Mastering the Pranadan Breathing
Today, I’m excited to introduce you to one of the most essential breathing techniques: Pranadan Breathing.
In essence, this is slow, rhythmic breathing. It is based on the ancient Yoga practices from over 2,500 years ago.
Understanding Your Breathing Patterns
Your breathing pattern is primarily defined by your breathing rate – how fast or slow you breathe. Currently, you might be breathing around 8-15 breaths per minute, a slightly elevated rate typical in today’s busy world.
Adjusting your breathing rate can quickly influence your breath and your nervous system’s response.
Pranadan Breathing is balancing and calming. It can be practiced at any time and provides benefits without drawbacks.
It will help you relieve stress, anxiety, pain, sleep better, and regulate your nervous system. If you practice it long enough, it will positively affect all body systems.
Find a quiet place with clean air. Ideally, you can practice when you wake up, before sleep, and during the day. For best results, practice in nature or in a nearby park.
How to Practice Pranadan Breathing:
- Inhale through your nose: Count to 3 seconds (1-2-3 )
- Exhale through your nose: Count 3 seconds (1-2-3 )
- Repeat for at least 10 rounds (approximately 1-3 minutes)
Everyone should start counting to 3 seconds of inhaling and exhaling. Don’t push yourself; progress gradually. If you can do 3 minutes of counting to 3, try with 4 seconds, etc.
Start with 2-5 minutes a day.
Pranadan Breathing Level 1
(Balancing)
4-6 Breaths Per Minute
Breathing 4-6 breaths per minute has a strong adaptogenic effect on the nervous system. It helps balance the state of mind and body, calming you if you’re stressed and energizing you if you’re feeling low.
When you reach the Pranadan Breathing – Level 1, you will experience profound clarity and calm.
It can be practiced in various positions – standing, seated, lying down, or even while driving. It’s always safe, appropriate, and beneficial. For best results, practice seated.
NOTE: While Pranadan Breathing is practiced by millions of people and is generally safe, consult with your physician or consider your current state of health.
Any breathing practices must be performed only on dry land and should never be done while swimming or bathing. Do not submerge yourself in ice or water during these exercises under any circumstances.
Health Benefits – Level 1:
- Works anytime, day or night
- Great before stressful meetings or presentations
- Boosts energy during midday slumps
- Perfect during yoga practices and light exercise
Pranadan Breathing – Level 2
(Down-Regulating)
< 4 breaths per minute
When you reduce your breathing below 4 breaths per minute, it triggers a strong parasympathetic (rest and digest) nervous system response, reduces your heart rate, reduces activity in your skeletal muscles, and improves digestion.
This breathing technique is ideal for meditation and healing. It reduces moderate stress levels and recharges your body and mind.
You can practice after waking up, after meals, in the evening, or before bed.
Always practice seated or lying down – never while driving, standing, or doing anything active.
It’s extremely common for students to fall asleep while practicing, so it should be used carefully and only when appropriate.
Health Benefits – Level 2:
- Anxiety relief
- Stop a panic attack or significantly reduce the intensity
- Reduced levels of stress hormones in the blood
- Lowered blood pressure and heart rate
- Decreased lactic acid build-up in muscle tissue
- Balanced levels of oxygen and carbon dioxide in the blood
- Enhanced immune system functioning
- Increased physical energy
- Reduced levels of stress hormones in the blood.
- Improved immune system functioning.
- Increased physical energy.
- Increased feelings of calm and well-being.
- Enhanced focus
- Balanced blood pressure
- Emotional resilience
- Improved sleep
- Enhanced emotional regulation
- Enhanced focus
- Increases mindfulness
- Emotional healing & clarity
Pranadan Breathing – Level 3
1-3 Breaths Per Minute
I teach this advanced level in my course – Pranadan Calm: Heal Your Mind, Body, and Soul.
You can practice the first 2 levels yourself, and if you need guidance on going deeper or want faster results, please find more information here.