How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pranayama (breathing) in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pranayama (Breathing): how to do it and muscles worked

The pranayama (breathing) mainly works your full body. You need bodyweight (no equipment).

Muscles worked

Main

Full body

How to do the pranayama (breathing)

1
Sit comfortably on the floor or a chair with a tall spine and hands on your knees. Close your eyes and breathe naturally for a few breaths.
2
Breathe in slowly through your nose for about 4 seconds, filling belly then chest. Breathe out for 4 to 6 seconds. For alternate nostril breathing, close one nostril at a time with your thumb.
3
Practise for 5 to 10 minutes at a calm, even pace, and return to normal breathing at once if you feel dizzy.

Form tip: Never force or hold your breath hard. Keep it smooth and gentle, and skip breath-holding if you have heart or blood pressure concerns.

Common questions

Which muscles does the pranayama (breathing) work?: The pranayama (breathing) mainly works your full body.
What equipment do I need for the pranayama (breathing)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pranayama (breathing) in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.