In this satsang, Gururaj Ananda Yogi answered a simple question—what’s the point of prāṇāyāma?—and unfolded a complete view of breath as vital force (prāṇa), rhythm, and integration.
What prāṇāyāma really means
- Prāṇa is the vital force carried with the breath—subtle energy that sustains life.
- Yama is regulation/coordination.
Together, prāṇāyāma = regulating the vital force through rhythmic breathing.
The breath you feel is just the outer expression of prāṇa. When we regulate breath, we attune prāṇa.
The core rhythm: 4–16–8
The foundational pattern taught here:
- Inhale to a count of 4
- Retain the breath for 16
- Exhale for 8
Why this matters:Gururaj describes the universe itself as pulsing in a rhythmic flux, and this ratio is a way of tuning your individual rhythm to the universal rhythm—drawing on deeper energies and support.
The most important phase
“In prāṇāyāma the exhalation is most important.”
- Don’t dump the breath after retention; control the outflow evenly to the count of 8.
- Aim for complete exhalation; the next inhale will come by itself.
How to breathe: complete (yogic) breath
Most people under-breathe. Use a two-stage, continuous inhale:
- Let the breath expand the abdomen (fill the “stomach” area first).
Then let the expansion rise through the ribcage to the upper lungs.
This builds a full, unforced breath that supports health and steadiness.
What prāṇāyāma does (in this teaching)
- Attunement & strength: Aligns personal rhythm with the universal, enhancing access to universal forces.
- Deep relaxation: A steady breath steadies body and mind.
- Purification: Smooth, complete exhalation helps the system release waste and stagnation.
- Practice synergy: Improves mantra meditation and trāṭaka—all practices interlink and reinforce each other.
Spiritual practices are simple. If a technique feels convoluted, question it.
What not to do
Gururaj mentions dramatic hatha-yoga feats (e.g., long underground burial via extreme breath control and tongue-lock practices). These are not recommended: they’re demonstrations, require years of preparation, and aren’t needed for a householder’s path.
Step-by-step (beginner-friendly)
- Posture: Sit comfortably, no strain—chair or floor is fine.
- Settle: Soften the jaw, throat, shoulders.
- Breath pattern (start gently):
- Inhale 4 (smooth, belly-to-chest)
- Hold 16 (calm, without tension)
- Exhale 8 (even, complete)
Begin with fewer cycles and a shorter ratio if needed (e.g., 2–8–4) and build up to 4–16–8 as capacity allows.
- Inhale 4 (smooth, belly-to-chest)
- Quality over quantity: The breath should feel unforced and rhythmic—never gasping or braced.
Close: Sit quietly for a minute; let the nervous system integrate.
Safety notes
- If you have cardiovascular, respiratory, or anxiety conditions, are pregnant, or feel dizzy/strained, skip long retentions and consult a qualified teacher/health professional.
- Always prioritize ease. Retention should feel steady, not tight.
How prāṇāyāma supports your day
Gururaj emphasized that the real proof isn’t fireworks in a session but the other 23 hours: more equanimity, easier relationships, and a quieter mind that discriminates wisely between what helps and harms. Prāṇāyāma is one of the simplest levers to cultivate that everyday tranquility.
A short daily template
- 5–10 min prāṇāyāma (working toward 4–16–8, with complete exhale)
- Then your mantra or trāṭaka session
- Through the day: Remember the feel of smooth exhale whenever stress pops up
Breathe in rhythm, and let the rhythm do the work.
