Popular pranayama ratios
Equal breathing (Sama Vritti)
1:1Beginners, mid-class reset, balance.
Calming breath
1:2Long exhale to activate the parasympathetic system.
Box breathing
4-4-4-4Focus and stress regulation. Used by Navy SEALs.
4-7-8 breathing
4-7-8Falling asleep, acute anxiety relief.
Ujjayi
1:1 with throat constrictionVinyasa flow, building heat.
Bhramari (humming bee)
long exhale + humCalming, reduces blood pressure.
FAQ
What is a breath ratio?+
A breath ratio describes how long inhale, hold, exhale, and second hold take. For example, 1:2 means exhale is twice as long as inhale. 4-7-8 means 4s in, 7s hold, 8s out.
Which ratio should I start with?+
Beginners do well with 1:1 (equal inhale/exhale) or box breathing (4-4-4-4). 1:2 (longer exhale) calms the nervous system. 4-7-8 is for relaxation.
Is pranayama safe?+
Healthy adults usually tolerate gentle pranayama well. Skip breath retention if you are pregnant, have uncontrolled blood pressure, or any cardiovascular condition without medical clearance.
How long should I practice?+
Start with 3–5 minutes daily and build to 10–15. Stop immediately if you feel dizzy, anxious, or short of breath.
Add pranayama to your class plan
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