Bahya Pranayama is a type of yogic breathing practice that has been used by practitioners for centuries. It is an ancient form of breath control that is believed to have originated in India and is named after the Sanskrit word for ‘outer breath’.

Bahya Pranayama

The practice involves controlling the breath and focusing the mind on a particular point of concentration. It helps to relax the body and mind, allowing for greater clarity and insight. Bahya Pranayama is known to reduce stress and anxiety, improve overall health and well-being, and even help to enhance spiritual growth.

With its wide range of benefits, it is no surprise that it has become increasingly popular among yogis and mindfulness practitioners. In this article, we will explore what Bahya Pranayama is in further detail, as well as how it works and the benefits it can provide.

What is Bahya Pranayama?

Bahya Pranayama is a type of breathing exercise that is believed to have originated in India. It is also referred to as external pranayama, as it involves directing the breath to flow outside the body, rather than into the lungs. Bahya Pranayama is a less-known practice, but it has many benefits that make it worth exploring.

Bahya Pranayama is a controlled and focused breathing technique that cultivates a state of mindful awareness. It is a great practice for beginners because it is simple to understand, easy to implement and requires little to no equipment. It is an excellent tool for those who want to enhance their health and well-being, as well as deepen their spiritual journey.

Origins of Bahya Pranayama

While the exact origins of Bahya Pranayama are unknown, it is said that it was first used by yogis in ancient India to achieve a state of meditation. Ever since its invention, practitioners have been using it to help with a wide range of issues, including anxiety, depression, insomnia, and even heart conditions.

Bahya Pranayama has been around for centuries, but it is a less-known practice than other breathing techniques. It has been passed down from teacher to student, and many modern practitioners have been taught how to practice it through word of mouth. Although it is still practiced by many today, there is not much information available about it.

Benefits of Bahya Pranayama

Bahya Pranayama can provide a wide range of benefits for both the body and mind. It is said to help with a number of health issues, including stress, anxiety, depression, insomnia, fatigue, poor concentration and memory, and even heart conditions. Studies have shown that practicing Bahya Pranayama can reduce stress, improve overall health and well-being, and even help to enhance spiritual growth.

Stress and Anxiety

Studies have shown that practicing Bahya Pranayama can reduce stress and anxiety. It has also been used to treat patients with stress and anxiety disorders, such as generalized anxiety disorder and panic disorder. This breathing exercise can help to reduce the amount of cortisol (a stress hormone) in the body and increase serotonin levels.


Bahya Pranayama is said to be helpful in treating mild depression. Studies have shown that those who practice this form of pranayama have lower levels of depression and anxiety than those who do not.


For many people, insomnia is a struggle. It has been reported that approximately one-third of the population experiences this issue at some point in their lives. Many of these people have tried different treatments for their sleeplessness, such as medication, but these have often led to unwanted side effects.

Bahya Pranayama can be very helpful in reducing insomnia. It is said to be more effective than medication, since it does not have any negative side effects. This breathing technique can help to calm the mind and reduce stress and anxiety. This, in turn, can help you to fall asleep more easily and stay asleep throughout the night.


Everyone experiences fatigue, which can affect people of all ages. There are many different factors that can cause fatigue, including stress, a poor diet, and not getting enough sleep. Bahya Pranayama has been shown to help with fatigue. It can help to reduce the levels of cortisol in the body, which is often the cause of this issue.

Poor Concentration and Memory

Poor concentration and memory are common issues that many people experience. There are many different reasons why this may occur, including stress, anxiety, and a lack of sleep. Bahya Pranayama has been shown to reduce anxiety and stress, both of which can cause issues with concentration and memory. This breathing exercise can also help to improve your overall health, which may also contribute to improved memory.

Heart Conditions

There is evidence that Bahya Pranayama can help to improve heart conditions. Studies have shown that patients with heart conditions who practiced this breathing technique experienced a reduction in levels of blood pressure.

Spiritual Growth

Many people practice Bahya Pranayama as part of their spiritual journey. This breathing technique has been shown to reduce anxiety and stress, as well as improve overall health. These are all key factors in spiritual growth.

How does Bahya Pranayama Works?

While it is not entirely known how Bahya Pranayama works, there are a few theories. Some believe that by directing the breath outside the body instead of into the lungs, it helps to increase the flow of blood throughout the body.

Others believe that it works by stimulating the nerves, which helps to relax the muscles and promote a calm and relaxed state of mind. Still others believe that it helps to balance the autonomic nervous system by stimulating the parasympathetic and inhibit the sympathetic nervous system.

Steps to Practice Bahya Pranayama

If you are interested in trying Bahya Pranayama, you can follow these steps to get started:

  • Make sure that you are in a quiet and undisturbed space.
  • Both the body and mind need to be relaxed in order to fully reap the benefits of this breathing technique.
  • Ensure you are sitting in a comfortable, upright position.
  • You can either sit cross-legged or in a chair.
  • Close your eyes and place your hands on your knees.
  • Take a few deep breaths and focus on your breath.
  • Your breath is a great anchor for the mind and will help to keep you grounded during the practice.
  • Direct your breath to flow out of your nostrils and away from the body.
  • If you are new to this breathing technique, start with 1 minute and then increase the duration as you get more comfortable with it.

Warnings and Precautions

As with all breathing exercises, it is important to stay healthy. People with certain medical conditions should speak with their doctor before attempting to practice Bahya Pranayama.

It is also not advised for pregnant women or those who are experiencing high blood pressure. Those interested in trying out Bahya Pranayama should be sure to start slowly and ease their way into the practice.

Since it is a longer breathing exercise, it is easy to get carried away and overdo it in the beginning. The key is to go at your own pace and do what feels right for you

Final Thoughts

Bahya Pranayama is a great breathing technique for both beginners and seasoned practitioners. It is simple to understand and can provide a number of health benefits, including stress reduction, improved sleep, and reduced blood pressure.

This breathing technique can also help to enhance spiritual growth and can be done anywhere. Whether you are at home, at work, or out and about, you can use this breathing technique at any time to help calm your mind and body. With its wide range of benefits, Bahya Pranayama is definitely worth exploring.