Pranav Pranayama for Beginners

pranav pranayama

Thanks to Yoga2all for the image.

If you are new to breath work practices in yoga, Pranav pranayama is a great place to start. Essentially, you sit still with your eyes closed and breathe. This simple breathing practice is also a great way to also begin meditation.

Here’s more about this simple, yet effective tool.

Benefits of Pranav Pranayama

Pranav pranayama has many of the same generic health benefits as other forms of pranayama. A pranayama practice will:

  • reduce insomnia,
  • promote clear thinking,
  • reduce stress,
  • encourage relaxation,
  • reduce anxiety,
  • oxygenate your blood,
  • reduce anger, and
  • lower your blood pressure.


Because this breath work practice is so simple, it is appropriate for people of all skill and health levels.

Pranav Pranayama

  1. Begin in a comfortable seated position like Sukhasana.
  2. Close your eyes.
  3. Feel yourself lengthen from your SITs bones through the top of your head.
  4. Connect your thumb and pointer finger on each hand. This is called Gyan mudra.
  5. Breathe normally while thinking of the word “Om.” As you do, feel how you are connected to the things around you.
  6. Stay here for 2 or 3 minutes.
  7. Then, raise your hands above your head, rub your palms together for about 20 seconds, and cup your hands over your eyes. Feel the warmth from your palms.
  8. Without removing your hands, slowly open your eyes.
  9. Lower your hands.

This breathing technique can be practiced for anywhere from 2 minutes to one hour. For best results, practice Bhramari, Udgeeth, and Pranav pranayama in this order. Whenever possible practice this breathing pattern in the morning, on an empty stomach, and in fresh air.

Do you have any other tips for practicing Pranav pranayama? Please let us know in the comments below.

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About Sarah Stockett

Hi, I'm Sarah! I'm a certified Pilates and yoga instructor with a passion for pain relief. I believe you can use simple exercises to relieve your aches + pains. AND, I believe I can teach you how.