You take about 23,000 breaths every day. How many of them do you consciously think about?
Take a moment right now to notice your breath.
Is it deep or shallow? Are you breathing into your chest, belly or back? Did you instinctively breathe deeper the moment you brought your attention to it?
That is a clear example of the power of breathwork. As we move through the routine of daily life, most of us breathe into the chest with short, shallow breaths. What we don’t realize is that breathing from our chest signals to our body that we’re stressed. By spending time focusing on deep, long, full breaths, we can activate our parasympathetic nervous system and oxygenate the body, contributing to a more relaxed, peaceful way of moving through the world.
What is pranayama?
In Sanskrit, pranayama is made up of “prana,” meaning life force, and “ayama,” meaning lengthen. Therefore, pranayama is not the practice of breath control, but the practice of controlling your prana, or life force, through the power of breath.
It is said that the most important part of your physical yoga practice is not the poses, but the breath. The way you breathe in yoga matters. Since your inhales and exhales happen naturally, you probably don’t spend much time thinking about your breath. But bringing attention to the way you breathe in yoga and in your life is one of the best things you can do for your mental, physical, and emotional wellbeing.
In yoga, breathwork - the practice of bringing attention to your breath - offers a chance to clear the mind, purify the body, and balance the flow of energy within. And the best part is: anyone can do it. All you need is time, intention, and guidance to feel the effects of this powerful practice on your life.
The Benefits of Yoga Breath Exercises
In yoga, it is thought that the mind, body, and breath are connected. Think about what happens to your body when you’re stressed or anxious: your heart beats faster, your blood pressure rises, and you’ll start to take fast, short breaths. Just as your state of mind can influence your breath, your breath can influence your state of mind. Taking time to focus on your breath can calm your nervous system, improve your digestion, and aleve suffering in a variety of ways.
Practicing breathwork has been scientifically proven to have an effect on the heart, brain, immune system, and digestive system.
Studies have shown that practicing yoga breath can:
Effectively treat depression, stress, anxiety, and PTSD
Improves mental focus and reduces brain fog
Help with emotional regulation
Lower cortisol levels in your body (your body’s main stress hormone)
Lower and stabilize blood pressure
Boost the immune system
Help you get a good night’s sleep
Increase oxygen levels in the body
Improve core strength
Manage poor digestion and improve symptoms of IBS
Does when I inhale and exhale really matter?
In short, yes.
Breathing changes the shape of your body. When you inhale, your diaphragm and pelvic floor descends to make space for the expansion of your lungs. At the same time, your ribs and sternum lift up and out to allow the belly to expand. When you exhale, your diaphragm and pelvic floor ascend to expel air while your chest and ribs move inward.
Your yoga instructors tell you when to inhale and exhale based on what best facilitates different types of poses in your body. Experienced yoga teachers will intelligently sequence yoga breath with movement so that you inhale during poses that open the frontline of the body, and exhale during poses that compress the frontline of the body.
Why do yoga instructors always remind the class to breathe?
While it can sound like a broken record, a yoga instructor who consistently brings attention to your breath understands the connection between asana (poses) and prana (breath).
We all have a tendency to hold our breath in difficult moments. During a challenging yoga practice, you may naturally hold your breath, which will make it difficult to hold poses. Deep, intentional yoga breathing has a calming effect on the body. Focusing on the quality of your breath while you practice will also improve your focus, mental clarity, and mind-body connection.
When to breathe in yoga:
As a student of yoga, it can be difficult to know when you should inhale and when you should exhale. If you find that you’re constantly on a different breathing rhythm than your instructor’s cues, it may help to understand what poses correlate with breathing in and out.
In general, you will inhale for:
Backbends and heart openers
Poses where you lift, like Mountain Pose and Crescent Lunge
Spine lengthening cues
Transitions where you re-engage, extend, and prepare
In general, you will exhale for:
Forward folds and surrender poses
Spinal twists, like Revolved Crescent Lunge
Side bends
Transitions where you release, surrender, and softening
What is the yoga breath called?
While there are a variety of yoga breath exercises practiced in yoga, the term “yoga breath” usually refers to ujjayi pranayama, also known as the victorious breath or ocean breath. This is the type of breathing you’ve probably encountered in vinyasa classes, where it’s used to bring power and focus into the body.
Ujjayi pranayama is practiced by inhaling and exhaling through your nose while slightly constricting the back of your throat to produce a gentle sound like an ocean wave. When you breathe through your nose, your perceived exertion during exercise is lessened, making your workout feel less difficult. But studies have also shown ujjayi pranayama can increase oxygen consumption in the body by as much as 50%.
Next, we’ll explore Ujjayi pranayama as well as other yoga breath exercises you can do to clear your mind, feel present, and deepen your yoga practice.
Ujjayi Pranayama - Victorious Breath in yoga
Sometimes called in yoga “ocean breath,” Ujjayi pranayama is a yoga breath exercise practiced throughout asana to bring power and focus into the body. Practice it by inhaling and exhaling through the nose while slightly contracting the back of your throat. The breath should sound like oceanic white noise.
Yogic Breathwork Contraindications
You should not practice breathwork on your own if you:
Are pregnant
Have a history of aneurysms
Have uncontrolled hypertension, epilepsy, or seizures
Have high blood pressure or cardiovascular problems
Have vision problems or a panic disorder
Take heavy medication
Recently underwent surgery
Are healing from a recent physical injury