We breathe on average 22,000 times a day! Without breath there is no life. Pranayama means life force control or breath expansion or breath regulation. Pranayama is the conscious awareness of breath; the life force that both energizes and relaxes the body. Pranayama is an integral part of yoga. The controlled breathing enables both the rhythm of performing yoga poses and relaxing the mind for meditation. The breath is the bridge between the body and the mind, drawing us inward and into the present moment. Our breath is more than air—it’s a conversation with our nervous system. Pranayama practices support the science of the nervous system and help shift the body toward balance and well-being.

Why Practical Pranayama? Self-regulation is the goal of this series. A regular breathwork practice balances our energy levels, increases our focus, and creates a more flexible and adaptive nervous system.

This Practical Pranayama Series will deepen your self-awareness study and help you learn, understand, and discern which breathwork skills and techniques best serve you, and your students/clients, if applicable. You will establish an enjoyable, consistent practice that enhances your mind-body-spirit connection and helps to regulate your nervous system.

Course Overview:

The Purpose of Pranayama: Physiology & Anatomy

Participants will learn how breathing affects the nervous system and the body. Understanding the body’s systems provides a why behind the breathwork. It anchors simple techniques in science and deepens the appreciation for their effects. 

We explore subtle anatomy to understand why specific breath techniques are so effective.

The Pillars of Pranayama: Foundational Skills for Breathwork Practice

This session lays the essential groundwork for the entire pranayama progression series. It emphasizes foundational breathing skills and introduces both seated and reclined pranayama set-ups.

Learn the skills of pranayama (e.g., simple breath awareness, lengthening exhalation, sounding and shaping breath, directing breath into different regions of the body).

The Pause of Pranayama: Regulating Breath with Ratio-Based Techniques 

In this session, we begin to refine our pranayama by working with timed ratios. These practices emphasize both breath structure and location-based awareness, helping participants refine their control and perception of the breath. Some techniques involve Kumbhaka (breath retention) pauses or holds.
Learn the techniques themselves (e.g., Sama Vritti, Ujjayi, 3 Part Dirga, Box Breathing, Rectangle Breathing, Viloma, Nadi Shodana)

The Peace of Pranayama: Grounding & Calming Pranayama Techniques 

Most pranayama techniques, when practiced consistently and skillfully, help regulate the nervous system and improve how we feel in our body and mind. However, some techniques are particularly well-suited for down-regulation, quieting mental agitation, and enhancing parasympathetic tone. 

Learn the techniques that are especially effective for relaxing the body, steadying the mind, and supporting emotional regulation (e.g., Lengthened Exhalation Ratios, Chandra Bhedana, Bhramari, Sitali, Sitkari)

The Power of Pranayama: Awakening & Stimulating Pranayama Techniques

While most pranayama techniques are regulating by nature, some are especially effective in stimulating the nervous system, boosting energy, and cultivating sharper attention. These techniques can be especially helpful in the morning, before asana practice, or when you want to cut through brain fog and mental fatigue. 

This session highlights activating techniques (e.g., Surya Bhedana, Bhastrika, Kapalabhati, Tummo). Each can be practiced independently or interwoven with more soothing techniques like Ujjayi breathing for balance. This section acknowledges the diversity of experiences among practitioners, encourages participants to adapt the practices based on unique needs, and reiterates the value of tailoring breathwork to meet daily personal needs, just as with asana.

The Practice of Pranayama: The 5, 10, & 15 Minute Pranayama Toolkit: Practices for Daily Life

For Personal Practice: Choose techniques based on how much time you have or what your nervous system needs. Build a sustainable habit by practicing the same technique multiple days in a row. 

For Classes (If you are a teacher): Use the 5-minute practices as templates for teaching pranayama in group classes. Use the 10 and 15 minute sessions as short stand alone breathwork offerings (online, in workshops, or with private clients).

Closing Reflections: 
*Pranayama practice is a lifelong journey of refinement. 
*Be encouraged to repeat, revisit, or teach any practices that resonated. 
*This series is just the beginning of deeper integration into personal and teaching life.