Pranayama for Beginners: Simple Breathing Practices to Start With
Updated 2026-11-09
Pranayama is the yogic practice of controlling the breath. Beginners can start with slow diaphragmatic breathing, alternate-nostril breathing and a longer exhale, each for a few minutes in a comfortable seated position.
Three gentle practices
Diaphragmatic breathing: breathe slowly into the belly and let it soften on the exhale.
Alternate-nostril breathing: breathe gently through one nostril at a time, without strain or breath-holding.
Extended exhale: make the out-breath slightly longer than the in-breath to encourage relaxation.
How to practise safely
Sit comfortably, stay relaxed and stop if you feel dizzy. Avoid forceful techniques and long breath-holds unless a teacher guides you.
When to be careful
If you have asthma, heart or blood-pressure conditions, or are pregnant, check with your doctor and use only gentle techniques.
Frequently asked questions
How long should I practise pranayama?
Start with three to five minutes and build up slowly.
Is pranayama safe?
Gentle techniques are generally safe for most people, but forceful ones need guidance.
When is the best time?
Early morning or evening on an empty stomach works well for most people.
General information only, not medical advice. Consult your doctor before starting yoga if you have a health condition or are pregnant.
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