Breathing the Yoga way

Introduction to breathing from Five Keys to Well-being

Through the nostrils

Most yoga breathing is done through the nostrils, both the in- and exhalation. Upon the inhalation the air enters through the nostrils and travels up along the nasal passages into the head before passing into the windpipe, flowing into the vacuum created by the opening chest. The reason for breathing through the nose is twofold, first there is the mechanical reason of purifying and warming the air through the nasal passages, and secondly consciousness aspect of both the mind and body/breath unit. Inhaling through the nose means that the air has to travel a longer path, helping the body to foster deeper and slower breathing patterns. This slower breath leads to more awareness of the process. Nasal breathing facilitates a finer awareness of different states of consciousness as the nasal passage along which the breath is travelling is closely connected to the sinus cavity linked to the third eye chakra situated at the brow.

Using the whole trunk and the sound of the breath

(diagram below and above)
This is achieved by using the whole trunk for deep, relaxing and rejuvenating breath. The inhalation is in effect the more passive part of the process, the chest is opened by expanding the ribcage and lifting of the abdominal muscle. The air will flow into the lungs. The diaphragm is then used to actively expel the air out of the lungs – this strong muscle is pulled back towards the spine and chest, squeezing the lower parts of the trunk to force out the air in the lungs. The following empty lung is then opened again to create a vacuum for the air to flow into the lungs at the next inhalation. (See diagram). A deep breath has a distinct sonic quality, a smooth and ‘chesty’ sound as opposed to the sniff of a quick and shallow breath or harsh gasp of the open mouth breath. Work at dropping the chin slightly in order to close the windpipe to restrain the flow of air just enough to produce a sonorous and gentle sound.

How to breathe during asana practice

(see diagram above)
The inhalation opens the body, the exhalation closes the space occupied by both the body in the posture and the chest/trunk aspect of the breath. When the arms are lifted up the chest opens up and the breath is deeper, when the arms are brought back to the sides the motion helps to propel the used air out of the lungs. (See diagram) This can be experienced in both standing and lying on the back positions. The same opening up of the chest is used to the advantage of the posture practiced, an inhalation floats the body, lengthens the spine during the forward bend (see diagram) and the pulling back of the abdomen on the exhalation helps the body to get into the forward bend. The quality of the breath determines the quality of the posture, and ultimately controls the quality of the yoga practice in terms of mental aspects, energy generated, stored and distributed. The breath in is used to focus the mind on the body, to expand (a larger, taller object bends easier than a short, squat object) and the yogi then leans into the posture on the breath out, using its relaxing properties to gently ‘melt’ into the posture.

How to breathe during relaxation and meditation

The inhalation is always light and buoyant, the exhalation heavier and more relaxing at the end of the breath. Watching the breath is an important part of the discipline involved in both relaxation and meditation. It will sharpen and focus the mind during both, as well as leading the way during relaxation.

Incorrect breathing styles

All the incorrect styles cause unsatisfactorily and ineffective, shallow breathing.
Breathing through the mouth or 'sniffing' at the air through the nose are a chief reasons for:
Shoulders lifting – top of the lungs only
Stomach only – bad expulsion
These incorrect ways of breathing results in shortened and unwholesome breathing patterns, and depletes the body of energy and vigour, ultimately robbing the health of the individual.

Pranayama - the breath, mind and health

Pranayama is often confused with normal breathing exercises, and while all proper breathing does constitute pranayama, this specialised and advanced branch of yoga is a way of learning to increase use of the energy, or chi, or prana in the atmosphere. This energy is assimilated into the body during the breathing process, and this fuel is then controlled by the mind to improve all functions of the organism.