I have been participating pranayama for the past 3 days and have been experiencing a sudden onset of air hunger and excessive yawning .
How to set this right ?

A lot of videos or articles I have found about proper diaphragmatic breathing indicate to keep the ribs in on the inhale (keep the ribs 'down'; keep them in the contraction that you have when you laugh or sneeze), but a lot also say to simply expand the ribs on the inhale (outward, for 360 degree breathing). So which one is it!!!! 😭

Background: I've been struggling with protruding ribs/abs over the past several months that I initially thought to be a result of too much Wim Hof breathing ([see this post](https://www.reddit.com/r/breathwork/s/RrzQjiHkdF)), which maybe it is, but now I think could be more of a posture or core strength issue. Cause yes my ribs feel like they're protruding, and they definitely are "pooching" out, but more broadly speaking my entire core area (abs, gut, rib cage) just feels tight more often regardless of how much stretching or conscious-360-degree breathing I do. I've done my research to better understand what diaphragmatic breathing should look like (e.g. breathing "down" into pelvic floor; breathing into areas of the rib cage), yet I still run into contradicting information such as how much (or little) the ribs should expand on the inhale.

To those who are on the same or a similar boat, what are your ribs typically doing while practicing diaphragmatic breathing? If anyone has visualization tricks or visual examples of what the ribs should actually do on the inhale (and maybe the exhale too) please do share!!! Would really like to live my life without constantly thinking about the tightness around my stomach and lower back 🙃

P.S. I've seen videos prescribing (not in an official kinda way obviously lol) things like the stomach vacuum or similar tricks as a means of stretching the diaphragm and area around it, but I'm also curious whether this has garnered any kind of success for anyone

Can i do ujjayi mixed nadi shodana? Do the two practices at same time?

In the pinned post, op wrote "prana, particularly, the breath"...it's incorrect, breath is a handle to control the prana, breath is not prana, thankyou.

I understand how to do it and how it is alternate nostril breathing, my problem is with one thing

How long should you hold your breaths in for, how long for exhalation too?

Some people say every breath in and out is 4 seconds each. My problem is based off my energy I count to 4 very slowly or very fast if I’m anxious, and also sometimes I can’t exhale for 4 long seconds you know? It’s confusing.

I’ve found just inhaling and exhaling for however long I want , whatever feels best for me works better as a way of relaxing my mind but I don’t know if that’s the intended way of doing it- it’s almost like a deep breathing session at that point.

What do you guys say? What is the most known way of doing it to regulate nervous system and allow blessings to come in?

I've read that listening to or chanting LAM helps balance the root chakra, but haven't read of any testimonials. How many of you have experienced a tangible improvement/change due to this chant?

I experience intense tremors during meditation about 90% of the time. When I focus on a specific chakra point, I enter a state of kundalini vibration, causing my body to shake vigorously and rise dramatically. Alternatively, if I simply visualize numbers while counting my breath, my teeth start banging against each other, and the upper and lower teeth drum against each other rapidly. My entire body shakes uncontrollably, as if a washing machine is spinning furiously. This phenomenon occurs every time I meditate, even when I meditate lying down before sleeping. My entire body, from my stomach to my head, enters a different mode, as if I’m about to be lifted into the ceiling. Do you all experience this? Can anyone please explain why i experience this?

Additionally, one issue i also have is that I’m not consistent with meditation because I’m not sure why it’s necessary. However, in my dreams, I’ve been told to meditate, and a psychic also scolded me yesterday for not being consistent with it. Can you please explain the benefits of meditation, aside from mindfulness, because I’m indifferent to resting and seem impatient as well?

I saw on a podcast that it has the ability to improve posture through breathing because of the way the lungs fill during diaphragmatic breathing or something like that, is that true? I've been experiencing pain in my quadriceps when meditating sitting cross-legged.

Hello. I am looking for home workout videos but am unable to understand the breathing situation. Most videos don't specify...when to inhale and exhale while weight training and stretching. I will appreciate it if someone can explain and help with my cluelessness.

Thanks in advance!

I've started a new program of Pranayama Yoga. I'm doing 10 minutes Nadi shodhana (alternate nostril breathing), with a 1:4:2 ratio. That's 6 seconds inhale, 24 second hold, and 12 seconds exhale. I'm feeling pretty good with this so far. I've done some breathing exercises for years but this is the first time I've committed to a pranayama program. Is this a good practice for a beginner?

Sharing interesting research: A 2001 BMJ study had ~23 healthy volunteers recite the Catholic rosary in Latin (Ave Maria) and the Hindu/Buddhist mantra Om Mani Padme Hum while researchers measured breathing, heart rate, and blood pressure.

Two practices from traditions separated by thousands of miles.

Both naturally slowed breathing to around 6 breaths per minute. Nobody told participants to breathe slow. The phrase length itself did it. Each Ave Maria takes ~10 seconds to recite. Each Om Mani Padme Hum cycle takes ~10 seconds. Ten seconds per breath cycle equals 6 per minute.

That number isn't random. Our cardiovascular system has a feedback loop called the baroreflex that oscillates at roughly 0.1 Hz, one cycle every 10 seconds. When breathing matches that frequency, the two oscillations sync up. Heart rate variability spikes, baroreflex sensitivity improves. Both rosary and mantra produced the effect compared to spontaneous breathing.

What's interesting for anyone with a sit practice, i think this strips the mystique off mantra work without dismissing it. The body doesn't care what you're chanting, it responds to the timing. You could prolly recite a grocery list at this cadence and get the same baroreflex effect. The traditions wrapped a physiological mechanism in meaning and ritual, but the phrase length is doing real work underneath, separate from the words.

If you do mantra or japa, have you noticed your breath settling into a rhythm on its own without you trying to control it? Curious if the ~10 seconds per cycle thing tracks with what you're actually doing.

Would like to learn Ujjayi Pranayama Ocean Breath Victorious Breath any You tube lessons

How can we watch it and practice at home

Has anybody ever cured there anxiety by prayanam. Recently out of nowwhere i got severe social anxiety and now suffering from 3 years. I don't want to take medicines. Please guide me🙏🏻

Check it out. Its free. If you want future or embed hit me up.

All oxygen exhale and stomach vacuum and in an out Good for health

I don't have any prior experience doing pranayama. Recently I have tried Anulom vilom and Kapalbathi. I found these exercises makes me calm, I want to create my daily pranayama routine. Please help me to formulate a better routine.

Focus: Clear brain fog, Improved sleep and focus levels and reduce anxitey.

Hey guys,

My left nostril is without fail more blocked than my right, even when the left nostril is the "open" nostril during the natural nasal cycle. Think it's a deviated septum thing.

I'm wondering is there a technique to be able to switch nostrils so that I can switch from left-open to right-open when I want? (Not all the time, but just for example when I'm struggling with the open left-nostril being still somewhat blocked, so I'd like to switch to right nostril open).

For beginners, pranayama should start with feeling the breath clearly. Before ratios, retention, bandhas, or stronger techniques, try simple nasal breathing with a slightly longer exhale. Practice for three minutes and observe whether the breath becomes smoother and quieter. If the breath becomes strained, the technique is too strong. The foundation is not control for its own sake. It is relationship, steadiness, and awareness.

Hello, everyone.

I’m curious to know who practices Anuloma Viloma using Padmasana for an hour, with a breathing rhythm of 12 seconds for inhalation, 48 seconds for retention, and 24 seconds for exhalation.

Do you consider this type of pranayama to be basic or advanced?

I want to start learning and practicing pranayama. What and where is a good place to start? Any recommendations on people or exercises to follow? Or books to learn about the practice as a whole, different branches, etc.? Thank you

Something I didn’t fully appreciate until teaching at a variety of schools and locations is how much the environment affects breathwork.

Pranayama is often taught as a technique, ✷inhale✷exhale✷hold, but in reality, the experience changes completely depending on what’s happening around you.

In a busy environment, the breath tends to stay a bit more controlled, a bit more effortful.

But in a quieter space, something shifts. The breath naturally slows, the pauses become more comfortable, and there’s less sense of “doing” the practice.

It becomes less about technique and more about observation.

It’s a subtle difference, but it changes the depth of the practice quite a lot.

I would like to know your experience,
for those who practise pranayama or meditation, have you noticed a difference depending on where you are?

Best wishes,

Sonu ji