Last Updated:March 22, 2025, 09:14 IST

It is said that in meditation, the quality of your concentration depends on how much Pranayama you have practised

“How long do you meditate?” asked a friend some years ago, thinking perhaps that I might have answers to some of her dilemmas. “25 minutes,” I blurted out. And then slowly sat back in my chair, realising the untruth of my words. It was true that 25 minutes was the designated time, but I mostly ended up getting up earlier because of the futility of the whole exercise. The truth was, even after several years, my “meditation” wasn’t getting anywhere. Worse, it was during that time that my mind chose to do its maximum thinking, planning, calculation — undisturbed!

For another couple of years after the incident, I still had no clue what people really meant when they said “meditate”. Until I learnt Pranayama as a module in itself—as opposed to a breathing-exercises session done at the end of a Yoga class. Doing an hour of different kinds of Pranayama opened my eyes to a whole new world. I would go so far as to say that a transformation occurred in my general wellbeing and in my experience of relaxation and meditation.

WHAT PRANAYAMA DOES, ESPECIALLY FOR MEDITATION

Pranayama, through regulating the breath, does reduce thoughts and calm the mind and emotions. But Pranayama’s main role is that of a bridge between universal energy and ourselves-as-energy-beings.

In Yoga, prana is the energy that pervades the universe, of which the universe is composed and by which it is sustained. Pranayama helps in enhancing this prana within us and creating its steady flow, and that supports deeper meditation. It helps us withdraw our awareness from the outer world (this stage is Pratyahara in Patanjali’s Yoga Sutra). It is said that in meditation, the quality of your concentration depends on how much Pranayama you have practised.

According to Yoga gurus, to meditate is to do two things: one, silence the mind; and two, be one with the universal energy in any of its myriad forms. For beginners, attempting to concentrate to silence the mind can be tough. The time of day therefore becomes important. Select a time of day that is unhurried, like early morning or late night.

Next comes kumbhaka, right? No.

Holding the breath, or kumbhaka, is the secret to achieving magic in meditation, and it is an integral part of meditation in many schools of Yoga.

Yet, many Yoga experts warn about an inherent danger if the kundalini suddenly shoots up to release a large amount of energy—especially in a yet-unprepared and unpurified body system. It can even result in neuroticism and lunacy. When practising on one’s own and in the initial stages, it is safer to adopt the path of deep inhalation and exhalation and slowing down the breath to slow down the mind.

Here is a suggested Pranayama sequence that works as an effective aid to meditation.

PREPARATORY STEPS & PRANAYAMA SEQUENCE

Prepare first by selecting a goal on which to meditate—an object, a name, any form, a short chant. Sit cross-legged in Sukhasana comfortably, with the back straight. A straight back enables smooth movement of energy along the spine and the nadis or energy channels. Close your eyes and place the palms comfortably in your lap. For enhanced energisation, you could make a chin mudra with the hands, where the thumb and index finger of each hand lightly touch each other, place the hands on the knees.

Sit still for two minutes, breathing in and out naturally, simply watching the breath. This helps you relax and maximises oxygen uptake.

Begin with Kapalabhati

Contract the abdomen to generate short and forceful exhalations; do 30 such exhalations in the first minute. Passive inhalations are generated automatically. Pause after the first round and observe the changes in your body. In rounds two and three, increase the number of strokes to 40 and 45. Remember to do only as per your capacity. Pause between rounds, and stop the practice after three rounds.

What it does:

Kapalabhati removes drowsiness and distractions. Apart from cleansing nasal passages, it invigorates the brain cells. In this, the practitioner achieves kumbhaka (cessation of breath) without effort, naturally. Thus, the ground is set for meditation.

Step Two: Alternate-Nostril Breathing (Nadi-Shuddhi)

Adopt nasika mudra (index and middle fingers are folded to touch the palm; thumb, ring and little finger are held up) with the right hand. Block your right nostril with the thumb and exhale completely through the left nostril. Inhale deeply through the left nostril; then, blocking the left nostril with the last two fingers, release the breath through the right nostril. Next, inhale through the right nostril; block it, and release the breath through the left nostril. This completes one round of Nadi-Shuddhi. During the practice, keep your awareness on the air as it goes into the nostrils and fills the throat, trachea, bronchi and lungs, and then make its way back up and out of the nose. Do five rounds.

What it Does:

Nadi-Shuddhi brings balance and activates both sides of the brain. It induces clarity of thought, tranquility and concentration. It reduces pranic blockages and balances the Ida and Pingala nadis, causing Sushumna nadi to flow, which leads to deep states of meditation and spiritual awakening. Keeping one’s awareness on the air as it moves in and out of the lungs aids in turning the mind inwards.

Next, A Cooling Pranayama

In Sitali Pranayama, we stretch out the tongue and curl it into a tube. Breathe in through the curled tongue tube slowly and deeply. You’ll feel a stream of cool air go down the throat and fill your lungs. Now, close the mouth and exhale through the nostrils. You’ll feel a coolness surround your brain. Do five rounds.

What it Does:

Sitali cools the body and calms the mind. Crucially, it helps to expand awareness: as the cool air begins to surround the brain, it instantly clicks in abstraction, a different kind of awareness.

Finally, Bhramari (Humming or Bee breath)

Place your tongue lightly on your upper palate, close to the teeth. (This placement enables producing a ‘nnnn’ sound.) Take a deep breath, then exhale and produce the `nnnn’ sound in a low pitch. Feel the reverberations in the head region in the first round. In the next four rounds, follow the reverberations as they move through the body. Do five rounds, or as comfortable.

What it Does:

Bhramari has a silencing effect on the mind and induces a meditative state. It aids further in expanding the all-pervasive awareness. It simultaneously energises and relaxes the nervous system.

AFTER THE PRANAYAMA SEQUENCE

Follow with concentrating on your chosen goal. Focus on the name, form or object for some time, then begin diffusing it. In this defocussing lies the secret of meditation.

Note: This article is meant for information purposes only. Pranayamas are to be done with certain rules, and they also have their contraindications. Learn from an experienced Yoga teacher; consult your healthcare provider before attempting any Yoga practices.

The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.