As explained previously in An Introduction to Pranayama, this yoga-related practice can be explained as the regulation of the breath or the control of prana through the conscious alterations of one’s own inhalation and exhalation; with prana standing for the life force that is found everywhere in the universe, including ourselves.
The three classes of pranayama have different numbers of Matras and present a progression from a lower and moderate form of breath-control technique to a more intense one. A matra refers to a measurement of time or duration, with one matra simply equating to one second. All of them include the inhalation, retention, and exhalation of the breath. With inhalation, one takes in spiritual knowledge, whereas with retention one keeps in this knowledge and with exhalation one gives all external objects away.
It is important to mention that these breathing-control techniques are highly recommended to be practiced next to a reliable Guru or a yoga instructor that is specialized or has vast experience with pranayama, in order to avoid any undesirable events. One should also approach it with a calm mind while making sure there are no distractions around.
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Adhama Pranayama
This type of pranayama belongs to the inferior or beginner category. It consists of 12 matras of inhalation with a 1:4:2 ratio of Puraka or inhalation, Kumbhaka or retention, and Rechaka or exhalation. In other words, you must inhale for 12 matras, retain for 48 matras and exhale for 24 matras. In line with what Sri Swami Sivananda writes in his book The Science of Pranayama, one should practice Adhama Pranayama for at least one month before moving on to practicing Madhyama Pranayama.
Madhyama Pranayama
This kind of pranayama belongs to the middle or intermediate category. It consists of 24 matras of inhalation with a 1:4:2 ratio of Puraka or inhalation, Kumbhaka or retention, and Rechaka or exhalation. As a result, you must inhale for 24 matras, retain for 96 matras and exhale for 48 matras. According to Sivananda’s book The Science of Pranayama, one should practice Madhyama Pranayama for at least three months before moving on to practicing Uttama Pranayama.
Uttama Pranayama
This type of pranayama belongs to the superior or advanced category. It consists of 32 matras of inhalation and again with a 1:4:2 ratio of Puraka or inhalation, Kumbhaka or retention, and Rechaka or exhalation. In other words, you must inhale for 32 matras, retain for 128 matras and exhale for 64 matras.
It is said that there is a fourth kind of pranayama succeeding uttama and that this one comes with the knowledge of measurements and much more training than the preceding three; as it seemingly has various states of perfection.
Sivananda affirms that as you progress with your practice you can reach up to 320 pranayamas per day.
