Pranayama helps to cleanse the lungs, improve circulation, eliminate mental distractions, remove sleepiness, and sharpen sensory perception. Aside from that, this Pranayama breathwork can also prepare the mind for mental work, bolster memory and concentration, tone the digestive organs, cleanse the blood, purify panic channels, balance the immune system, and many more benefits for you to discover firsthand. 

Here are the steps to practice it:

• Sit comfortably, you should have your spine erect.
• Place your hands on your knees with your palms open to the sky. 
• Once you are already in the right position, take a deep breath in. 
• When you exhale, pull your stomach. Also, pull your navel in back towards the spine. Make sure you are comfortable with your actions. You may keep your right hand on your stomach so you can feel your abdominal muscles contract.
• Then, relax your navel and abdomen. As you relax, you can expect that your breath flows into your lungs automatically.
• Consider 20 breaths as one round. 
• After completing one round, relax with your eyes closed and observe the sensations in your body. 
• Do two more rounds of the Kapalabhati Pranayama. 

5. Bhramari Pranayama (The Humming Bee Breath)

Bhramari Pranayama, a yoga breathing technique, is often considered one of the most calming and rejuvenating practices. This pranayama, also known as Humming Bee Breath, has its roots in Sanskrit and is designed to soothe the nervous system and bring a sense of inner peace. The word Bhramari is derived from the Sanskrit word for “bee,” which represents the soft humming sound produced during practice. This humming sound is created by vibrating the vocal cords and is said to have a soothing and relaxing effect on the mind and body.

Bhramari Pranayama is a simple breathing technique that anyone may do, regardless of their familiarity with yoga or breathing techniques. The goal is to bring the mind and body into a state of relaxation and calmness, achieved through the rhythmic humming sound produced during practice. It is often recommended for individuals dealing with stress, anxiety, and other forms of mental agitation.

Here are the steps to practice it:

• Find a quiet and well-ventilated space where you can sit comfortably with a straight back, close your eyes, and keep a peaceful expression on your face.
• Place the tips of your index fingers on the cartilage between your cheek and ear.
• Begin by taking a deep breath and exhaling while humming like a bee, gently pressing on the cartilage with your fingers. You can either keep the cartilage pressed or alternate between pressing and releasing.
• To maximize the benefits, producing a high-pitched humming sound is recommended, although a low-pitched one is also acceptable.
• Repeat the process of inhaling and humming five to nine times.
• After completing the breaths, sit quietly with your eyes closed and observe the sensations in your body and the sense of tranquility within. You may choose to meditate for a while.
• This breathing exercise can be practiced three to nine times per day.

6. Sitali Pranayama (The Cooling Yoga Breath)

The Sitali Pranayama is a yoga breathing technique often used for cooling and calming the mind and body. Sitali means “cooling” in Sanskrit, and this pranayama is known for its ability to bring a sense of relief from heat and stress.

It is also believed that this technique has a purifying effect on the body, as the breath passes over the tongue and is filtered before entering the lungs. Additionally, this pranayama is said to have a calming effect on the mind, helping to reduce stress and anxiety.

Here are the steps to practice it:

• To start the practice of Sitali Pranayama, find a comfortable seated position with a straight spine and relaxed shoulders, with your head and neck in line with your spine and your chin, tucked gently. Spend a few minutes focusing on conscious breathing.
• Next, form an “O” shape with your lips, curl your tongue into a straw-like shape, and extend it out of your mouth. Inhale deeply through the tongue, as if drinking through a straw, and focus on the cool sensation across your tongue as you fill your diaphragm with air.
• Then, bring your tongue back into your mouth and exhale slowly and completely through your nose. To vary the practice, you can press your tongue to the roof of your mouth during each exhale to send coolness to your upper palate or lift your chin towards the sky on your inhale and draw it back into your chest on your exhale.
• Begin with 2-5 minutes of Sitali breathing and gradually increase to 10 minutes over time. After completing the practice, spend several minutes in silence, observing the sensations in your body and noticing if you feel refreshed, cooled, or renewed.

7. Shitkari Kumbhaka (The Hissing Breath)

Shitkari Kumbhaka, commonly known as The Hissing Breath, is a classic breathing exercise derived from yoga’s ancient practice. This technique involves the control and regulation of the breath and is said to have numerous physical and mental benefits. The name “Shitkari” comes from the Sanskrit word “shush,” meaning “to make a hissing sound,” which refers to the sound made during the practice of this pranayama.

The Hissing Breath is known for its cooling and refreshing effects on the body and mind. It is said to balance the digestive and respiratory systems, reducing stress and anxiety levels. This pranayama is also believed to improve circulation and overall energy levels, promoting well-being and physical vitality.

Here are the steps to practice it:

• In the practice of Shitkari Kumbhaka, it is recommended to sit in a cross-legged position with a straight back and close your eyes while emulating Gyan Mudra with your hands. This will enhance the breathing experience.
• To begin the pranayama, gently press your upper and lower teeth together and open your lips so that your teeth are exposed to the air. 
• Curl your tongue upwards, so that the lower part touches the upper palate. If you are unable to curl your tongue, simply rest it at the back of your teeth.
• Inhale deeply through the gaps in your teeth, filling your abdomen first, then your chest and finally your neck. 
• During inhalation, a small hissing sound will be made.
• After inhaling, close your lips and mouth and exhale slowly and control through your nose.
• One round of Shitkari Kumbhaka is complete. It is recommended to practice this breathing technique for 2-5 minutes, gradually increasing the duration to 10 minutes over time.

Final Thoughts 

In conclusion, incorporating breathwork into your yoga practice is a simple and effective way to improve your overall health and well-being. There are numerous simple yoga breath exercises available, whether you are a novice or an experienced practitioner. Each breath exercise has unique benefits, from the calming effects of Bhramari Pranayama to the cooling sensations of Sitali Pranayama. 

Regina is the right person you need to teach you how to perform breathwork right. Interested in experiencing breathwork with Regina? Regina offers two virtual breathwork sessions per month, which are easily accessible from anywhere in the world. Check out and join us for a session!