Breath (Pranayam)

The main problem in the world is stress.
It is not going to decrease-it is going
to increase. If through pranayam the shock
can be harnessed, the entire stress and
disease can be eliminated.
– YOGI B H AJAN

This chapter includes . . .
In the Beginning was the Word & a Deep Breath ! 90
Simple. Natural Breathing 90
Pranayam 91
Breath Signatures 9 1
Breath Frequency 91
One-Minute Breath
Long Deep Breathing (Yogic Breath) 92
Benefits of Long Deep Breathing
Suspending the Breath 93
Benefits of Suspending the Breath • Shuniya
Mastering the Suspension of the Breath 94
Breath of Fire (Agni Pran) 95
Benefits of Breath of Fire • Beginning a Practice of Breath of Fire
Alternate Nostril Breathing (Nadi Sodhan) 96
Left & Right Nostril Breathing 96
Breath Ratios 96
Cannon Breath • Segmented Breath o Lion Breath 97
Whistle Breath o Sitali o Sitkali o Vatskar 97

In the Beginning Was the Wora Er a Deep Breath!

The breath is a fundamental tool
for the Kundalini Yoga student.
Mastery of the breath is a
foundation for:
• Promoting health and vitality.
• Opening the range and creativity
of the emotions.
• Controlling the moods.
• Developing concentration.
” Promoting a feeling of
connectedness.
􀀉 Breath awareness begins with
recognizing the breath as both the
gross physical breath, as well as the
subtle life force of the body and
mind called prana.
􀃙 A Kundalini Yogi examines and
breaks the habit to ignore the breath.
Think of the breath in broader terms
than simply respiration. Consider that
the breath and its movements are
connected to the movements of all
the emotions and thoughts.
􀀉 The breath and the Word are in
intimate relationship. They form the
platform from which all things
begin, and they shape the form and
direction of one’s life. They govern
our communications and our
relationships with ourselves and
others. If we can consciously harness
the pattern-forming abilities of
the breath and sound, we can
creatively direct our lives and
potentials.
For an indepth look at prana see the
Yogic Anatomy chapter.
A YOGI IS ALWAYS AWARE of the two-sided nature of perception and experience. The
breath is both gross and subtle. It is both ” mine” and ” not mine.” It is both automatic and
conscious. The breath shares the nature of both the earthly and the heavenly views of things.
The breath and the Word interact to create the matrix of our life and consciousness. Breath
and word are intimately intertwined. In the etheric realms of metaphysical creation of the universe,
the first thing. after the existence of God. is the Word. The Word is a manifested pattern
that is the necessary seed for anything to exist at all. After that infusion of cosmic genetics,
there is the energy of prana or subtle breath. That energy moves the gunas. the three
qualities of the Trinity, that weave and compose in their varied blends all our experiences.
So. in the Heavens. first is the Word, followed by its servant the breath. prana.
In the Earthly realms of physical existence most tangible to us. the opposite is true. As
a baby the first act upon leaving the womb is to take a deep breath. We expel the water
suspension of the lungs and start the constant pumping of the diaphragm and lungs to
live from air-the invisible source of our life on Earth . Then we yel l ! We proclaim our coming.
All the doctors. nurses. and pa rents wait for that first sound, the Word that signifies
we are whole, expressive. and alive. So, in the earthly realms. breath comes first, and then
the expression of the Word follows according to the energy given to it by the breath.
Throughout time wise sages have told us that to ascend to the Heavens. to become
subtle in our perception, and to command the creation of our destiny, we must first cultivate
the breath and then value each word we speak aloud or mentally. The easiest approach
to this practice is to use and control the physical breath. This will lead to command of the
words and emotions. Then we can create a subtle stillness in the prana of the mind. which
opens our sensitivity to the Word. which shapes the greater play of life and consciousness.
Simple, Natural Breathing
􀀁 In correct. simple natural breathing. the Navel Point moves: out on the
inhale, in and up on the exhale. We use the inhale to make ourselves wider,
and the exhale to make ourselves longer.
Many people learn to breathe backwards: they inhale by pulling the belly in. thus making
the space for the breath less rather than more. People who are often anxious or smoke frequently
tend to have this pattern. Yet. probably the single most important thing a student
will learn in practicing Kundalini Yoga is how to breathe correctly. To teach beginners how to
breathe correctly, use a natural calm breath. considering the following:
􀀁 Encourage the wearing of clothing which is loose around the belly. This allows for unobstructed
movement of the diaphragm.
􀃧 Have the students sit with a straight spine. shoulders relaxed, and eyes closed. Or. you
may want to give the beginning students an experience of natural breathing while lying on
their backs.
􀂍 A natural breath uses the nose. which filters, warms. and humidifies the air. The nostrils
are connected to the ida and pingala and therefore prana is taken into the body through
the nose. stimulating the pituitary and the Third Eye.
􀀁 Encourage a complete exhale. emptying the lungs.

Pranayam
􀀉 Pranayam is the science of breath, controlling
the movement of prana through the
use of breathing techniques.
Prana=the life force
Pran=first unit
Ayam=expansion
With pranayam we expand the first unit, the
seed energy. A slight change in this seed
vibration can change our entire universe.
􀀉 Pranayama is energy management. The
Kundalini Yogi employs a wide range of
pranayam techniques, using the rhythm and
depth of the breath to effect and manage different
energy states of health, consciousness,
and emotion.
􀀉 The mind follows the breath. The key to
controlling the mind is in controlling the
breath.
􀀉 Shuniya. The Kundalini yogi is a pran
yogi, and uses pranayam and bandha to
create the state of stillnesss-shuniya-“zero.”
Into this stillness, a seed-bij-is planted to
create a new rhythm or pattern of being.
Thus, the kundalini flows.
Breath Frequency
PRANA YAMA
Breath Signatures
The quantity, qual ity, and circulation of the breath creates the foundation of a
vital and creative l ife. It is a barometer of how much energy we normally run
on , and how much reserve capacity we have created for emergencies. The breath
is both gross and subtle. The gross aspect is the blend of oxygen, nitrogen, and
other elements that chemically constitute air. The subtle aspect is the prana or
vital force that energizes the mind, body, and consciousness.
Most people do not breath correctly. Breath signatures which create shallow.
erratic, upper-chest breathing are common. The lack of relaxation and well-being
on a personal as well as collective level, along with other factors, inhibits proper
breathing. Yet, of all the positive changes a person can make, learning to breathe
deeply, and completely is probably the most effective for developing higher consciousness,
and for increasing health, vitality, and connectedness in one’s life.
􀃧 Physical: All movement requires tension, but stress occurs when muscular
or mental tension cannot return freely to an uncontracted or relaxed state. Stress
causes poor breathing-shallow, erratic, upper-chest breathing with a faster
breath rate, which leads to chronic tension and weak nerves. And poor breathing
increases susceptibility to more stress. This sets the scene for illness and
breakdown in one or another of the body systems.
􀃧 Emotional: We hold a tremendous amount of tension and emotional trauma
in our muscular structure in the form of armoring. Proper breathing, which
changes our breath signature, allows the release of armoring. As we increase the
general flexibility of the body, and expand the lungs, our sensitivity increases,
because the armor decreases.
􀃧 Vitality: B reath ing correctly frees up the flow of prana, and as our armoring
and tension release, our vitality is increased.
􀃧 Feeling of Connection: When our vitality is increased, our prana is flowing,
we feel emotionally secure, and our physical bodies are strong. A deep
sense of connection results.
When we consciously lower the frequency of breaths per minute, we encourage great benefits. Normally, men breathe
at a rate of 1 6- 1 8 cycles per m inute; women breathe at 1 8-20 cycles per minute.
8 cycles per minute
feeling more relaxed. Relief from stress and increased mental
awareness. Parasymphathetic nervous system begins to be
influenced. Healing processes are elevated.
4 cycles per minute
Positive shifts in mental function. Intense feelings of awareness,
increased visual clarity, heightened body sensitivity.
Pituitary and pineal begin to coordinate at an enhanced level,
producing a meditative state.
COPYRIGHT YOGI BHAJAN 2003
I cycle per minute (“One-Minute Breath”)
20 seconds to i nh ale
20 seconds hold
20 seconds to exhale
Optimized cooperation between brain hemispheres. Dramatic
calming of anxiety, fear, and worry. Openness to feeling one’s
presence and the presence of spirit. Intuition develops. The
whole brain works – especially the old brain and the frontal
hemispheres.

Long Oeep Breathing (Yogic Breath)
Long Deep Breathing is the first technique to teach beginners, after they have learned Simple,
Natural Breathing. Long Deep Breathing uses the full capacity of the lungs, by utilizing the
three chambers of the lungs:
􀀠 Abdominal or lower 􀀠 Chest or middle 􀀠 Clavicular or upper
Long Deep Breathing starts by filling the abdomen, then expanding the chest, and finally lifting
the upper ribs and clavicle. The exhale is the reverse: first the upper deflates, then the middle,
and finally the abdomen pulls in and up, as the Navel Point pulls back toward the spine.
Teaching the parts of Long Deep Breathing
First have the student practice by separating the three parts of the breath. Sit straight on the
floor, in a chair, or lie on the back. (When teaching beginners, starting out on the back is a
good idea.) Initially have the left hand on the belly, right hand on the chest to feel the movement
of the diaphragm.
I. Abdominal Breath: Let the breath relax to a normal pace and depth. Bring your attention
to the Navel Point area. Take a slow deep breath by letting the belly relax and expand. As
you exhale, gently pull the navel in and up toward the spine. For this experiment, keep the
chest relaxed. Focus on breathing entirely with the lower abdomen.
The diaphragm muscle separates the chest and thoracic cavity from the abdominal cavity and
intestines. The diaphragm is a sheet of muscle that is normally in a dome shape. As you relax
the diaphragm and extend the belly, the dome flattens and extra space is created to expand the
lungs above it. When you exhale, the dome is re-created and the air from the lower lungs is
pushed up and out. This pushing allows a portion of the lower lungs to be used efficiently.
Place one hand on the Navel Point and one on the center of the chest. On the inhale, raise
the hand on the navel toward the ceiling. On the exhale lower it steadily. With your hand,
monitor the chest to stay still and relaxed. Very soon you will notice all the muscles involved
in this motion.
2. Chest Breath: Sit straight and keep the diaphragm still. Do not let the abdomen extend.
Inhale slowly using the chest muscles. The chest expands by using the intercostal muscles
between the ribs. Do this slowly and focus on the sensation of expansion. Exhale completely
but do not use the abdomen. Compare the depth and volume of this breath with the isolated
abdominal breath. If you place your hands on the top and bottom parts of the ribs you can
feel how the bottom ribs move more than the top ones. They are the floating ribs and are not
as fixed as the upper ones are to the sternum. So much of the contribution of the ribs and
intercostal muscles comes from an expansion out to the sides of the lower ribs.
3. Clavicular Breath: Sit straight. Contract the navel in and keep the abdomen tight. Lift the
chest without inhaling. Now inhale slowly by expanding the shoulders and the collarbone.
Exhale as you keep the chest lifted.
Putting the parts together. Each part of the breath expansion is distinct. If all three are combined,
you have a complete Long Deep B reath.
􀂍 Sit straight. If the spine is in a balanced position, the ribs and muscles can move freely.
􀂍 Begin the inhale with an Abdominal Breath. Then add the Chest Breath and finish with
a Clavicular Breath. All three are done in a smooth motion.
􀂍 Start the exhale by relaxing the clavicle, then slowly emptying the chest. Finally, pull in
the abdomen to force out any remaining air.
• 92 • KRI I NTERNATIONAL TEACHER TRAINING MANUAL LEVEL I
Benefits of Long Deep Breathing
􀂍 Relaxes and calms, due to influence
on parasympathetic nervous system.
􀂍 Increases the flow of prana.
􀂍 Reduces and prevents the build-up
of toxins in the lungs by encouraging
the clearing of the small air sacs (alveoli.)
􀂱 Stimulates the brain chemicalsendorphins-
that help fight depression .
􀂍 Brings the brain to a new level of
alertness.
􀂍 Pumps the spinal fluid to the brain,
giving greater energy.
􀂱 Breathing long and deep, plus concentration
, stimulates the pituitary gland
to secrete, enhancing the intuition.
􀂍 Filling the lungs to capacity revitalizes
and re-adjusts the magnetic field.
􀂍 Cleanses the blood.
􀂍 Regulates the body’s pH (acid-akaline
balance), which affects the ability
to handle stressful situations.
􀂍 Energizes, and increases vitality.
􀂍 Aids in releasing blockages in
meridian energy flow.
􀂍 Activates and clears the nerve
channels.
􀂍 Aids in speeding up emotional and
physical healing.
􀂍 Aids in breaking subconscious habit
patterns such as insecurities and fears.
􀂱 Aids in fighting addictions.
􀂱 Re-channels previous mental conditioning
on pain so as to reduce or
eliminate pain, (for example, in
childbirth.)
􀂍 Gives capacity to manage negativity
and emotions, supporting clarity, coolheadedness,
and patience.

Suspending the Breath
Basic to the mastery of the breath suspension is the ability to hold the breath in or out correctly.
Instead, we often instruct students to just ” hold the breath.” This causes many students
to lock the breath in. pull the chin in, tighten the neck and throat muscles. and stiffen
the tongue. This homespun technique can create great pressure in the eyes. back of the
skull. heart. and neck. Holding the breath in that way for longer than ten seconds stops the
breath by creating an opposition between different muscle groups that power the breath.
This can be dangerous. Each time you do this improper technique, you train the subconscious
to repeat the mistake when you are not fully alert.
Doing it correctly: Instead, you can train the subconscious correctly, and it will serve you
well even when you do not consciously direct the breath. To suspend the breath means to
relax the muscles of the diaphragm, ribs, and abdomen that are responsible for the constant
motion of the breath.
To suspend the breath on the inhale:
􀂍 Inhale deeply.
􀂍 Bring the attention to the clavicle and upper ribs. Lift the upper ribs slightly
and fix them in place.
􀂍 Relax the shoulders. throat. and face.
􀂍 Pull the chin in.
􀂍 Become still and calm.
􀂍 If you feel the urge to exhale, inhale a tiny bit instead.
To suspend the breath on the exhale:
􀂍 Start with a complete exhale.
􀂍 Pull the navel point back toward the spine.
􀂍 Lift the lower chest and diaphragm.
􀂍 Let the upper ribs relax, and compress.
􀂍 Do not bend the spine and ribs when you try to exhale completely- that would
interrupt the action of the diaphragm.
􀂍 Pull the chin in.
􀂍 Become still and calm.
􀂍 If the muscles start a reflex to inhale, consciously exhale a little more. This can
extend the length of suspension significantly without any strain or struggle.
Points to remember when suspending the breath:
SUSPENDING mE BREAm
Benefits of suspending the breath:
􀂍 The goal of suspending the breath
is the gradual reconditioning of the
nervous system.
􀂍 Breath suspension allows for integration
of the body systems.
􀂍 Suspending the breath in can
temporarily raise the blood pressure.
􀂍 Suspending the breath out lowers
the blood pressure; relaxes circulation.
􀂍 Suspending the breath in impacts
the sympathetic nervous system.
􀂍 Suspending the breath out impacts
the parasympathetic nervous system.
􀂍 Suspending the breath allows for
centering, and train ing in the use of
good j udgement under pressure.
􀂍 On the suspended breath you can
experience shuniya-zero. Shuniya is a
deep stillness. into which you can
plant a seed-bij-to create a new
rhythm or pattern of being. In shuniya
the Kundalini flows.
Shuniya means zero. The moment you
become zero. then all powers will prevail
through you. The power of a teacher of
Kundalini Yoga is in his zero. his
shuniya. In shuniya you become zero.
you reduce everything to nothing:
“/ am nothing. Everything is nothing.
There’s nothing to be nothing.”
The moment you become that.
then everything radiates from you.
-YOGI BHAJAN

Remember that the brain will trigger breathing in when the
carbon dioxide (C02) level of the blood rises too high. It does
not react to a loss or gain of oxygen. The cue is taken from the
C02 level. If you prepare to suspend the breath by taking several
complete exhales where you blow out the C02, you will hold the
breath longer and with more comfort.
tice with determined regularity and patience. Pushing past your
capacity will not help.
􀂍 If you begin to experience dizziness or disorientation,
stop. Dizziness is not en lightenment. You m ust build this prac-
COPYRIGHT YOGI BHAJAN 2003
􀂍 Throughout the practice create a calm internal spot in your
awareness and observe the changes of the body and m ind.
􀂍 In all practices where the breath is suspended in or out.
remember that the goal is a switch in metabolic activity, nervous
system balance, or emotional control.

Meditations to Master the
Suspension of the Breath
To master the suspension of the breath is to master the
inflow and outflow of l ife itself. There are four meditations
that can introduce you to different dimensions of the process
and to the different emotional challenges that are part of its
mastery. (Find these meditations in the Meditations Without Mantra
chapter.) They are:
􀂍 Meditation for a Calm Heart
􀂍 Caliber of Life Meditation
􀂍 Meditation for a Stable Self
􀂍 Composite Polarity Meditation
As a teacher of Kundal ini Yoga, you may wish to explore
these techniques in depth. If you take the sequence of these
four meditations and practice each for 40 days as a regular
sadhana, you will become radiantly aware of the impact and
nature of breath suspension techniques. This meditation practice
will give your teaching projection a new solidity and
power.
When you practice these meditations, pay attention to
the different feelings that are processed and provoked in each
technique.
Meditation for a Calm Heart
The Calm Heart meditation teaches you stillness. It serves as
a baseline to learn the feeling and flow of the Pranic Body.
Each type of prana has a favored area of the body. This meditation
accumulates the prana of the lungs and heart. When
the prana is focused in the home location and when its quantity
is enough, you are healthy and your mind feels undisturbed.
The body functions smoothly, without effort. As the
meditation proceeds, the mind will become calm and
focused. It will be easy to gain perspective on relationships
and easy to have forgiveness for those things that upset or
threaten you, al lowing a deeper sense of security and awareness
to guide your judgement.
This meditation can be taught to any level of student.
• 94 • KRI I NTERNATIONAL TEACHER TRAINING MANUAL LEVEL I
The Caliber of Life Meditation
The Caliber of Life Meditation teaches you concentration and
endurance. It adjusts the projection and command of the
breath, and improves the caliber of your capacity to reach
excellence in life. It is known to conquer normal depression
and discouragement. It builds tremendous strength into the
nervous system.
This is an excellent intermediate-level meditation practice for
students who are committed to a regular practice of sadhana.
It can be taught to beginners for a short time.
Meditation for a Stable Self
The Meditation for a Stable Self teaches you constancy and
visualization. It stabilizes the pranic body. It requires focus on
the spinal column in a rhythmic feeling and visualization of
the inner energy. The goal is an effortless mental attention to
this flow of energy. This meditation will provoke many
thoughts and feelings that come from each level of the spinal
chakras, so there may be special excitement or uneasiness at
a specific stage of the visualization along the spine. The task
is to remain unattached to this flow of mental and emotional
objects.
This meditation is an advanced practice.
Composite Polarity Meditation
The Composite Polarity Meditation teaches you subtlety and
command. It is a precise m udra that requires fixed attention
to maintain it through the kriya. It is subtle. The relation
between the heartbeat and the repair of the arcline for health
requires careful focus. It is the same in any skill: over time and
practice you learn to sense the distinctions that make a difference
and that enhance your skill and pleasure in the task.
This meditation gets better and better with constant practice.
It has dimensions that are difficult at first but which unveil
themselves over time.
This is an excellent practice for advanced students. It can be taught
to beginners. but do not expect them to notice the finer distinctions
that make this meditation so enjoyable and unique.

Breath Of Fire (Agni Pran)
Breath of Fire is one of the foundational breath techniques used in the practice of Kundalini
Yoga. It accompanies many postures, and has numerous beneficial effects. It is important
to master this breath so that it is done accurately and becomes automatic.
Doing Breath of Fire:
􀂍 Breath of Fire is rapid, rhythmic, and continuous. It is equal on the inhale and the
exhale, with no pause between them. (Approximately 2-3 cycles per second.)
􀂍 It is always practiced through the nostrils with mouth closed, unless stated otherwise.
􀂍 Breath of Fire is powered from the navel point and solar plexus. To exhale, the air is
expelled powerfully through the nose, by pressing the navel point and solar plexus back
toward the spine. This feels automatic if you contract the diaphragm rapidly.
􀂍 To inha le, the upper abdominal muscles relax, the diaphragm extends down, and the
breath seems to come in as part of relaxation rather than through effort.
􀂱 The chest stays relaxed and slightly lifted throughout the breathing cycle.
􀂍 When done correctly, there should be no rigidity of hands, feet, face, or abdomen.
􀂍 Begin practicing Breath of Fire for a duration of 1 -3 minutes. Some people find it easy
to do Breath of Fire for a full 10 minutes right away. Others find that the breath creates
an initial dizziness or giddiness. If this happens, take a break. Some tingling, travell ing
sensations, and lightheadedness are completely normal as your body adjusts to the new
breath and new stimulation of the nerves. Concentrating at the brow point may help
relieve these sensations. Sometimes these symptoms are the result of toxins and other
chemicals released by the breath techn ique. The symptoms may be relieved by drinking
lots of water and changing to a light diet.
􀂍 Breath of Fire is not hyperventilation, nor is it Bellows Breath (see below).
􀂍 There are restrictions for doing Breath of Fire while pregnant and menstruating. (See
Roles & Responsibilities of a Kundalini Yoga Teacher.)
Common mistakes in doing Breath of Fire:
There are three common problems to watch for when teaching beginners:
􀂍 Paradoxical breathing. As we mentioned earlier in this chapter, many people learn to
breathe backwards: they inhale by pulling the belly in, thus making the space for the breath
less rather than more. This is called paradoxical breathing. People who are often anxious or
smoke frequently tend to have this pattern. It can be easily changed by placing a hand on
the chest and one on the belly and doing Breath of Fire slowly with total awareness.
􀂍 Trying to breathe by an exaggerated pumping of the belly. Breath of Fire is not the deepbellows
cleansing breath that pumps the stomach with complete exhales and inhales.
Breath of Fire comes from higher up near the solar plexus.
􀂍 A loss of attention to the balanced ratio of the inhale and exhale. One way to get
this right is to do it wrong first. Try to inhale much more than you exhale with each
breath cycle at 1 -2 times per second. Within 30 seconds you can sense the over-stimulated
jumpiness and imbalance of the breathing. Then switch to a much greater exhale
than an inhale at the same pace. Almost immediately you will sense a loss of strength ,
lethargy, distraction, or depression. Now make the breath exactly equal on the inhale and
exhale. Listen to the sound of the breath and create a steady rhythm .

Benefits of Breath of Fire:
􀂍 Releases toxins and deposits from the
lungs, mucous linings, blood vessels, and
other cells.
􀂍 Expands the lung capacity and
increases vital strength.
􀂍 Strengthens the nervous system to
resist stress.
􀂍 Repairs the balance between the
sympathetic and parasympathetic nervous
systems.
􀂍 Strengthens the navel chakra.
􀂍 Increases physical endurance and
prepares you to act effectively.
􀂍 Adjusts the subtle psycho-electromagnetic
field of the aura so that the blood
becomes energized.
􀂍 Reduces addictive impulses for drugs,
smoking, and bad foods.
􀂱 Increases oxygen delivery to the brain.
facilitating a focused, intelligent, and
neutral state of mind.
􀂱 Boosts the immune system and may
help prevent many diseases.
􀂍 Promotes synchronization of the
biorhythms of the body’s systems.

Alternate Nostril Breathing (Nadi Sodhan)
This simple, yet most powerful technique, is a pranayama that is
easy to do, yet can take you through all the stages of your yoga
practice.
How to do A lternate Nostril Breathing:
􀀁 In this pranayam, the breath is always relaxed, deep and full.
􀀁 Have the left hand in Gyan Mudra.
􀀠 Use the thumb of the right hand to close the right nostril , and the index
finger or ring finger of the right hand to close the left nostril.
􀀁 Close the right nostril and gently and fully inhale through the left nostril .
􀀠 Then close the left nostril a n d exhale through the right nostril.
􀀁 Then inhale through the right nostril.
􀀁 Close the right nostril and exhale through the left nostril.
􀀁 Continue repeating, alternating nostrils after each inhalation.
Benefits of Alternate Nostril Breathing:
􀀁 Creates whole brain functioning by balancing the right and left hemispheres.
􀀠 Is both integrating and grounding.
􀀠 Purifies the ida and pingala nadis, gently.
􀀠 Creates a deep sense of wel l-being and harmony on the physical, mental, and
emotional levels.
􀀁 Can help with headaches, migraines, and other stress-related symptoms.
􀀁 Inhale left, exhale right. Helps to make you cal m and integrates u nwanted
n egative emotions and stress. Excel lent by itself before bed.
􀀠 Inhale right, exhale left. Gives clarity, and postive mood. H elps us to focus
on what is important.
Nadi Cleansing (“U” Breathing)
A powerful, classical technique which utilizes Nadi Sodhan as well as
Breath Ratios. (See Sets & Meditations.)
Breath Ratios
When breathing in different breath ratios, we are changing the a mount of time that
we take to inhale, hold, and exhale the breath. In general, we breathe in an equal
breath ratio-equal inhale, equal exhale.
Consciously using different breath ratios can yield varied effects.
􀀁 By emphasizing inhaling, the sympathetic part of the autonomic nervous system
boosts the heart rate and blood pressure, boosts alertness and stimulates us.
􀀁 By emphasizing exhaling, the parasympathetic nervous system slows the
heartbeat and relaxes the circulation, nerves, and digestive system. It relaxes us
and promotes elimination, both physically and emotionally.
􀀁 You can use mantra to measure the ratios. For example:
I :4:2 (Inhale I, hold 4, exhale 2). This is used in the Nadi Cleansing
pranayam. It is powerfully purifying and cleansing.
• 96 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I
Lett Er Right Nostril Breathing
Through the simple mechanism of closing or opening
one of the nostrils, the yogi has a wide array
of techniques to control his moods and energies.
The quality of Prana processed through the two
nostrils differs corresponding with the qualities
associated with the two sides of the brain. The
nerves going out from the two brain hemispheres
cross at the level of the eyebrows. The left hemisphere
is connected to the right side of the body
and right nostril; the right hemisphere to the left
side of the body and left nostril.
We breathe predominantly through one nostril
or the other at any given time. The dominant nostril
alternates rhythmically every 90 to 150 minutes.
The length of the cycle reflects universal rhythms,
individual temperament, and the personal state of
mental and physical balance. The rhythm itself is
mediated mainly through structures in the hypothalamus
and pituitary, though other areas in the
brain are also involved.
You may use the technique of inhaling and exhaling
exclusively through either the left or right nostril
in order to benefit from the quality associated
with that nostril. For instance, breathe exclusively
through the left nostril to deal with compulsive eating
habits.
Breathing through the left nostril is
associated with:
􀀠 Ida, the nadi which ends at the left nostril
􀀁 Apana, the cleansing energy
􀀁 The Moon energy-cooling, receptive
􀀁 Calmness 􀀠 Empathy
􀀁 Sensitivity 􀀠 Synthesis
Breathing through the right nostril is
associated with:
􀀠 Pingala, the nadi ending at the right nostril
􀀠 Prana, the nurturing energy
􀀠 The Sun energy-warming, projective
􀀠 Vigor 􀀁 Concentration
􀀠 Alertness 􀀁 Readiness-for-action
􀀁 Will power
Inhale Sat • Exhale Naam

Cannon Breath
Cannon Breath cleanses and strengthens the
parasympathetic nerves, and adjusts the
digestion. Cannon Breath is Breath of fire
done through the mouth. Often Yogi Bhajan
will call for a powerful Cannon Breath
exhale to end an exercise.
􀀠 The mouth forms a firm “o” shape. (Mouth should not be
too puckered, nor should the lips be limp.)
􀀁 The pressu re of the breath is in the cheeks and over the
tongue, though there should be no bulging of the cheeks.
Segmented Breaths
With segmented breathing, we divide the inhalation and exhalation
into several equal parts, with a slight suspension of the
breath separating each part, and with a distinct beginning and
end point to each segment. This stimulates the central brain and
the glandular system in different ways.
Instead of inhaling in one smooth motion , we break the breath
up into segmented “sniffs”. Try not to collapse or squeeze the
nostrils in on the sniff, or pull the breath too deeply into the
l ungs. The goal is for the breath to strike a relaxed, yet focused
area in the nasal passage to stimulate a particular set of nerves.
Keep the nostrils relaxed and direct the attention to the feel of
the breath further along the air passages and to the motion of
the diaphragm.
􀀠 4 parts in : I part out healing, energizing, upl ifting
􀀠 4 parts in : 4 parts out clarity, alertness, triggering glands
􀀠 8 parts in : 8 parts out calming, centering
􀀠 8 parts in : 4 parts out focusing, energizing
􀀠 4 parts in : 8 parts out calming, unblocking, lettin g go
The ratios used in Kundalini Yoga are clearly defined and create
stable, predictable, final states of mind and energy. It is best not
to experiment since not all ratios are balanced or sustainable.
More is not better. So a 25: I or a lucky 7: I I will not be usefu l !
Lion Breath
Lion Breath is a powerful breath in the upper
chest and throat. It cleanses out toxins, and is
good for the throat chakra, and the thyroid.
􀀠 Extend the tongue out to touch the chin.
􀀠 Breathe powerfully, forcing the breath over
the root of the tongue, without any rasping.
COPYRIGHT YOGI BHAJAN 2003
VARIOUS BREATH TECHNIQUES
Whistle Breath (Beak Breath)
Whistle Breath changes the circulation. The nerves i n the
tongue activate the h igher glands such as the thyroid a n d
parathyroid, a n d the lung capacity is
increased.
􀀠 Pucker the mouth.
􀀠 Concentrate at the Third Eye Point
􀀠 I n hale, making a h igh-pitched whistle.
􀀁 Exhale through the nose.
Variation:
􀀁 I n hale through the nose and exhale with a whistle
through the l ips. Listen to the high-pitched sound as you
b reathe.
Sitali Pranayam
S ital i Pranayam is known to have a powerful
cooling, relaxing effect on the body, while
maintaining a lertness. It is known to lower
fevers, and aid digestion.
􀀠 Curl the tongue into a “U” shape.
􀀠 I n hale through the curled tongue.
􀀠 Exhale through the nose.
This breath is also used with Breath of Fire a nd with
Segmented Breaths in some kriyas.
You m ay notice the tongue tastin g bitter at first. This is
a sign of detoxification and will pass.
Variation:
􀀠 I n hale and exhale through the curled tongue.
Sitkari Breath
Sitkari breath is used for cleansing, a n d boosting
glandular function. It is done by i n haling
through the teeth , exhaling through n ose.
Vatskar Breath
With the Vatskar breath we sip in the air. We do n ot take air
down as if into the stomach. j ust b ring it i nto the l ungs.
􀀁 Example: Sipping the air, i nhale 8 or more times, then
exhale slowly through nose.
For a deeper study of breathing read Breathwalk: Breathing Your Way
to a Revitalized Body, Mind, and Spirit. by Yogi Bhajan, Ph.D., and
Gurucharan Singh Khalsa. Ph.D., Broadway Books. New York. 2000.