Pranayama for Beginners: Anulom Vilom, Bhramari and Ujjayi
Nirvan Team · 2026-11-05 · 2 min read
Pranayama is the yogic practice of guiding the breath. Beginners can start safely with Anulom Vilom (alternate nostril breathing), Bhramari (humming bee breath) and Ujjayi (ocean breath), a few minutes each, never straining.
Before you start
- Practise on an empty or light stomach, sitting upright.
- Breathe through the nose unless told otherwise.
- Never strain or hold the breath to discomfort. Stop if you feel dizzy.
- If you have a medical condition or are pregnant, ask your doctor first and skip breath holds.
Anulom Vilom (Nadi Shodhana)
- Rest the left hand on your knee. Bring the right thumb to the right nostril and the ring finger near the left.
- Close the right nostril and breathe in through the left.
- Close the left, open the right and breathe out through the right.
- Breathe in through the right, close it, and breathe out through the left. That is one round.
- Continue for 3 to 5 minutes, slowly and evenly.
Bhramari (humming bee breath)
- Sit comfortably, close your eyes and gently close your ears with the thumbs.
- Breathe in through the nose.
- Breathe out while making a soft, steady humming sound, like a bee.
- Feel the vibration in your head and chest. Repeat 5 to 7 times.
Ujjayi (ocean breath)
Slightly narrow the back of the throat, as if whispering, and breathe slowly in and out through the nose. The breath makes a soft ocean-like sound. This gentle resistance naturally slows the breath and is often used during yoga postures and meditation.
Questions people ask
Which pranayama is best for beginners?
Anulom Vilom and Bhramari are gentle and safe for most beginners when done slowly and without breath holds.
How long should I do pranayama daily?
Five to fifteen minutes a day is a good start, ideally in the morning or evening.
Is Anulom Vilom the same as Nadi Shodhana?
They are very similar alternate-nostril techniques; the names are often used interchangeably.