Bahya Pranayama: Benefits, Steps and Full Guidance

Bahya Pranayama Steps, Benifits and Full Guidance -MergeZone

What is Bahya Pranayama/External Pranayama?

Bahya is a Sanskrit term that means "outside" or "external". Bahya Pranayama is called External Breathing in English. Pranayama is also called the "Yoga of Outer Breath" which means External Breath yoga. Bahya pranayama is one of the vital breathing exercises. During bahya pranayama the yogi has to deeply inhale, then completely exhales the breath and holds it. It is pranayama in which the breath is exhaled with force while practicing, hence it is called Bahya Pranayama. This When a person performs kapalabhati, the power of his mooladhara chakra is awakened, and "external Pranayam" is performed to ascend (uradh + ascend) that invaluable power.

Yoga or Pranayama constitutes of or 3 main activities – poorak, rechak and kumbhak. The process of inhalation is termed poorak and also the exhalation is termed the rechak. protection within the indrawn breath within the body is termed “aantarikkumbhak” and protection out the exhaled breath outside the body is termed bahyakumbhak. BahyaKumbhak is employed within the observation of Bahya Kumbhaka Pranayama.

Precautions for Bahya Pranayama:

  • Heart patients should not practice this external pranayama technique.
  • High blood pressure patients also not practice this Bahya pranayama. If a person is staying normal by taking blood pressure medicine, then that person can do bahya pranayama for ten to twelve seconds after consulting the doctor.
  • Bahya pranayama should always be done on an empty stomach.
  • Pregnant women should not practice external pranayama. (Do it only after consulting a doctor).
  • Women should not do external pranayama during the menstrual cycle.
  • Before doing external pranayama practice, make sure that you can hold the breath for at least 10 to 12 seconds. Because it takes 10 to 12 seconds to apply the three bonds after exhaling and stopping the breath. Holding the breath out of the body for more than stamina is harmful, so apply force to stop the breath according to the limits of your body power.
  • Any pranayama can be fatal without knowing the whole process of pranayama.

Bahya Pranayama Steps, Benifits and Full Guidance -MergeZone


The practice of Pranayama should be done in the season of Vasanta Ritu / spring or Sarad Ritu /autumn. because in these seasons you can do your pranayama practice without any difficulty or troubles. The Vasanta Ritu is the time from March to April month. The Sarad / autumn, starts from September and ends in October. In summer do not practice this or any kind of Pranayama, in the afternoon or evening. In the cool morning hours, you can do your practice of pranayama.


‘Bahya Pranayama’ should be practiced 3-5 times per day initially and then increased that duration up to 21 times maximum. It is recommended to practice this breathing technique for two to five minutes daily.

Practice Place:

Select a beautiful and pleasant place, where there are no disturbances or rough sound. on the bank of a river, lake or the sea or the top of a hill where there is a nice grove of trees. Build a small hut for yourself. Have one compound. The banks of Narmada, Jamuna, Ganga, Kaveri, Godavari, Krishna are perfect for building huts. You must select one such spot, where there are some other Yogi practitioners in the neighborhood. You can consult them in times of your difficulties. You will have faith in the Pranayama. When you see others also who are doing such Yogic practices, you will diligently apply yourself in your practice.
Those who practice in their own houses can convert a room into a beautiful place by planting a small garden in the house. Any solitary room will serve their purpose well.

Ratio For Bahya Pranayama:

Ratio For Bahya Pranayama The ideal quantitative relation for Bahya Pranayam is 2:5:2. meaning take four seconds in inhalation and so take ten sec in exhalation and holding the breath out, once more take four seconds in inhalation.

Bahya Pranayama Steps, Benifits and Full Guidance -MergeZone

Steps of Bahya Pranayama:

Bahya pranayama saves us from constipation, acidity, gastric problems. You have to perform every day. Doing pranayama is a very good habit. As long as you keep it then you can prevent any disease. You should do it in the process so here are the steps which will help you.


Sit in the padmasana(lotus pose) if you are unable to sit in Lotus pose then try the easy pose. keep your eyes close and keep your head and spinal cord straight. You can also use a mat for sitting.


Start taking slow breathing do it at least for 5-6 round and remain your eyes close. Do it slowly as you inhale and exhale never force your body.


 Practice kapalabhati pranayama about 3-5 as much as your body comfort.


After exhaling your breath try to inward your belly as much as you can. Hold on your muscles below the navel.


After the kapalabhati and exhale your breath cuddle your body in the bandhas. Pull up your stomach in and under rib cage do it as much as your body takes it. You don't have to take inhalation after complete and exhale.


Hold your bandhas for at least 10-15 sec then breath deeply and exhale it slowly


Release first chin then the muscles and anus muscles relax completely and take deep inhale and exhale very slowly.


Repeat the entire practice for 5-6 times and gradually increase the time for locking the body in position. Best way to practice bahya pranayama in the ratio of 1:2:3 means second for inhaling and 2 sec for exhaling and 3sec for locking in positions.


    Then release and relax in easy pose start taking breath normal and relax your whole body.

    Bahya Pranayama Steps, Benifits and Full Guidance -MergeZone

    Benefits :

    The word Bahya is a Sanskrit word that indicates “outside” or “External”.Bahya Pranayama is mostly beneficial for Abdominal Organs and Stomach related issues, although it is also good for breathing problems and other health problems. Benefits of the Pranayama is given below-

    Abdominal Organs

    Bahya Pranayama is truly helpful for abdominal organs like stomach, kidney, spleen, uterus, liver, and others as the fresh and clean blood supply came from Bandhas(a body lock in Hatha Yoga). As a result, these fresh blood supply keeps the abdominal organs functional and fresh and clean. 

    Diabetes And Digestion

    Regular practice of Bahya Pranayama will improve organ functions with the help of Bandhas and then it will also control Insulin which is used to manage Diabetes.
    During the Pranayama when the abdominal muscles are pulled in the Uddiyana Bandha locked in and improves the Digestion, Constipation, Acidity, Gastric problem, Hernia, and many more.


    Like other, this pranayama also reduced stress levels mainly in young and adult too as the external retention of breath with three main body locking that means Moola Bandha, Uddiyana Bandha, and Jalandhara Bandha keeps the brain and body calm and also nervous system and supply more blood into the brain and heart. Bahya pranayama improves concentration and focus on anything and increases memory levels.


    Meditation is very important for a calm and fresh brain and a new day which can be achieved by practicing Bahya Pranayama. The external retention of breath every day is better to focus and concentrate by preparing your mind for meditation. Bahya Pranayama is truly helpful to achieve self-enlightenment. Bahya Pranayama removes (CO)2 and increases oxygen concentration, as a result, it fuels brain cells.

    Respiratory System

    The locked-in of the body in bandhas and the external retention of breath let the Respiratory organs and lungs enter air for the good condition of health with the immediate release of Bahya Pranayama. Increasement of lung capacity let the fresh air keep in the ailments related to the respiratory system and improved multiple parameters of lung function like allergic bronchitis, asthma, and recovery from TB and Pneumonia.

    Flexibility and Strength

    Everyday practice of Bahya Pranayama helps students increase their muscle strength and flexibility. As all the repository system and organs worked properly because of Pranayama, gas in the body is released and keeps the body light weighted and fresh.


    • It also cures the urinary and sperm related problems with a better approach.
    • Truly helpful for achieving tranquility.
    • It gives benefits to the patient of Bio-A Fistula.
    • Beneficial for Uterus related diseases and problems.
    • Beneficial for the pancreas as it falls on the digestive system.

    Bahya Pranayama Steps, Benifits and Full Guidance -MergeZone

    Effects of Bahya Pranayama in the human body (Scientific Explanation)

    When a pressure exerted on a body then the force on totally different elements acts ordinarily. If the length of your time hyperbolic then the body starts increasing. The body should be Associate in Nursing elastic one within which the body regains its original position when retreating the force. During ‘Bahya Pranayma’ the elastic nature of various organs associated with the cavity ar expanded and shrunk by external pressure. that the elastic nature of the elements of the body is going to be activated. Practicing this Pranayam for a long amount might produce some issues, therefore don't get it on for over a pair of minutes. when a protracted observe, there's a scarcity of O in our brain which can cause damage to alternative sensitive cells together with the brain. Again an equivalent pressure issue imparts a force on the systema digestorium so that the unwanted air in abdomen fully moves downward. 
    If you do pranayama incorrectly or if you do the wrong type of pranayama, different type of side effects may start to occur –

    • Headache
    • Dizziness
    • Feeling as if something is moving continuously around your eyes
    • Lack of stability in thoughts
    • Vomiting sensation
    • Breathing problem/Worsening of asthma
    • Variation of blood pressure levels and blood glucose levels
    • Depression
    • Blurred vision
    • Restlessness
    • Dryness of mouth