Ever heard that deep breathing may be more beneficial than holding that crow pose in yoga? Well, we’re here to explain it all.
Breath is an essential aspect of yoga practice, it acts like a bridge between the physical and mental aspects of the discipline. There are different ways to improve the breathing techniques recommended in yoga and enjoy all of its wonderful benefits.
In this blog post, we will learn about all-things breathing in a yoga class. These methods can help you focus on the present moment, have less emotional stress, and become a better yogui-you. From lowering stress to reducing blood pressure – we’ve got you.
Breathing may often be overlooked in yoga – trust me, after reading this, it will be one of the most fundamental things in your practice.
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Benefits of breathing exercises in yoga
Many yoga teachers, including myself, teach students how to develop a proper breathing technique at the beginning of practice. It’s essential to understand how the body works, specifically our breath. Learning how to breathe correctly during a yoga class has plenty of benefits.
Let’s explore further on the benefits of breath in yoga:
1. Improves Lung Capacity
Improving your lung capacity is as simple as paying attention to your breath. When you breathe in and out properly, your lungs get stronger. This makes it easier for you to take deep and full breaths, giving your body more oxygen and boosting your energy levels.
Chronic Obstructive Pulmonary Disease:
Pranayama exercises, including diaphragmatic breathing, are crucial in respiratory rehabilitation for all yogui practitioners with Chronic Obstructive Pulmonary Disease (COPD). The diaphragm is a primary respiratory muscle, and when it weakens, it can interrupt the respiratory system and any breathing patterns.
However, people with COPD must notify healthcare professionals and experienced yoga instructors familiar with respiratory conditions. Not all yoga practices may be suitable, and changes may be necessary based on specific health conditions and limitations.
3. Balances Nervous System
Certain breathing exercises can balance your autonomic nervous system. This system looks after things your body does automatically, like heart rate and digestion. Balancing it brings harmony to your body, supporting both physical and mental well-being.
A small study found that deep breathing in yoga can indirectly help the part of the brain called the medulla oblongata, which controls important functions like breathing. While yoga can’t directly change the medulla oblongata, it helps create a healthier and more balanced environment in our body.
4. Stimulation of the Vagus Nerve
Aside from balancing the nervous system, deep breathing in yoga specifically stimulates the vagus nerve, a key nerve of the parasympathetic nervous system. Activation of the vagus nerve is associated with many health benefits, including improved digestion, reduced inflammation, and a general sense of well-being.
P.S. This intentional breath control also activates the parasympathetic nervous system, often called the “rest and digest” response, which reduces the “fight or flight” mode triggered by stress.
4. Reduces Stress
Mindful breathing in yoga helps decrease the production of stress hormones like cortisol. Lowering these hormones helps you connect to a more relaxed state and positively impacts blood pressure in your body.
Also, deep breathing releases endorphins, the body’s natural feel-good chemicals. These neurotransmitters are like natural painkillers and mood elevators, they have a positive emotional state and can reduce high stress and anxiety levels.
5. Makes You Happier
Regular practice of mindful breathing can contribute to better emotional regulation and mental health. By practicing a conscious connection between the breath and emotions, you may begin to develop the ability to respond to stressors more calmly and with greater resilience. Plus, it helps you maintain mental clarity and improve your quality of life.
If I had to limit my advice on healthier living to just one tip, it would be to simply learn how to breathe correctly.
~Dr. Andrew Weil
3 Ways to Breathe in Yoga
Now that you’ve read the amazing benefits, I’m sure you’re wondering how to practice deep breathing techniques properly for your next yoga class.
1. Diaphragmatic Breathing
In the hustle of daily life, it’s easy to fall into poor breathing patterns. Diaphragmatic breathing, or deep belly breathing, is a great way to improve this.
How to:
Find a comfortable seated position or lay down, placing one hand on your chest and the other on your lower belly. Inhale deeply through your nose, allowing your lower belly to expand. Feel your diaphragm move downward, and as you exhale through your mouth, let the air release naturally. Practicing diaphragmatic breathing in your daily routine helps bring a sense of calm to your whole system.
2. Victorious Breath (Ujjayi Pranayama)
Victorious breath, or Ujjayi Pranayama, is a specific breathing technique commonly used during physical yoga practice.
How to:
Begin in your yoga mat, and bring awareness to your breath. Inhale deeply through your nose, filling your lungs, and exhale through your nose while slightly focusing on the back of your throat. This should result in a sound-like noise of the ocean waves. The sound you make while breathing this way helps you avoid squeezing your joints and ensures that your body moves smoothly and in a controlled manner.
3. Alternate Nostril Breathing (Nadi Shodhana)
Nadi Shodhana, or alternate nostril breathing, is a simple yet powerful yoga breathing technique that harmonizes the left and right parts of the brain.
How to:
Sit in a comfortable position, and close off your right nostril with your right thumb. Inhale deeply through your left nostril, then close it with your right ring finger as you release the right nostril. Exhale through the right nostril. Inhale through the right nostril, close it and exhale through the left. This completes one round. This breathing improves your mind-body connection by focusing directly on your breath and sensations.
Phew! After all of this extra-important information, you’re now ready to head to your next yoga class like a breath pro! Keep in mind all of its amazing benefits and try out different breathing techniques in your classes. You’ve got this.
