Pranayama techniques- their benefits, method, and precaution

Pranayama techniques
Written by irfansadiq786

Bhramari Pranayama 

The name of Bhramari Pranayama is derived from the black coloured bee found in India, also known as “Bhramari”. This is the best exercise to relieve agitated thoughts, frustration, anxiety, and anger. Home or office, it can be done anywhere due to its simplicity.

Meaning of Bhramari Pranayama.

Bhramari is a Sanskrit word, meaning bee. During pranayama practice, the sound produced in the back of the throat is similar to the humming sound of a bee. Hence it is called bhramari pranayama.

Benefits of Bhramari Pranayama

  • Doing this provides instant relief from mild headaches, tension, anger, and anxiety.
  • It calms the agitated mind; hence it is a very effective breathing technique for people suffering from high blood pressure.
  • It is beneficial in increasing concentration and memory.
  • Makes the voice more robust and better.
  • Hearing ability improves.

How to do Bhramari Pranayama

  • You can practice this before any yoga asana.
  • Discover a peaceful place before starting Pranayama.
  • Sit in a comfortable place in a lotus pose or easy pose.
  • If you feel uncomfortable sitting, then you can use the chair.
  • Keep the spine completely straight and close the eyes.
  • Take a deep breath through your nose.
  • Insert the thumb of both hands inside the ear.
  • And hands that first put both fingers (index finger) on the forehead and other fingers on closed eyes.
  • While keeping the mouth closed, exhale the breath and chant Om, which will produce a humming sound.
  • You can practice it from 11 to 21 times.
  • An empty stomach can be practised at any time of the day.

Precautions while doing Bhramari Pranayama.

  • Stop doing this yoga asana if you are a pregnant woman and in menstruation periods.
  • Individuals with high blood pressure, epilepsy, chest pain, or ear infection should also avoid doing this.
  • Do not practice after eating heavy meals.

Bahya Pranayama

In the Sanskrit language “Bahya” means “outside”, in this Pranayama the breath is completely exhaled before placing the body in different bonds. It is used in Pranayama using Mool Bandha, Uddiyan Bandha, and Jalandhar Bandha.

Benefits of Bahaya Pranayama 

  • Breathing Pranayama should be done on an empty stomach.
  • In the Bahaya pranayama, the abdominal muscles are pulled in the Uddiyan Bandha, which improves digestion. Gastric, acidity, and constipation problems remain under control.
  • It is beneficial in diabetes.
  • In Bahya Pranayama, the blood supply to internal organs like the stomach, liver, kidney, and uterus, etc. is found when it is free from restrictions, which can be used to control various diseases related to these organs.
  • It helps improve concentration and memory levels with meditation.
  • The practice of this Pranayama improves the flexibility and strength of various muscles and joints.

How to do Bahaya Pranayama

Given below are the step-by-step instructions for the practice of Bahaya pranayama

  • Sit in Sukhasana or Padmasana, keep the finger in the air posture.
  • Take a deep breath and exhale completely from the lungs, abdomen, as well as shrink the anus (Mundal bandha) and pull the stomach inward to the rib (Uddian bandha).
  • Now hold the breath and touch your chin with the chest (Jalandhar Bandha).
  • Hold all these bandhas until you feel comfortable and then release them all with a deep breath.
  • Rest and repeat the process 3-4 times.


  • People suffering from blood pressure (BP) should avoid the practice.
  • Pregnant women or women should not do this during their periods (menstruation).
  • Do not suffer from diseases related to heart or breath.

Sheetkari Pranayama

Sheetakari Pranayama cools the body. Sheetakari Pranayama is mentioned in the Hatha Yoga Pradipika. The Sheetkari is very similar to Sheetali Pranayama. In cooling, the tongue is not formed like a tube. Instead, the upper sole is released. The teeth are then fastened, and the lips are kept separate. Those who find it challenging to do Sheetali Pranayama can easily do a cruel practice and get similar benefits.

How to do Sheetkari Pranayama. 

Sit in Padmasana or Siddhasana. Apply the front of your tongue to the palate. Breathing in the teeth and jaws, draw the breath in from the right to the left side of the lips, causing the sound of shock. Then do the inner Kumbhak and tie the bandha like Shitali Pranayam. Gradually practice doing the inner Kumbhak for longer. If you would like to learn more about yoga and meditation you can join yoga school in Rishikesh, this will help you incorporate yoga and meditation in your daily life and help you gain all the benefits that yoga and meditation have to offer.

Given below are the step-by-step instructions for the practice of Sheetkari pranayama-

  • Sit in any comfortable posture.
  • Spin your tongue up in such a way that the below part of your tongue joins the upper palate.
  • Join the teeth together. Keep the lips apart so that the teeth are seen.
  • Breathe slowly. First, fill the abdomen, then the chest, and finally, the neck area. While breathing, a mild “hiss” sound will be produced. It is similar to the snake’s hissing.
  • Hold the breath for some time.
  • Exhale slowly through the nose.
  • This is a phase of Sheetkari pranayama. You can do it as often as you feel comfortable.

Benefits of Sheetkari Pranayama

The benefits of this Pranayama are similar to the benefits of Sheetali pranayama. It cures diseases of the throat. Benefits the mouth ulcers. Regular treatment in diseases of mouth odour and pyorrhea etc. is beneficial.

If you are suffering from a cold, do not do Sheetkari Pranayama. But if you are in a hot environment, then it is ideal Pranayama to cool the body.

Joining a 200-hour yoga teacher training in Rishikesh will help you learn more about yoga and meditation, it will also help you if you would like to become a certified yoga teacher and start your yoga school.

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