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Top 5 Science-Backed Benefits of Pranayama Breathing in Relation to Fitness

Written by Type A Training

May 27, 2023

Pranayama breathing is a powerful tool for improving overall fitness levels. Here are the top 5 science-backed benefits of Pranayama breathing in relation to fitness:

Improves Lung Function:

Pranayama breathing exercises can improve lung function by increasing lung capacity and strengthening respiratory muscles. According to a study published in the Journal of Ayurveda and Integrative Medicine, practicing Pranayama breathing exercises for just 15 minutes a day can significantly improve lung function and respiratory muscle strength.

Enhances Cardiovascular Health:

Pranayama breathing exercises can also improve cardiovascular health by reducing blood pressure, lowering heart rate, and increasing circulation. A study published in the International Journal of Yoga found that practicing Pranayama breathing exercises for 12 weeks resulted in significant improvements in blood pressure and heart rate.

Increases Energy Levels:

Pranayama breathing exercises can increase energy levels by increasing oxygen intake and reducing fatigue. According to a study published in the Journal of Alternative and Complementary Medicine, practicing Pranayama breathing exercises for just 10 minutes a day can significantly increase energy levels and reduce fatigue.

Improves Posture:

Pranayama breathing exercises can also improve posture by strengthening core muscles and improving spinal alignment. According to a study published in the Journal of Physical Therapy Science, practicing Pranayama breathing exercises for 4 weeks resulted in significant improvements in postural alignment and core strength.

Promotes Relaxation:

Pranayama breathing exercises can also promote relaxation by reducing stress and anxiety levels. According to a study published in the Journal of Clinical Psychology, practicing Pranayama breathing exercises for just 20 minutes a day can significantly reduce stress and anxiety levels.

Overall, Pranayama breathing is a powerful tool for improving fitness levels and overall health. By incorporating Pranayama breathing exercises into a regular exercise routine, individuals can experience significant improvements in lung function, cardiovascular health, energy levels, posture, and relaxation.

How to Practice Pranayama Breathing

Pranayama is a powerful breathing technique that can help you achieve a deeper sense of relaxation and focus. In this section, we will explore the basic and advanced techniques of Pranayama breathing, as well as how to incorporate it into your yoga practice.

Basic Techniques

The basic techniques of Pranayama breathing involve deep, slow breathing through the nose. One of the most common techniques is called “Ujjayi,” which involves inhaling deeply through the nose and exhaling slowly through the mouth while making a soft “ha” sound. Another popular technique is “deep breathing,” in which you inhale deeply through the nose and exhale slowly through the nose.

Advanced Techniques

Advanced Pranayama techniques involve more complex breathing patterns, such as alternate nostril breathing, Bhramari, and Kapalabhati. Alternate nostril breathing involves inhaling through one nostril and exhaling through the other, while Bhramari involves inhaling deeply and exhaling while making a humming sound. Kapalabhati involves rapid, forceful exhalations through the nose.

Incorporating Pranayama into Your Yoga Practice

Pranayama can be incorporated into your yoga practice in a variety of ways. One way is to practice Pranayama breathing before or after your yoga class. You can also incorporate Pranayama into your yoga postures by focusing on your breath and using it to deepen your stretches and poses.

Breath retention, also known as Kumbhak or Kumbhaka, is another way to incorporate Pranayama into your yoga practice. This technique involves holding your breath for a period of time after inhaling or exhaling. Bastrika is another advanced technique that involves rapid, forceful inhalations and exhalations through the nose.

Overall, Pranayama breathing is a powerful tool that can help you achieve a deeper sense of relaxation, focus, and well-being. By incorporating Pranayama into your yoga practice, you can deepen your connection to your breath and experience the many benefits of this ancient practice.

Overall, Pranayama breathing is a powerful tool for improving fitness levels and overall health. By incorporating Pranayama breathing exercises into a regular exercise routine, individuals can experience significant improvements in lung function, cardiovascular health, energy levels, posture, and relaxation.

Our Sunday Recovery Class starts next Sunday, July 2nd!

Yoga + Pranayama Breathing + Meditation, Fused Into One Perfect Class: Click here for details.

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We are planning a quick Q&A next week before classes start. Have questions before you signup? You can leave a comment or contact me personally and Yessi or I will answer each one.

Michelle Quiba




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Michelle is a Certified Fitness Instructor trained in formats that bridge breathing, dance, bodyweight training, yoga, pilates, martial arts and meditation. Her passion is to show others rhythm in breath, foundation in form, structural balance, functional movement, and freedom of spirit. She encourages students to learn various formats to strengthen what comes naturally, develop in areas that are challenging, and experience a fitness journey full circle. She has taught students and faculty at Pratt Institute, nurses and chemotherapy patients at Brookdale Hospital, and instructed at the NYC Corporate Headquarters for Spotify, Indeed, Emblem Health, and Pinterest. She’s committed to continue sharing ways to help clients balance the body, relax the mind, and develop confidence within.


Tara is a certified FRC mobility specialist with a goal to invigorate curious wigglers so that they can expand their functional range of motion, create intentional movement with ease, and adapt to variables in their everyday life. Tara also specializes in menstrual biohacking for those seeking hormonal harmony in their fitness journey.

​Tara’s approach to life is curious & collaborative. Already an accomplished dancer, choreographer & aerialist, curiosity led her to examine the ways in which our bodies can become inefficient and immobile. Armed with degrees in Theatre & Dance from The University of Alabama, & professional certifications in Functional Range Mobility & Yoga Trapeze, she set out to train and guide others toward harmony in their human hardware through movement for everyday life.


Certified in Power Yoga and extensively trained in all forms of yoga, meditation, cardio, and strength training, making it fun and effective. I have all of my clients do all forms of breath-work because everything starts with breath. I find that people tend to hold their breath on a daily not allowing oxygen to flow through the muscles which is the only way you can truly release tension. Helping you to get back to your true energy underneath all the layers. I really love working with children since I can be a big kid myself which is why I am also able to bring that out of the adults I work with.

I believe that in this moment where you are now, you have a choice, that either leads you closer to your soul or further away from it. Something I’ve learned from training my clients is how important accountability is. You have to be there for yourself in order to improve and it’s a beautiful thing to accept that you need a push and help from someone in order to achieve that. It’s all about taking steps which is what I love to help my clients with.


Azure started practicing yoga as a child and has been certified to teach yoga and meditation to adults and children since 2014. As a lifelong athlete, Azure is well versed in strength training (both weighted and unweighted) and mobility as well as running, swimming, and biking. Through integrating yoga and fitness, she will facilitate a training program that accommodates your needs and meets your goals. Azure has experience teaching slow paced hatha and restorative yoga, faster paced power vinyasa classes, and adaptive exercises for clients working with injuries or other specific needs. In addition to working with adults in a variety of settings, Azure has taught mindful movement to children in public and private schools and studios across all 5 boroughs of NYC. She has worked with women, men, and non binary clients to strengthen, restore, and rejuvenate their bodies and minds. Through attention to breath, focus, and movement amazing things happen.


Cem ( NASM-CPT) is a former athlete himself and has been involved in sports since he was a kid. His main discipline is boxing as an athlete.
As a trainer, he specializes in performance enhancement for athletes, flexibility and range of motion improvement, functional and athletic performance improvement as well as Olympic weightlifting. He analyses his clients and designs customized macro programs according to their goals and their needs.


Kayla, a Western Massachusetts native fell in love with dance at age three, She grew up training at a local studio in many styles of dance which landed her at New York University. Here, is where she completed her BFA in dance and began her professional dance career. She has had the pleasure of performing the works of Jose Limon, James Martin, Tracie Stanfield to name a few and has been seen performing on the daytime show, Live with Kelly and Ryan. While pursuing dance, she longed for an endeavor that would fuel her creativity and love of movement in between contracts and gigs.  Fitness and personal training was a natural fit and has turned out to be something she is equally passionate about! Kayla has 4.5 years of experience teaching group exercise and personal training sessions in the following modalities: dance cardio, strength training, low impact sculpt/toning, mat pilates, and pre/post natal exercise. She cannot wait to learn more about you and help you achieve your fitness and wellness goals!


An NASM-Certified Personal Trainer, born in Messina (Italy)
in 1994, Piero Alessi first encountered sport at the age of 4
and from the beginning it was clear he had a strong
connection with it and the discipline that it entailed. His
knowledge, along with his 24+ years of experience in many
sports such as gymnastics, break dance, soccer, basketball,
volleyball, weightlifting, kickboxing, judo and jiu jitsu, gives
him the ability to design custom programs for all populations
that drives results and highlights safety.


Tamar is a dedicated fitness professional with a passion for helping others improve their health and transform their lives.
For over 8 years, she has worked as a personal and group class trainer, honing her skills and deepening her understanding of fitness. During this time, Tamar developed a keep interest in not only transforming clients’ bodies but also improving their mental well-being. Therefore, she pursued a BA degree in Psychology which allows her to bring a unique perspective to her work in the health and fitness industry.
She is a NASM and Pronatal certified personal trainer, equipped with the knowledge and expertise to design personalized fitness programs tailored to each client’s specific needs. Additionally, she is certified in functional training, specializing in suspension training, kettlebell exercises, stability balls, and dumbbells. Furthermore, she is a health and nutrition life coach, providing guidance and support in helping clients achieve overall well-being.
In her approach to training, she focuses on building overall strength, enhancing mobility and flexibility, and promoting full-body functionality. She believes in utilizing a variety of fitness modalities to keep workouts engaging and effective. By creating an enjoyable and safe environment, she aims to demonstrate to clients that fitness is a lifelong journey rather than a quick fix.


With 10- plus years in fitness, AJ develops fitness programs that are functional and complement your lifestyle, in turn making daily life more enjoyable. Former MMA training partner to amateur and semi-pro fighters based out of NYC, AJ focuses on functional mobility, strength training, injury prevention and overall health maintenance. AJ is an avid hiker and calisthenics practitioner.

What can Coach AJ do for me?

Provide detailed one-on-one training to help you target your physical fitness needs
Be your wellness guide and provide accountability for your achievable goals
Educate you about exercises and movements specifically designed to help you maximize your potential

NASM Certified Personal Trainer
NASM Fitness Nutrition Specialist
Functional Range Conditioning Mobility Specialist
AFAA Group Fitness Instructor
TRX Certified I & TRX Group Instructor
SCW Boxing Certification

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