9 Beginner-Friendly Yoga Breathing Techniques for Stress Relief & Better Health

You are stressed and in a frenzy, and someone tells you to “Just breathe!” That’s more frustrating than it is helpful, right? 

Wrong! 

According to Bharath, a certified Pranayama expert at MyYogaTeacher, “In yoga, breath is your life force. It’s what keeps you grounded, calm, and clear-headed. Yoga breathing techniques (pranayama), when practiced mindfully and correctly, are a powerful tool for better health, focus, and emotional balance.”

For thousands of years, different types of yoga breathing techniques have been scientifically proven to:

• Improve blood pressure
• Reduce symptoms of anxiety and depression
• Restore energy levels
• Reduce pain
• Relax muscles
• Lower stress-induced cortisol levels

Whether you're looking for yoga breathing techniques for beginners or advanced pranayama practices, this comprehensive guide covers the essential techniques and how to practice them correctly for maximum benefits.

To practice the different yoga breathing techniques under expert guidance, book a free 1-on-1 session today!

Benefits of Yoga Breathing Techniques

Yoga breathing techniques, known as pranayama in Sanskrit, offer profound benefits for both physical and mental health. 

Take a look at this detailed article on how Pranayama and Meditation can benefit you!

1. Physical Benefits:

• Lower blood pressure and reduce stress hormones
• Improve lung capacity and respiratory function
• Enhance circulation and oxygenation
• Boost immune system function
• Regulate heart rate variability

2. Mental & Emotional Benefits:

• Reduce anxiety and depression symptoms
• Improve focus and mental clarity
• Enhance emotional regulation
• Promote deeper, more restful sleep
• Increase overall sense of well-being

These scientifically backed benefits make yoga breathing techniques an essential component of any wellness routine — whether you're a complete beginner or an experienced practitioner.

Want to experience these benefits first-hand? Try this group class on Breathing & Meditation!

9 Essential Yoga Breathing Techniques

• New to yoga breathing? Start with Ujjayi and Three-Part Breath
• Need stress relief? Try Alternate Nostril or Humming Breath
• Want more energy? Practice Bellows or Solar Breath in the morning
• Seeking better sleep? Use Lunar Breath or Humming Breath in the evening

9 Yoga Breathing Techniques for Beginners

Here are 9 beginner-friendly yoga breathing exercises, their benefits, and how to do them correctly and safely:

1. Ocean’s Breath 
2. Alternate Nostril Breathing 
3. Three Part Breath
4. Cooling Breath
5. Humming Bee Breath 
6. Bellows Breath 
7. Solar Breath 
8. Lunar Breath 
9. Active Breathing

1. Ocean’s Breath (Ujjayi Pranayama)

Also known as the “Victorious Breath” Ocean’s Breath, or Ujjayi, is one of the most commonly taught pranayama techniques. It creates a gentle ocean-like sound in the throat, helping you focus and deepen your breath.

How to Practice:

1. Sit comfortably with a straight spine or lie down.
2. Inhale naturally through your nose.
3. Slightly constrict your throat as if whispering “ahh.”
4. Inhale slowly, creating a soft ocean-like sound.
5. Exhale through your nose with the same throat constriction.
6. Maintain a steady, rhythmic pattern.

Key Benefits:

• Improves concentration and focus
• Regulates the nervous system
• Builds internal warmth and circulation
• Reduces stress and anxiety

Duration:

• Beginners: 5–10 repetitions 
• Advanced: Throughout the yoga session

Safety Tips:
Avoid practicing right before bed, as it can be mildly energizing.

2. Alternate Nostril Breathing (Nadi Shodhana)

A balancing breath that clears energy channels (nadis) and calms the mind. This breathing technique is ideal for stress relief and mental clarity.

Find out more about Alternate Nostril Breathing in this detailed guide!

How to Practice:

1. Sit comfortably with your spine tall.
2. Use your right thumb to close your right nostril.
3. Inhale slowly through your left nostril.
4. Close your left nostril with your ring finger, release the right nostril, and exhale.
5. Inhale through the right nostril.
6. Close the right nostril, release the left, and exhale.
7. Continue alternating sides.

Key Benefits:

• Balances left and right brain activity
• Reduces anxiety and mental stress
• Improves focus and clarity

Duration:

• Beginners: 1–2 minutes
• Advanced: 5–10 minutes
  

Safety Tips:
Avoid if you have severe nasal congestion.

3. Three-Part Breath (Dirga Pranayama)

Three-Part Breath helps you become aware of your breathing patterns while expanding your lung capacity. It’s called “three-part” because you consciously fill your abdomen, ribcage, and upper chest with air in sequence during each inhale.

Learn more about Three Part Breath here!

How to Practice:

1. Sit or lie down comfortably with your spine straight.
2. Place one hand on your belly and the other on your ribcage.
3. Inhale slowly into your belly, feeling it rise.
4. Continue inhaling into your ribcage, expanding the sides of your chest.
5. Finish by drawing the breath into your upper chest, lifting slightly.
6. Exhale slowly in reverse — upper chest, ribcage, then belly.
7. Repeat for several rounds, keeping the breath smooth and controlled.

Key Benefits:

• Improves awareness of breathing patterns
• Encourages deep, efficient breathing
• Relieves tension and stress
• Enhances oxygen delivery to the body
• Calms the nervous system

Duration:

• Beginners: 1–2 minutes
• Advanced: 5–10 minutes or as part of meditation

Safety Tips:

Safe for most people. Avoid forcing the breath if you feel lightheaded — shorten the inhale and exhale until comfortable.

4. Cooling Breath (Shitali Pranayama)

What It Is:
This breathing technique helps reduce body heat and calms the mind.

How to Practice:

1. Sit in a comfortable position.
2. Roll your tongue into a tube shape (or press your lips together if you can’t roll the tongue).
3. Inhale slowly through the tongue tube or pursed lips.
4. Close your mouth and exhale through your nose.

Key Benefits:

• Cools the body and mind
• Reduces acidity and indigestion
• Helps manage heat-related discomfort

Duration:

• 8–12 breaths
  

Safety Tips:
Avoid during very cold weather or if you have respiratory issues.

5. Humming Bee Breath (Bhramari Pranayama)

Also known as the “Bee Breath,” this technique uses a gentle humming sound to relax the mind and nervous system.

Want to learn about the various benefits of Humming Bee Breath? Read this detailed article!

How to Practice:

1. Sit comfortably with eyes closed.
2. Inhale deeply through your nose.
3. Close your lips and hum softly while exhaling.
4. Feel the vibration in your head and chest.

Key Benefits:

• Promotes relaxation and better sleep
• Reduces anxiety and irritability
• Calms the mind

Duration:

• 5–10 breaths

Safety Tips:
Avoid if you have severe ear infections.

6. Bellows Breath (Bhastrika Pranayama)

This is an energizing breath that involves forceful inhales and exhales.

How to Practice:

1. Sit upright.
2. Inhale deeply through the nose.
3. Exhale forcefully through the nose, engaging the diaphragm.
4. Continue with quick, equal-length inhales and exhales.

Key Benefits:

• Increases energy and alertness
• Clears nasal passages
• Boosts metabolism

Duration:

• Beginners: 10–15 breaths
• Advanced: 1–3 minutes

Safety Tips:
Avoid if you have high blood pressure, heart issues, or are pregnant.

7. Solar Breath (Surya Bhedana Pranayama)

This is a warming, energizing technique that activates the body’s right energy channel.

How to Practice:

1. Close your left nostril with your ring finger.
2. Inhale deeply through your right nostril.
3. Close your right nostril and exhale through your left.

Key Benefits:

• Increases body heat and energy
  
• Improves digestion
• Boosts focus and clarity

Duration:

• 1–5 minutes

Safety Tips:
Avoid practicing in hot weather or if you have high blood pressure.

8. Lunar Breath (Chandra Bhedana Pranayama)

This is a cooling and calming breath using the left nostril.

How to Practice:

1. Close your right nostril with your thumb.
2. Inhale slowly through your left nostril.
3. Close your left nostril and exhale through your right.

Key Benefits:

• Cools the body
• Promotes relaxation and better sleep
• Reduces stress

Duration:

• 1–5 minutes

Safety Tips:
Avoid practicing it in cold climates or if you have low blood pressure.

9. Active Breathing (Conscious Breathing)

This mindful, deep breathing is used in both yoga and everyday life to enhance awareness and relaxation.

How to Practice:

1. Sit or stand comfortably.
2. Place one hand on your belly and one on your chest.
3. Inhale deeply through your nose, feeling your belly expand.
4. Exhale slowly through your nose or mouth.

Key Benefits:

• Improves oxygen intake
• Reduces stress instantly
• Enhances overall mindfulness

Duration:

• 5–10 minutes daily

Safety Tips:
Safe for most people; avoid straining.

Which Yoga Breathing Technique Should You Choose?

With so many different yoga breathing techniques available, choosing the right one for your needs and current state can enhance your practice significantly:

For Beginners

If you’re a beginner, start with these:

1. Ocean’s Breath: The most common pranayama used in yoga classes.
2. Alternate Nostril Breathing: A balancing and calming technique.
3. Three-Part Breath: Foundation technique that is generally safe for everyone.

For Stress Relief & Anxiety

If you’re seeking mental and emotional benefits, try these:

1. Alternate Nostril Breathing: Calms the mind and balances the nervous system.
2. Ocean’s Breath: Helps center and ground yourself.

For Energy & Focus

To revitalize the body and improve concentration, try:

1. Bellows Breath: Best for a morning boost.
2. Solar Breath: Warms and energizes the body.

For Sleep & Relaxation

When the focus is to improve sleep quality and relaxation, try:

1. Lunar Breath: Calms the body before bed
2. Humming Bee Breath: Relaxes the nervous system

Yoga Breathing Techniques: Safety Tips and Guidelines

While yoga breathing (pranayama) can be incredibly beneficial, practicing it mindfully is key to ensuring a safe and effective practice. Follow these tips for maximum benefits:

General Safety Tips

• Start small: Begin with just 5–10 minutes of daily practice and increase gradually as your comfort grows.
• Stay relaxed: Never force or strain your breathing. Pranayama should feel smooth, not like a workout.
• Listen to your body: Stop immediately if you feel dizzy, short of breath, or lightheaded.
• Practice on an empty stomach: This prevents discomfort and allows deeper, fuller breathing.
• Create a peaceful environment: Choose a quiet, comfortable space free from distractions for optimal focus.

Common Beginner Mistakes to Avoid

• Holding your breath too long too soon: Build lung capacity gradually — pushing too far can cause strain or dizziness.
• Forcing the rhythm: Let your breath flow naturally; forcing pace or volume can create tension.
• Practicing energizing techniques before bed: Breaths like Bhastrika or Surya Bhedana can make it harder to fall asleep.
• Skipping the basics: Foundational techniques like Three-Part and Ocean’s Breath train awareness and control. Master these before you rush to advanced practices.

By following these guidelines, you’ll build a safe, sustainable routine that supports your health, energy, and peace of mind.

For best results, consider booking a free 1-on-1 session to practice under the guidance and supervision of an experienced coach!

Conclusion

The different types of yoga breathing exercises, when done correctly, can transform your mind, body, and emotional well-being. By understanding the purpose and method of each technique, you can choose the best fit for your needs and practice safely at home.

If you’re a beginner, start small. Even five minutes a day can make a noticeable difference in your stress levels, energy, and focus. As you grow more comfortable, explore different techniques and see how they impact your body and mind.

Most importantly, listen to your body. Breathing should always feel comfortable and relaxing, never forced. Over time, pranayama can become not just a practice, but a natural part of how you live, helping you stay balanced, present, and energized.

To make the most of your practice, book a free 1-on-1 session with a coach!

Frequently Asked Questions