The Best Pranayama & Breathwork Exercises for Yoga and Freediving

Breathwork is a central element of both yoga and freediving, and nowhere do these practices come together more naturally than in Amed, Bali. With its calm ocean, slow pace of life, and focus on presence, Amed offers the ideal environment to explore pranayama for deep relaxation, awareness, and freediving preparation.

Below we share our favorite pranayama and breathwork practices, how we use them in yoga, and how they support freediving training at Freediving Amed.

Why Breathwork Matters for Yoga and Freediving

Both yoga and freediving rely on the same foundations:

• conscious breathing

• nervous system regulation

• mental clarity and focus

• relaxation under pressure

In yoga, pranayama helps calm the mind and refine awareness. In freediving, breathwork supports relaxation, efficiency, and safety. Practiced correctly, these techniques complement each other and enhance both disciplines.

1. Diaphragmatic (Belly) Breathing

What it is

Slow, relaxed breathing that allows the belly to expand on the inhale and soften on the exhale.

Benefits for yoga

• Activates the parasympathetic nervous system

• Reduces stress and anxiety

• Builds a strong foundation for pranayama and meditation

Benefits for freediving

• Improves breath efficiency

• Reduces unnecessary tension

• Encourages calm before ocean sessions

Why we use it at Freediving Amed: This is the base of all breathwork — simple, accessible, and essential for both yoga practice and freediving preparation.

2. Extended Exhale Breathing

What it is

A breathing pattern where the exhale is longer than the inhale (for example, inhale 4 seconds, exhale 6–8 seconds).

Benefits for yoga

• Deeply calming

• Slows heart rate

• Encourages relaxation and presence

Benefits for freediving

• Helps settle pre-dive nerves

• Supports relaxation before breath-holds

This technique is especially useful for calming down the nervous system.

Important note: Too much of this technique would result in a slow hyperventilation.

3. Box Breathing (Equal Ratio Breathing)

What it is

Breathing in equal counts: inhale – hold – exhale – hold (e.g. 4–4–4–4).

Benefits for yoga

• Improves concentration

• Reduces mental restlessness

• Creates steady rhythm in the breath

Benefits for freediving

• Builds comfort with breath holds

• Improves breath control and CO2 tolerance

• Useful as a pre-training focus exercise

4. Uddiyana Bandha (Abdominal Lift)

What it is

A yogic technique involving a gentle abdominal lift after a full exhale, traditionally practiced on an empty stomach.

Benefits for yoga

• Builds awareness of the diaphragm and core

• Deepens internal sensitivity

• Supports advanced pranayama practices

Benefits for freediving

• Improves diaphragm awareness

• Helps understand internal pressure and control

• Builds subtle strength without forcing the breath

• Conditions our body for diving close to and below residual volume

Important: Uddiyana Bandha should be practiced mindfully and progressed slowly.

5. Bhramari Breathing (Humming Bee Breath)

What it is

A breathing technique using a gentle humming sound on the exhale.

Benefits for yoga

• Strongly calming

• Reduces mental noise

• Encourages inward awareness

Benefits for freediving

• Releases pre-dive tension

• Massages the sinuses

• Helps shift the body into a relaxed state

Bhramari is particularly effective in yoga and breathwork sessions focused on deep relaxation.

6. Nadi Shodhana (Alternate Nostril Breathing)

What it is

A traditional pranayama practice alternating breath between the left and right nostrils.

Benefits for yoga

• Balances the nervous system

• Reduces anxiety

• Encourages mental clarity and stillness

Benefits for freediving

• Improves focus and awareness

• Encourages calm, rhythmic breathing

• Helpful before freediving sessions or relaxation practices

7. Kapalabhati (Breath of Fire)

What it is

An active pranayama practice with short, forceful exhales and passive inhales.

Benefits for yoga

• Energizes the body

• Clears mental fog when practiced lightly

• Improves awareness of breathing mechanics

Benefits for freediving

• Strengthens respiratory muscles (intercostals and diaphragm)

• Improves awareness of exhalation

Important note: Kapalabhati is stimulating and should not be practiced immediately before freediving or breath-hold sessions.

8. Body Scan with Natural Breath Awareness

What it is

A guided relaxation practice combining gentle breathing with progressive body awareness.

Benefits for yoga

• Releases deep tension

• Improves mind–body connection

• Supports meditation and recovery

Benefits for freediving

• Trains full-body relaxation

• Reduces unnecessary muscle engagement

• Builds awareness of subtle sensations

Yoga, Breathwork, and Freediving in Amed

Amed, Bali offers a unique environment where yoga, pranayama, and freediving naturally come together. The calm setting, warm water, and slow rhythm of life make it an ideal place to explore breath-based practices without distraction.

At Freediving Amed, breathwork is an integral part of:

• yoga sessions

• freediving preparation

• relaxation practices

• upcoming yoga retreats and teacher trainings

Some retreats will combine yoga and freediving, while others will focus purely on yoga, pranayama, and deep relaxation.

Final Thoughts

Pranayama is not about controlling the breath — it is about understanding and listening to it.

Whether you are practicing yoga in Amed, preparing for freediving, or simply seeking relaxation, these breathwork techniques offer powerful tools for awareness, calm, and connection.