Breathing In Yoga
Breathing correctly is essential, and there is no denying that breathing is a core element of yoga practice. There are many benefits of yogic breathing; yogic breathing, or pranayama, is conscious and controlled breathing.
It is considered one of the eight limbs or philosophies of yoga. Those who practice yoga regularly believe that the breath contains the body’s life force, and one of the key benefits of breathing is that it can improve health and well-being.
What is Yogic Breathing?
Yogic breathing is an intentional, controlled way of breathing that is essential to yoga. With the benefits of yoga breathing, one can calm the fluctuations of the mind. This breathing aspect of yoga is well known as pranayama in Sanskrit. Many yoga practitioners use the breath to calm the mind.
Key Yoga Breathing Benefits
Let’s discuss some key yogic breathing benefits:
- Physical Health: People with chronic obstructive pulmonary disease showed improvements by practicing yoga breathing. Yoga breathing is also beneficial for those with asthma.
- Mental Health: Bhastrika Pranayama helped to reduce states of anxiety and negative affect. At the very same time, with this breathing, one showcased signs of changes to parts of the brain, which involved emotional processing, attention, and awareness.
- Improved Lung Capacity: Deep breathing strengthens respiratory muscles, improving oxygen intake and lung efficiency.
- Detoxification: Yoga breathing is also very helpful in detoxification. It helps to remove toxins and waste from the body through improved respiration!
- Enhanced Self-Awareness: Deep breathing creates a sense of mindfulness, bringing about a stronger connection with oneself.
- Spiritual Growth: Breathing in yoga balances the energy levels, helping in the awakening of higher consciousness
How to Practice the Full Yogic Breath
With yoga, we can practice full yogic breath correctly and effectively at the very same time! Three techniques come together to form a full yogic breath.
1. Abdominal Breath
Abdominal breathing, also well known as belly breathing or diaphragmatic breathing, can provide better exhalation. With better exhalation, one’s inhalation will also improve! This breathing focuses on health and the full use of the diaphragm.
How to practice abdominal breathing:
- Sit or lie down on a flat surface and relax your body. If there is any strain in your back, then keep your knees a little bent. This same exercise can be practiced in a standing position
- Then one should relax their shoulders, head, and neck by rolling them a couple of times
- Put one hand on the chest and the other on the belly.
- Take a breath through your nose, and fill up your lungs completely
- The diaphragm will then move down, expanding your abdomen and sides of the waist.
- Then exhale the air through your nose for a count of four or six. The hand that is resting on your belly will then come to the original position.
- Repeat these steps a couple of times
One should know that there’s no need to think too much about the diaphragm. It will happen naturally due to the breath reaching to the lower parts of the lungs.
2. Thoracic Breath
When one has established abdominal breathing practice, one can begin to work with thoracic breath, also called as chest breathing. This will help you notice the middle area of the lobes of the lungs. Through this breathing, one will allow greater movement in the ribs and minimize abdominal movement.
How to practice thoracic breathing
- If one faces any strain in your back, then keep your knees slightly bent
- After that relax your shoulders, head, and neck
- Put one hand on the chest and the other on your belly
- Take a long breath through your nose and fill up your lungs
- To exhale, first, relax the chest muscles
- Keep going with this for a few minutes.
If during the practice, you start to feel dizzy or anxious, then pause! Take a few easy breaths and then start when you are ready!
3. Clavicular Breath
This yogic breath helps to develop awareness about the upper portions of your lungs. One is suggested to learn abdominal breath and thoracic breath properly before practicing clavicular breath.
How to practice clavicular breathing:
- Make sure to lie down on a comfortable, flat surface.
- Then relax your shoulders, head, and neck gently
- Become aware of the breath
- Take a long, and easy breath through the nose, and fill up your lungs completely.
- The rib cage and chest should be expanded
- Feel the upper lungs expand
- This requires some effort, and one may not feel at ease in the beginning.
- To exhale, first release the breath from the collarbone, and then allow the ribcage to contract.
Yogic Breathing Techniques
In yoga, there are different breathing techniques for different purposes:
1. Three-Part Breath (Dirga Pranayama)
This kind of breathing uses the nose, chest, and belly to fully inhale and exhale.
To practice this breathing exercise:
- Sit on the floor or on a chair, with a tail spine.
- Take in a third of one’s full lung capacity deep into the diaphragm, expanding the belly.
- Then release the breath through the nose, emptying the chest, then ribcage, and then belly.
2. Alternate Nostril Breathing (Nadi Shodhana)
This type of breathing helps to relieve stress.
- Begin breathing in and out through the nose. Then curl the index and middle fingers of the right hand into the palm. Then place them gently on the bridge of the nose
- Then one can close the right nostril with the right thumb. Inhale through the left nostril
- After that, inhale through the right nostril
- Begin the sequence again.
3. Lion’s Breath (Simhasana)
- Kneel on the floor, and place both hands on the knees
- Inhale deeply through the nose, then release the breath through the mouth while sticking your tongue out.
- Then, focus on the space between the eyebrows.
- Repeat this at least two or three times!
4. Ocean breath (Ujjayi Breath)
Ujjayi breathing takes a lot of practice to master.
- Inhale deeply through the nose.
- Another way involves breathing out with the mouth open as if fogging up a mirror with the breath to clean it.
- The complete breath cycle becomes like the continuous flow of ocean wave sounds.
Who Should Avoid Yogic Breathing?
There are some situations in which one should avoid yogic breathing:
- If you are pregnant
- Are older in age
- Have health conditions, such as high blood pressure or glaucoma
- Have some injuries, such as to the lower back
Conclusion
Breathing in yoga is more than a mere act of inhaling and exhaling; it’s a profound practice that connects us to the rhythms of our bodies and the seasons. By integrating breath with yoga, you can transform your mood, enhance your energy levels, and deepen your connection between mind and body. As mentioned, there are many breathing techniques that one can practice.
One can take one of the comprehensive courses at Rishikul Yogshala Rishikesh to explore the life-changing power of breath. This is a leading yoga school that offers courses like 100 Hour Yoga Teacher Training in Rishikesh, 200 Hour Yoga TTC In Rishikesh, 300 Hour Yoga Teacher Training in Rishikesh, and 500 Hour Yoga Teacher Training in Rishikesh. These courses help one master the art of yoga!
Some Frequently Asked Questions About Yogic Breathing
1. What is yogic breathing, or pranayama?
Pranayama is the practice of controlling and regulating the breath through various techniques. This is an essential part of yoga as it aims to balance the body, mind, and energy!
2. Can pranayama help with stress and anxiety?
Yes! Pranayama activates the parasympathetic nervous system, which reduces stress, calms the mind, and also removes anxiety.
3. How long should I practice pranayama daily?
Beginners can with 5-10 minutes and gradually increase to 20-30 minutes per day as one’s comfort and stamina grow.
4. When is the best time to practice pranayama?
Ideally, one should practice early morning on an empty stomach, as the mind is calm. One can also practice in the evening, but avoiding it immediately after meals is best.
5. Can anyone practice pranayama?
Yes! Most people can practice pranayama, but beginners should start under the guidance of an expert teacher. One with certain conditions like pregnancy, high blood pressure, or respiratory issues may require modifications or avoidance of specific techniques!
6. Can pranayama be combined with meditation?
Yes! Pranayam is an excellent practice for meditation. It helps to calm the mind, making it much easier to enter a meditative state!
