Yoga Breathwork: Ujjayi, Belly Breathing, Alternate Nostril Breathing and More
Breathwork, or pranayama, is an important part of many yoga traditions. Some techniques are gentle and calming, while others are more stimulating and require more care.
The breath can be used as a point of focus, a way to slow down, and a tool for connecting movement with attention. It is useful to approach breathwork with curiosity rather than assuming every technique is appropriate for every person.
Ujjayi Breath
Ujjayi is commonly used in Vinyasa and flow-based yoga. It is created by breathing through the nose while gently narrowing the back of the throat, producing a soft sound similar to ocean waves.
The sound can help you focus and keep a steady rhythm during movement.
How to Practice
Sit or stand comfortably and begin with normal nasal breathing. Imagine gently fogging a mirror with the mouth open, then try to recreate that same sensation with the mouth closed.
Keep the throat relaxed. The breath should feel controlled, but not strained.
Why People Use It
Ujjayi can help create rhythm and concentration during yoga practice. It may also make it easier to notice when your effort level is becoming too high.
You can read more in Ujjayi Breath: How to Practice It in Yoga.
Diaphragmatic or Belly Breathing
Diaphragmatic breathing involves allowing the lower ribs and abdomen to expand as you inhale instead of keeping the breath high in the chest.
This style of breathing can feel grounding and can help slow the pace of respiration.
How to Practice
Sit or lie comfortably. Place one hand on the chest and one on the abdomen.
As you inhale, notice the lower ribs and belly gently expand. As you exhale, let them soften.
There is no need to force the belly outward.
Why People Use It
This can be a simple way to bring attention to the breath and encourage a slower, more relaxed breathing pattern.
Alternate Nostril Breathing
Alternate nostril breathing, also known as Nadi Shodhana, is a traditional pranayama practice that alternates breathing through one nostril and then the other.
In yoga philosophy, it is often associated with creating balance.
How to Practice
Sit comfortably.
Gently close one nostril and inhale through the other. Switch sides and exhale. Then inhale through that same side, switch, and exhale through the opposite nostril.
Continue slowly for a few rounds.
When to Modify
If you are congested, dizzy, uncomfortable or feel short of breath, return to normal breathing.
The traditional energetic explanations can be meaningful within yoga philosophy, but they should not be presented as proven medical facts.
Lion Breath
Lion Breath is a playful technique involving a deep inhale followed by an open-mouth exhale with the tongue extended.
It is often used in yoga classes to loosen tension in the face and jaw and to create a sense of playfulness.
How to Practice
Sit or kneel comfortably.
Take a comfortable inhale through the nose, then open the mouth, extend the tongue and exhale with a soft “ha” sound.
Repeat a few times without forcing the throat.
Kapalabhati
Kapalabhati is a more vigorous traditional pranayama technique that uses active, quick exhalations through the nose with passive inhales.
It is sometimes grouped together with Breath of Fire, although these practices are not identical in every yoga tradition.
Because it is more intense, this is not the technique I would recommend learning casually from a blog post.
Practice With Caution
Learn Kapalabhati from an experienced teacher who can observe your technique.
Avoid or modify strong breath practices if they make you dizzy, light-headed, uncomfortable or breathless. People who are pregnant or who have cardiovascular, respiratory or other medical concerns should speak with a qualified healthcare professional before practicing forceful breathing techniques.
Not Every Breath Technique Is Calming
One important point is that breathwork does not affect everyone the same way.
Slow, comfortable breathing may feel grounding for one person and uncomfortable for another. Faster breathing techniques can feel stimulating rather than relaxing.
If a technique increases anxiety, dizziness or discomfort, stop and return to normal breathing.
Breathwork and the Nervous System
Breathing patterns can influence how the body feels, especially when breathing becomes slower and more deliberate.
However, it is better to avoid exaggerated claims that breathwork automatically lowers blood pressure, detoxifies the body, oxygenates cells dramatically, balances hormones or treats anxiety.
Those claims go beyond what a general yoga article should promise.
Breathwork as Part of Yoga
Breathwork can be woven into yoga in simple ways:
- inhale as you lengthen
- exhale as you fold
- use the breath to slow down
- pause when breathing becomes strained
- notice whether the breath feels smooth or forced
The breath can become useful feedback rather than something you have to perform perfectly.
Start Simple
If you are new to pranayama, start with easy, comfortable breathing rather than advanced or forceful techniques.
Gentle Ujjayi, diaphragmatic breathing and simple alternate nostril breathing are usually easier starting points than strong practices like Kapalabhati.
If you want to explore breath-led movement in person, learn more about Yoga & Mobility Classes in Nanaimo.
For a deeper counselling perspective on breath, stress and the nervous system, you can also read Breathwork, the Nervous System, and Epigenetic Trauma.
