A 10-minute pranayama practice with Dr Paul Dallaghan [VIDEO]

A short guided breathing practice from Dr Paul Dallaghan, shared with the Wellgevity community.

Paul takes you through a sequence of traditional pranayama techniques designed to develop greater awareness and control of the breath, particularly the relationship between the lower abdomen, diaphragm and rib cage. The practice gradually moves from more active breathing techniques towards humming breath and stillness.

What the practice includes

Paul guides you through:

• Nauli, or abdominal hollowing, using a full exhale and release through the abdomen
• Simha, or lion breath, with a strong controlled exhale
• Kapalabhati, using slow, deliberate abdominal pumping rather than speed
• Shitali, a cooling breathing technique
• Bhramari, or humming breath, which Paul uses to lead naturally into meditation and silence

Why practise it?

One of the useful things about this sequence is the attention Paul gives to how the breath is generated, rather than simply asking you to breathe more deeply.

The practice develops awareness of the lower abdomen and respiratory muscles, encourages a more deliberate relationship with the breath, and creates a clear transition from active breathing into a quieter period of stillness.

Paul also emphasises something important throughout the video: these techniques should not be forced. The more refined elements of pranayama take time to learn, and some are best developed with an experienced teacher.

How to use the video

Set aside around 10 minutes somewhere you will not be interrupted. You can pause the video between techniques if you want more time to explore a particular movement or breathing pattern.

Start slowly. The aim is not to perform the practice as quickly or intensely as possible. Paul repeatedly comes back to releasing unnecessary tension first, then allowing the movement of the breath to become clearer.

If you feel light-headed, uncomfortable or short of breath, stop and return to normal breathing. More advanced breathwork and breath-retention practices are best learned with appropriate guidance.

Paul teaches at Samahita Retreat in Thailand, where Dr Tam recently spent time practising with him.