Advanced breathing techniques in yoga

Breathing techniques to increase your energy and vitality

If you've ever walked out of a yoga class feeling more awake, lighter, or clearer-minded, you've probably already experienced the power of breath. Advanced yoga breathing techniques to boost your energy and vitality aren't just about oxygen moving in and out of the lungs, but about the movement of life energy, or prana, which flows in us when we breathe consciously.

The connection between prana and vitality

In the tradition of yoga, prana It's more than just air: it's the subtle force that animates our body, mind, and spirit. When we breathe shallowly or with tension, that flow is blocked. But when we breathe consciously and deeply, that vital energy is better distributed, revitalizing our organs, awakening the mind, and even nourishing our emotions.

From a more scientific perspective, we know that breathing directly affects the autonomic nervous system, influencing our energy levels, alertness, and ability to concentrate. Specific techniques can help us activate the sympathetic (which wakes us up) or parasympathetic (which relaxes us) systems, depending on our needs.

Why focus on advanced techniques?

Many people begin practicing yoga without being aware of the power of breath control, or pranayama. Basic techniques—such as complete yogic breathing or alternate-phase breathing—are fundamental and very effective. But when we feel stable, with a solid foundation and a desire to go deeper, Advanced breathing techniques in yoga to increase your energy and vitality offer a powerful avenue for intentionally cultivating energy.

These practices are not only more difficult because of their technical complexity, but because they require greater presence, sensitivity, and respect for the body's rhythms. Applied carefully, they can become powerful tools for those days when we need to activate the mind, break free from heaviness, or simply connect with a more expansive energy from within.

Revisiting the Foundation: Complete Yogic Breathing

Before delving into advanced techniques, it's essential to make sure our foundation is solid. In yoga, breathing is like the foundation of a house: if it's not well-grounded, everything we build on top can wobble.

Importance of the base before advancing

I've seen many times—both in class and in my own practice—that we want to jump into the complex without mastering the simple. But in yoga, simplicity is profound. A well-grounded, conscious, and stable breath can completely transform a posture, a meditation… or even an emotional state.

The complete yogic breathing (also called three-part breathing) is one of the most valuable tools we have. It teaches us to expand our breathing from the abdomen to the upper chest, utilizing our entire lung capacity in a smooth and continuous manner.

Brief review of diaphragmatic breathing

The basis of this breathing is the diaphragm, a dome-shaped muscle that separates the chest cavity from the abdomen. When we breathe naturally and deeply, the diaphragm contracts as we inhale, gently pushing down the abdominal organs and allowing the lungs to expand.

Complete yogic breathing has three phases:

1. Inhale into the abdomen (lower area): the belly swells gently.
2. Inhale into the chest (middle zone): the ribs open to the sides.
3. Inhale towards the clavicles (upper area): the upper part of the chest is slightly raised.

The exhalation follows the opposite path, from top to bottom, slowly emptying the air.

Practicing this daily, even for just a few minutes, trains the body and mind to breathe more efficiently. It also regulates the nervous system, improves oxygenation, and gives us a starting point from which to explore more stimulating techniques with confidence and awareness.

What makes a technique “advanced”?

In yoga, “advanced” doesn’t always mean doing more things, or having a more spectacular practice. Advanced breathing techniques in yoga But in reality, many times what is advanced has to do with the level of awareness, internal listening and ability to sustain energy that we cultivate over time.

Differences between basic and advanced techniques

The basic techniques of pranayama (such as yogic breathing, alternate-breath breathing without retention, or simply observing the natural flow of air) are designed to establish a conscious relationship with breathing. They are accessible to almost everyone and can be practiced from day one.

Instead, the advanced techniques include elements such as:

• Breath retention (kumbhaka), either after inhaling or exhaling.
• Rapid or forced air manipulation, as in kapalabhati either bhastrika.
• Specific channeling of prana, as in Surya Bhedana (breathe only through the right nostril).
• Stimulation of energy bands, as mula bandha (pelvic floor contraction) or jālandhara bandha (lock of the throat).

Are Advanced breathing techniques in yoga They require a stronger physical and mental foundation, as they can significantly alter our energy levels, heart rate, blood pressure, and emotional state.

Contraindications and when to avoid them

Not all techniques are suitable for everyone, or at all times. For example, people with hypertension, acute anxiety, respiratory problems, or pregnancy should avoid certain practices that involve prolonged breath holds or forced breathing.

Also, even if you are healthy, it is important Do not practice advanced techniques if you are tired, emotionally upset, or have active digestion., since the body needs to be in balance to properly process the energy that is mobilized.

In my experience, the biggest mistake is trying to "force" a practice because we've seen it in a class or a video. Yoga isn't a race for achievement. Real progress is knowing when to stop, when to listen, and when to say, "Not today."

Kapalabhati: the shining skull

The name kapalabhati comes from Sanskrit: kapala means “skull” and bhati, "brightness" or "illumination." Literally translated as "the brightness of the skull," it refers both to the physical sensation of mental clarity and to the more subtle idea of cleansing energy channels.

Although it is sometimes called breathing, kapalabhati It is not a technique of pranayama in the strict traditional sense, but a cleaning technique or kriyaHowever, in many contemporary yoga schools, it is taught as an advanced energy breathing technique for its powerful effects.

Step-by-step technique

Kapalabhati is based on active exhalations and passive inhalations:

1. Sit with your back straight, in a comfortable posture (chair, sukhasana or padmasana).
2. Inhale gently through your nose.
3. Exhale forcefully by contracting your abdomen, as if you were pushing the air out suddenly.
4. Let the inhalation happen on its own, passively.
5. Repeat this cycle 20 to 30 times (this is one round).
6. After a round, breathe normally and notice the sensations.

You can do 1 to 3 rounds, with conscious breathing pauses in between.

ImportantThe movement comes from the abdomen, not the shoulders or face. Relax your face and keep your chest relatively still.

Energy benefits and physiological effects

Kapalabhati It is an energizing technique. It is traditionally used for:

• Stimulate the nervous system and clear the mind.
• Quickly oxygenate the blood.
• Improve digestion and activate metabolism.
• Eliminate mucus and toxins through forced exhalation.
• Awakening the third eye (ajna chakra), according to some yogic interpretations.

From a modern perspective, we know that it increases airflow in the airways and can trigger a mild alertness response, making it ideal for use in the morning or before a vigorous workout.

When to avoid it

Avoid kapalabhati If you're pregnant, have high blood pressure, severe anxiety, heart problems, or abdominal discomfort, don't do it right after eating either.

Bhastrika: the bellows breathing

The word bhastrika literally means “bellows,” like the instrument that fans a fire by blowing air. And that is precisely the image this technique evokes: a powerful breath that light the inner fire, stimulates the body and activates the mind.

Unlike kapalabhati, in bhastrika both inhalation and exhalation are Advanced breathing techniques in yoga active and energetic, generating a strong and continuous rhythm that warms from within.

How to practice it correctly

1. Sit in a comfortable posture with your spine straight and shoulders relaxed.
2. Inhale deeply and exhale forcefully, contracting your abdomen.
3. Inhale again forcefully, expanding your abdomen.
4. Maintain a constant rhythm: 1 to 2 breaths per second.
5. Perform 10 to 20 cycles, then inhale deeply and hold your breath if you wish (optional retention).
6. Exhale gently and breathe normally for a few moments before repeating.
   

You can do between 1 and 3 rounds, depending on your energy and experience.

Practice adviceStart slowly. At first, the effort may tire you out. Over time, your body adapts, and your breathing becomes more fluid and powerful.

Activation of the sympathetic nervous system

Bhastrika has a strong effect on the sympathetic nervous system, which puts us on alert, increases our heart rate, and prepares the body for action. It's ideal for moments when you need an energy boost or to overcome a feeling of lethargy or mental heaviness.

From modern physiology, an increase in oxygenation, respiratory tone and brain activity is also observed after practicing bhastrikaSome people describe it as “having coffee without the caffeine.”

Main benefits

• Increases vital energy (prana).
• Warms the body and stimulates the digestive fire (agni).
• Clears the mind and improves concentration.
• Eliminates the feeling of heaviness or drowsiness.
• Stimulates the lungs and improves respiratory capacity.

Precautions

Avoid this Advanced breathing techniques in yogaIf you have high blood pressure, epilepsy, heart problems, vertigo, severe anxiety, or are in the first trimester of pregnancy. As always, listen to your body and stop if you feel dizziness, discomfort, or excessive agitation.

Anuloma Viloma with prolonged retentions (kumbhaka)

Anuloma Viloma —also known as alternate-phase breathing— It is one of the best known and balancing techniques of pranayama. Its softer, no-holds-barred version is accessible to almost everyone. But when you get into it kumbhaka (breath retention), the technique gains incredible depth, both on a physiological and energetic level.

Introduction to control of prana by retention

Kumbhaka literally means “vessel” or “container.” In the context of breathing, it refers to the moments in which no air enters or leaves: conscious pauses after inhaling (antar kumbhaka) or after exhaling (bahya kumbhaka).

Retention is not just a physical pause: it is a subtle space where the prana It can be "contained," refined, and directed toward more subtle levels of consciousness. In these spaces of stillness, the mind calms and the energy system fine-tunes.

Technique of Anuloma Viloma with kumbhaka

1. Sit in a comfortable position, with your spine straight and your mind present.
2. Close your right nostril with your thumb and inhale through the left (4 seconds).
3. Close both nostrils and hold your breath (16 seconds).
4. Open only the right nostril and exhale to the right (8 seconds).
5. Inhale through the right (4 s), hold (16 s), exhale through the left (8 s).
6. That's one complete cycle. Repeat for 5 to 10 cycles.

ImportantThe hold should feel stable and tension-free. If anxiety, dizziness, or discomfort occurs, reduce the time or eliminate the hold.

Effects on the mind and energy system

• Balances the two main energy channels: one way (moon, left) and pingala (sun, right).
• It induces mental calm and emotional stability.
• Improves concentration, clarity and inner focus.
• Strengthens lung capacity and CO₂ tolerance.
• In tantric and kriya yoga traditions, it is considered a key technique for preparing the mind for deep meditation.

Precautions

Do not practice this technique with retentions if you are pregnant, have severe respiratory problems, uncontrolled hypertension, or active anxiety attacks. And always, especially when including kumbhaka, it is best to practice on an empty stomach or on a light stomach.

Surya Bhedana: channeling solar energy

In Sanskrit, Surya means “sun” and bhedana, “penetrate” or “channel.” This technique consists of inhaling exclusively through the right nostril—associated with the energy channel pingala nādī, the solar channel—, and exhale through the left, channeling solar energy into the body and mind.

It is an ideal practice for activate, warm up and stimulate, both physically and mentally. Very useful on cold mornings, lethargic days, or when we need clarity and dynamism.

Right side activation: pingala nādī

In the tradition of yoga, pingala nādī It is the energy channel that runs along the right side of the body and is related to solar qualities: action, strength, focus, logic and heat.

Activate it with Surya Bhedana It produces effects similar to those of a cup of coffee (but without the caffeine): it awakens the mind, mobilizes the body and generates a feeling of internal drive.

Step-by-step technique

1. Sit in a comfortable position, with your body relaxed and alert.
2. Use viṣṇu mudrā (index and middle finger bent) with the right hand.
3. Close the left nostril with the ring finger.
   
4. Inhale deeply through your right nostril.
5. Close both nostrils and, if desired, hold your breath a few seconds (kumbhaka optional).
6. Exhale through the left nostril, keeping the right closed.
7. Repeat for 5 to 10 minutes, maintaining a slow and controlled pace.

If you're a beginner, start without holding. Then you can try a 1:2 rhythm (e.g., inhale for 4 seconds, exhale for 8 seconds).

When to use it to boost energy

Practice Surya Bhedana:

• In the morning to activate the body.
• Before an activity that requires focus and determination.
• On cloudy, cold, or low-energy days.
• When you feel mental or physical heaviness.

Avoid this Advanced breathing techniques in yoga before bed, on very hot days, or if you're already feeling agitated or anxious. In these cases, it would be better to opt for more balancing techniques, such as nadi sodhana (alternate breathing without retention) or Chandra Bhedana (the opposite: inhale through the left, exhale through the right).

How to integrate these techniques into your daily practice

It's one thing to know the techniques, but it's quite another to regularly integrate them into your real life. You don't need to practice all of them every day. In fact, it's often most effective to choose one or two techniques that fit how you feel and what you need at that moment.

When and how to practice

• Time of day:
  Energizing techniques such as kapalabhati, bhastrika either Surya Bhedana work better in the morning, or before intense activity, as they activate the sympathetic nervous system.
  On the other hand, softer practices such as anuloma viloma with retention can be used also in the afternoon, before meditating or when seeking inner balance.
• Frequency:
  Start with 5 to 10 minutes a day, and increase it gradually if your body allows it. The key is consistency rather than duration.
• Atmosphere:
  Find a quiet, well-ventilated space without interruptions. Practice on an empty stomach (at least two hours after eating) and, if possible, sit on the floor with your spine straight.

Example of a breathing sequence for the morning

Here's a simple suggestion to start your day with energy:

1. Complete yogic breathing – 1 to 2 minutes to focus.
2. Kapalabhati – 2 rounds of 30 breaths + conscious pause.
3. Surya bhedana – 5 minutes with fluid breathing.
4. Anuloma Viloma with retention – 3 to 5 minutes to close with balance.
5. Silent observation – 1 minute with your eyes closed, simply feeling the effect.

If you're short on time, even 5 minutes can make a difference.

Internal listening: your best guide

In the end, the most important thing is not to follow a rigid structure, but to learn to read your daily energyThere are days when bhastrika feels like a motor, and others where you just need slow, deep breathing. Allow yourself to adjust according to what your body and mind are asking for.

Precautions and warning signs

Advanced breathing techniques can be deeply transformative, but they also require attention, respect and self-knowledgeJust because a practice is "yoga-like" doesn't mean it's safe for everyone at all times. As I always say in class: “Prāṇāyāma is not for forcing, it is for fine-tuning”.

Listen to your body and respect its limits

Each person has a different lung capacity, nervous system, and history. What may be stimulating for one person may be overwhelming for another. Therefore, before moving forward with techniques such as bhastrika or prolonged detentions, make sure to:

• Have one solid foundation in gentle techniques such as yogic breathing or nadi sodhana.
• Feeling calm and emotionally stable.
• Not having eaten recently.
• Not being in a moment of extreme fatigue or intense mental tension.

Pranayama mobilizes subtle energy, and that can intensify emotions, thoughts, or physical sensations. All of that is fine… as long as you can sustain it.

Recommendations for safe practice

• Never practice in pain, dizziness or a feeling of suffocation. That is not prāṇāyāma, it is forcing.
• If you are just starting out, do it with professional guidance or accompanied by someone with experience.
• In case of conditions such as asthma, hypertension, generalized anxiety, heart problems or pregnancy, consult a specialist before practicing advanced techniques.
• Avoid practicing at night If you use activating techniques such as kapalabhati either bhastrika, as they can interfere with sleep.

Warning signs to watch out for

• Dizziness or blurred vision.
• Feeling of anxiety or palpitations.
• Irritation in the nasal passages or throat.
• Intense fatigue after practicing.

If any of these signs appear, stop, breathe naturally, and return to gentler techniques. The most valuable thing about yoga is that it teaches us to self-regulate, not to demand more from us.

Cultivate energy from within

In a world where we often look for energy outside—coffee, screens, noise, stimuli—yoga reminds us that the true source of vitality is withinAnd one of the most direct keys to accessing that source is breathing.

Discover advanced breathing techniques in yoga and revitalize your energy and vitality through conscious breathing. pranayama They are not just exercises to control the air, but tools for energetic and mental transformationWith consistent, conscious practice, we can awaken a cleaner, more stable energy that is more aligned with who we truly are.

It's not about doing more, or doing it perfectly. It's about fine-tuning your listening, feeling the effect of each breath, and cultivating a deeper relationship with that vital flow that flows through us in every moment.

As a teacher and practitioner, I've experienced firsthand what it means to move from breathing automatically to breathing with intention. And I can tell you with certainty: when you learn to breathe with presence, something inside you changes forever.

I invite you to experiment, without rushing. To try one technique for a few days, then another. To give yourself space to discover your rhythm, your style, your energy.

Because in the end, yoga isn't an external formula, but a path back to yourself. And that path, step by step, is followed to the rhythm of your breath.