{"id":5913,"date":"2026-10-07T15:04:43","date_gmt":"2026-10-07T15:04:43","guid":{"rendered":"https:\/\/holisticecoyoga.com\/?page_id=5913"},"modified":"2026-10-07T15:04:48","modified_gmt":"2026-10-07T15:04:48","slug":"first-steps-in-pranayama","status":"publish","type":"page","link":"https:\/\/holisticecoyoga.com\/en\/primeros-pasos-pranayama\/","title":{"rendered":"First steps in pranayama"},"content":{"rendered":"<div class=\"wp-block-group hey-articulo\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-container-core-group-is-layout-7f333366 wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Breathing happens automatically. Mindful breathing is something you can learn, and you learn it best by starting with the basics.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This page is the starting point: a short, straightforward exercise that you can do today whilst sitting in a chair.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why start by observing?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Breathing reflects the state of the nervous system and, at the same time, alters it. When you observe it without intervening, four things change: the rhythm, the quality of your attention, the way you experience your body, and your ability to stay in the present moment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s not about controlling your breathing. It\u2019s about going with the flow.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Guided practice<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The recording is from an online session on the basics of mindful breathing, designed for those new to pranayama. It combines a brief explanation with a practical session that involves no breath retention or advanced techniques. <strong>The session begins at the 7-minute mark.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" src=\"https:\/\/player.vimeo.com\/video\/1161543648?dnt=1&amp;app_id=122963\" width=\"1200\" height=\"675\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>If the video does not appear, please check this website\u2019s cookie settings and enable third-party content.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why are there still no withholding taxes?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">At first, the diaphragm and the intercostal muscles are not yet strong enough to control breathing at will. When taking deep breaths, the stretch receptors in the lungs send signals of discomfort, and after a few cycles, you feel the urge to stop. This is normal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you arrive feeling stressed, your oxygen demand is already higher; holding your breath at that point usually leads to shortness of breath and tension. That is why, at this stage, we practise slow, steady breathing, rather than <em>kumbhaka<\/em>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to practise<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit with your back straight, but not stiff.<\/li>\n\n\n\n<li>Relax your shoulders, jaw and abdomen.<\/li>\n\n\n\n<li>Breathe in slowly and deeply, as far as you feel comfortable.<\/li>\n\n\n\n<li>Breathe out just as slowly.<\/li>\n\n\n\n<li>Keep breathing continuously, without any forced pauses.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Don\u2019t try to find the perfect way to breathe. Just breathe as best you can today.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How much and how often<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Stage<\/th><th>Breaths<\/th><th>Frequency<\/th><\/tr><\/thead><tbody><tr><td>Home<\/td><td>20 continuous<\/td><td>1\u20132 times a day<\/td><\/tr><tr><td>Progression<\/td><td>+10 each time the exercise is comfortable and stable<\/td><td>1\u20132 times a day<\/td><\/tr><tr><td>Aim of this stage<\/td><td>50 consecutive repetitions, without strain or fatigue<\/td><td>1\u20132 times a day<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">If you feel any discomfort, restlessness or tiredness, go back to a lower number. The progression is not linear: listening sets the pace.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is being built here<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This stage is neither a warm-up nor a mere formality. It is here that respiratory awareness and the ability to remain present without over-intervening are developed. Pranayama begins when attention takes precedence over technique.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The next step<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Once you can comfortably take 50 consecutive breaths, the foundation is in place. The complete journey, from respiratory physiology to safe breath retention and subtle anatomy, is set out in the <strong><a href=\"https:\/\/holisticecoyoga.com\/en\/integrated-pranayama-training\/\">HEY Pranayam\u00ae training course (100 hours)<\/a><\/strong>. If you\u2019d prefer to go through your breathing with me first, you can book a <strong><a href=\"https:\/\/holisticanature.com\/sesion-de-respiracion-consciente\">one-to-one session<\/a><\/strong>. And if you want to understand what lies behind this practice, read <a href=\"https:\/\/holisticecoyoga.com\/en\/what-is-pranayama\/\">What is pranayama?<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Javier Muriel \u00b7 Holistic EcoYoga \u00b7 A Hol\u00edstica Nature school<\/em><\/p>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Respirar es autom\u00e1tico. Respirar con atenci\u00f3n se aprende, y se aprende mejor empezando por lo m\u00e1s sencillo. Esta p\u00e1gina es el punto de partida: una pr\u00e1ctica breve, sin retenciones, que puedes hacer hoy mismo sentado en una silla. Por qu\u00e9 empezar por observar La respiraci\u00f3n refleja el estado del sistema nervioso y, a la vez,&hellip;<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-5913","page","type-page","status-publish","hentry","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Primeros pasos en pranayama: pr\u00e1ctica guiada sin retenciones | Holistic EcoYoga (HEY)<\/title>\n<meta name=\"description\" content=\"Una pr\u00e1ctica inicial de pranayama, guiada y segura: 20 respiraciones lentas, sin retenciones, con una progresi\u00f3n clara hasta 50.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Primeros pasos en pranayama: pr\u00e1ctica guiada sin retenciones | Holistic EcoYoga (HEY)\" \/>\n<meta property=\"og:description\" content=\"Una pr\u00e1ctica inicial de pranayama, guiada y segura: 20 respiraciones lentas, sin retenciones, con una progresi\u00f3n clara hasta 50.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/\" \/>\n<meta property=\"og:site_name\" content=\"Holistic EcoYoga (HEY)\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/holisticanature\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-07T15:04:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/holisticecoyoga.com\/wp-content\/uploads\/2026\/06\/cropped-HEY-simbolo-trans-scaled-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"512\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/en\\\/first-steps-in-pranayama\\\/\",\"url\":\"https:\\\/\\\/holisticecoyoga.com\\\/en\\\/first-steps-in-pranayama\\\/\",\"name\":\"Primeros pasos en pranayama: pr\u00e1ctica guiada sin retenciones | Holistic EcoYoga (HEY)\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/#website\"},\"datePublished\":\"2026-10-07T15:04:43+00:00\",\"dateModified\":\"2026-10-07T15:04:48+00:00\",\"description\":\"Una pr\u00e1ctica inicial de pranayama, guiada y segura: 20 respiraciones lentas, sin retenciones, con una progresi\u00f3n clara hasta 50.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/en\\\/first-steps-in-pranayama\\\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/holisticecoyoga.com\\\/en\\\/first-steps-in-pranayama\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/en\\\/first-steps-in-pranayama\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\\\/\\\/holisticecoyoga.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Primeros pasos en pranayama\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/#website\",\"url\":\"https:\\\/\\\/holisticecoyoga.com\\\/\",\"name\":\"Holistic EcoYoga\",\"description\":\"El cuerpo es el primer paisaje\",\"publisher\":{\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/holisticecoyoga.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/#organization\",\"name\":\"Holistic EcoYoga\",\"url\":\"https:\\\/\\\/holisticecoyoga.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/holisticecoyoga.com\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/cropped-HEY-simbolo-trans-scaled-1.png\",\"contentUrl\":\"https:\\\/\\\/holisticecoyoga.com\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/cropped-HEY-simbolo-trans-scaled-1.png\",\"width\":512,\"height\":512,\"caption\":\"Holistic EcoYoga\"},\"image\":{\"@id\":\"https:\\\/\\\/holisticecoyoga.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/holisticanature\",\"https:\\\/\\\/www.instagram.com\\\/holisticanature\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"First steps in pranayama: guided practice without breath retention | Holistic EcoYoga (HEY)","description":"A safe, guided introduction to pranayama: 20 slow breaths, without holding the breath, with a clear progression up to 50.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/","og_locale":"en_GB","og_type":"article","og_title":"Primeros pasos en pranayama: pr\u00e1ctica guiada sin retenciones | Holistic EcoYoga (HEY)","og_description":"Una pr\u00e1ctica inicial de pranayama, guiada y segura: 20 respiraciones lentas, sin retenciones, con una progresi\u00f3n clara hasta 50.","og_url":"https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/","og_site_name":"Holistic EcoYoga (HEY)","article_publisher":"https:\/\/www.facebook.com\/holisticanature","article_modified_time":"2026-10-07T15:04:48+00:00","og_image":[{"width":512,"height":512,"url":"https:\/\/holisticecoyoga.com\/wp-content\/uploads\/2026\/06\/cropped-HEY-simbolo-trans-scaled-1.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/","url":"https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/","name":"First steps in pranayama: guided practice without breath retention | Holistic EcoYoga (HEY)","isPartOf":{"@id":"https:\/\/holisticecoyoga.com\/#website"},"datePublished":"2026-10-07T15:04:43+00:00","dateModified":"2026-10-07T15:04:48+00:00","description":"A safe, guided introduction to pranayama: 20 slow breaths, without holding the breath, with a clear progression up to 50.","breadcrumb":{"@id":"https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/holisticecoyoga.com\/en\/first-steps-in-pranayama\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Portada","item":"https:\/\/holisticecoyoga.com\/"},{"@type":"ListItem","position":2,"name":"Primeros pasos en pranayama"}]},{"@type":"WebSite","@id":"https:\/\/holisticecoyoga.com\/#website","url":"https:\/\/holisticecoyoga.com\/","name":"Holistic EcoYoga","description":"The body is the first landscape","publisher":{"@id":"https:\/\/holisticecoyoga.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/holisticecoyoga.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/holisticecoyoga.com\/#organization","name":"Holistic EcoYoga","url":"https:\/\/holisticecoyoga.com\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/holisticecoyoga.com\/#\/schema\/logo\/image\/","url":"https:\/\/holisticecoyoga.com\/wp-content\/uploads\/2026\/06\/cropped-HEY-simbolo-trans-scaled-1.png","contentUrl":"https:\/\/holisticecoyoga.com\/wp-content\/uploads\/2026\/06\/cropped-HEY-simbolo-trans-scaled-1.png","width":512,"height":512,"caption":"Holistic EcoYoga"},"image":{"@id":"https:\/\/holisticecoyoga.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/holisticanature","https:\/\/www.instagram.com\/holisticanature"]}]}},"_links":{"self":[{"href":"https:\/\/holisticecoyoga.com\/en\/wp-json\/wp\/v2\/pages\/5913","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/holisticecoyoga.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/holisticecoyoga.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/holisticecoyoga.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/holisticecoyoga.com\/en\/wp-json\/wp\/v2\/comments?post=5913"}],"version-history":[{"count":1,"href":"https:\/\/holisticecoyoga.com\/en\/wp-json\/wp\/v2\/pages\/5913\/revisions"}],"predecessor-version":[{"id":5914,"href":"https:\/\/holisticecoyoga.com\/en\/wp-json\/wp\/v2\/pages\/5913\/revisions\/5914"}],"wp:attachment":[{"href":"https:\/\/holisticecoyoga.com\/en\/wp-json\/wp\/v2\/media?parent=5913"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}