Why Breathwork Matters
Breathing is a familiar place to begin paying attention. In yoga, it can give you something simple to notice as you settle into practice or move through a pose.
Yoga brings together movement, poses, relaxation, meditation, and breathing practices. Breath awareness is one part of that mix, and different people respond to it differently.
Understanding the Breath in Yoga
Yoga includes breathing practices called pranayama. In traditional yoga, these are associated with prana, or vital energy. Here, we approach them as opportunities to explore breathing and attention.
During yoga asana (yoga poses), noticing your breathing gives you something concrete to return to when your attention wanders. You might notice that you are holding your breath or using more effort than you intended, then pause or adjust.
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.
A simple practice can give you time to notice your breathing without trying to achieve a special state. You do not need to make the breath deeper or more elaborate to make the observation worthwhile.
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 full disclaimer for more information.
1.) Belly Breathing
Lie down in a comfortable position. Keep your knees bent, feet flat and hip-width apart to help relax the lower back.
• Place your hands over your belly close to your navel.
• If comfortable, breathe in through your nose and notice the gentle movement beneath your hands. Air enters the lungs; the movement you feel in the belly accompanies the breath. Do not force the belly outward or try to take a maximum breath.
• Let the breath leave without pushing or drawing the belly in forcefully. Notice how your hands move as you breathe normally.
Start with a few easy breaths. There is no need to reach a particular duration.
If the practice makes you uncomfortable, stop and return to ordinary breathing. Seek guidance before trying again, and consult a health care professional about concerning symptoms.
2.) 3-Part Breath
The yogic three-part breath uses the belly, ribs, and upper chest as areas of attention. These are places where you may feel movement, not separate compartments to fill with air. Treat this as a brief exploration rather than a breathing pattern you must maintain throughout the day.
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 by noticing a few ordinary breaths. Breathe through your nose if that is comfortable, without trying to force calm or take a deep breath.
• First, notice the movement around your belly as you breathe in and out. Let it happen without pushing.
• Next, include the movement around the sides of your ribs in your attention. You may notice a gentle expansion and return.
• Finally, notice any movement in the upper chest along with the belly and ribs. You do not need to lift the shoulders, fill to capacity, or control the breath in a rigid sequence.
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 the practice makes you uncomfortable, stop and return to ordinary breathing. Seek guidance before trying again, and consult a health care professional about concerning symptoms.
You may feel settled afterward, or you may simply have noticed something about your breathing. There is no required response, and not feeling relaxed does not mean you have done it wrong.
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 full disclaimer for more information
Leave a Reply