We don’t usually think about the breath unless something feels off. But in practice, we start to notice how much it reveals. The breath reflects what’s happening in the body, the mind, and the nervous system—sometimes more honestly than our thoughts can.
In the Yoga Sutra, Patanjali doesn’t introduce pranayama as a dramatic or advanced technique. Instead, he describes a shift in attention—one that begins when the body is steady and quiet.
II.49 – “Pranayama is the regulation of the breath; the control of inhalation and exhalation. It is to be practiced only after perfection in asana is attained.”
(Translation: B.K.S. Iyengar)
In our own practice, that doesn’t mean asana must be perfect. It means we’ve developed enough awareness and stability to start paying attention to the breath—without needing to adjust or perform.
II.50 – “The flow of inhalation and exhalation is regulated by location, time, and number, and becomes prolonged and subtle.”
This doesn’t happen all at once. As Chip Hartranft writes, the breath isn’t forced into a pattern—it’s observed. And through steady observation, it begins to change. We may notice moments of stillness between breaths or feel the exhalation begin to lengthen naturally.
II.51 – “The fourth type of pranayama transcends the external and internal forms of breathing.”
Iyengar and Hartranft both describe this as a space that isn’t created by effort—it becomes noticeable when the breath is steady and the senses are no longer agitated. That space—sometimes just a pause—can become a reference point for attention.
This approach is slow and respectful. It doesn’t require us to do anything dramatic. It asks us to listen.
🧘♀️ A Grounded Practice for Breath Observation
This short sequence helps prepare the body and senses for observing the breath. There’s no goal here. Just notice.
Savasana – 5–7 minutes
Lie with support under the head, back, and knees. Let the breath move naturally.Supported Setu Bandha Sarvangasana – 3–5 minutes
Notice where the breath moves—chest, ribs, back. Watch, don’t adjust.Return to Savasana – 5 minutes
Now observe the exhalation. Is there more ease? Does anything shift without effort?Optional: Try a few cycles of Ujjayi I¹ or Viloma I²
Stay relaxed. If you feel yourself working too hard, return to simple observation.
Pranayama begins with attention—not with control. The breath already knows what to do. We’re just learning how to notice it.
Footnotes:
¹ Ujjayi I – Reclined breath observation. Inhale and exhale through the nose with a quiet sound in the throat. No holding of the breath. Focus is on smooth, even rhythm.
² Viloma I – Interrupted inhalation. Breathe in partway, pause, then continue. Repeat until the lungs feel full, followed by a steady exhalation. Builds sensitivity to how the breath fills different parts of the chest.
