Calming Pranayama Yoga

Beginner II
(81 Reviews)
Access this free class

This pranayama yoga class calms the nervous system using a series of yoga breathing exercises, including deep breathing (diaphragmatic breathing) - which combines the belly, mid-chest and upper chest breaths - and alternate nostril breathing, or Anulom Vilom. The alternate nostril breath is a challenging breathing technique, so don't be surprised if you find it difficult the first few times. This class is great to do before bed or when you need to relax.


  • None


  • Stress/Anxiety
  • Sleep/Relaxation


  • Gentle Yoga
  • Hatha Yoga
  • Pranayama Yoga
November 24, 2020

I generally like this kind of breath work but I have to agree with some of the comments here that 12 seconds were a little too many for me. I stopped relaxing and became a little desperate to get through it. Maybe I should try a different class or fewer seconds.

November 2, 2020

I have restricted airflow on one side of my sinuses due scarring... any suggestions for the alternating nostril part of the practice when one side doesn't work so well?

Comment Replies

David Procyshyn
November 3, 2020

Hi there. If there is a physical restriction, then I would suggest that you breath through both nostrils for the entire exercise. What do you think?

allison katz
August 27, 2020

Thank you. The first time I did this practice I was unable to maintain the breathing, but after four days of repeating the class I am able to do the entire exercise and have already begun to feel enormous benefits. Wonderful. Thank you.

June 15, 2020

12 seconds left me in a panic. I feel like when I attempt the three part breath I actually breath much shallower. I I usually end up yawning a bunch and feel slightly dizzy. What am I doing wrong?

Comment Replies

David Procyshyn
June 16, 2020

Hi there. Are you referring to the alternate nostril breathing? If so, it may be surprising but this is quite common. You can work up to it by doing the breathing through both nostrils until your nervous system and lungs get used to it. Then do a few cycles of ANS, slowly building up to full rounds.