Which prāṇāyāma is safe for beginners to do at home?

slow, gentle anuloma-viloma (alternate-nostril breathing) without holding the breath; check with a doctor if you have health conditions.

Prāṇāyāma means regulating the breath, and it is traditionally done before japa or dhyāna to settle the mind. For beginners, the gentlest and most widely taught practice is anuloma-viloma: close the right nostril with the thumb and breathe in through the left, close the left and breathe out through the right, then in through the right and out through the left. That is one round. Do 5–10 rounds slowly, without strain.

Avoid breath-holding (kumbhaka) and forceful practices like kapālabhāti or bhastrikā until you have learned them from a qualified teacher. People with high blood pressure, heart or lung conditions, pregnancy or recent surgery should ask their doctor first.

Practise on an empty or light stomach, sitting upright in fresh air. If you feel dizzy, stop and breathe normally. Calm, smooth breath is the goal — never force.

No breath-holding without a teacher · Source: haṭha-yoga tradition; common yoga teaching

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