Why There Is Resistance in Pranayama Practice: Understanding the Blocks.

Following the Jivamukti Yoga Focus of the Month titled "Breath The Mind Stiller" by Julie Kirkpatrick (October 2025), it has become apparent that there is some resistance to practising pranayama, the 4th important step of Master Patanajali's 8 Limb plan to attaining Yoga, the blissful state. So I thought I would put together this little blog post to see if it might resonate with you a little, because guess what? I've been really resistant to pranayama for many years, but have finally overcome that resistance and genuinely can't wait to get on my mat and practice now. But that only came through a shift in perception, a new teacher and a different stage of life that's given me the time and space to explore it more. Let's dive into it..

Pranayama—the practice of conscious breath control (Or restraining the life force in order to set it free, as it's defined in Jivamukti)—is one of yoga's most transformative tools. Yet it's also one of the most resisted. Students who flow effortlessly through vinyasas suddenly feel uncomfortable when asked to extend their exhale. Others skip pranayama entirely, dismissing it as "boring" or "too difficult." If you've felt this resistance, you're not alone. My excuses were "I don't have time, I have a blocked up nose, I don't know where to start, how many rounds to practice etc etc" (despite being taught on my various trainings). I just couldn't commit to taking this type of practice seriously for an extended period of time, I would just dip in and out. Understanding why the resistance arises is the first step toward moving through it.

Here's a summary of 2 yogic concepts Vasana & Samskara that help us understand resistance and our actions.

FEATURE	VASANA	SAMSKARA
CORE CONCEPT	A latent tendency, desire, or emotional imprint.	A habitual pattern, action, or psychological imprint.
METAPHOR	The "scent" or "perfume" left behind by an action.	The physical manifestation of that scent or habit, like the act of going to a bakery because of a desire for a treat.
RELATIONSHIP	The root cause or seed of an action.	The resulting action or behaviour that sprouts from the vasana.
EXAMPLE	An experience of trauma that creates an unconscious fear of a specific situation.	The resulting habit of avoiding that situation and reacting defensively when it arises.

The Breath Holds Our Stories

Our breath is intimately connected to our nervous system, emotions, and lived experiences. When we practice pranayama, we're not just moving air—we're directly accessing the body's deepest patterns of tension, trauma, and conditioning.

Many of us have learned to hold our breath when stressed, anxious, or unsafe. We've contracted our diaphragms (note there's more than one!) during difficult moments (vasana). Over years, these patterns become automatic (samskara). When pranayama asks us to breathe differently—more slowly, more deeply, with intention—the nervous system may perceive this as a threat. Resistance emerges as a protective mechanism.

Physical Barriers and Emotional Frustration in Pranayama

Sometimes resistance to pranayama is literal. A blocked nose, congestion, or sinus pressure makes the practice feel impossible rather than peaceful. When you can't breathe freely, pranayama feels like a chore—or worse, a source of frustration and anger. You're trying to follow the teacher's guidance, but your body simply won't cooperate. Neti Kriya can be a helpful for unblocking the nose.

Beyond physical congestion, pranayama can trigger unexpected emotions. As you deepen your breath and slow your pace, anger, irritation, or frustration may surface. This is actually profound work—these emotions have been held in your body, often in your chest, diaphragm or abdomen (hello achy lower back). When pranayama begins to release these blocks, the emotions come with them. Many students interpret this as "pranayama makes me feel worse" and abandon the practice. As was the case with me, for many years. I've been practising kapalabhati incorrectly, which resulted in me having a tight diaphragm (vasana) and, consequently, the emotions surfaced in the form of anger and resentment, mainly directed at my children (not a nice feeling at all). When I asked my teacher about this (in passing) she said just stop doing it, so I did (samskara) I had equated doing kapalabhati, being frustrated, taking it out on the kids (in the form of being a grumpy mum) to pranayama just not being right for me (or that I needed to do more work on myself (samskara). In reality, the practice was working—it was bringing suppressed feelings to the surface where they could finally be processed and released. The resistance felt is often the resistance of the body and psyche to letting go of what it's been holding onto.

Loss of Control

In asana practice, we can see our progress. We deepen a fold, hold a wheel pose longer, or finally nail that arm balance. Pranayama offers no such visible markers. We're asked to surrender to the breath, to trust a process we can't fully control or measure.

This can feel deeply uncomfortable, especially for those of us conditioned to achieve and optimise. The mind resists what it cannot quantify. Paradoxically, pranayama's power lies in this very surrender—but getting there requires patience and self-compassion and perhaps a new perspective, as I discovered with a new teacher.

Discomfort With Stillness

Asana keeps us moving. Our minds stay engaged with alignment cues, transitions, and physical sensation. Pranayama, particularly practices like Nadi Shodhana or extended Ujjayi breathing, asks us to sit still and turn inward. For many, this stillness is uncomfortable. It creates space for thoughts, emotions, and sensations we might prefer to avoid.

Resistance to pranayama and also meditation is often resistance to what arises when we slow down.

Fear of the Unfamiliar

Pranayama techniques can feel strange and counterintuitive. Holding one nostril closed? Retaining the breath? Creating specific sounds? These practices fall outside our everyday experience. The unfamiliar naturally triggers caution—and sometimes resistance.

Additionally, pranayama requires precise instruction. A misunderstood cue or poorly guided practice can leave students feeling anxious or discouraged. This reinforces the resistance: "Pranayama doesn't work for me" or "It makes me feel worse."

Breath Awareness Brings Vulnerability

Our breathing patterns reveal our inner state. A shallow breath signals anxiety, we literally hold onto the breath in the chest, like our life depends on it. A held breath suggests control or suppression. When we practice pranayama, we become acutely aware of these patterns. This awareness can feel vulnerable, even exposing.

Some students resist pranayama because they're not ready to see—or feel—what their breath is telling them about their emotional and physical state.

Iyengar says in his book, Light on Pranayama:

"Inhalation is the intake of cosmic energy by the individual for his/her growth. It's the path of action." Many of us are afraid to take action and change because it takes us out of our comfort zone, which makes us feel vulnerable. He also says:

"Exhalation is the outflow of the individual energy to unite with cosmic energy. It quietens and silences the brain. It is the surrender of the sadhaka's (student) ego to and immersion in the (Highest) Self." Surrendering of the ego means to let go of what you "think" you are (the vasanas that created the samskara, which make up your personality traits)

Impatience With Subtle Practice

Yoga culture often emphasises the dramatic: the deepest backbend, the most challenging inversion, the sweatiest vinyasa flow. Pranayama is subtle. Its benefits unfold slowly. You won't feel "high" after one practice (though some advanced techniques do create profound states). This subtlety can feel underwhelming to practitioners seeking immediate, tangible results.

Resistance arises when we expect pranayama to deliver the same rush as a vigorous asana practice. If you practice Ujjayi breath while in your asana practice, you are also participating in pranayama, so give yourself credit for that, even if you don't sit for formal pranayama practice afterwards (which we really do suggest you try!)

Perfectionism and "Doing It Right"

Pranayama has specific ratios, counts, and techniques. This precision can trigger perfectionism. Students worry: Am I breathing correctly? Is my ratio right? Should I feel something by now? This mental effort contradicts pranayama's true purpose—to calm and integrate the mind.

Resistance often stems from the pressure we place on ourselves to "perform" the practice perfectly rather than simply practising it. The practice will bear fruit if you persist with it.

How to Move Through Resistance

• Start small. To begin with, Gregor Maehle suggests, do not worry about counting or ratios just focus on slow, steady, full yogic breathing. This should be interesting enough if you use a metronome set to 30BMP. You could work with this for weeks, months or years, gradually increasing the BMP by 2/3 counts. This will build confidence gradually.

• Practice with guidance. A skilled teacher can offer reassurance, proper alignment in your seated position, and modifications tailored to your nervous system & physical needs.

• Release expectations. Pranayama's benefits are cumulative and subtle. Let go of needing to "feel" something immediately.

• Honour your pace. If a practice feels uncomfortable, pause. Pranayama should never feel forced or frightening. Discomfort is information—listen to it.

• Understand the why. Learning the philosophy and science behind pranayama can transform resistance into curiosity. When you understand how breath regulates your nervous system, the practice becomes less mysterious and more empowering. We recommend the book/Audiobook "Breath: The New Science of a Lost art" by James Nestor, if you need more convincing of the incredible healing potential of the breath.

• Integrate breath awareness into daily life. Notice your breath during moments of stress, joy, or calm. Notice if you're breathing predominantly in your right or left nostril throughout the day. This informal practice builds familiarity and trust in your breath's wisdom. When you are breathing through the right nostril, it's a good time to perform academic activities. When you are breathing through the left nostrils, it's time for more nurturing and intuitive activities.

Resistance IS the Teacher

Ultimately, resistance in pranayama isn't a sign of failure—it's valuable feedback. It points to where we're holding tension, where we need gentleness, and where transformation is possible. The resistance itself is the practice.

As you deepen your pranayama journey, remember: the breath is always available, always patient, always inviting you home to yourself. Meeting that invitation—even when it feels uncomfortable—is where the real magic unfolds.