When the Breath wanders, the mind is also unsteady. But when the Breath is calmed, the mind is still, and the yogi achieves a long life. Therefore, one should learn to control the Breath. ~Svatmarama, Hatha Yoga Pradipika

Smile, breathe, and go slowly. ~Thích Nhất Hạnh

Why Breathwork Matters

Many now regard yoga as one of the most potent disciplines supporting our health and well-being. Many of its techniques help release built-up physical and mental tension, as well as the accumulated effects of stress in our lives.

Yoga works uniquely with mind and body by integrating conscious (mindful) movement and formal poses called asana, relaxation techniques, meditation, and controlled, conscious breathing to help release physical tension and calm the mind. Of all these practices, the skillful use of breathwork is perhaps the most important catalyst for the transformative changes yoga and related self-care practices can bring to our lives.

Understanding the Breath in Yoga

From the beginning of practice, students learn controlled and conscious breathing techniques called Pranayama. Breathing is used to access and direct vital energy (prana), focus attention, and relax the body and mind.

As described in the opening quotation, yogic breathing teaches you to quiet the mind and guide the body. Breath becomes a fundamental mechanism to enhance presence, safety, and self-awareness in the discipline of yoga asana (yoga poses).

Yogis understand that breathing is essential to life and often reflects our state of mind and emotions. The challenge for busy, stressed people as they begin yoga and meditation practices is to sit still long enough to give themselves the time to truly relax.

Changing the breath through simple practices is an excellent starting point for getting the most from yoga, meditation, and other self-care practices. As yoga practice advances, the use of breath can be refined and deepened for even more significant effects and benefits in our lives and growth.

Two Foundational Breathing Practices

Early in Yoga, students are taught some variation of the practices described below to begin their journey. Remember, this information is for educational purposes only. Before starting these or other self-care practices, please consult your doctor, mental health provider, and a qualified teacher for enhanced safety and the best results. Read this disclaimer for more information.

1.) Belly Breathing

Lie down in a comfortable position. Keep your knees bent, feet flat, and l at hips width to help relax the lower back.

• Place your hands over your belly close to your navel.

• Inhale through your nostrils(if possible) into your belly. Feel the hand rise and fingers spread gently as the belly expands with the inhale. The diaphragm draws down into the belly to inflate the lungs, creating this effect.

• Breathe out slowly, with the belly falling inward towards the spine as the diaphragm releases upward into the chest to exhale the breath. And repeat

Continue for 2-4 minutes at first and build up your practice over time.

If you get tense or uncomfortable, slow the pace of the Breath or stop the practice for the time being and seek further guidance.

2.) 3-Part Breath

As you master abdominal breathing, you can explore the Yogic 3-part Breath. This technique creates a full Yogic breath used in asana (Yoga posture) practice and can ideally become a more habitual and expansive way to breathe in your life. The inhalation and exhalation become deeper and flow more easily over time.

Once more, lie down in a comfortable position. Keep your knees bent, feet flat, and hips wide to help keep the lower back relaxed. You can drape your hands over the belly to help you feel how the Breath and belly move.

Begin to relax by taking slow, deep breaths, calming your body and mind for a few seconds. Again, if possible, breathe through the nose.

• Now inhale slowly and feel the belly expand underneath your hands. Your belly is invited to rise gently. Exhale, drawing the belly easily inwards to release the inhale. This is the abdominal Breath described above

• In the second step, inhale deeply to expand the belly and continue to feel the rib cage begin to expand. As you exhale, feel the ribcage and the belly relax inward as the Breath moves out.

• In the third step, inhale and feel the belly rise, the ribs expand, and the upper chest and rib cage fill the Breath as a slow-motion wave. There can be a sense of the heart center (area around the heart)filling with Breath. As you exhale, exhale air from the upper chest, ribs and belly as though the wave of Breath is receding in the way it came in.

Beginning practitioners may find it challenging to feel and organize their breathing in this way. If these difficulties emerge, be patient and use less, not more, effort. This will often help the process along.

If you get tense or uncomfortable, slow the pace of the Breath or stop the practice for the time being and seek further help from a qualified teacher to achieve the best results.

For many, the benefits are quite immediate and apparent. A sense of calm, relaxation, and well-being after practicing is common. These can accrue over time as you continue. If they aren’t, don’t be discouraged. Settling down to try to calm your mind and relax your body can reveal the effects of stresses you have ignored. Change takes time so enjoy the journey.

Disclaimer:

Results may vary. This information is for educational purposes only. Please remember that when practicing yoga, movement, and/or meditation techniques, you accept responsibility for all you do. It is not a treatment or substitute for medical care. Consult your doctor or mental health professional and work in accordance with your medical needs and limitations. I encourage you to seek out instruction and guidance from a qualified teacher to answer any questions and ensure the most positive experience.. Please read our disclaimerfor more information