Kundalini Breathing: A Beginners Guide To 4 Techniques To Awaken Your Dormant Energy

Unleash your sacred energy and feel the full spectrum of life

Last Updated:

Kundalini breathing is an ancient kundalini yoga yogic practice that involves the awakening of dormant energy within the body.

This energy is said to lie coiled at the base of the spine, and the practice of Kundalini breathing for beginners is intended to help it rise up through the chakras, leading to spiritual awakening and enlightenment.

In this article, we will explore the following:

two people wearing white doing kundalini breathing

What Is Pranayama?

Before we dive into Kundalini breathing, it’s important to understand basic yoga breathing, also known as Pranayama. In Pranayama, the breath is a kriya used to control and regulate the flow of energy throughout the body.

The word “Prana” in Sanskrit means life force, and “Yama” means control, so Pranayama translates to “control of life force.”

Through the regulation of breath, the body and mind can be influenced and manipulated to achieve various goals, such as reducing stress, increasing energy levels, improving focus, and achieving spiritual enlightenment.

In Pranayama, there are several techniques of breathing exercises, including deep breathing, alternate nostril breathing, Kapalabhati Pranayama or “Breath of Fire,” Ujjayi Pranayama or “Victorious Breath,” and Bhastrika Pranayama or “Bellows Breath.” These techniques are also practiced in the basics of Kundalini breathing.

What Is Kundalini Breathing?

Kundalini breathing is a specific type of yogic breathwork that is said to activate and awaken the Kundalini energy that lies dormant at the base of the spine.

This yoga practice involves controlled Pranayama techniques which are designed to increase the flow of life force energy, or prana, throughout the body.

One of the foundational techniques used in Kundalini breathwork is the Breath of Fire (explained more below), which involves rapid and rhythmic breathing through the nose with a focus on the exhale. This technique is believed to stimulate the navel center and help release blocked energy in the body.

Another commonly used technique is Long Deep Breathing (explained more below), which involves slow and deep inhales and exhales through the nose or mouth. This technique is believed to help calm the mind and balance the nervous system.
a man sitting cross legged practicing kundalini breathing

The Use Of mudras And Mantras in kundalini breathing

In addition to these techniques, Kundalini breathwork often involves the use of specific hand gestures (Mudras) and vocalizations (Mantras) to enhance the flow of energy and deepen the pranayama practice.

For example, the Gyan Mudra, which involves touching the index finger to the thumb while keeping the other fingers extended, is said to enhance focus and concentration during the practice.

The mantra “Sat Nam,” which means “truth is my identity,” is often used during Kundalini breathwork to enhance the connection to the higher self.

The Benefits of Kundalini Breathing

Kundalini breathing offers a wide range of benefits for both your body and your mind. By tapping into your inner energy, you can unlock your full potential and experience a newfound sense of vitality, even as a beginner.

Some of the most common benefits of Kundalini breathing include:

  • Increased energy and vitality: With more energy and vitality, you can fully engage in your daily activities and live life to the fullest.
  • Improved mental clarity and focus: By sharpening your mental faculties, you can boost your productivity, decision-making abilities, and overall sense of well-being.
  • Reduced stress and anxiety: By calming your nervous system, you can feel more relaxed, calm, and better equipped to handle life’s challenges.
  • Improved immune function: By stimulating the flow of lymphatic fluid, this practice helps rid the body of toxins and boost the immune system.
  • Heightened spiritual awareness: By focusing on your breath and connecting with your inner self, you can feel more grounded, present, and connected to the universe.
a yoga class practicing alternate nostril breathing

4 kundalini breathing techniques

If you’re looking to activate the Kundalini energy, there are several breathing techniques you can use.

Each technique has its own approach and benefits, but here are three of the most popular ones that are great for beginners.

Disclaimer: If you have any health conditions, check in with your healthcare professional.

#1: Breath of Fire

This is a powerful and energizing form of Kundalini breathing. This technique involves quick, shallow breaths through the nose, and is done while sitting in a comfortable position with your spine straight and your hands on your knees.

To start, take a few deep breaths, and then rapidly inhale and exhale through your nose, focusing on the movement of your belly. As you exhale, pull your navel in towards your spine. Gradually increase the speed and intensity of the breath, and continue for several minutes.

#2: Long Deep Breathing

This exercise is a slow and deliberate form of Kundalini breathing that helps to calm the mind and balance the nervous system. To practice Long Deep Breathing, sit in a comfortable position with your spine straight and your hands resting on your knees.

Inhale slowly and deeply through your nose, filling your lungs completely, and then hold your breath for a moment before exhaling slowly and completely through your nose. Repeat this for several minutes, focusing on the sensation of the breath moving in and out of your body.

a woman sitting on a yoga mat doing breathwork

#3: Alternate Nostril Breathing

This form of breathwork is a gentle and balancing form of Kundalini breathing that involves alternating the flow of air through each nostril. To do this technique, sit in a comfortable position with your spine straight and your left hand on your knee.

Use your right hand to block your right nostril with your thumb, then inhale deeply through your left nostril. Block your left nostril with your ring finger, and then exhale slowly through your right nostril.

Inhale through your right nostril, then block it with your thumb and exhale through your left nostril. Continue alternating for several minutes, focusing on the sensation of the breath moving in and out of your body.

Overall, these three Kundalini breathing techniques can help you activate the Kundalini energy and experience its many benefits. Whether you’re looking for an energizing boost, a calming effect, or a sense of balance, there’s a technique that’s perfect for you.

#4: Breathing and Mantra

In Kundalini breathing, the breath is often paired with a mantra, a word or phrase that is repeated either silently or out loud. The mantra helps to focus the mind and connect with the energy of the practice.

Some common mantras used in Kundalini breathing include Sat Nam (meaning “truth is my identity”), Wahe Guru (meaning “wonderful teacher”), and Om (a sacred syllable often used in Hindu and Buddhist traditions).

To use a mantra in Kundalini breathing, choose a word or phrase that resonates with you and repeat it either silently or out loud as you breathe.

For example, you might inhale while silently repeating “Sat” and exhale while silently repeating “Nam.” As you repeat the mantra, focus your attention on the sensation of the breath moving in and out of your body.

a woman in a green top meditating with her hands in a mudra with light in them

Energetic Effect of Kundalini Breathing

Kundalini breathing is intended to activate the flow of energy, or prana, throughout the body. This energy is said to flow through the nadis, or energy channels, that crisscross the body.

When the energy flows freely, it can help to balance the chakras, or energy centers, leading to improved physical, emotional, and spiritual well-being.

The energetic effect of Kundalini breathing can vary depending on the individual and the specific style of breathing being practiced. Some people may feel a sense of heat or tingling in the body, while others may experience a sense of calm or clarity.

With regular practice, many people report increased energy, heightened awareness, and a deeper connection to their spiritual selves.

Ultimately, the experience of Kundalini rising is deeply personal and unique to each individual. It’s important to approach the practice with an open mind and heart and to be patient and gentle with yourself as you navigate this powerful spiritual journey.

a yoga class practicing kundalini breathing

How to Know If Your Kundalini is Awakened?

The experience of Kundalini awakening can be profound and transformative, but it’s not always easy to know if your Kundalini has been awakened.

Some common signs of Kundalini awakening include:

  • Intense physical sensations: You may feel a warm or electric sensation in your body, particularly in your spine or head.
  • Increased energy and vitality: You may feel more energized and have a greater sense of vitality than before.
  • Heightened spiritual awareness: You may become more attuned to spiritual or mystical experiences and have a greater sense of intuition.
  • Improved mental clarity and focus: You may experience greater mental clarity and focus, allowing you to more easily concentrate on tasks or thoughts.
  • Deep sense of peace or connection with the universe: You may feel a deep sense of peace or connection with the universe, experiencing a greater sense of oneness with all things.
  • Changes in perception or worldview: You may experience a shift in your perception or worldview, seeing things in a new light or from a new perspective.

It’s important to remember that the experience of Kundalini awakening is highly individual and may not be experienced in the same way by everyone. If you’re unsure whether your Kundalini has been awakened, it may be helpful to seek guidance from a qualified teacher or spiritual advisor.


Kundalini breathing is a powerful yogic practice that can help to awaken the dormant energy within the body and lead to profound spiritual transformation.

Whether you’re a beginner or an experienced practitioner, there are many different styles and techniques of Kundalini breathing to explore.

By practicing with intention and mindfulness, you can activate the flow of energy throughout your body and connect with your true spiritual self.

Remember to be patient and gentle with yourself as you embark on this powerful journey, and to seek guidance from a qualified teacher if needed.

If you’d like to read more about Pranayama to cultivate and practice other breathing methods, take a look at this article, “What Is Pranayama?” It will give you clear guidance toward an effective and beneficial breathwork practice.

Photo of author
John Cottrell is an Experienced Registered Yoga Teacher and Certified Yoga Therapist residing in Salt Lake City, Utah.

2 thoughts on “Kundalini Breathing: A Beginners Guide To 4 Techniques To Awaken Your Dormant Energy”

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.