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What is Yoga breathing and why is it beneficial? The answers lie in the process of breathing itself. The breath carries oxygen and nutrients throughout the body, and removes impurities from our blood and organs for excretion as we exhale. Breathing problems and even stress can impede our ability to take in oxygen and to dispose of impurities, which in turn make it difficult for our bodies to heal themselves or to function optimally. Yoga breathing is made up of exercises that teach us to use our respiratory system more efficiently, increasing our intake of oxygen and disposing of toxins in our bodies more effectively.
There are numerous benefits to be had from practicing yoga breathing; also known as Pranayama. Pranayama translates as "life-breath-extension." The thought behind it is that by learning to extend and channel the breath, we are using the body's natural power to heal itself. The short term benefits of yoga breathing practice are relaxation, improved focus and detoxification of the body. The long term benefits can include such important goals as lowering blood pressure, improving sleep patterns, encouraging weight loss, improving metabolic rate as well as a host of others. By improving our way of breathing, we are combating all of the negative effects of stress and poor lifestyle choices we sometimes encounter in this hectic world.
As an experiment, let us see how stress affects breathing. As you are reading this, think about something stressful affecting you right now. Notice how your throat tightens and how your chest feels heavy. Your breathing may grow more shallow, moving less air in and out of the body as you breathe. Since your body relies on the breath to cleanse the blood and move oxygen around the body, the shallower the breath, the more restricted the oxygen flow in the body and the more toxins are allowed to build up. The body has to work harder, eventually causing problems such as fatigue and high blood pressure.
Now, how can we counteract the effects of stress on our breathing? Yoga breathing is usually performed sitting down, in a chair or on the floor, and can take anywhere from 5-20 minutes. Generally, the more advanced your level, the longer you might feel comfortable practicing. Make sure that you are sitting comfortably; Pranayama should feel relaxing, it shouldn't create more tension!
You should begin by learning to become aware of your breathing what is the natural rythym of your breathing? At first, do not try to change your breathing, just relax all your muscles and allow your mind to focus on your breath. Pay attention to it, and notice the lengths of your inhales and exhales. Is your exhale the same length as your inhale? Or is it different? Do you feel any tension or points in the breath where it seems to catch?
You should begin to have awareness of how the breath affects the body. Do your shoulders rise and tense up as you breathe in? Do you notice a release of tension as you exhale? What happens to the breath when you consciously relax tense muscles? You might notice that the breath has begun to deepen and become smoother.
At this point, your Pranayama practice will probably begin to guide you towards some control of your breath. You will want to find a breath that is probably a little longer than your normal breath, and even in the length of inhale and exhale. You can begin by counting as you breath, for instance, "Breathe in... two... three... four; Breathe out... two... three... four." Do not try to push yourself to lengthen the breath too much in your first sessions, your comfort comes first and you should stop at any time that you feel discomfort.
There are numerous advanced yoga breathing practices, all of which delve further into control of the breath, increasing the strength and intensity of the breath. Ocean breath, or Ujaya, is invigorating and improves energy levels. Kapal-Bhati, or quick breathing, is a detoxification practice which can help repiratory problems like athsma and allergies. Alternate nostril breathing (Nadhi Shodahana) is meant to equalize the two sides of the body, strengthening it overall. Resting Breath (Kevala Kumbhaka and Bahya Kumbhaka) increases oxygen flow and brings great relaxation, and Sitkari Pranayama or Hissing Breath is beneficial for the circulatory, endocrine and lymph systems. All advanced practices should be learned only once you are comfortable with basic yoga breathing, and can provide further health benefits.
How should yoga breath feel? Although the breath may be deeper than what you are used to, it should decrease tension in the muscles, never cause tension! You will want to find a smooth, even breath, that expands the ribs on the inhale and empties the lungs on the exhale. On your inhale, picture the breath circulating in your body, relaxing and detoxifying. On the exhale, imagine exhaling tension and toxins from the body. Focus on using the breath to improve your state of being, bringing healing and serenity with it.
In our busy modern lives, our breathing can be inhibited by everything from stress to pollution, bringing a host of health problems. But we can regain our feeling of well-being, by taking a few minutes to breathe deeply and calmly. Yoga breathing is a way to learn this health-improving practice, teaching us to carry this healthier breathing into our daily lives.
©2010 Guided Yoga LLC
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