Pranayama for Emotional Regulation

Breath as a Bridge Between Mind, Body, and Healing

Pranayama, the ancient yogic practice of breath control, has long been recognised as a tool for emotional and physiological regulation. From traditional yoga teachings to modern therapeutic approaches like EMDR, breathwork plays a key role in stabilising the nervous system, calming the mind, and deepening self-awareness.

In this article, we explore how Pranayama supports emotional regulation, drawing on insights from B.K.S. Iyengar, the Upanishads, and Patanjali’s Yoga Sutras.

What is Pranayama?

Pranayama is more than just breathing—it is the intentional expansion and regulation of the life force (prana). According to Patanjali’s Yoga Sutras, pranayama is:

“The controlled intake and outflow of breath in a firmly established posture.”

Iyengar describes it as an art and discipline, designed to:

• Expand the breath intentionally, rhythmically, and intensively

• Activate the parasympathetic nervous system to reduce stress

• Connect the practitioner to prana, the sustaining force of life

The Connection Between Breath and Emotional Regulation

The breath is directly linked to Chitta (the mind). Iyengar notes:

“If prana is still, the mind becomes still.”

This aligns with neuroscientific research showing that slow, intentional breathing:

• Regulates the nervous system, reducing anxiety and stress

• Increases vagal tone, improving emotional resilience

• Supports trauma recovery, making it useful in EMDR therapy

The Three Core Phases of Pranayama

Pranayama consists of three core elements:

1. Inhalation (Puraka) – Drawing in breath with control

2. Exhalation (Rechaka) – Releasing breath in a steady flow

3. Retention (Kumbhaka) – Holding breath, either after inhalation or exhalation

By working with these phases, we can shift our emotional state, moving from stress and reactivity to calm and clarity.

Types of Breathing and Their Effects

Iyengar categorised breathing into four types, each impacting the body differently:

1. Clavicular breathing – Shallow, stress-driven breath using neck muscles

2. Intercostal breathing – Mid-chest breath, moderate impact on the nervous system

3. Diaphragmatic breathing – Deep belly breathing, linked to relaxation and stability

4. Pranayamic breathing – Full lung expansion, engaging all levels for balance

For emotional regulation, diaphragmatic and pranayamic breathing are the most beneficial.

Breathwork in EMDR and Trauma Healing

In EMDR therapy, controlled breathing helps:

• Stabilise the nervous system before and after processing

• Support dual attention, keeping clients present while accessing past experiences

• Reduce hyperarousal, making distressing memories more manageable

By integrating pranayama into EMDR therapy and daily practice, we create a bridge between past experiences and present healing, allowing breath to be a tool for self-regulation and transformation.

Jasminder Bahia led a Pranayama and EMDR CPD session for EMDR UK in February, 2025.