Proper Breathing in Yoga

Breathing plays an important role in yoga and physical practices. It gently and beneficially promotes vasodilation, normalizes blood circulation, improves the functioning of all organs, and of course, calms the nervous system. Breathing in yoga is also important when performing asanas, some of which need to be done while matching the proper breathing pace.

Thanks to breathing techniques, you can learn to control your own feelings and emotions, and learn to quickly and effectively get rid of anxiety and fear. In addition, pranayama breathing can even help work through various psychological issues.

Phases of Breathing Yoga

Breathing in yoga contains three main phases, or three types of breathing:

• lower breathing – at the level of the abdomen;
• middle breathing – at the level of the chest;
• upper breathing – at the level of the collarbones.

If you have recently started practicing yoga and have already mastered the correct technique for performing asanas, you can start learning breathing exercises. In this case, you should begin with lower breathing.

The peculiarity of this is that the chest should remain motionless – during inhalation and exhalation, the mind and movement should be concentrated on the abdominal muscles and diaphragm.

Once you have mastered the initial meditative asanas, you can proceed to more complex breathing sequences, which make up respiratory yoga.

When performing each pranayama exercise, you should monitor your pulse and determine whether there is any heaviness or headache.

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Benefits of Breathing Yoga

Breathing yoga provides many positive results, gently affecting the human body. Moreover, it enhances not only the body but also the spirit:

• increases lung volume and their ventilation capacity;
• normalizes the physical condition of the whole body in general and the respiratory system in particular;
• calms the nervous system;
• normalizes hormonal balance;
• generates life energy;
• works through emotions;
• brings a sense of calmness and confidence.

Safety Precautions for Practicing Breathing Yoga Independently

Breathing in yoga requires not only skills but also knowledge of safety techniques. If exercises are done uncontrollably and with excessive enthusiasm, it might cause harm to the body instead of benefiting it. It is important to note that breathing yoga should be practiced daily, but for beginners, a lighter schedule – every other day – can be established.

List of conditions where pranayama breathing is contraindicated: organic heart and vascular system diseases, blood disorders, high intracranial pressure, and recent major surgeries. It’s best to consult with your doctor to determine if breathing practices are suitable for you.

When learning the technique of proper breathing on your own, watch videos with detailed recommendations from experienced instructors.

You should breathe calmly, letting go of all anxious thoughts. Try to relax your body and mind and just breathe without tension. If unpleasant symptoms arise during asanas and breathing exercises – dizziness, nausea, yawning, or shortness of breath, switch from breathing yoga to meditative asanas (Shavasana).

Mistakes when performing exercises

The main mistake beginners make when learning breathing techniques is excessive air retention or prolonging the exhalation. This results in an undue increase in the depth of breathing, which may lead to a depletion of carbon dioxide in the blood and the appearance of adverse symptoms. If you feel short of breath, you can make the breathing phases shorter.

Practicing Breathing Yoga at Home

When is it best to practice breathing exercises? Since the exercises require a calm environment, it is better to choose the evening time – besides the practice itself, you can also replenish your energy and prepare for sleep.

The exercise area should be properly prepared: it should be a well-ventilated room with soft lighting. Ideally, carry out a wet cleaning to minimize airborne contaminants. Light some incense sticks, play calming meditative music, and begin your practice.