When I started my breathing and spiritual journey, the one major question I had, and I am sure a lot of you might be having as well is what is the difference between Breathwork and Pranayama?
While growing up in an Indian household I heard about Pranayama practice quite a bit! but Breathwork not really. Is it the same thing? can these be used interchangeably?
After completing my certification in basic pranayama and becoming SOMA Breathwork (Level 1 Instructor). I am now able to help everyone understand the difference.
What is Breathwork?
Every time I mentioned Breathwork to my friends or family, they would reply by saying “but we are already breathing”, “we know how to breathe”, “we breathe heavily when we work out” etc. as responses. So clearly, everyone defines Breathwork differently, and when I read more every institution or expert coined the definition of Breathwork differently.
The simple definition of Breathwork is as mentioned by Richie Bostock in his book-
So, Breathwork is a holistic practice that uses the breath to bring balance to all the systems in the body. It consists of various techniques, including energy work, visualizations, and focused breathing customized to meet the needs and goals of individual practitioners.
The origins of Breathwork or intentionally breathing for physical and mental benefits have been around for as long as human beings have been aware of the breath. However, the term Breathwork became famous due to Stanislav Grof’s (the 1960s-1970s) work in psychology and consciousness studies.
Breathwork helps with-
- Overall well-being
- Reduced stress
- Increased energy in the body
- Clarity of thought
- Enhanced intuition
- Deep Healing
- Energy work
- Spiritual wellness
- Cultivating inner peace
- Trauma Release
It is important to understand different types of Breathwork, before incorporating it into your life. There are 5 kinds of Breathwork that are famous globally.
5 Types of Breathwork
1) Everyday Breathwork
These are techniques that you can use throughout the day at different times to quickly change your state.
2) Performance Breathwork
These Breathwork techniques help you perform better in a physically demanding activity. Performance Breathwork examples include- speedy recovery, to increase athletic performance.
3) Corrective Breathwork
These techniques help you correct your daily breathing patterns. Corrective Breathwork example includes- learning to breathe through the diaphragm, and belly breathing.
4) Integrative Breathwork
These techniques encourage therapeutic purposes, healing, and spiritual experience and exploration. Example of Integrative Breathwork forms includes- Rebirthing Breathwork, Holotropic Breathwork, Transformational Breathing, and Biodynamic Breathwork.
5) Mind-Body Breathwork
Practices in mind-body Breathwork help improve physical, mental, and emotional health and vitality. Example of Mind-body Breathwork form includes- Wim Hof Method, Buteyko, and Pranayama.
Right, as you read above pranayama is mentioned in one of the Breathwork types specifically under Mind-Body Breathwork. So it is already clear that pranayama is a type of Breathwork practice! Now, let’s explore more in terms of Pranayama Breathwork in specific!
What is Pranayama?
About Pranayama
First let us understand the meaning of Pranayama- Originating from the ancient Indo-European language of Sanskrit,
“Prana” means the life force of breath
“Yama”- to control
“Ayama”- to expand, extend, to draw out.
Although Sanskrit is no longer widely spoken, it is still the sacred language of Hinduism and the historical texts of both Buddhism and Jainism. Pranayama is now practiced globally without religious affiliation – its origins stretch back thousands of years! Lord Shiva, a Hindu entity in paradigm with Hindu theology, is considered the Adi Yogi, he was the first teacher of yoga, and Buddha is known to have gained enlightenment through meditation or pranayama. Hindus use meditation as a way of connecting with the breath or prana to gain inner peace.
Learn more about the History of Pranayama here.
Please note that Pranayama is the most important and authentic breathwork type.
Pranayama helps with-
- Improved sleep quality
- Enhanced focus and mindfulness
- Reduced stress and anxiety levels
- Lowered blood pressure
Pranayama consists of 3 Important Components
- Diaphragmatic Breathing (Inhalation and exhalation)
- Breath holds (Kumbakhas)
- Creating energy locks (Bandhas)
Steps to Practice Pranayama
- Become aware of your breathing.
- Learn to control your breath to start cleansing and strengthening your mind and body.
- Learn to expand and extend your breath (holding).
- Let go of the effort to breathe, to let breathe happen, and observe in gratitude.
Most Common Types of Pranayama
1) Bhramari Pranayama (Humming Bee Breath)
As the name suggests this breath practice should sound like a humming bee! It is said that the humming sound and vibrations naturally calm the mind and body.
Steps to practice Humming Bee Breath
- Get into a comfortable sitting position with your spine straight and full body relaxed.
- Rest your hands on your knees, bringing awareness to your belly.
- Close your ears and eyes with your fingers and thumbs.
- Inhale deeply (slowly filling your belly and then your chest).
- Then exhale slowly while making a buzzing sound like a bee or an “aaa-ooo-mmm” sound if this is easier to imagine for you.
- Once you have finished the breath after slowly exhaling, you’ve completed a cycle.
- Continue doing this for 5-10 minutes.
Further, Bhramari Pranayama can lead to increased concentration, improve memory and relieve stress as well.
2) Kapalbhati Pranayama (Skull Shining Breath & Breath Of Fire)
Different Pranayamas can provide a cooling or warming effect on your body. Opposing Shitali Pranayama which cools you down Kapalbhati Pranayama warms (hence, a breath of fire you up. It helps regulate the energy in your body. Skull Shining Breathing involves an involuntary deep inhalation and forceful exhalation. It’s a common practice within kundalini yoga. Hence, most times Kapalbhati should be done with caution, or if you are doing it for the first time do it under supervision. Contraindications of Kapalbhati pranayama say- pregnant women, and people with epilepsy or heart disease should not practice this.
Steps to practice Skull Shining Breath
- Get into a comfortable sitting position with your spine straight and full body relaxed.
- Rest your hands on your knees, bringing awareness to your belly.
- Inhale through your nostrils deeply.
- Then, exhale forcefully.
- The next inhalation will happen naturally.
- Focus on your exhalation, inhalation should be passive.
- To begin, aim for 65 cycles per minute, and if you are comfortable doing more, you can work your way up to 95-110 cycles per minute.
- A full cycle is exhalation and inhalation together, to start with, try this technique for just a couple of minutes.
In terms of physical benefits, it helps to strengthen the diaphragm and abdominal muscles. In terms of mental benefits, it helps to increase focus and reduce anxiety.
3) Nadi Sodhana (Alternate Nostril Breathing)
This is one of my favorites, alternate nostril breathing helps to activate the parasympathetic nervous system and also helps balance both the hemispheres of the brain, providing adequate oxygen and bringing calm to the body. Personally practicing Nadi Shodhana pranayama for a few minutes in the morning changes my day incredibly!
Alternate Nostril Breathing is the most common one and is also said to bring balance to the three doshas- the mind, body, and soul.
Steps to practice Alternate Nostril Breathing
- Get into a comfortable sitting position with your spine straight and full body relaxed.
- Sit in a cross-legged position.
- Place your left hand on your left knee.
- Exhale completely.
- Use your right hand to close your right nostril.
- Inhale deeply with the left.
- Close the left nostril with your spare fingers.
- Open the right nostril, and exhale completely.
- Inhale through the right nostril, then close.
- Open the left, and exhale completely.
- This is one cycle; repeat 10 times.
Research has shown that alternate nostril breathing may lead to reduced anxiety, and increased attention.
4) Ujjayi Pranayama (Ocean Breath)
This is another common breathing technique! It’s called the ocean breath because you are literally required to make the sound of ocean waves. It’s a rhythmic sound that can help you focus your mind and movement using your breath.
Steps to practice Ujjayi Pranayama
- Get into a comfortable sitting position with your spine straight and full body relaxed.
- Begin in a comfortable position.
- Breathe through your mouth.
- Constrict the back of your throat (imagine you are trying to fog up a mirror).
- Then close your mouth.
- Continue to breathe through the nose, keeping the throat constricted.
- This is one cycle; continue for 5 to 10 cycles.
Research has shown that Ujjayi Pranayamas can help to reduce anxiety and may be a potential alternative treatment for both stress and PTSD.
Difference between Breathwork and Pranayama
As mentioned above, pranayama is a type of Breathwork just like the other types. However, it is important to note that Pranayama focuses on the energies in the body. The key difference between both is that Breathwork can be any type of Breathwork while Pranayama is a form of breathing. Breathwork can even incorporate Pranayama exercises within them but not all Breathworks are Pranayama. It is also important to note that most Breathwork forms can be performed while lying on your back, while it is recommended to perform Pranayama while sitting comfortably with your spine straight, this is due to the focus on bodily energies.
Concluding Thoughts
Breathwork and Pranayama are both beneficial for your mental, emotional, and physical health at the same time. Breathwork refers to any type of breathing practice while Pranayama is a specific type of breath management. The practices can make a massive difference in your daily life.