Let’s refer to pranayama simply as breath control. There are different techniques. One easy one to get started is equal breath pranayama. As the name says, your aim is to equalize the length of your inhale and the length of your exhale. It is known to reduce stress and anxiety.
How to do it:
Sit comfortably with a straight spine and a little curve in your lower back, to uplift your rips and have a lot of space in your upper body to breath deep. Close the eyes and just observe your natural breath for a moment. After a few breath start counting to four with your inhale. Take a short pause to feel the lunges filled with oxygen, then start the exhale with the same length: a count of four. Pause. And start again. The count of four is a suggestion. If you feel it is too long, start with three until your comfortable with this breathing exercise. If you feel four is too short take five. Try to find the number you can breathe easy but deep and feel no stress to reach a certain number, the most important part about this exercise is to make the in- and exhale the same length and relax while you do it. Follow this pattern a few minutes. Then let go of the control and feel in to your natural breath again before you gently blink your eyes open. Congratulations you just practiced sama vritti pranayama.
Photo by Oliver Förstner <3