The Respiratory Architecture
Core Practices for Physiological Regulation, Clarity & Performance
Breath is one of the most immediate ways we can influence our physiological state. Breathwork brings conscious attention to breathing patterns and uses changes in rhythm, depth and pace to explore their relationship with attention, emotional state and bodily regulation.
The ELEVATE MYSELF® Breathwork Repository approaches breath as part of a larger neuro-somatic architecture. The practices are designed to develop awareness of how breathing interacts with the nervous system, presence, recovery and the experience of sustained pressure.
Within traditional yogic disciplines, Pranayama extends beyond contemporary breathwork practices through the intentional use of breath regulation, retention, locks and other techniques. These practices have traditionally been approached progressively and, particularly at more advanced levels, benefit from appropriate instruction and supervision.
The protocols in this repository provide a structured entry into the relationship between breath, body, attention and consciousness, creating a foundation for deeper somatic awareness and more intentional regulation.
Breath becomes more than a technique when awareness begins to inhabit it.
BEGINNERS
EQUAL BREATHING SEQUENCES
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Equal Breathing (Sama Vritti)
This practice is both energizing and stabilizing. It can be performed using both nostrils or as an alternate nostril technique (Anulom Vilom). It serves as a powerful relaxation tool to clear the mind, soothe the nervous system, and prepare you for deep focus.
The Basic Technique
Inhale for 4 counts and exhale for 4 counts, without holding your breath. Repeat this cycle for as many rounds as feels comfortable.
Alternate Nostril Variation (Anulom Vilom)
Using the Vishnu Mudra to control airflow, follow a 4-count rhythm for each step:
- Inhale through the left nostril.
- Exhale through the right nostril.
- Inhale through the right nostril.
- Exhale through the left nostril.
Single-Nostril Variations
Under expert supervision, you can target specific energy channels:
- Surya Bhedan (Right Nostril): Pierces the Pingala Nadi (Right Channel). It activates the left side of the brain to boost energy, focus, and analytical thinking.
- Chandra Bhedan (Left Nostril): Pierces the Ida Nadi (Left Channel). It activates the right side of the brain to enhance creativity and calmness.
Beginner’s Tip
Start with 2–3 rounds and scale up gradually as you feel ready. This practice is an ideal foundation before graduating to Box Breathing techniques.
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Box Breathing (Four-Square Breathing)
Box breathing is a versatile technique also known as Four-Square Breathing. It is a potent tool for combating stress and anxiety while significantly boosting productivity. When practiced with alternate nostrils, it is known as Nadi Shodhan Pranayama.
The Basic Technique
Follow a "square" pattern where each step lasts for 4 counts:
- Inhale for 4 counts.
- Hold (full lungs) for 4 counts.
- Exhale for 4 counts.
- Hold (empty lungs) for 4 counts.
Alternate Nostril Variation (Nadi Shodhan)
For best results, practice this around sunrise, noon, or sunset. Using the Vishnu Mudra, follow this 4-count cycle:
- Inhale through the left nostril.
- Close both nostrils and hold.
- Exhale through the right nostril.
- Close both nostrils and hold.
- Repeat by inhaling through the right nostril and continuing the sequence.
Important Safety Notes
- Contraindications: This practice should be avoided by pregnant women and individuals with high blood pressure or cardiac issues.
- Beginner’s Tip: Start with 2–3 rounds and gradually increase the number of cycles as you become more comfortable.
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Energizing Breath (Bellows Breath / Bhastrika)
This technique, also known as Bellows Breath, is a powerful way to increase Prana (Vital Life Energy). It acts as a natural stimulant, making you feel instantly awake and alert—much like the effect of a cup of coffee.
The Basic Technique
This practice involves rapid, forceful inhalations and exhalations driven by the rhythmic movement of the diaphragm.
How to Practice Bhastrika
- Sit in a comfortable meditative posture, close your eyes, and relax your body.
- Inhale: Raise your hands up. As you pull your arms down toward your shoulders with closed fists, expand your chest and inhale deeply through your nostrils.
- Exhale: Raise your hands back up while forcefully expelling the breath using a quick contraction of the abdominal muscles.
- Note: Relax between cycles and ensure you do not strain.
Practice Levels & Progression
Beginners should always start with 2–3 rounds and scale up gradually. Depending on your experience, you can aim for the following intensities:
- Beginner: 50 breaths per minute for 4 minutes.
- Intermediate: 100 breaths per minute for 7 minutes.
- Advanced: 200 breaths per minute for 10 minutes.
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Breath of Fire (Skull Shining Breath / Kapalbhati)
This purification technique, also known as Kapalbhati (meaning "Illuminating Skull"), is one of the six cleansing Shatkarma kriyas in yoga. It is designed to clear the mind, sharpen the intellect, and improve overall thinking capacity.
The Basic Technique
The core of this practice is a rhythmic cycle of active, forceful exhalations and effortless, passive inhalations.
How to Practice Kapalbhati
- Posture: Sit in a meditative pose, close your eyes, and relax your entire body.
- Exhale: Forcefully contract your abdominal muscles for 2 counts to expel the air.
- Inhale: Allow the breath to flow back in passively and naturally.
- Note: Maintain a steady rhythm without straining. Focus on the forceful "snap" of the belly during exhalation.
Practice Levels & Progression
Beginners should start with 2–3 rounds and scale up as comfortable. Aim for these markers based on your level:
- Beginner: 50 breaths per minute for 4 minutes.
- Intermediate: 100 breaths per minute for 7 minutes.
- Advanced: 200 breaths per minute for 10 minutes.
Important Safety Notes
- Contraindications: This practice must be avoided by pregnant women and those suffering from High Blood Pressure or cardiac problems.
"As explained in The ELEVATEMYSELF® GuideBook the best sequence and duration of a breathwork practice is based on the existing health condition, time of day and specified fitness objective." - Hiti Rangnani
ADVANCED
UNEQUAL BREATHING SEQUENCES
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Electric Energy Breath (DMT Release Breath)
The Electric Energy Breath is an advanced variation of Bhastrika Pranayama. It is designed to exponentially increase Prana (Vital Life Energy), infusing the body with a surge of power and potential within minutes.
The Basic Technique
This practice utilizes rapid, forceful diaphragmatic breathing. It follows a specific sequence where the duration of each breath is gradually reduced, intensifying the energy flow up the spine.
How to Practice
- Posture: Sit in a meditative pose, close your eyes, and relax.
- Movement: Raise your hands up. As you pull your arms down to your shoulders with closed fists, expand the chest and inhale deeply. Raise your hands again as you forcefully expel the breath.
- The Sequence: Inhalations and exhalations are kept equal in length, but the counts per breath decrease over four stages.
- Stage 1: 4 counts each (10 rounds)
- Stage 2: 2 counts each (10 rounds)
- Stage 3: Half-count each (10 rounds)
- Stage 4: Quarter-count each (10 rounds)
- These four stages complete one full cycle.
Practice Levels & Progression
Due to its intensity, this technique should be learned slowly, ideally under the guidance of a trained expert. and usually included as part of a longer breathwork routine.
- Beginner: 1 cycle (approx. 9 minutes).
- Intermediate: 5 cycles (45–60 minutes).
- Advanced: 10 cycles (120–150 minutes).
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FAQ 1 : Is this similar to the Sudarshan Kriya core?
Yes, this technique is very similar to the core "rhythmic breathing" segment of Sudarshan Kriya.
Both practices use a specific "3-stage" or sequenced rhythm (slow, medium, and fast) to harmonize the nervous system and trigger a deep release of energy. The primary similarities include:
- Rhythmic Variation: Both involve shifting from long, deep breaths to medium-paced breaths, and finally to rapid, short breaths.
- Arm Movements: The use of specific arm movements to assist lung expansion and contraction is a hallmark of both styles.
- Biological Impact: Both are designed to alter the oxygen-carbon dioxide balance to induce a high-energy, meditative state.
The main difference lies in the specific "counts" and the proprietary sequence taught by various schools, but the physiological mechanism is essentially the same.
FAQ 2: Is this similar to the Wim Hof Method?
There are strong parallels, but they are not identical:
- Mechanics: Both involve hyperventilation-style breathing to alter blood chemistry (increasing alkalinity) and boost energy.
- The Difference: The Wim Hof Method typically relies on 30–40 deep breaths followed by a long breath retention (hold). The Electric Energy Breath focuses more on the rhythmic acceleration (the 4-2-half-quarter count sequence) without the specific long retention periods found in Wim Hof’s technique.
- DMT Claims: Both are often associated with the natural release of DMT due to the intense physiological shifts they create, though scientific evidence for actual DMT secretion remains unproven and speculative.
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Relaxing Breath (4-7-8 Technique)
Also known as Visamavritti, the 4-7-8 technique is a renowned "relaxing breath" designed to soothe the nervous system. This pattern helps release deep-seated tension, promotes intense relaxation, and is highly effective for falling into a deeper sleep.
The Basic Technique
Follow this specific rhythm to achieve a calming effect:
- Inhale: Breathe in quietly through the nose for 4 counts.
- Hold: Retain the breath in the lungs for 7 counts.
- Exhale: Make a "whoosh" sound by exhaling through the mouth with pursed lips for 8 counts.
Variation and Ratios
A common variation of this practice follows a specific fractional ratio of 1:4:2. This represents:
- 1 part Inhalation
- 4 parts Internal Breath Retention
- 2 parts Exhalation
Important Guidelines
- Advanced Practice: Increasing the duration while maintaining this ratio should only be done under the guidance of a trained expert.
- Consistency: This technique is most effective when practiced regularly to train the body's relaxation response.
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Energizing 6-2 Breath (Bellows Breath)
The 6-2 breath is a targeted variation of Bhastrika Pranayama. Known as an energizing breath, it significantly increases Prana (Vital Life Energy), making you feel instantly more awake and alert—acting as a natural alternative to a cup of coffee.
The Basic Technique
This practice involves a specific rhythmic ratio using forceful, diaphragmatic breathing:
- Inhale: 6 counts.
- Exhale: 2 counts.
How to Practice Bhastrika
- Posture: Sit in a comfortable, meditative position, close your eyes, and relax your entire body.
- Inhale (6 Counts): Raise your hands up. As you pull your arms down toward your shoulders with closed fists, expand your chest and inhale deeply through your nostrils.
- Exhale (2 Counts): Raise your hands back up while forcefully expelling the breath through a quick contraction of the abdominal muscles.
- Note: Maintain the rhythm without straining. Relax between cycles.
Practice Levels & Progression
Beginners should start with 2–3 rounds and scale up as their suitability increases.
- Beginner: 50 breaths per minute for 4 minutes.
- Intermediate: 100 breaths per minute for 7 minutes.
- Advanced: 200 breaths per minute for 10 minutes.
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Victorious Breath (Conqueror Breath / Ujjayi)
Known as Ujjayi Pranayama, this controlled breathing technique calms the brain and enhances your ability to regulate thoughts. It creates a sense of being in command—acting like mental armour for the inner self.
The Purpose of the "Ocean Sound"
The practice creates a soft, hissing sound at the back of the throat known as the ajapa mantra (unspoken mantra). This sound serves three key functions:
- Slowing the Breath: It naturally extends the duration of each cycle.
- Focusing Awareness: The sound acts as an anchor to prevent the mind from wandering.
- Self-Regulation: It provides bio-feedback, allowing you to monitor and smooth out the flow of your breath.
How to Practice Ujjayi
- Preparation: Sit in a comfortable meditative posture, close your eyes, and relax.
- Step 1 (Open Mouth): Inhale through the nose while slightly constricting the throat. Exhale slowly through a wide-open mouth, making a long "HA" sound (like fogging a mirror). Repeat several times.
- Step 2 (Closed Mouth): Close your mouth. Inhale and exhale through the nose while maintaining that same constriction in the throat. You should hear a soft, audible ocean-wave sound.
- Note: Keep the breath smooth and do not strain.
Practice Levels & Progression
Ujjayi is beginner-friendly and serves as the foundation for more advanced techniques.
- Beginner: 5 cycles (5–7 minutes).
- Intermediate: 10 cycles (10–15 minutes).
- Advanced: 20 cycles (20–30 minutes).
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Unconscious Breath (Fainting Breath / Murchha)
Known as Murchha Pranayama, this tranquilizing breath increases the "lightness of being" in both body and mind. By extending the breath-hold (Kumbhaka), the mind naturally turns inward, inducing a state of deep bliss. In this practice, only the "breath faints"—not the practitioner.
The Basic Technique
This practice focuses on a specific ratio of inhalation, breath retention, and exhalation, while directing energy up the spine and focusing on the space between the eyebrows.
How to Practice Murchha
- Posture: Sit in a meditative pose with your head, neck, and spine aligned. Place hands on your knees and clear your mind.
- Inhale: Tilt your head slightly backward. Using the Ujjayi (Ocean Breath) technique, inhale slowly and deeply through the nostrils while focusing on the third-eye center (between the eyes).
- Hold: Retain the breath for as long as is comfortable or as instructed.
- Exhale: Relax your hands and exhale through the mouth, returning to a neutral state. Feel the resulting lightness and peace.
Usage and Guidelines
- Advanced Meditation: This is a perfect preparatory practice for deep meditation and is a core component of ElevateMyself Level 1 Meditations.
- Expert Guidance: This is an advanced technique and should ideally be learned under the direction of a trained teacher to avoid strain.
Practice Levels & Progression
Beginners should start with 2–3 rounds and increase duration as they adapt:
- Beginner: 5–7 minutes.
- Intermediate: 10–15 minutes.
- Advanced: 20–30 minutes.
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The Conjoined Breath (United Breath / Sahita)
The Conjoined Breath is an integrating practice that exponentially increases Prana (Vital Life Energy). By incorporating a specific breath-hold ratio, it induces a state of therapeutic hypoxia that signals the body to release growth factors, leaving you feeling as alert and energized as if you’ve had a cup of coffee.
Prerequisites for Practice
Before attempting Sahita, you must first master Nadi Shodhan (Alternate Nostril Breathing). Only after perfecting this foundation should you progress through Surya Bhedan, Shitali, Bhramari, and Bhastrika, eventually graduating to advanced practices like Murchha and Sahita.
The Technique: Sagarbha vs. Nigarbha
- Sagarbha: Practiced with the mental chant of the "A-U-M" seed mantra.
- Nigarbha: Practiced using the same rhythm but without the mantra.
How to Perform One Round
- Inhale (Left): Block the right nostril with your thumb. Inhale through the left nostril (mentally chanting "A").
- Hold: Block both nostrils using the thumb and ring finger. Apply Uddiyana Bandha(abdominal lock) and retain the breath (mentally chanting "U").
- Exhale (Right): Release the right thumb and exhale through the right nostril (mentally chanting "M").
- Reverse: Inhale through the right (A), Hold with both blocked (U), and Exhale through the left (M) to complete the cycle.
Progression & Mastery Ratios (1:4:2)
The goal is to achieve a strict ratio of 1 part Inhale : 4 parts Hold : 2 parts Exhale. Never force the retention; let it develop naturally to avoid lung strain.
- Beginner (Adhama): 5 cycles | 12:48:24 seconds.
- Sign of Success: The body begins to sweat, signaling the commencement of Prana awakening.
- Intermediate (Madhyam): 10 cycles | 16:64:32 seconds.
- Sign of Success: Spinal vibrations occur as Prana and Kundalini ascend toward the upper chakras.
- Advanced (Uttam): 20 cycles | 20:80:40 seconds.
- Sign of Success: Bhoomi Tyag (extreme lightness of body) and out-of-body experiences. Mastery at this level enhances inner vision, higher knowledge, and profound bliss.
Important Note
These advanced techniques must be learned slowly and ideally under the direction of a trained expert teacher.
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The Isolation Breath (Kevata/Kaivalya Pranayama)
Derived from the root for "isolation," Kevata Pranayama is the advanced practice of unmingling the gross (physical) breath from the subtle (energetic) breath. While Sahita involves a breath-hold synchronized with the physical body, Kevata is an independent hold where the "Witness" or energy separates from physical movement.
Key Concepts: The Two Locus Points
- Bahya Dvadasanta (External): A field extending 12 finger-widths from the skin (the external aura).
- Antar Dvadasanta (Internal): A field 12 finger-widths down from the nose base, encompassing the entire central spinal column.
Four Stages of Practice
The Setup
- Posture: Sit in a comfortable meditative pose (like Sukhasana or Padmasana). Ensure your spine, neck, and head are in a straight line.
- Preparation: Close your eyes for a moment and relax your facial muscles, specifically the forehead and jaw.
- Gently open your eyes (or keep them closed) and direct your gaze upward and inward toward the center of your eyebrows.
- Focus on the point where the eyebrows meet until you see a faint "V" shape.
- Maintain this gaze softly throughout the breathing cycles; it acts as the "anchor" for your internal witness.
1. Beginner (Sahita Pranayama)
- Exhale: Direct your breath and attention to the External Field. Wait for the body and mind to relax.
- Inhale: Draw the breath and attention into the Central Column.
- Focus: Synchronize the physical breath with your subtle attention. Practice Shambhavi Mudra (eyebrow gazing) if possible.
2. Intermediate (Reversed Sahita)
- Reverse the flow: Inhale to the external field and Exhale into the internal central column. This challenges your control over the "waters of prana."
3. Advanced - Level 1 (First Kevala Experience)
- The Separation: Inhale to the internal spine and stop the physical breath (hold it in).
- While the physical breath is held, push your subtle attention out to the external field.
- Hold this separation, then draw the subtle attention back to the spine to rejoin the physical breath. This process naturally activates internal Bandhas and Mudras.
4. Advanced - Level 2 (Total Isolation)
- Stop the physical breath between inhalation and exhalation until you lose the sense of which direction the breath was moving.
- Move the subtle attention rapidly or slowly between the external and internal fields while the physical body remains still.
- Result: This electrifies the central column, awakening Kundalini and higher vibrations.
Mastery & Safety
This practice leads to the separation of the subtle and gross bodies, allowing you to work with the field of feeling (Sparsha).
- Note: These techniques are powerful and can produce intense physical reactions in the eyes and chakras.
- Guidance: They must be learned slowly and strictly under the direction of a trained expert teacher.
CLOSING BREATH CHANT
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This is an excellent practice to do after breathwork and just before meditation.
OM is the Celestial Sound, it is the sound in which the Universe is buzzing , humming and dancing.
Daily chanting of the Divine sound OM, aligns your energy frequency with that of the Universe, as One Unit and you become receptive to downloads of insights and intuition.
This practice calm the mind & bring stability; relieve tension, anger and anxiety; effective against hypertension. they cure problems related to sleep (Insomnia) and the nervous system, while Improving focus, memory power, confidence, inner-stillness and awareness!
I. Brahmri Pranayama
Brahmri is derived from the name of a black Indian bee , as the exhalation resembles the typical humming sound of a bee.
Sit in a comfortable position, or padmasana and close your eyes, Keep your spine straight and active.
Plug both your ears with your thumbs, and use your index and fore finger to cover and close your eyes.
Keep your focus on the 6th Energy Centre i.e. the Ajna Chakra.
Breathe deeply through your nose in 3 parts, until the stomach, lower diaphragm and upper diaphragm is full with air.
While exhaling chant the word Om in the depth of your throat, sounding like the humming of a bee, with vibrations in your chest and inside your head.
Make sure to keep the sound of “O” long and the “M” short (OOOOOOOOm).
II. Udgeeth Pranayama
Udgeeth literally means "deep and rhythmic chant"
Sit in a comfortable position, or padmasana and close your eyes, Keep your spine straight and active.
Breathe deeply through your nose in 3 parts, until the stomach, lower diaphragm and upper diaphragm is full with air.
While exhaling chant the word Om, with controlled flow of sound and energy through your pursed rounded lips,
akin to the whistle of a pressure cooker where the pressure release is controlled.
Make sure to keep the sound of “O” long and the “M” short (OOOOOOOOm).
III. Pranav Pranayama
Sit in a comfortable position, or padmasana and close your eyes, Keep your spine straight and active.
Breathe normally and concentrate your mind on inhaling and exhaling.
While practicing Pranav pranayama imagine that God is everywhere in every particle.
Remember : Beginners may start off with 2-3 rounds of any breathwork practice before scaling up gradually as per suitability.
beginner - 5 times | intermediate - 10 times | advanced - 20 times.
disclaimers
Note:
- Contraindications : High blood pressure | Low blood pressure | Epilepsy | Brain disorders, e.g. aneurysm | Heart diseases like Atherosclerosis | Glaucoma
- Contraindications : Severe Anxiety | Panic Attacks | Heart Conditions, Pregnant women, lung or respiratory conditions
- Beginners may start off with 2-3 rounds of breathwork practice before scaling up gradually as per suitability.
- For good health & well-being it is enough to practice breathwork once a day. But it can be practiced 4 times in a day - early morn, noon, evening & night.
- Except for the Deep Calm & Pranav Pranayama, these should be practiced on an empty stomach or at least 4-5 hours after your meal. Do not drink more than a small glass of water 30 min before / drink as little as possible or preferably not at all during the practice ! It is recommended not to drink for 15 min & eat 30 min after the practice to let the body calm down. Practice these after bath but not immediately after as blood circulation is high - allow the body to settle for ~10 mins.
- All advanced techniques should be learned slowly and ideally under the direction of trained expert teacher.
