Yogic Breathing 101
Yoga Breathing: Simple Practices and Tips
Do you know that the way you breathe on a daily basis may be causing you unnecessary stress?
Let me explain.
As we move through our busy lives, most of us pay no attention to the automated process of breathing (unless we’re unexpectedly forced to take the stairs 😏). Without awareness of our breath, we blaze through the day breathing short, shallow breaths, because doing anything more takes conscious effort.
What many people don’t realize is that shallow chest breathing signals to our bodies that we are stressed, which in turn triggers a stress response. According to John Luckovich, an apprentice Integrative Breathwork facilitator in Brooklyn, New York, “Shallow breathing doesn't just make stress a response, it makes stress a habit our bodies, and therefore, our minds, are locked into”. (Yikes! 😬)
The way you breathe really does matter.
It should be no surprise that a breathing technique related to yoga, is packed with bodily benefits, including stress reduction. Yogic breathing techniques can be practiced on and off the yoga mat, and are open to everyone.
In this blog, we’ll cover:
What yogic breathing means
The benefits of yoga breath practices
Three different types of yogic breathing
…and how to get started!
WHAT IS YOGIC BREATHING?
Often referred to as pranayama, yogic breathing is intentional, controlled, and typically matches the rhythm of the yoga postures, though it can also be practiced independently. The Sanskrit breakdown of pranayama is vital life force (prana), and control (yama). In yoga, it is a core element (one of the eight limbs of yoga) that helps calm the mind from racing and competing thoughts.
Within yogic breathing, there are multiple techniques and exercises that can be practiced. We’ll break down a few of our favorites below. But first, let’s talk about why pranayama is so important.
BENEFITS OF YOGA BREATH PRACTICES
You might be surprised at just how powerful and impactful the simple act of controlled breathing is. And while the benefits of yogic breathing techniques are intensified when paired with the practice of yoga, you can actually apply pranayama anytime and anywhere.
Stressful work environment? Take 2 minutes at your desk (or even in the bathroom) to implement yogic breathing, and you’ll immediately feel a difference in your mind and physical body.
This is because pranayama triggers your body’s relaxation response, which sends a message from your brain to the rest of your body that all is well. In turn, your body relaxes, reducing stress, anxiety, and symptoms of depression.
The onset of this calmness reduces fast breathing, decreases heart rate, and can even lower and stabilize blood pressure (pretty fantastic, right?). But the benefits of yogic breathing don’t end there.
A few other bonuses of practicing breathwork include:
Reducing cortisol (the “stress” hormone) in the body
Helping with insomnia and sleeplessness (finally, sweet dreams 😴)
Improving core strength
Expelling carbon dioxide and increasing oxygen
Improving digestion issues
Regulating emotions
Reducing brain fog by improving mental focus
Increasing oxygen levels throughout the body
Boosting the immune system
Pretty significant perks for deep breathing, right? 😌
TYPES OF BREATH IN YOGA PRACTICE
Before we jump into types of breathwork and how to practice them, it’s important to understand that pranayama is developed over time, little by little. If it seems overwhelming at first, be patient–it’s totally normal. And if this isn’t your first tussle with breathwork (and you’re still struggling), keep practicing and always give yourself grace.(You can also swing by MSYC to practice in a guided environment). You truly only fail at something when you stop trying.
UJJAYI PRANAYAMA (VICTORIOUS BREATH)
This is a fundamental breath exercise used in yoga that is sometimes comically referred to as Darth Vader breathing, due to the associated sound. Other names for Ujjayi Pranayama include Victorious Breath, Ocean Breath, and Conqueror's Breath. The uplifting of the chest during Ujjayi is thought to resemble that of a victorious conqueror, while the wave-like sound made when breathing, mimics the ocean.
To begin, sit comfortably in a stable position. The sound of your breath in Ujjayi is a helpful and determining element, so we’ll start there (remember ocean waves 🌊).
To help you understand and achieve the ocean sound, hold your hand up in front of your mouth. Pretend it is a mirror, relax your jaw, and exhale out of your mouth to intentionally fog the mirror. Take notice of the ‘haaaaaaaaaa’ sound that produces warm air.
Now try to imitate the same fogging action, but upon inhaling. This step won’t come as easily; be patient with yourself.
Once you are able to successfully fog the pretend mirror with your mouth open, transition to closing your lips, inhaling and exhaling through your nose, and keeping your jaw relaxed.
Focus on the internal audible sound of “Luuuke, I am your father”. Just kidding 🙂. The sound is almost like a swirly hiss in the back of your throat, but closer to an ocean sound.
Keep your breathing equally balanced and the sound even. You will fill a slight constriction in your throat with this type of breathwork; the sensation/constriction in your throat is similar to when you are whispering to someone.
Tip: Place your hands over your ears to really hear your breathing–this can be super helpful until you get the hang of it.
Once you have the sound portion down of Ujayii Pranayama, it’s time to develop the feeling.
Upon exhaling, take notice of your abdomen, and gently pull it inward towards your spine.
Now inhale by releasing your abdomen, which will automatically invite air into your lungs. Imagine filling your torso and chest with air, envisioning that your ribs are expanding to make room for your lungs.
Your chest and abdomen will move freely throughout Ujayii. Your abdomen will gently move inward and outward, and your chest will lift up and down.
After you’ve independently practiced the sound and feeling aspects, combine them for a full session of Ujayii Pranayama.
DEEP BELLY BREATHING (DIAPHRAGMATIC BREATHING)
This breathing technique is the foundation of most, if not all, pranayama exercises. With Deep Belly Breathing, you are utilizing your diaphragm and not your chest. This pranayama takes less energy and effort but also requires conscious practice before it becomes habitual and automatic.
To begin, situate yourself in a comfortable and stable position. Diaphragmatic Breathing can be practiced in a steady standing position, sitting, or even lying in Corpse Pose. (If sitting in a chair, keep both feet flat on the ground).
Relax your body and bring awareness to your breath. Take a few deep breaths through your nose.
Place a hand on your stomach and begin to inhale slowly through your nose. Once you feel your stomach expand slightly to meet your hand, go ahead and exhale. As you exhale take notice that your stomach is gently pulled in toward your spine and away from your hand.
Repeat this process and continue breathing slowly and deeply for several minutes. Your chest should not be moving; to help, place your other hand on your chest to minimize movement and bring awareness to your upper body.
When you are ready and feel comfortable practicing Deep Belly Breathing techniques, try applying them to your regular yoga practice.
NADI SHODHANA PRANAYAMA (ALTERNATE NOSTRIL BREATH)
To keep your energy passages (also known as, Nadis) clear and unblocked so that prana (life force) can flow, yoga practitioners rely on Nadi Shodhana Pranayama, aka Alternate Nostril Breathing. If you are congested or sick, it’s best to not practice this pranayama until you’re feeling well again (clear those boogies first 😉).
To begin, situate yourself in a comfortable seated position.
With your right hand, fold your index and middle fingers down, leaving your thumb, ring finger, and pinky finger extended.
Seal your right nostril with your extended thumb, and inhale through your left nostril.
Now switch fingers and seal your left nostril with your ring finger and exhale through your right nostril.
From here, you’ll keep your left nostril sealed and inhale through the open, right nostril.
Repeat by sealing your right nostril, this time exhaling through your left side.
Continue alternating for a few rounds, you’ll feel an energized calm come over you.
Tip: If folding your index and middle fingers down is uncomfortable for you, try folding all three inner fingers down, leaving just your thumb and pinky extended, (🤙cowabunga). You would then use your thumb and pinky finger instead of your ring finger to alternate sealing the nostrils.
ESTABLISHING A STEADY FLOW OF BREATH
At the end of the day, you’re already going to be breathing (over 20,000 times!), so why not breathe better?
Whether you work to consciously improve your breathwork during yoga class, or you utilize short sessions throughout your work day (just to keep your sanity 😉), yogic breathing is an incredibly powerful tool (just like yoga) and is available to everyone.
As you embrace the journey of yogic breathing, keep these tips in mind:
Start slow and maintain patience and grace.
The practice of yogic breathing is developed incrementally. Don’t expect to master it in one sitting.
As with most things, the more you consistently practice, the easier it will get.
Yogic breathing should always be comfortable, nurturing, and calming. It should never create strained or tense breathing. Make sure to listen to your body and let your breath guide you.
Interested in more yogic breathing guidance? Join us at MSYC in Palmer for one of our upcoming weekly yoga classes. We are an all-embracing community dedicated to helping you develop your higher self through yoga. All are welcome.