The Correct Order To Do Pranayama For Best Results

If you are exploring yogic breathing exercises, you might wonder if there is a correct order to practice pranayama. Since different pranayamas have unique effects on the body and mind, following a structured sequence can enhance their benefits and prevent adverse effects. A proper sequence ensures a harmonious flow of energy and profound results. In this article, we will guide you on how to plan your pranayama practice for maximum benefits.

Do Pranayama After Asana?

Before diving into the correct order, it’s essential to address whether pranayama should be done before or after yoga poses. Pranayama exercises are subtle and work best when practiced after asanas. Performing yoga postures first helps open up the body, ensuring smoother breath control and energy flow.

Now, let’s look at how to structure your pranayama session.

Also read: Breathwork and Its Healing Benefits on Body, Mind, and Spirit

Categories of Pranayama and Their Order

Pranayama exercises can be divided into different categories based on their effects. Understanding these categories will help you sequence them effectively:

1. Preparatory Lying-Down Pranayama
2. Forceful Breathing Followed by Retention
3. Exploring the Limits of Breath Retention
4. Calming Pranayama
5. Meditative Pranayama

Let’s explore each category and its correct placement.

1. Preparatory Lying-Down Pranayama

These are simple breathing exercises done while lying on the back. They help loosen up breath-related tensions and prepare the body for deeper pranayama.

• Wave Breath: Inhale and exhale while gently moving the belly in and out.
• Complete Breath (Yogic Breath): Fill the abdomen, chest, and throat with air in a full inhalation, followed by a passive exhalation.
• Spontaneous Breath Awareness: Observe natural breathing without control.

✅ Best time to practice: Before asanas or as an initial step in your pranayama session.

2. Forceful Breathing Followed by Retention

These pranayamas involve active breathing followed by breath retention (kumbhaka) with energy locks (bandhas). This helps prepare the lungs and mind for more profound breath control.

• Bhastrika (Bellows Breath): Forceful inhalation and exhalation (20-80 times), followed by breath retention with chin-lock and root-lock.
• Kapalbhati (Shining Skull Breath): Active exhalation and passive inhalation (20-80 times), followed by retention with empty lungs and energy locks.

✅ Best time to practice: As the first exercise in a sitting pranayama session. Follow up with subtler pranayamas to harmonize their effects.

Also Read: 5 Yoga Asanas & Pranayama To Boost Your Immunity

3. Exploring the Limits of Breath Retention

These pranayamas focus on extending breath retention, helping to calm the mind deeply. They are best performed after forceful breathing.

• Surya Bhedana (Right Nostril Breathing): Inhale through the right nostril, retain breath with locks, and exhale through the same nostril.
• Murcha (Fainting Breath): Inhale deeply, retain the breath while leaning back with a gaze at the eyebrow center.

✅ Best time to practice: After forceful breathing techniques.

4. Calming Pranayama

These pranayamas soothe the nervous system, reduce stress, and restore balance. They can be done alone for therapeutic benefits or as a transition to meditative pranayamas.

• Bhramari (Humming Bee Breath): Exhale while making a humming sound.
• Sheetali (Cooling Breath): Inhale through a rolled tongue and retain briefly.
• Seetkari (Hissing Breath): Similar to Sheetali but inhaling through the teeth.

✅ Best time to practice: Before Nadi Shodhana to calm the system and integrate previous pranayamas.

5. Meditative Pranayama

These are the most subtle and profound pranayamas, ideal for deep meditation.

• Nadi Shodhana (Alternate Nostril Breathing): Inhale through one nostril, retain, and exhale through the other. This balances energy channels and purifies the mind.
• Ujjayi (Victorious Breath): Inhale and exhale with a soft whispering sound in the throat. This enhances focus and elevates energy levels.

✅ Best time to practice: At the end of a pranayama session, followed by meditation.

Final Step: Meditation & Integration

Pranayama induces a deep state of awareness, making it essential to sit quietly afterward for at least 5-10 minutes. This time allows your body and mind to integrate the effects and prevents overstimulation.

✅ Avoid distractions immediately after pranayama. Wait before using electronic devices or engaging in stimulating activities.

Also Read: Difference Between Meditation And Breathwork

Sample Pranayama Sequences

Beginner (20 Minutes)

1. Wave Breath (3 min)
2. Ujjayi Pranayama (10 min)
3. Meditation (5 min)

Intermediate (30 Minutes)

1. Kapalbhati (5 min)
2. Bhastrika (5 min)
3. Nadi Shodhana (10 min)
4. Ujjayi (5 min)
5. Meditation (5 min)

Advanced (45+ Minutes)

1. Bhastrika (5 min)
2. Kapalbhati (5 min)
3. Surya Bhedana (5 min)
4. Bhramari (5 min)
5. Nadi Shodhana (10 min)
6. Ujjayi (10 min)
7. Meditation (5-10 min)

Conclusion

By following this structured order, you can optimize your pranayama practice for maximum benefits. Begin with preparatory breathing, progress to forceful techniques, explore breath retention, calm the system, and end with meditative pranayamas. Always conclude with silent meditation to integrate the practice fully. Breath retention (kumbhaka) should be done gently and avoided if you have high blood pressure, heart issues, or are pregnant. Always stay relaxed and practice under guidance.