Pratiloma Pranayama Yoga Guide: Prolonged Inhalation for Energy, Focus, and Respiratory Efficiency

Breathwork to increase vitality, alertness and master the art of inhalation.

By PRANA EDITORS | Updated: April 24, 2025

Pratiloma Pranayama - Prolonged inhalation in yoga

Welcome to the fifteh article of our Pranayama Learning Series. So far, we’ve covered Diaphragmatic Breathing, Three-Part Breathing (Dirgha), Double-Nostril Breathing (Samaveta), Staggered Breathing (Viloma), and Prolonged Exhalation (Anuloma). In this article, we build on that progression with Pratiloma Pranayama - a breathing technique designed to prolong and refine the in-breath.

Quick Overview: Pratiloma involves repeated inhaling through (one or both) partially blocked nostrils and exhaling naturally. Like Anuloma (it's counterpart), its usally taught in three to five progressive stages, and it includes the use of a hand gesture to open and close the nostrils. In this Article: Meaning | Purpose | Steps | Practice Tips | Benefits | Precautions | FAQ

We've created this guide for yoga students who want understand and integrate Prailoma Pranayama into their pranayama practice. Below, we'll discuss its meaning, purpose, steps, variations, and precautions, and offer tips on how to avoid common mistakes and gradually refine your technique.

What is Pratiloma Pranayama in Yoga?

Pratiloma Pranayama is an energizing breathing technique commonly practiced in a seated, cross-legged asana. It involves a deep, deliberate inhalation through one or both nostrils while they are partially blocked using a hand gesture called Vishnu Mudra. This is followed by a normal, relaxed exhalation through unobstructed nostrils. This completes one round of Pratiloma.

The name comes from the Sanskrit words Pratiloma (inverted) and pranayama (breath control). Put together, Pratiloma Pranayama means “breathing in an inverted cycle.” There is no direct translation of this term in English, but some yoga teachers may call it “Prolonged Inhalation Breathing.”

To fully understand the term, it's helpful to look at it in context with Anuloma Pranayama. In Sanskrit, anuloma means “with the grain” or “in natural order”—which reflects the yogic view that prolonged exhalation is more relaxing and natural. In contrast, pratiloma, or going “against the grain,” refers to prolonging inhalation, which is seen as more energizing and intentional.

Here's another interesting fact: Unlike classical pranayamas described in ancient texts like the Hatha Yoga Pradipika, Pratiloma is a modern development introduced by 20th-century Hatha Yoga teachers. Its most well-known description appears in Light on Pranayama by B.K.S. Iyengar, who proposes it as an important step in preparing for more advanced breath control techniques.

Why practice Pratiloma Breathing?

The main purpose of this practice is to create controlled resistance during inhalation, which slows down the breath and encourages the lungs to expand slowly and evenly. Over time, it strenthens the muscles you use to breathe, especially the diaphgram, and increases awareness of the breath.

As you may know, there are three distinct phases of one breath cycle: Inhalation, breath retention, and exhalation. Hence, yoga has a pranayama for each phase–Pratiloma for working with inhalation, Anuloma for working with exhalation, and Kumbhaka Pranayama for breath retention.

Essentially, these three pranayamas help you get intimately familiar with the subtle aspects of the breath cycle, making it easier to understand the energetic effects of breathing. They also help you develop the respiratory strength and endurance required to practice the classic pranayamas. In the case of Pratiloma Breathing, it's particularly helpful for:

Cultivating control over the rate and intensity of inhalation
Toning and strengthen the respiratory muscles, especially the diaphragm
To activate the sympathetic nervous system (alert-and-active mode)

How to Do Pratiloma Pranayama

Here are the steps to practice Pratiloma Pranayama:

Posture: Sit comfortably in any classic meditation pose —such as Sukhasana (Easy Pose). Rest your hands on your thighs with your palms facing up.
Hand Gesture: Raise your right hand to your nose and form the Vishnu Mudra hand gesture by folding the index and middle fingers inward. Place the thumb on your right nostril and the ring finger on your left nostril. Apply light and equal pressure to partially block both nostrils, but don’t press too hard or fully close the airways.
Inhale: Begin to inhale through both nostrils in a slow, controlled, and extended manner. Focusing on prolonging as much as possible, without straining the lungs.
Hold (Optional): Once your lungs are full, you may choose to pinch both nostrils shut and hold your breath for a few counts. But if you’re new to the practice, skip this step and add it later – when you are familiar and comfortable with the practice.
Exhale: Release the hand gesture and lower your right hand onto your thigh. Exhale through both nostrils until the lungs are empty. This completes one round.
Repeat: You may continue for 10 to 15 rounds without a break. Feel free to adjust the nostril pressure as needed to maintain ease and consistency.
Conclude: After your final round, relax in Sukhasana for a few minutes.

As was the case in Anuloma, ensure that the dutation of inhalation is longer than that of exhalation. At first, work with any count that feels comfortable, but gradually work towards breathing is a 2:1 ration—inhaling for twice as long as you exhale (if you inhale for 8 counts, exhale for 4).

Breath retention in this level is optional, but if you wan to add it, do so only after achieving the 1:2 ratio.

Also, you can increase the intensity of Pratiloma by adjusting how much you block the nostrils. Begin with 20% resistance and work your way up to 60-80% as your body adaps. Reemember, the more you restrict the outflow, the more effort it takes, so avoid jumping too quickly to high resistance levels.

Level Two: Exhale Through Alternate Nostrils

Once you’ve developed comfort and control in Level One, move on to alternate-nostril inhalation:

Left-in: Close the right nostril with your thumb and use your ring finger to partially close the left nostril. Breath in through the partially closed left nostril.
Hold: Pause for a few counts after inhaling.
Exhale: Release your thumbs and ring finger that are pressing down on the nostrils. Breath out naturally, through both fully open nostrils.
Inhale: Close the left nostril with your ring finger and use your thumb to partially close the right nostril. Now breath in through the partially closed right nostril.
Exhale: Once again, breath out naturally through both fully open nostrils.
Hold: Pause for a few counts after exhaling.
Repeat: This completes one round. Continue the process for 5 to 10 minutes.
Conclude: Rest for a few minutes in Savasana.

Just like Level One, you can work towards a 1:2 ratio, first without breath retention and later with it. You can also increase the difficulty level by adjusting how much you close the nostrils (20-80% range).

Level Three: Add Breath Retention

Once you’re comfortable with Level One and Two, you can begin exploring breath retention, also known as kumbhaka. Start by introducing internal retention—pausing after inhalation. With time and practice, you can also add external retention—pausing after exhalation.

In the most advanced level, you would introduce bandhas (internal locks) during breath retention. In Pratiloma, you can engage Jalandhara (Throat Lock), Mula (Root Lock) during internal retention, and Uddiyana Bandha (Core Lock) during external retention. However, these combinations are not for beginners. They require a high level of subtle control and skilled instruction.

Tips to Practice Pratiloma Pranayama Effectively

Here are a few key practice guidelines to consider:

Posture: According to BKS Iyengar, Pratiloma should only be done in a meditation pose like Sukhasana or Padmasana, and not while lying down, standing, or sitting in a chair.
Time: Since this is an energizing pranayama, it’s best to practice it during the first half of the day. Avoid doing it close to bedtime, as it may interfere with you ability to fall asleep.
Location: Choose a quiet, well-ventilated place, with good air quality.
Duration: Start with 3 to 5 minutes of practice, adjusting the length of your inhalation based on your experience and comfort level.
Mudras: Use Vishnu or Nasikagra Mudra with your right hand to manipulate the. Place the left hand on your thigh or form Prana Mudra to amplify the effects of Pratiloma Breathing.
Gaze: Yoga sources do not prescribe any Drishti (point of focus) for this pranayama. You can close your eyes and gaze inward at the Ajna Chakra (eyebrow center) to deepend your practice.
Awareness: Direct your attention to the rhythm and feel of your breath. Use the sound, smoothness, and texture of inhalation to gauge the quality of your practice.
Ratio: Use a 2:1 inhalation-to-exhalation ratio (explained above).
Mastery: You’ve mastered Pratiloma Pranayama once you can practice it (Level 3) without breaks for 10 to 20 minutes, while maintaining a smooth and consistent rhythm.

Progressive Practice Table

Level	Difficulty	Breath Pattern	Hand Use	Retention
Level One	Easy	Inhale normally → Exhale with both nostrils partially closed	Vishnu Mudra	None initially, or 2 counts as you gain experience
Level Two	Easy	Inhale normally → Exhale through one side (alternate sides)	Vishnu Mudra	None initially, 2 counts as you gain experience
Level Three	Medium	Same as Level Two, with retention after inhale/exhale	Vishnu Mudra	2 counts initially, slowly build up to 8 to 10 counts
Level Four	Hard	Same as Level Three, with bandhas during breath retention	Nasikagra Mudra	5+ seconds of internal and external retention with yoga bandhas

Benefits of Pratiloma Pranayama

Pratiloma engages the breath in a way that differs from natural, unconscious breathing. By introducing gentle resistance during inhalation, it actively works the diaphragm, lungs, and other respiratory muscles. This leads to a wide range of physiological and energetic benefits:

Pratiloma pranayama removes sluggishness and lethargy
It encourages mental clarity and uplifts mood.
It may improve cognitive functions, especially focus and concentration.
Pratiloma pranayama develops sensitivity of the nasal membranes
It tones the respiratory muscles and nervous system.
It can also indirectly support and improve digestive health.
Pratiloma breathing can provide relief in low blood pressure.

It’s worth noting that Pratiloma is often practiced alongside other techniques—such as Surya Bhedana (Yogic Right Nostril Breathing) or Ujjayi Pranayama (Ocean Breathing). In such cases, its benefits may be amplified or extended depending on the combination and sequence of the practice.

Safety and Precautions

While Pratiloma pranayama is generally safe for most people, it should be avoided or modified in the following situations and conditions:

Chronic respiratory conditions or lung disease
Acute illness or nasal/chest/sinus congestion
Respiratory conditions and lung disease
Recent injury or surgery affecting the upper body
High blood pressure and cardiovascular issues
Anxiety, panic disorders, and heightened emotional sensitivity
Vertigo and nervous system disorders

Lastly, avoid using excessive effort to increase the duration of inhalation while practicing Pratiloma Pranayama. Foceful inhalation can cause overinflation of the lung, leading to lightheadedness or dizziness. Aim for smoothness and consistance rather than focusing on volume or force.

Editor’s Note: Due to their opposing effects on the nervous system, it’s not advisable to practice Pratiloma (Prolonged Inhalation) & Anuloma (Prolonged Exhalation) on the same day.

Frequently Asked Questions

Is Pratiloma Breathing suitable for beginners?

Is Pratiloma safe to practice during pregnancy?

Does Pratiloma Pranayama boost lung capacity?

Do I need to hold my breath during Pratiloma pranayama?

Editor’s Note: We’d love to hear from you. If you have questions, feedback, or personal insights about Pratiloma Pranayama, feel free to reach out. If your query could help others on their yoga journey, we’ll consider adding it to this FAQ section for future readers.

Final Thoughts + What to Read Next

Pratiloma Pranayama pairs well with energizing and heating pranayamas, such as Ujjayi, Bhastrika, and Kapalbhati. Once you are proficient at Pratiloma, you may want to learn Kumbhaka Pranayama – breathwork to develop your internal (antara) and externa (bahya) breath retention capacity.

If you’ve found this guide helpful, consider supporting our work by sharing it with your community or making a one-time or monthly donation. You can also join our monthly newsletter to receive updates, practice tips, and exclusive breathing exercises—delivered straight to your inbox.

Before you go, here are some articles that may interest you: