GUIDE
Breathwork & Pranayama
Breathing practices for a calmer body and mind
Breathwork means deliberately changing the way you breathe. Yoga's breathing practices are called pranayama (प्राणायाम). This guide explains both and how to begin safely.
What is breathwork?
Breathwork is any practice in which you consciously change the pace, depth or rhythm of your breathing, for example slowing the breath, lengthening the exhale or following a set rhythm. Pranayama refers to the breathing practices of yoga. Research suggests slow, controlled breathing may support relaxation, and a 2023 meta-analysis linked breathwork with lower self-reported stress.
What is the difference between meditation and breathwork?
Breathwork is active: you deliberately guide the breath. Meditation is more receptive: you rest your attention and let the mind settle. They work well together. A few minutes of breathwork often makes it easier to sit for meditation, which is why Art of Living programs combine them.
Simple breathing exercises to try
These are gentle and suitable for most people. Stop if you feel dizzy or uncomfortable.
Slow breathing
Breathe in through the nose for a count of four and out for a count of six. Continue for 3–5 minutes. Research on slow breathing links it with increased relaxation responses.
Extended exhale
Let each out-breath be a little longer than the in-breath. This is a quick reset before a meeting, exam or sleep.
Observing the breath
Without changing anything, simply notice the breath coming in and going out. This bridges breathwork and mindfulness.
What research says
- A 2018 systematic review of slow-breathing studies reported associations with increased heart-rate variability, relaxation and reduced arousal.
- A 2023 meta-analysis of randomized controlled trials found breathwork was associated with lower self-reported stress than control conditions, with modest effects.
- A 2023 study found that a few minutes a day of structured breathing improved mood and reduced physiological arousal in healthy adults.
See our research summary.
Sudarshan Kriya: a structured breathing practice
Sudarshan Kriya™ is a specific rhythmic breathing practice taught in person through the Art of Living. In Jaipur you can learn it, along with pranayama and meditation, in the Happiness Program in C Scheme.
Sources
- Zaccaro A, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.
- Fincham GW, et al. Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports, 2023.
- Balban MY, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
FREQUENTLY ASKED QUESTIONS
Is breathwork safe?
Gentle slow breathing is suitable for most people. Intense or fast breathing techniques should be learned from a trained teacher. If you are pregnant or have heart, lung or psychiatric conditions, consult a doctor first.
Is pranayama the same as breathwork?
Pranayama is the traditional yogic form of breathwork. "Breathwork" is a broader modern term.
Where can I learn breathwork in Jaipur?
At Art of Living C Scheme Jaipur through the Happiness Program, which teaches breathing practices, Sudarshan Kriya™ and meditation.
Keep exploring
RELATED
READY TO BEGIN?
Upcoming dates are shared on WhatsApp. New to Art of Living? Your journey begins with the Happiness Course in Jaipur.