Deep Dive into Pranayama: Advanced Breathing Techniques from YTTC

Beyond the Basics: Unveiling the Hidden Depths of Pranayama from YTTC

Hello breath explorers!

Okay, so we talk about “breathing exercises”, right? But Pranayama is not breathing exercises. It’s like when you’re not just breathing into your lungs but connecting with your life force. That’s Pranayama. It’s our connection to our body, to the physical, and then connecting to the delicate, subtle world – the thoughts and feelings going on.

Let me just say, you aren’t just going to learn “take a breath and relax” tricks. These techniques, these layers we peel back together, come directly from the heart of our Yoga Teacher Training in Bali. This is where we experience people connecting with their breath in real time, on a whole different level.

And because we are so connected, it’s just really magical to behold. We are going to dive deeper. You are going to discover how Pranayama in a deeper way can be life-changing. It’s really about letting something deeper down unlock.

Believe me, you are here on a journey that is well worth taking. This group is perfect, whether you’re considering committing to a 200-hour yoga teacher training course or you’re simply looking to deepen your personal practice.

Think of this blog as your personal tour guide, your small map to navigate the secret depths of your breath. We will discuss some techniques that you might have heard of at first, but we’ll also explore the juice and the stuff that really makes you go. 

“Whoa, I didn’t know breath could do that.” Okay, let’s start by taking a deep breath together, shall we? And get ready to sift through something that is genuinely special.

The Foundation – Refining Basic Awareness

Before we move on to the advanced stuff, let’s ensure our foundation is solid first. Think about building a house; you’re not going to put a fancy roof on wobbly walls, would you?

Hence, we’ll review a little of the basics – with a twist. We’re all acquainted with Ujjayi, Nadi Shodhana, and Kapalabhati – all those well-known friends. So let’s take a look at them with fresh eyes. It isn’t really about doing the technique, but can you feel it?

• Can you feel the slight warmth of Ujjayi in your throat?
• Can you feel the delicate balance of switching your nostrils during Nadi Shodhana? 
• What about that electric buzz from Kapalabhati?

This is where the magic happens – in the tiny sensations, the soft breath, when that connection starts to happen. And of course posture matters – sitting tall and straight – it’s not just to look good, but to create space for breath to move.

Ujjayi

Here is a simple suggestion: the next time you do Ujjayi, just focus on the sound of your breath instead of just hearing it – really listen. Observe the subtle changes in pitch and rhythm.

Nadi Shodhana

And for Nadi Shodhana, close your eyes and visualise your breath flowing through each nostril. These simple modifications, these small adjustments, make a huge difference. They elevate your pranayama from merely ‘something you do’ into a real, living experience. I assure you that once you have that foundational aspect, the advance is simple and just forms itself.

This is mostly what we focus on in our Yoga Instructor Course in Bali. We want you to not only learn the techniques but also to feel them and understand them from a deeper place. It’s really about creating awareness and sensation. And as they say, that is where the magic happens.

IExpanding the Container – Advanced Techniques Unveiled

Alright, now we are diving into the fun parts. Want to take it up a notch? We’re getting into some pranayama techniques that genuinely initiate changes deep down.

Bhramari

Let’s begin with Bhramari, sometimes called “Bee Breath”. You know that humming sound? Humming is not just for parties! In fact, it’s a great way to settle your mind and soothe your nervous system.

Shanmukhi Mudra

Then, add the Shanmukhi Mudra where you close your ears, eyes, nostrils, and mouth. Shanmukhi Mudra is where it can feel really interesting because you can literally tune out the outside and listen for inner peace, or you can imagine the sound vibrating through your body, like a relaxing massage for your cells. That’s a whole new Bhramari.

Sheetali and Sheetkari

Next, we have Sheetali and Sheetkari, those cooling breaths. Who doesn’t want that on a hot day here in Bali? Sheetali and Sheetkari are not just cooling; they are really nice for balancing your Pitta dosha and for calming a scrambled mind as well. The trick (as with all the others) is getting your tongue to curl or hiss the right way as you feel the coolness wash over your body.

Surya Bhedana and Chandra Bhedana

What do you think about Surya Bhedana and Chandra Bhedana (solar and lunar breaths)? Picture bringing balance to the energies inside of you, similar to tuning the strings of an instrument. You’re leveraging your subtle energy channels (the Nadis), and it will invariably improve your overall well-being.

But, and it’s a big but, these are initiation techniques which require precision and some one-on-one instruction.

Murcha Pranayama

Murcha Pranayama – now we’re talking about something really deep. It’s akin to getting lost in a meditative swoon. This can produce an incredible level of stillness, and if you are considering learning this technique, you should absolutely learn this from someone who really knows what they are doing. It is a higher-level technique; you really need to learn this from someone who has experience.

Again, the advanced techniques do not bring with them a sense of superiority. They allow you to explore the deeper layers of your being. But, and this is an important but. Each technique does come with a degree of responsibility. You need to listen to your body. If something does not feel right, back off.

Again, you need to learn from someone who knows what they are doing, reliably. That is why we have such a fantastic tenet in our 300-Hour Advanced Yoga Training. We teach from those deep levels but in a safe and effective way. And this part of your journey? That’s when you really start to see and feel the power of pranayama. It is really incredible!

Integrating Bandhas and Mudras – Deepening the Practice

We’ve gone through just a few of the amazing pranayama techniques. However, it is possible to go even more deeply into these techniques. You could think of this like a turbo boost to assist your breathwork. This is where bandhas and mudras come into play.

Bandhas

Bandhas – those fancy locks of energy – go beyond the physical level; they offer you possible pathways to direct and contain your prana, or life force energy.

• Allow your awareness and focus on Mula Bandha, the root lock, and consider it as creating a foundation for your breath.
• Uddiyana Bandha, the abdominal lift, simply provides more space for your breath.
• Jalandhara Bandha just seals in that energy so you are not leaking prana. I invite you to try the following exercise: While doing Ujjayi, gently engage.
• Mula Bandha, or when you engage in Nadi Shodhana, consider incorporating Uddiyana Bandha on the exhale of the technique.

These practices just opened up your breathwork for true exploration!

Mudras

Furthermore, the mudras, those hand gestures that appear so straightforward, are remarkably potent.

Chin Mudra, Jnana Mudra, Prana Mudra… they’re like tiny keys that will unlock various dimensions of energy through the practice. If you are incorporating these mudras into your pranayama, you will notice the interaction between and support from the mudra and the pranayama.

For instance, whilst practising Bhramari, incorporate Chin Mudra. Notice how the mudra prompts you to focus inward to deepen the meditational aspect of breath.

Or perhaps try Prana Mudra when you’re practising Surya Bhedana to strengthen your solar energy. The greatest challenge is to simply try things out and see what works for you. In truth, this is where yoga becomes personal.

This kind of deeper integration is a priority for our Residential Yoga Teacher Training Programme; using our energy tools is a pathway to embracing the full power of your pranayama practice.

This is where your breath and the practices energise and become a dance between yourself, your breath, and your spirit. And this is a beautiful thing!

The Inner Landscape – Pranayama and Meditation

Okay, so we’ve dived pretty deep into the techniques, right? But what’s the point of all this breathwork if we’re not getting into our own being? This is where meditation plays a vital role, and pranayama is the perfect segue.

Meditation

To think of it like this: pranayama is like prepping the earth for a seed to grow. You clear the clutter, you calm the mind, and you make space for stillness. And then, meditation is the seed you plant and nurture and watch unfold.

It’s not just to sit still and try to empty the mind. It’s to use your breath as an anchor, as a way to stay present. When your mind wanders, and we all know it will, simply bring your attention back to the rhythm of the breath.

It’s an anchor back into the present, gentle reminders to come back to the moment. Try this: after a round of Nadi Shodhana, simply sit quietly and observe the breath. Don’t judge it, don’t control it, don’t change it; just observe it. Notice the subtle pauses, the gentle flow. You might notice that your mind is calmer and more centred.

Guided meditation

Alternatively, you could do a short guided meditation after a few rounds of Bhramari and focus just on the vibrations within your body. Feel how the sound nourished the vibrations and allowed you to feel in your being the vibrations of sound – and then, observe, the nourishment resonates through your being with a sense of calm and peace.

This is the connection of pranayama to meditation; it is so powerful, it feels like a doorway into your internal world. You become more aware of how your breath can affect your mental clarity and your emotional state and balance; you become more present; you feel more grounded.

Mindful Pranayama

This mindfulness of pranayama as a meditation practice and tool for self-discovery is one of the key features of our Intensive Yoga Teacher Training Retreat. It’s all about developing a practice that serves your body, mind and spirit. And trust me, when you start to feel that connection, being present in your mind and body, it honestly feels like you are back home to your true self.

The Blossoming – Practical Application and Integration

Alright, so we’ve covered some really cool practices. But now what? The real question is: how do we bring this into our lives? How do we make it more than something we do in the studio?

Here’s the thing: pranayama is not just for fancy yoga classes. You can bring these practices into your everyday life. Feeling stressed at work? A few rounds of Ujjayi will do the trick. Need a quick pick-me-up? Kapalabhati will boost your energy.

The key is to be consistent. Just a few minutes of pranayama each day will make a difference. Think of it like brushing your teeth. We all can agree that brushing our teeth is a small act that has a major impact on our health. Try it out.

Find what speaks to you. Maybe it’s doing a morning Bhramari to bring calmness to your day. Or perhaps it’s a few rounds of Nadi Shodhana each night to prepare for sleep. Form a practice you’ll enjoy and that is sustainable for your life. And remember, this is a journey, not a destination. You won’t master these techniques in a day. It’ll take time, patience, and practice. But trust me, it will be worth it.

This is what we aim to help you develop: a sustainable practice. This is why we provide the International Yoga Certification Course. We want to help you have the knowledge and tools to continue exploring the roots of pranayama long after you have left training. We encourage you to share your experience below in the comments. What techniques speak to you? Where did you struggle?

Let’s foster a community of breath explorers! And if you’re ready to dive deeper, to actually become a certified yoga teacher and share this knowledge with others, please learn more about the course that is Yoga Alliance registered. We are proud to provide the best yoga teacher training in Bali and look forward to seeing you here.

Conclusion: The Unfolding Journey

We have explored step by step into the various realms of Pranayama, beginning with the basics and moving on to some of the advanced techniques, including the association to meditation. Throughout our sessions, we discussed how breath can be more than simply an automatic function; it is also a tool, a conduit for transformation of some kind.

As you now know, pranayama is a journey of self-discovery that unfolds in practice. It is about engaging with yourself, your essential being, and finding connection to that still point, or awareness, within the chaos and busyness of life. These teachings come from the heart of the course you have undertaken with us, and we believe in these techniques so much that we want to share them with the masses!

We have witnessed, as you have too, how transformative these techniques can be in the lives of individuals and communities. Please continue to explore, practise, and breathe. There are infinite depths of pranayama, and the rewards are immeasurable.

It is our hope that this blog has introduced you to the vast potentialities of your breath and inspired you to fan any flames of interest you find from your own experience to take it further on your own. Thank you for participating and being part of this breath experience with us.