8 Common Mistakes to Avoid in Pranayam for Better Breathing

Mistakes to Avoid in Pranayam

Automatic Breathing vs Conscious Pranayam

Did you know that we take around 20,000 breaths every day, but most of us aren’t aware even of a single one?

That’s the difference between automatic breathing and conscious pranayam.

Pranayam is not just about breathing, it is about breathing with awareness.

But many people make mistakes that can disturb the flow of prana rather than enhancing it.

Mistake 1: Forcing the Breaths

The first mistake is forcing your breaths. Many people believe that longer breaths mean better pranayam, but this is not true.

One must do pranayam according to its own capacity.

When you force the inhalation or hold the breath too long, the nervous system becomes agitated.

Your breath should be like a calm river, not a pressured dam.

Mistake 2: Practicing on Full Stomach

The second mistake is practicing it on full stomach. Pranayam should always be done on an empty stomach.

If you have just eaten, your diaphragm will not move freely and your digestive fire will get disturbed.

Some students complain of gas or dizziness after pranayam, simply because they didn’t follow this basic rule.

Mistake 3: Ignoring the Posture

The third mistake is ignoring the posture. Slouching while doing pranayam is like trying to pour water in a bottle lying on its side.

It will not go in properly. Always sit with a straight spine, relaxed shoulders, and a still body.

Your body is a container, and if it is not steady, the pran will not settle.

Diaphragmatic breathing can also be practiced lying down supine for better diaphragm movement.

Mistake 4: Breathing Through the Mouth

The fourth mistake is breathing through the mouth.

For pranayam, it is essential that you breathe through the nose, unless you are practicing certain cooling pranayam like shitali or seetkari.

The nose filters, warms, and energizes the air, while mouth breathing disturbs the energy channel and leaves you tired instead of refreshed.

Mistake 5: Overdoing in the Beginning

The fifth mistake is overdoing in the beginning.

When people hear about the benefits of pranayam like better sleep, emotional balance, and increased immunity, they get excited and start overdoing it.

But it is best to start comfortably with your own capacity and build up gradually.

Pranayam is like medicine. Medicines become poisonous if overdosed, so start slow.

Do only as many rounds as recommended by your yoga teacher.

Mistake 6: Practicing in Polluted Environment

The sixth mistake is practicing in polluted environment.

Air quality index makes a big difference, since pranayam involves patterns of inhalation and exhalation. Never practice in a highly polluted place.

Choose a clean, ventilated, and peaceful area.

Early morning, especially Brahma Murta between 4:00 AM and 6:00 AM, is the best time.

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In highly polluted cities, pranayam should be done only after the sun rises, actually one hour after sunrise.

Mistake 7: Copying Without Understanding

The seventh mistake is copying without understanding.

Many people watch random videos or follow social media and start experimenting with breath retention.

But every person’s dosa and health condition is different. What suits one may harm another.

Always learn pranayam from a qualified teacher who can guide according to your prakriti and needs.

Mistake 8: Missing the Pause After Practice

The eighth mistake is missing out on the pause after pranayam.

One of the most overlooked parts is the silence that follows the practice.

Those few minutes of sitting still with eyes closed, letting the breath settle, and allowing prana to move freely is where real change happens.

Don’t rush to your phone or breakfast immediately. Let the practice sink into your being.

When done properly with patience, sincerity, and awareness, pranayam is not a shortcut, but it has the power to truly transform your life.

FAQs on Pranayam Mistakes