What Is the Difference between Pranayama and Breathing Exercises?

When referring to breathing exercises, the term ‘Pranayama’ is often used.

However, not all breathing exercises are Pranayama. In fact, most aren’t. The
term Pranayama literally means “expansion of life force (prana) and its purpose is to
improve the body’s capacity to retain and increase prana in the body.
In order to increase the body’s ability to retain prana, Pranayama exercises purify
our energy channels (Nadis). With regular practice of Pranayama, the channels
become pure, the body retains more prana and the the mind becomes for
concentration and meditation. Regular practice of Pranayama awakens the inner
spiritual force, brings joy and enhances spiritual development.

In order to retain and increase the life force in our body, Pranayama utilizes all five
tools:
Three tools of Pranayama
1. Poorak (Inhalation)
2. Rechaka (Exhalation)
3. Antar Kumbhaka (Internal Retention)
4. Bahayia Kumbhaka (External Retention)
5. Bandhas (Locks)

Only when an exercise includes retention with locks, can we speak about
Pranayama. Most breathing exercises are actually an easier version of a
Pranayama. This is generally accomplished by removing the locks and the external
retention (holding the breath after exhaling).

Nadi Sodan versus Anulom Vilom

The easiest way to explain the difference between Pranayama and breathing
exercises is by explaining the difference between Anulom Vilom (Alternate Nostral
Breathing) and Nadi Shodhana.
 Anulom Vilom is a very popular breathing exercise which is often called a
Pranayama. However Anulom Vilom is not Pranayama, it is a Preparatory
Pranayama.

How to practice Anulom Vilom (Breathing Exercise)

Anulom Vilom is a breathing exercise which aims to balance the left and right
hemisphere by giving equal amount of oxygen to both parts of the brain. This
exercise has a calming and suiting effect on the mind, the breath and the heart beat
by stimulating the parasympathetic nervous system.

This is how you can practice Anulom Vilom:

 Sit in a comfortable position, place your left hand in Chin Mudra (tip of the index
finger and the thumb touching) and your right hand in Vishnu Mudra (bending the
index finger and the middle finger)
 Place your right thumb on your right nostril and breathe in left for 4 counts
 Close your both nostrils by closing also your left nostril with your little finger and
ring finger, and hold your breath for 8 or 16 counts
 Remove your thumb from the right nostril and breathe out through your right
nostril for 8 counts
 Breathe in through your right nostril for 8 counts
 Hold your breath for 8 or 16 counts
 Breathe out through your left nostril for 8 counts

This is one round of Anulom Vilom. This breathing exercise should be continued for
5 minutes for beginners. Once you feel comfortable, you can increase the duration
up to 10 minutes. When inhaling for 4 counts, classically the internal retention
should be 16 counts, but with beginners it is advisable to start with holding the
breath for 8 counts and to build up gradually to 16 counts.

How to practice Nadi Shodhana Pranayama

 In order to be able to practice Nadi Sodan, you must be confident and comfortable
practicing Anulom Vilom for 5-10 minutes. The difference between Nadi Sodan and
Anulom Vilom – or in general between Pranayama and breathing exercises – is that
Nadi Sodan includes retention or holding the breath after exhalation (Bahaya
Kumbhak or external retention) and the use of Bandhas or Locks.

The purpose of using locks is to control the flow of energy or prana.

There are 3 types of locks:

 Mula Bandha (Root Lock): contracting the muscles between the pubic bone and
the pelvic bone
 Uddiyana Bandha (Abdominal Lock): after a complete exhalation, expand the rib
cage as if you were to inhale but don’t actually inhale. Suck the abdominal muscles
and viscera in and up, hollowing the belly
 Jalandhara Bandha (Chin Lock): dropping the chin to the neck so the throat is
closed

This is just a very brief description of the locks. The practice of locks should be only done
under the supervision and guidance of an experienced teacher.

Once you feel comfortable using locks, you can continue with the
practice of Nadi Sodan:
 Sit in a comfortable position, place your left hand in Chin Mudra and your right
hand in Nasagra Mudra (placing the tip of the index finger and middle finger in
between your eyebrows)
 Place your right thumb on your right nostril and breathe out left for 4 counts
 Close your left nostril with your little finger and ring finger and hold your breath for
8 or 16 counts (this is Bayaha Kumbhak or External Retention)
 During the retention, apply Mula Bandha (Root Lock), Uddiyana Bandha (Abdominal
Lock) and Jalandhara Bandha (Chin Lock)
 Release the locks, breathe in left for 4 counts
 Close your left nostril and hold the breath for 8 or 16 counts while using Root Lock
and Chin Lock
 Breathe out through the right nostril for 8 counts
 Hold the breath for 8 or 16 counts
 During the retention, apply Mula Bandha (Root Lock), Uddiyana Bandha (Abdominal
Lock) and Jalandhara Bandha (Chin Lock)
 Release the locks and inhale through your right nostril for 4 counts
 Hold the breath for 8 or 16 counts while using Root Lock and Chin Lock

This is half one round of Nadi Shodhana. You can continue this practice for 5-10
minutes.

Start to practice preparatory Pranayama today and learn more: 3 Yogic Breathing
Exercises to Calm Down
And please remember: The practice of Pranayama is very intensive for the body
and the mind and it should always be practiced with the help of an experienced and
knowledgeable teacher. As it is stated in the Hatha Yoga Pradipika:
“Proper practice of Pranayama can remove diseases, improper practice of
Pranayama can cause diseases”