Pranayama Time
Adele Strecker
While breathwork might seem to be a growing modern trend, it has actually been practiced for thousands of years. The origins of breathwork as we know it can be traced back to Pranayama. Many practice it alongside yoga, and many others practice it on its own. Either way, it continues to be practiced around the world by people looking to improve their overall wellness.
The best time to do Pranayama depends on what techniques you're doing and what benefits you want. Most Pranayama breathing exercises are best practiced in the early morning on an empty stomach. However, there are others that are best practiced during the day or evening for the purposes of relaxation, focus, and so on.
Over the years, scientists and medical researchers have discovered many different Pranayama breathing benefits. These are some of the top Pranayama benefits that regular practice can help you achieve:
This research study explores a variety of course materials to fully document the benefits of Pranayama yoga practice for physical and mental health. It documents the science backing claims that Pranayama helps soothe stress and anxiety. It even explores how Pranayama can help with a variety of other physical conditions. These include diabetes, cancer, and maladies associated with pregnancy.
This clinical trial explored the neurological effects of Pranayama, and provided evidence of its ability to relieve anxiety and negative thoughts. It was also able to document connections between breathwork activities and various areas of the brain.
This review article explored scientific literature to document the positive physiological effects of regular Pranayama breathwork practice. It determined that Pranayama could produce benefits in respiratory health, brain activity, and psychophysiology.
Ujjayi Pranayama, also known as Victorious Breath, is usually practiced as a Pranayama meditation for mindfulness. Many use it as a way to calm their thoughts and anxiety. Those interested in the benefits of 3-stage Pranayama will want to practice this exercise regularly.
Kapalabhati Pranayama, sometimes referred to as Skull Shining Breath or Breath of Fire Pranayama, is another forceful breathing technique. This exercise is typically used to cleanse the body and promote relaxation.
Surya Bhedana Pranayama, which translates to Sun-Piercing Breath, is a cyclical nasal breathing exercise that focuses on the right nostril. This exercise is used to help warm the body, while the inverted version (Chandra Bhedana, or Moon-Piercing Breath) can be practiced to help cool the body. This is also a great exercise for improving mood and releasing negativity.
There are many great Pranayama techniques for beginners, but learning anything new can be overwhelming. If you want to quickly follow along with an easy Pranayama techniques video, watch our 7-minute guided video on the alternate nostril breathing technique:
Emily Cronkleton is a certified yoga teacher and has studied yoga in the United States, India, and Thailand. Her passion for yoga has laid the foundation for a healthy and inspired life, while her teachers and practice have helped shape her life experience in many ways.
For over 25 years, Dr. Cheryl Crumpler has taught classes on behavioral medicine, mindfulness, anxiety and depression management, stress reduction, mind-body medicine, parenting, and burnout among healthcare workers.
Jessica Timmons has been working as a freelance writer since 2007, covering everything from pregnancy and parenting to cannabis, chiropractic, stand-up paddling, fitness, martial arts, home decor, and much more. Her work has appeared in mindbodygreen, Pregnancy & Newborn, Modern Parents Messy Kids, and Coffee + Crumbs. She loves weight lifting, really great lattes, and family time. You can connect with her on her web page, Instagram, and LinkedIn.
Dr. Jill Seladi-Schulman is currently a freelance medical writer and was previously a project setup manager for clinical trials. She specializes in microbiology and infectious disease, having written her dissertation on influenza virus morphology. Dr. Seladi-Schulman has publications in peer-reviewed journals. She also has had her work featured on the cover of the Journal of Virology.
When considering the benefits of alternate nostril breathing, a 2017 review of clinical studies suggests that the lack of a standard technique makes it difficult to identify how valuable each method compared to others.
One of the main benefits of alternate nostril breathing is that it may lower stress. A 2018 study found that men who practiced alternate nostril breathing for 30 minutes daily had lower perceived stress levels after 3 months of regular practice.
Another 2020 study assessed the cardiovascular benefits of alternate nostril breathing in 100 healthy medical students. After 4 weeks of practice, the participants showed improvement in pulse and blood pressure biomarkers at the completion of the study.
Together, these studies suggest that alternate nostril breathing could potentially help reduce risk factors associated with cardiovascular disease (CVD), such as stress. More research is needed to confirm the benefits for people diagnosed with CVD.
Yogic breathing practices may improve lung function and respiratory endurance. A small 2017 study examined the effects of pranayama practice on the lung functions of competitive swimmers and found that it had a positive effect on respiratory endurance.
The swimmers in the study did alternate nostril breathing in addition to two other breathing practices for 30 minutes, 5 days a week for 1 month. Larger, more in-depth studies are needed to expand upon these findings.
Lowering your heart rate can help to promote cardiovascular health. According to a 2016 review of studies, there is an association between balanced autonomic function and integrated yoga practices that include both posture and breathing exercises.
Research from a 2020 review of studies found that yogic breathing had a positive impact on female survivors of abuse. The psychological benefits of pranayama exercises may also extend to improved fatigue, stress, and anxiety levels in cancer and CVD patients.
Furthermore, a 2018 review found that different types of yogic breathing have many positive benefits for your health, including improvements to neurocognitive, respiratory, and metabolic functions in healthy people.
Practicing alternate nostril breath is safe for most people. Talk with your doctor before starting the practice if you have a medical condition such as asthma, COPD, or any other lung or heart concern.
You can do alternate nostril breathing at any time and place that feels most comfortable to you. You may find that you enjoy doing it in the morning or evening. It can also be done during the day when you need to focus or relax.
Alternate nostril breathing can be done before or after your yoga practice. Find the way that suits you best as people have different results and experiences. Or you can do it at the start of your meditation practice. This may help you to deepen your meditation.
Pranayama is the name for all yoga breathing practices. It is sometimes called the art of breath control. Alternate-nostril breathing is one type of pranayama or breathing practice, also known as nadi shodhana.
It improves breathing. Alternate-nostril breathing specifically can help you breathe better. Research found that over one month of practice, people had better oxygen flow and could exhale more oxygen. People who can exhale high amounts have healthier lungs.
Alternate-nostril breathing can make your lung muscles stronger. Deep breathing also seems to clear secretions like mucus out of your lungs, which might make room for more air deep in your lungs. This can help you breathe better. This can be helpful for early bronchitis and chronic obstructive pulmonary disease ( COPD).
It lowers fear and anxiety. Shallow, fast breathing might engage some parts of your brain responsible for your emotions. When you are short of breath, you might feel angry, anxious, or afraid. Using deep breathing like alternate-nostril breathing can engage different parts of your brain that make you more aware. This can help you manage your feelings and lower your anxiety.
Alternate-nostril breathing is safe for most people. Although gentle exercises like this can help your breathing, if you have a lung condition like asthma or COPD, you might find it hard to take deep breaths. Take your time through the practice. If you use inhalers, keep them nearby.
Most people can practice alternate-nostril breathing comfortably at home. If you have a health condition, talk to your doctor or a respiratory therapist before starting this practice. Learning the correct breathing technique from a trained yoga instructor might also be helpful.
Is there a time of the day that is particularly good for pranayama (yogic breathing exercises)? If so, how much does the hour of the day influence your practice, and are there other factors that matter more? I will give you the answer without further ado.
All else being equal, the best time of the day for pranayama is early morning. However, in practice, the ideal moment is when four hours have passed since your last meal and when you have had time to prepare your body and mind with yoga poses.
Late evening also works for pranayama, but since digestion is slower during this part of the day, you need to have a light and early dinner. For optimal practice, finish eating before 7 pm or skip dinner altogether.
The right moment to do pranayama is when you have just practised yoga poses. Yoga asana brings you into a state of calm, alertness and concentration. Doing yoga poses makes breathing exercises more effortless, profound and comfortable. As a bonus, yoga asana helps to speed up digestion.
From that point of view, the right moment to do pranayama is when you have just finished a good asana session. And that is why I include pranayama after yoga poses in my session here on Forceful Tranquility.
Read my article about why it is essential to do pranayama after asana >>>