How to do pranayama – A simple pranayama technique

Pranayama is one of the usual suggestions that I give to patients, for a variety of health conditions. But often it is seen that the people do not get time to go to a Yoga teacher and learn the technique (though it is highly recommended). That gives way for a simplified version of Pranayama. But please remember, it only is the second choice to Pranayama learnt from a Yoga master.


Why there is a need to simplify Pranayama –
The regular Pranayama mentioned in Yogas is for totally healthy people.

It has yoga prerequisites namely –Yama, Niyama and Asana. It means, the regular Pranayama would require one to follow dietary & mind restrictions and to have proper training in the Asanas. As Swamy Vivekananda used to say, a fit body is prerequisite of a fit mind.

Inhaling and exhaling through single nostrils alternatively is quite confusing for the beginners.

If strained excessively while doing Pranayama, it causes giddiness and difficulty in breathing.

How to do a simple Pranayama?

Pranayama Time  – Morning, on empty stomach or 15 minutes after tea / coffee. Preferably after bath.  Pranayama is a technique to fill mind & body with fresh air and energy. So, morning is the right time for it. After bath, we feel fresh. So it adds to the benefits of Pranayama. It will be easier for the mind to get cleansed with the fresh Prana (breath).

Pranayama Place: The place should be spacious, with sufficient air and light. Better to keep the windows open. If it is done in a closed room, often it causes giddiness. So fresh air is very necessary.   The place should be noise free.

Pranayama Posture – Sit on a mat on the floor, with legs crossed. Spine (back) erect & straight. Head straight. Face looking forward. For those with knee problem, and who can’t sit on the floor, a chair can be used.

Eyes – eyelids closed with eyes pointing towards the tip of the nose. You need to close the eyelids with eyes pointing to nose tip. This way, when you close the eyes, the eyes will automatically concentrate on centre point of two eye brows.

Pranayama Mindset – Very relaxed. No hurry bury. No extra thoughts, If possible, remember your favorite Deity. If you can not relax your mind, or if you are in a hurry, it is better to skip the Pranayama session for that day, rather than doing it half heartedly.

The Simple Pranayama Technique –

Sit quietly for one minute. Breathe deeply, breathe easily. During this one minute, think that you are going to receive energy to the body and mind to become healthier, to become robust & strong. Think that you are going to throw out all the impurities of mind and the body through exhaling breath and think that you are going to have fresh and pure energy by inhaling the fresh Prana – the breath fully filled with life, strength, positivism and energy.

Once the eyes are closed and are pointing to nose, back erect, mind relaxed, start the Pranayama. It has three phases.

Slow Inhale – Take a deep breath (as deep as possible), very slowly and steadily, without hurrying up. The mind should think that you are taking the energy of God into your body.

Hold – Hold the breath for as long as comfortable. During this time, think that the Prana (energetic breath) that you have taken in is cleansing the whole body from tip of the brain to tip of leg. Imagine as though the air is moving all over the body and cleansing all the organs and mind.

Slower Exhale – Exhale slowly. Exhaling period should be longer than inhaling period. While exhaling, think that all the impurities of your body and mind that were cleansed are now let out of the body.

Repeat the same steps from 1 to 3 for three to ten times, based on your convenience.

After Pranayama, you need to sit in the same place, for at least five minutes. During which time, prayer can be done.

What should be the duration of this simplified Pranayama?

Not more than two minutes.

Is there a rule that it should be done daily?

It is better to do it daily. It is ok, if it is missed for a few days.. or when the mind is too much occupied, or when you are too busy.

Are there any side effects? Who should not do this?

If one feels giddiness or breathing difficulty or sweating or temporary feeling of darkness then it has to be discontinued. Rush to a place with plenty of air, lie down and breathe easy. Do not try to do it ever again.

It is not suitable for pregnant woman or children below 12 years of age.

It is not suitable for people with respiratory problems such as asthma, chronic cough.

It is not suitable for people with severe illnesses such as heart conditions, cancer etc.

It is highly recommended to learn Pranayama from a qualified Yoga teacher than to follow this method.

What are the benefits of Pranayama?

Apart from being the best among the stress relieving techniques, Pranayama has numerous health benefits. Click  read more about benefits of Pranayama along with special details.

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  1. breath should be taken from mouth or nose….??

  2. Suryakrishnamurthi says:

    Great! I am fortunate to get the ebook and also glance the guidancve for pranayama. Thank God Such generous and holy minds are there to give a receipie for holystic living and realisig what is living

  3. sumathi says:

    Thanks a lot, not only for this technique of pranayama, but also for all the health tips & advice thru your e-letters. We are indeed blessed to be part of your news letters. Pls continue this good work. Do you visit chennai for consultation??

  4. Great job! Keep up! Thanks for all the inputs.

  5. Harish says:

    How convenient it is when explained in simple terms like this!
    I have picked up Pranayama books but could not read entirely because generally they are long and typically include material around and other than pranayama as well. I haven’t come across a pranayama-booklet — just intended to share pranayama technique in simple terms. This one was very useful. Thanks.

  6. Thanks for such a nice information….

  7. SOURABH says:


    • Dr J V Hebbar MD(Ayu) says:

      Hi, you can do Pranayama in the evening. If it is after food, it can be done 2 hours after food.

  8. Midhun Nair says:

    What should be posture of hands during pranayama?

    • Dr J V Hebbar MD(Ayu) says:

      Hi Midhun Nair,
      Fingers and palm stretched. Tip of thumb and finger and tip of index finger touching with each other.
      Indicating lamp – thinking that the Pranayama exercise is enlightening me, and cleansing away my inner darkness.
      Indicating zeroness – that I am zero in front of my God. I surrender completely at His Holy Feet.

  9. bhuvaneswari. says:

    is meditation and pranayama are same. can u show any video clipping how to do pranayama.

    • Dr J V Hebbar MD(Ayu) says:

      Hi, Meditation means sitting silently and concentrating on God / any object such as A lamp, or a concept like – self awareness. Rather than relying on any video, I suggest you to join a simple 1 – 2 week Yoga class. You will get a clear idea about meditation and Pranayama.

  10. This article has some very very very very important points that are worth a very very very close look by everyone doing or considering starting Pranayama.

    (Unfortunately all the ‘businesses’ that teach Pranayama today conveniently omit communicating these critical points to the people.)

    Particularly these two:

    “The regular Pranayama mentioned in Yogas is for totally healthy people.”

    –> By this criteria alone, a vast majority of the people who practice Pranayama regularly and that too for long durations (minutes/hours) today should not be doing so if they really want to follow the authentic original advice in the Yogas.

    “It has yoga prerequisites namely –Yama, Niyama and Asana. It means, the regular Pranayama would require one to follow dietary & mind restrictions and to have proper training in the Asanas. As Swamy Vivekananda used to say, a fit body is prerequisite of a fit mind.”

    –> Indeed, a fit body (Asana) and fit mind (Yama/Niyama) are *both* mandatory prerequisites for the practice of Pranayama.
    Even if some of us pass the test of fit body, the number of people who pass the test of ‘fit mind’ in this age of Kaliyuga can be counted on the fingers.
    That is why, for most of us who (a) just do a few things right in diet, (b) have a mostly unhealthy lifestyle and/or (c) whose mental strength and control/etc are weak, should not be doing (or suddenly jumping into) regular Pranayama. [And all of these are even by today’s very low standards, so what to talk about the much higher standards/averages of the earlier Yugas].
    Additionally, for those who happen not to be spiritually focused, it is very doubtful if they qualify, because fitness/strength of mind comes from purity of the mind and purity of the mind can only come to those with spiritual inclinations, almost by definition. Swami Vivekanandaji was a shining example of such purity of mind and the resulting fearlessness and strength of character.

    So, thank you Dr Hebbar for this most thoughtfully written article. This is true service to society in the form of communicating both correct and more importantly, complete knowledge.

    In all my internet browsing, particularly on the ‘popular Pranayama portals’, I don’t think I have ever seen a mention of these critical Pranayama pre-requisites, let alone one that is so clear, concise and unambiguous that it leaves no room for misinterpretation to the sincere seeker. In a world flooded with inaccurate and incomplete information (the latter is called ‘the sin of omission’), these “little details” make all the difference.

    Every article on this website has moral integrity of intent and content. And this one, if I may say so, is the diamond of them all, in my limited view.

  11. suresha says:

    Hats off to you sir.Whereas most of the modern hospitals concentrate on curing the disease,you are doing wonderful work by explaining ayurveda in simple terms which can be understood by common man.God bless you.

  12. vinay Kumar M says:

    After pranayama , may i go for gym. .?


    Its really a nice article written with simplicity, it should help people TO follOW PRANAYAMA.

  14. Hi!

    I heard that pranayama helps strengthening lungs and bring relief in Asthma patients, but I read the opposite in this article. Can you suggest some pranayama exercises for Asthma patients.


    • Dr J V Hebbar MD(Ayu) says:

      Hi, for asthma patients, if at all they wish to use Pranayama as a technique to improve lung strength, they will have to consult a Yoga expert and learn it. It may help in a few. Self learning may not be fruitful for them.

  15. Excellent explanation of times, method and about Pranayama.I would like to read more about Dr Hebbar and hope he visits Goa for consultations

    • Dr J V Hebbar MD(Ayu) says:

      Thanks. But I do not visit any place for consultation. Sorry about that.

      • Why shouldn’t cancer patient do this exercise? I would think this would be good for cancer patients especially since it is a cleansing exercise.

        • Dr J V Hebbar MD(Ayu) says:

          Hi, cancer patient, in early stages of cancer can do Pranayama. No problem. But it is better to learn it under a Yoga expert.

  16. huzefa says:

    Thanks a lot for explaining in so simple terms, it will help a lot, thanks once agail

  17. AMIT KUMAR says:

    very very nice…article sir. .but kindly can u tel me the pranayam which is better for sex.

    • Dr J V Hebbar MD(Ayu) says:

      Hi, Regular Pranayama will help to control mind better, hence useful in treating premature ejaculation, where hurried-ness is a problem.

  18. Thanks for the detailed explanation of pranayama…Its very useful..!!

  19. I have studied Ayurveda in Kerala under a Long practicing Vaidyagrama BAMS Dr and was warned about doing pranayama and meditation under guidance . Dr Hebbar is correct .
    I am from Ireland and the West is full of ” experts” in Meditation and Breathing. Many think themselves the “bees knees” .
    Glad to see so many messages of support for Dr Hebbar. Keep up the good work .
    Emmett Walsh
    Medical Herbalist

  20. Santosh Budhodkar says:

    Is it good to drink empty stomach water before pranayama. If yes, how much time before pranayama water should be taken.

    • Dr J V Hebbar MD(Ayu) says:

      Yes. But it may not be a very strict rule for everyone.
      20 – 30 minutes gap between water intake and pranayama is good enough.

  21. maruthi says:

    sir how the pranama helpfull in the diperssion mode

    • Dr J V Hebbar MD(Ayu) says:

      1. It brings about mental discipline.
      2. It helps to give a refreshing view-point to an old sad happening.
      3. It helps to pause the mind from grieving.
      4. It helps you concentrate on sweeter things that life surely offers.

  22. Srinivasan says:

    It is really explained in a simple language. Really nice. I have one doubt. I have undergone bypass surgery. Can I do pranayama

    • Dr J V Hebbar MD(Ayu) says:

      If you do not have any breathing problems, then you can. But I strongly suggest you to consult a Yoga therapist to practice it perfectly before you start doing it on your own.

  23. Ashish sah says:

    Sir at first i want to thanks you for giving a free ebook $my question is doing pranayam after exercize$bath helpful or before

    • Dr Malini Bhat says:

      Dear sir, It is recommended to do pranayama early in the morning, one to two hours before sunrise when oxygen content is maximum in the air. Also, early morning body is fresh and mind is clear from any thought processes.
      An empty stomach is ideal for pranayama. Early morning, food consumed during previous day is digested. It is recommended that you should clear your bowels before starting asanas or pranayama.

  24. Of late, some yoga experts advise inhaling through nostrils and exhaling through mouth.
    Is this okay and is this based on any new research – please advise.

    • Dr J V Hebbar MD(Ayu) says:

      In the traditional Pranayama technique, inhaling through nose and exhaling through mouth is a valid technique. But vice versa is contra indicated.

  25. sir I’ve learnt yoga in yoga mandiram chennan. I practice. I’ve resigned my job and wish to practice yoga and also teach to my friends. Is it safe to teach. Any precautions to be taken.

  26. As a teacher of Pranayama, beginning to depth, for those with spiritual intent and desire to enhance strength and wellness, I am happy Dr Hebbar is including this topic. I learned it from a great yoga meditation master. True long term meditation has no words to express the great spiritual enhancement of pranayama for maintaining the state of presence. Pratibha Gramann, Ph.D. bay area, CA

  27. Aubretia Amaranth says:

    I tend to suffer from migraine, strongly correlated to food intake. Missing breakfast and eating spicy food are known triggers, but there are others. I had a headache when I first learnt Sudarshankriya, and it just went away! I didn’t get this headache for the next several months. However, I later heard that people of pitta prakriti should not do Sudarshankriya. Is this right? I am doing simple pranayam as described by you in this article since last several months (saw your article just now). Can a person with pitta prakriti and vata dosha do pranayam as described in this article?

    • Dr J V Hebbar MD(Ayu) says:

      Hi, if you did Sudarshan Kriya and if you found benefit with it, you should not worry about Prakruti and should continue it. There is no strong rule that Sudarshan kriya is banned for Pitta prakruti persons.
      If after doing any type of Pranayama, if body heat increases, then it should be followed by seetkari pranayam to cool the body down.

  28. Raghvendra tripathi says:

    Thank you..sir..i got the ebook. ..I have been suffering from the headache migrain from the past 12 years also anxiety and heart palpitations ….I visited near by Ayurveda dr.and on ayurvedic medicines from the past 6 months. .now I experience pain once in a week should I continue? ?…plz advise some medicines..

  29. Raghvendra tripathi says:

    Sir… ..which pranayama are advisable for headache, migrain. .and anxiety problems. .

  30. chandrashekhar says:

    I work is in UK shift. Due to that I get up at 9:30 in morning. Is it fine to do yoga and pranayama at 10:30 ?

  31. Great article Sir ..Hats off to you

  32. Great article. I suffer from thyroid issues, PCOS, and obesity. I have started feeling depressed of late as I am unable to do anything for my health and also other personal issues. I want to start doing something for improving my health. But, going on a walk or other physical exercises makes me breathless and really uncomfortable, I end up gasping sometimes. Do you think the pranayama described above would improve my health and reduce the breathlessness?

    • Dr J V Hebbar MD(Ayu) says:

      Yes. Pranayama – for 3 minutes in the morning, after bath, before food.
      Triphala churna – 1 teaspoon at night, after food with a cup of water. Available locally, or in amazon website here

      The above two seem to be the first and best two steps for your recovery.

      For personal health advice, please consult an Ayurveda doctor directly.
      If you want my help in finding a good Ayurveda doctor for you, then let me know your place.

      For email advice (not a reliable option, we do not promise any cure), please write to our health experts here (paid service) –

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