Calming Pranayama Yoga

Beginner II

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.

Style:

Comments

Existing Comments

JMacDee
November 24, 2020
Comment:

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.

robincmoore
November 2, 2020
Comment:

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?

allison katz
August 27, 2020
Comment:

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.

Liselou85
June 15, 2020
Comment:

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?

David Procyshyn
June 16, 2020
Comment:

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.

PianoWire
May 16, 2020
Comment:

Should absolute beginners find these breath-holding exercises calming, or that something that only comes after years of practice? Your voice is remarkably calming, David, but the practice itself was not. I ended prematurely, gasping for breath, with a headache. It certainly didn't help me relax, and I'm glad I didn't attempt it near bedtime.

I've learned a lot in the absolute beginner series, but the journey to date has been a little discouraging. I exercise strenuously six days a week, but I've been unable to execute all the exercises (let alone effortlessly) in most of these classes. I'm hoping to soon find a lesson that feels good (or better yet, effortless) and that leaves me with a sense of accomplishment for for being able to do what's asked.

gmichaelw
January 31, 2019
Comment:

Holding the breath in is easy but holding it out is HARD.

minigno
January 28, 2019
Comment:

I've never done a session like this on just breathing (other than the earlier primer in the beginner course). Incredibly relaxing...but definitely a challenge for the 12 second breaths! Oddly enough it was the controlling the in breathing to take a full 12 seconds to fill up that was the hardest, especially on the one nostril, but I felt like I started to get the hang of it near the end.

perfecta25
January 28, 2019
Comment:

Crazy challenging class - i definitely needed movement before this one! Namaste

cgoldhaw
January 25, 2019
Comment:

Hard to rate this one. Good video, but this practice was
not for me.

Tina S
January 22, 2019
Comment:

<p>David did a wonderful job. But it was difficult for me. I had to stop as my back started hurting. I think I was straining it,&nbsp;</p><div class="media-inner-content" style="box-sizing: border-box; color: rgb(51, 51, 51); font-family: Lato, Arial, sans-serif; font-size: 14px;"><div class="field field-name-comment-body field-type-text-long field-label-hidden" style="box-sizing: border-box;"><div class="field-items" style="box-sizing: border-box;"><div class="field-item even" style="box-sizing: border-box;"><p style="box-sizing: border-box; margin-top: 0px; margin-bottom: 0px;">I usually have some tightness on my back. But it was a different sort. Is that normal? I’ll try the Savitri breathing.</p></div></div></div></div><div class="media-footer" style="box-sizing: border-box; color: rgb(51, 51, 51); font-family: Lato, Arial, sans-serif; font-size: 14px;"><ul class="links list-inline" style="box-sizing: border-box; margin-left: -5px;"><li>&nbsp;</li><li class="comment-edit" style="box-sizing: border-box; display: inline-block; padding-right: 5px; padding-left: 5px;">&nbsp;</li><li>&nbsp;</li><li class="comment-reply" style="box-sizing: border-box; display: inline-block; padding-right: 5px; padding-left: 5px;">&nbsp;</li></ul></div>

Sebastiantanner94
January 21, 2019
Comment:

I don't think I have ever sweat from a pranayama practice until this one. This was very challenging! I almost made it through without having to do extra breathing! Another challenge I will have to start!
One question, when breathing in you say we should start with the belly, ribs, then chest, is there a way we should be breathing out? In a similar manner or just relax everything?
Thanks, David!

byootie
January 20, 2019
Comment:

I love these pranayama videos. I felt very challenged on the 12 count breaths but I know eventually I can improve.

Luna.Fjora
January 20, 2019
Comment:

Excellent exercice for our lung capacity but the 12 seconds were challenging for me. I am wondering if we get better with practice? Thank you.

Sharyl M
January 20, 2019
Comment:

The 12 seconds was too long for me but I did do it as long as I could and I do feel the benefits of this session.

mmsanford
January 20, 2019
Comment:

Could you recommend some type of breathing progression? I have a very difficult time with these exercises. I do not feel like my pulmonary excursion is adequate.

David Procyshyn
January 20, 2019
Comment:

<p>A great place to start is my <a href="https://www.doyogawithme.com/content/rhythmic-breath-savitri-breathing&…; target="_blank">Savitri Breathing</a> audio recording. There are 3 tracks that progress in difficulty and the first one gets you to deepen and lengthen your breath in a careful way. It helps you build your capacity so you can lead up to a class like this one.</p>

Tina S
January 22, 2019
Comment:

I also had a hard time and had to stop. My back started hurting. I also started noticing soreness and tightness on my left side. I usually have some tightness on my back. But it was a different sort. Is that normal? I’ll try the Savitri breathing.

mmsanford
January 20, 2019
Comment:

These exercises are so difficult for me I think I am going to have a chest X-ray . I am an asthmatic with sinus issues but I did not think this would be so difficult.

SarahViolet
January 19, 2019
Comment:

Very calming. My ability to focus on and control my breath has definitely grown with these classes.

bronwynhegarty
January 19, 2019
Comment:

this style of breathing really extended me. I was getting good at the long exhale and holding it by the end but not as good on filling the lungs - something to work on.

Kkbuckey
January 19, 2019
Comment:

I went to bed without doing this class but I could not sleep. So glad I got up and did this class. Great for getting me to relax.

Francine P
January 18, 2019
Comment:

ouf very challenging, I stopped after 16 min. it does help to quiet the mind.
Thank you Namaste

mrebhun45
January 18, 2019
Comment:

I really don't enjoy the feeling of gasping for air because my lungs aren't well trained. Very intense

turnersusmc
January 18, 2019
Comment:

I see some improvement in the length of time I can inhale and exhale, but I find it stressful rather than calming.

badrienne
January 18, 2019
Comment:

Started out great but laying on one's back (a suggested possibility) doesn't allow you to watch the alternate nostril breathing and ultimately the class gave me a headache. :(

jcaracino
January 18, 2019
Comment:

Challenging class especially the 12 second breath

Beli
January 18, 2019
Comment:

I am starting to control my breath a bit more, and understand how it helps my posture, asanas...but found the 12 seconds breath very difficult. Will keep on trying.

Coaching
January 18, 2019
Comment:

Beautiful. Feeling very calmed and energized at the same time. The outdoor setting for the video makes it feel like a short vacation!

beesknees
January 18, 2019
Comment:

Good class. I struggled with the longer breaths today. I modified with a shorter count. I appreciated having more time to settle into the breath even though I found it challenging. I will revisit this practice another day to see how it feels. Thank you!

naomi1
January 18, 2019
Comment:

The sense of calm I needed today, thank you!

EmBe
January 18, 2019
Comment:

This peaceful outdoor setting is nice for a Pranayama class. I plan to do this class again in the future and feel it would be a good relaxing evening class.