Sometimes, after a working day, you simply want to sit down and catch your breath. At other times, thoughts keep racing even though your body wants to rest. Our needs also change in yoga practice — one breathing technique will not suit every moment.
Before choosing a practice, ask yourself: “How do I feel right now, and what do I need?”
If you are beginning — choose gentle, steady breathing
You do not need to start with a fast rhythm or long breath holds. Sit comfortably, relax your shoulders and observe your natural breath. Then let your inhale and exhale become a little calmer, keeping a rhythm that feels comfortable.
In Long Deep Breathing, “deep” does not mean filling your lungs to their absolute limit. Breathe only as deeply as feels comfortable, without force. Gentle, regular breathing is also an approach recommended by the NHS for relieving stress.
To focus your attention — explore alternate nostril breathing
Breathing alternately through the left and right nostrils gives your attention a specific task: following the sequence of the breath. You may choose it as a calm transition from daily work to yoga practice.
In a simple version, inhale through the left nostril and exhale through the right, then inhale through the right and exhale through the left. Keep the breath steady and comfortable; begin without breath holds.
Observe your experience — does guiding your attention this way help you feel more present?
To explore a cooling breath — choose Sitali
In Sitali pranayama, inhale through a rolled tongue and exhale through the nose. In the yoga tradition, this is called a cooling breath. It lets you explore a different sensation and rhythm of breathing.
Choose this practice when it feels pleasant. You do not need to produce a particular sensation simply because it appears in the name of the technique.
For a more dynamic practice — learn Breath of Fire with guidance
Breath of Fire is a fast, rhythmic technique with an active exhale. It requires an understanding of abdominal movement and the balance of the breath, so I recommend learning it in class first.
Feeling tired alone is not a reason to choose the fastest breathing. Do not practise Breath of Fire if you feel dizzy or panicky. Avoid it during pregnancy, with uncontrolled high blood pressure, or while recovering from surgery or serious illness.
To deepen your practice — take your time with One-Minute Breath
One-Minute Breath is an advanced pranayama, not a starting exercise. Its name does not require you to achieve a minute-long breathing cycle on your first attempt.
If holding your breath creates tension, choose steady breathing without holds. We deepen practice gradually, rather than competing with the clock.
How can you tell whether the practice suits you?
During practice, notice whether you can keep your shoulders relaxed, sit comfortably and breathe without struggling. If dizziness, nausea or uncomfortable tension occurs, stop the technique and return to natural breathing.
After practice, ask yourself: “How do I feel now?” The answer can be simple — today, quiet and a few calm breaths suited me better.
My invitation is to begin gently, observe yourself and let practice grow gradually. Breathing does not need to become another obligation. It can be a small space in your day to reconnect with yourself.
Linda Orniņa · Yoga with Linda