Pranayama is a way to help you live because the first thing you ever do is breathe in, and the last thing you ever do is breathe out. Every breath is different and new and also represents an opportunity to a) be present and b) examine the way parts of the brain talk to each other and with the body. The process of breathing is autonomic and somatic: You can’t make yourself not breathe, but you can change your breath at any moment. 

I just wrapped up a four-week workshop on the basics of pranayama, or breath control. It’s one of the eight limbs of yoga. The Iyengar system is unique in its approach to learning pranayama supine, on blankets, which is how I taught this class (and how I teach all beginner pranayama classes). I focused on 

• The basics of diaphragmatic breathing, called “controlled breathing” by my pranayama teacher, John Schumacher;

• How to inhale and exhale evenly; and 

• How to prolong the exhale

I also focus on these techniques in my Pranayama class on Tuesday mornings. 

In pranayama, you’re not just changing the breath; you’re changing the mind and how it responds to stimuli from the outside and how it manages hormonal stimuli, deep thoughts/narratives, and the things that you think of as you. Every time you lie down to do your pranayama practice, you have accrued a little more patterning in the body. The body and mind then get into a rhythm where you can begin to play the edges, and the edges that you play in pranayama are necessarily predicated on using no force. You are controlling the breath, guiding the breath, and signaling the breath, which gives the mind deep places to rest in and to restore. 

Over the course of the workshop, we had some great questions from students, and I have answered them below.

1. How often should I practice pranayama and at what time of day?

   A great goal is to practice 30 minutes a day, three times a week, but you have to find what works for you. One student from our workshop reported practicing every other day for xx minutes. 

   As for when to practice, you want to do pranayama when you’re feeling strong and not weakened from another activity, like a run or a very intense asana practice. Pay attention to how your body is feeling. 

   The morning is a great time and can be the steadiest time of day to practice, because: 1) you get it out of the way early and 2) the effect on the mind that pranayama offers is in some ways more beneficial than the effect on the body, particularly in the morning. After years of struggling to establish a practice in the morning, I’ve finally succeeded by setting up everything the night before. Reducing the barriers makes it so much easier to practice.

   The middle of the day is also a fine time to practice if that’s when your body feels strongest and most focused. It tends to be a more heated time of the day, so you would probably want to bias yourself toward the exhaling. Before bed is a great time to practice too, but keep in mind that your mind wanders some and the contours of the breath are a little choppier at this time because the body is tired. 

   The bottom line is that the most important time for you to practice is at a time of day that is convenient and not stressful for you. Honor your practice and listen to yourself. 

2. When should I sequence pranayama practice relative to asana and meditation?

   Typically, the sequence is asana, pranayama, and meditation -- in that order. Pranayama is more refined and advanced than asana. This is why, in the Iyengar tradition, you learn asana well before pranayama. In asana, you use a lot of effort, but in pranayama you let go of force -- you use no force. 

3. Should I practice pranayama differently when I am menstruating?

   When you are menstruating, you should only be doing supine pranayama. You also might consider doing your practice in Supta Baddha Konasana (Reclining Bound Angle pose).

4. Should I have a mat/blanket underneath the length of my body during pranayama?

   In the winter days in particular, it feels good to have warmth underneath you rather than just the cold floor, but it’s not necessary. 

5. Should I cover myself with a blanket during pranayama?

   On cold, winter days, you should absolutely cover yourself. 

6. What should I do if I have pain in my low back?

   Use a blanket underneath your knees, the same way that you would in savasana. This will help your low back release.

7. Should I use an eye bag/pillow?

   Yes! If you have them. Eye bags/pillows are great to use for pranayama if you have them, but they’re not necessary. 

As you settle into your own pranayama practice, please let us know if you have more questions that arise. 

Remember: The breath changes everything, every time. ✨