Adham Pranayama

Last updated: December 21, 2023

What Does Adham Pranayama Mean?

Adham pranayama is a yogic breathing technique that involves breathing from the belly. The term is derived from the Sanskrit, adham, which means “low,” and pranayama, which means “control of breath.”

To perform adham pranayama, either sit or lie down with one hand on the abdomen and the other on the chest. Focus on the inhalation and the expansion and contraction of the abdomen during the inhales and exhales. Only the abdomen should rise and fall and the chest should not be inflated. The goal is to encourage air to the lower lobes of the lungs and the abdomen. Hold the breath in and out for three counts after inhalation and exhalation, respectively.

Adham pranayama may also be referred to as abdominal breath or lower lung breathing in English.


Yogapedia Explains Adham Pranayama

Adham pranayama is also performed by placing the palms on the front of the abdomen and moving them to sides and back with the inhalation, and in reverse order with the exhalation.

Regular practice of adham pranayama benefits both the body and mind in the following ways:

  • Strengthens abdominal muscles
  • Improves digestion
  • Alleviates insomnia
  • Promotes oxygen supply to the body
  • Relaxes the body
  • Aids in detoxification
  • Strengthens the immune system
  • Treats anxiety and stress
  • Cures depression
  • Promotes emotional healing
  • Energizes the mind

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Abdominal Breath

Lower Lung Breathing

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