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The Viram library

Pranayama and breathing techniques

12 gentle practices, each with its rhythm, step-by-step instructions, care notes, and the sources behind it. Every one is guided in the Viram app by voice, tones, or haptics.

New to pranayama?

Start here, one at a time.

The order Viram’s Pranayama Foundations program teaches: one technique at a time, each with its introduction first. Getting started

  1. Step 1 Box breathing Sama Vritti In 4 · Hold 4 · Out 4 · Rest 4
  2. Step 2 Extended exhale Visama Vritti In 4 · Out 6
  3. Step 3 Ocean breath Ujjayi In 5 · Out 5
  4. Step 4 Alternate nostril breathing Nadi Shodhana In 4 · Out 6, each side
  5. Step 5 Humming bee breath Bhramari In 4 · Hum 8

Classical pranayama

Breathing practices from the yoga tradition, taught gently and without forceful holds.

Modern breathing patterns

Simple patterns from modern breathing research and practice.

Practising safely

Care notes for every technique

Each guide has its own notes too. These apply to all of them.

  • Stop and breathe normally if you feel dizzy, tingly, short of breath, or anxious.
  • Chest pain, fainting, or a pounding heart with dizziness: stop and get medical help.
  • Don’t practise while driving or operating machinery.
  • Never practise breath holds in or near water, including the bath.
  • Living with a heart or lung condition, or pregnant? Check with your clinician first, especially before holds.
  • If focusing on your breath makes you more anxious, stop. That happens to some people and is normal.
  • Breathing practice is not a treatment and doesn’t replace medical care.

A wellness practice, not medical advice.