PRANAYAMA vs BREATHWORK - 3 key differences

The practice of breath control to enhance longevity has stood the test of time. As early as 400 BCE, breath was recognised as a powerful tool to regulate the mind and body, as noted in the ancient Indian text, the Bhagavad Gita. Today, a wide array of breathwork modalities has emerged, each claiming significant effects on one’s psychophysiology. This trend has garnered interest from medical and scientific communities, prompting extensive research and further fuelling the popularity of these methods.

Both pranayama and breathwork practices manipulate aspects of breath—inhales, exhales, and retention—to influence the autonomic nervous system and metabolic activity. These practices can profoundly impact our health and well-being, including stress levels, sleep, mood, as well as our physical and mental performance. However, while pranayama and breathwork share many similarities, these terms are not interchangeable (at least not anymore). Here are three key differences:

1. Roots and Philosophies: 

Pranayama 

• Originates from ancient Indian yogic texts, such as Yoga Sutras of Patanjali (2nd century BCE) and the Hatha Yoga Pradipika (15th century BCE).

• Pranayama is the regulation or amplification of prana (vital energy or life force, also known as Qi in Chinese traditions) within the body.

• Based on the belief that prana permeates the universe and everything within it, including us

• Prana is the bridge between mind and body; it should be able to move freely through the nadis (energy channels) to regulate physiological and psychological functions. Stuck prana can manifest in physical and/or mental illness

• Prana cannot be directly controlled. Breath is used as the tool to regulate or amplify prana

Breathwork

• Emerged around the mid-1900s with diverse origins, including Western psychotherapy and holistic health movements. This was some decades after yoga, along with pranayama, was brought to the west, so it’s influence can be implied.

• Refers to a variety of contemporary practices involving breath manipulation that improve physical, mental, and emotional well-being. 

• Also based on the notion that the breath and the nervous system are closely related - changing aspects of breath would influence the nervous system in different ways, which would in turn influence our psychophysiology. 
  

• Note: Some experts define breathwork as methods that improve breathing capacity. This definition is too limited for the purposes of this article, as it would exclude hyperventilation methods like Wim Hof, Rebirth and Holotropic breathing that are very popular today. 

2. Goals and Intentions

Pranayama 

• Aims to purify the mind and body, preparing practitioners for deep states of meditation on their path to samadhi 

• As per the Hatha Yoga Pradipika, all pranayama methods aim to achieve kevala kumbhaka — the automatic cessation of breath. This differs from breath holds (kumbhakas), where breath is held with effort.

• The cessation of breath stills prana and the mind, leading to a state of ekagrata (single-pointed focus), a prerequisite for deep meditation and self-enquiry.

Breathwork

• While some practices may incorporate spiritual elements (if the practitioner has that intention), the focus of breathwork is often on therapeutic outcomes or optimising physical performance.

• Hypercapnia/Hypoxia methods emphasise slow breathing and breath holds to increase breathing capacity or CO2 tolerance.

• Connected Conscious Breathing (CCB) methods use cyclical hyperventilation to induce altered states of consciousness for deep emotional healing or trauma release.

3. Techniques and Execution

Pranayama

• Often practised with bandhas (energetic locks) in a seated posture with a straight spine to direct the flow of prana upwards through sushumna nadi - that is the main energy channel where the chakras lie).

• Techniques are all performed through the nose, apart from cooling pranayamas 

• Though fast methods exist, pranayama is often characterised by slow and subtle breathing

• Traditionally, pranayama is seen as an advanced practice and is taught to those with an established asana practice, who can sit correctly for extended periods. It’s adviced to practice under the guidance of a teacher, especially if you’re new.

• Specific methods have certain contraindications, and depending on your sensitivity, experiences can be quite profound.

Examples of methods:

• Slow: Nadi Shodhana (alternate nostril breathing), Ujjayi (victorious breath), Bhramari (humming bee breath)

• Fast: Kapalabhati (skull-shining breath), Bhastrika (bellows breath).

Breathwork

• Encompasses a wide range of techniques that vary in execution, including lying down, sitting, or moving. Unlike in pranayama, breath biomechanics or posture isn't emphasised as much.

• Some methods (especially in CCB) involve breathing through the mouth to maximise the offloading of more CO2 

• Methods involving hyperventilation for extended periods should be practised with caution, in a safe environment with an experienced facilitator. This intensity can sometimes be overwhelming and might not be suitable for everyone, particularly those with unresolved trauma or tendencies for seizures. 

Examples of methods:

• Hypoxia and Hypercapnia inducing: Oxygen Advantage, Buteyko

• Connected Conscious Breathing: Holotropic breathing, Rebirthing.

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My Personal Journey with Breathwork

For millennia, masters of Yoga, Tai Chi, and Qi Gong have revered the art of quiet, gentle breathing — light, smooth breathing such that even the fine nostril hairs remain still.

This is the method I practice and teach. It's simple and effective. Evidence pointing to the benefits of slow breathing is accumulating — better mood, cognition, cardiovascular function, immunity, and more. Slow breathing or hypercapnia-inducing methods alter our biochemistry, improving our CO2 tolerance which in turn allows us to maintain slow breathing off the mat.

Initially, I was skeptical of hyperventilation practices like CCB. From a scientific standpoint, depriving the body and brain of oxygen seems counterintuitive and quite unsafe.

That being said, my mind has recently changed. In India, I took part in a one-hour Rebirthing breathwork session that left me stunned. It was a real cleanse - a powerful release of repressed emotions, particularly anger.

Despite the lack of "hard" science around hyperventilation and altered states, a yogic perspective can offer an explanation. In yoga, we recognise granthis — knots that form (as a result of trauma) in the nadis, blocking the flow of prana and keeping one entangled in desires and fears. Such forceful breathing can break these knots, allowing prana to move freely again, releasing traumas and restoring mind and body functioning.

How can science prove this? Does it really need to?

Either way, from ancient yogis to modern scientists, there is a shared recognition of the profound connection between breath, mind, and body. Despite the distinctions among these breathing modalities, each offers unique benefits worth exploring. These methods are simple, natural, and often free. Depending on your goals, lifestyle, and health, there is a method that is right for you.

If you’d like to explore more or adopt a practice for specific goals, I can help. Drop me a message!