Pranayama means control of your breath, according to Yoga Vidya Dham, a yoga-education organization. Pranayama breathing exercises may improve your mental and physical health and, for some practitioners, lead to a higher level of awareness. These exercises can be vigorous, so only do them at your own comfort level.
Alternate Nostril Breathing
This exercise helps balance the energy in your body, according to Swami Jnaneshvara Bharati. Often one of your nostrils is dominant and takes in more air than the other one, but you can work to change that and center your energy with alternate nostril breathing. In a seated position, put your middle and index fingers on the right side of your nose to block your right nostril. Inhale and exhale five times from the left nostril. Repeat with the other nostril. Do a total of three repetitions on each side.
Murcha or "Retain" Pranayama
In this exercise, you hold your breath as long as you can, according to YogaPranayama.net. Some experienced practitioners retain their breath until they feel faint, but beginners are advised to release before that point. To do the exercise, sit in a comfortable position and exhale completely. Inhale and drop your chin to your chest. Hold your breath as long as you can and exhale. Take a few normal breaths and repeat. The exercise teaches how long you can safely keep holding a breath.
Brahmari or "Bee" Breathing
Swami Jnaneshvara Bharati suggests this exercise to quiet your mind and make your breath smooth and constant. It's helpful for beginners and advanced practitioners alike. Sit comfortably with your lips closed and breathe in normally. As you breathe out, make a gentle sound in your throat similar to a bee buzzing. On the exhale, you'll feel a vibration in your mouth and throat areas. Continue the buzzing breath for about two to three minutes.
Bhastrika or "Bellows" Pranayama
This exercise lets you deliver air to your body in a concentrated way, according to YogaPranayama.net. Sit up straight in a comfortable position and inhale and exhale forcefully. Your breath should come from your diaphragm so your stomach should move but not other parts of your upper body. Take four deep breaths and then breathe calmly and normally. Do a total of four repetitions, increasing the number of breaths each time if your lungs don't feel tired.
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