What is Prāṇāyāma?
If you’ve ever finished a yoga session feeling calmer, clearer and more “at home” in your body, chances are your breath did a lot of the heavy lifting. In yoga we call breath practices prāṇāyāma—which is a technique that uses breath to expand the life force (Prana) in the body. It’s also a simple, learnable ways to guide your nervous system towards balance. Research now links slow, steady breathing with better vagal tone (your “rest-and-digest” pathway), more heart-rate variability (a marker of stress resilience), and calmer mind–body rhythms. That’s why I love offering prāṇāyāma to clients for stress, pain, and—very often—sleep.
Why Breathwork Helps Sleep
Falling and staying asleep depends on your ability to “down-shift” the nervous system. Slow breathing (around ~6 breaths per minute) nudges the body toward parasympathetic dominance. Studies show that practising before bed can shorten the time it takes to fall asleep, reduce night-time awakenings, and deepen the quality of sleep.
Yoga breathing programmes have also shown sleep improvements in different groups—from women with sleep difficulties to medical students—measured by the Pittsburgh Sleep Quality Index (PSQI).
Meet Anuloma Ujjayi
In the Krishnamacharya/Desikachar tradition, Anuloma Ujjayi combines a soft ocean-like Ujjayi breath with nostril regulation. You inhale through both nostrils with Ujjayi, then exhale through one nostril at a time, alternating sides. It lengthens, smooths, and quiets the breath—perfect for easing into sleep.
Step-by-Step Guide: How to Practise
- Set up – Sit or lie comfortably. Rest your left hand, use your right thumb and ring finger to lightly close nostrils.
- Inhale through both nostrils with a soft Ujjayi sound.
- Exhale left – close the right nostril, breathe out the left.
- Inhale both with Ujjayi again.
- Exhale right – close the left nostril, breathe out the right.
→ That’s one round. Continue alternating sides.
Rhythm: Start with equal counts (e.g. inhale 4, exhale 4). Over time, lengthen to inhale 4–5, exhale 6–8.
Time: 5–10 minutes nightly, or 2–3 minutes if you wake during the night.
Safety: Keep it gentle. Avoid if unwell or congested.
Optional Pre-Sleep Sequence (10–12 minutes)
If you’d like to really ease yourself into sleep, the sequence of asana and pranayama below can help:
- Gentle supine twist – 1 min per side.
- Legs up on pillows – 2 mins.
- Bhramari (soft humming) – 6–8 rounds.
- Anuloma Ujjayi – 5–8 minutes.
What the Research Shows
- Slow breathing boosts vagal activity and calms arousal pathways.
- Pre-bed breathing changes sleep physiology, improving deep sleep markers.
- Yoga & prāṇāyāma programmes improve PSQI sleep scores.
- Bhramari humming has also been shown to reduce stress and improve sleep quality.
- Ujjayi-based practice lowers resting heart rate and blood pressure over weeks, supporting long-term calm.
Try It Tonight
Consistency is key. Some people notice changes straight away, while for others it builds gently over 2–4 weeks. Be patient and kind with yourself—it’s a practice, not a quick fix.
If you’d like a personalised yoga therapy plan for sleep, I’d love to support you at Serene Wellbeing Therapies. Together we can fine-tune a routine that’s realistic and restorative for your needs. 🌿
References & resources
- Slow-breathing mechanisms and the nervous system: Zaccaro et al., Frontiers in Human Neuroscience (2018). Frontiers
- Pre-sleep slow breathing & sleep physiology (polysomnography): Kuula et al., Scientific Reports (2020). Nature
- Yoga & sleep quality in women: BMC Psychiatry meta-analysis (2020). BioMed Central
- Bhramari and PSQI outcomes: Jagadeesan et al., Journal of Ayurveda and Integrative Medicine (2022). Europe PMC
- Ujjayi training and autonomic markers: JCDR study on Ujjayi + Śavāsana (6-week training). JCDR
- What is Anuloma Ujjayi (tradition-based definition): Centre for Yoga Studies. Yoga Studies
