Types of Breathing Exercises in Yoga

Breathing in Hatha Yoga

An integral part of Hatha Yoga is the breathing gymnastics – Pranayama, which translates to “control of prana” or “control of breath”. Breath control in yoga is achieved through special exercises that provide therapeutic effects and improve well-being.

It is recommended to practice breathing exercises outdoors or in a well-ventilated room. The foundation of Pranayama is concentrating on breathing. Any arising dizziness is a sign to stop the exercises, lie down, and relax.

Benefits of breathing exercises in yoga

People with a sedentary lifestyle experience a shortage of carbon dioxide, which weakens the blood vessels and leads to diseases of the internal organs. Often, in the early stages of pregnancy, excess weight is gained, provoking hypodynamia. The technique of proper breathing replenishes the carbon dioxide deficit, relaxes the blood vessels, normalizes the blood supply to the heart, liver, and kidneys, and increases the body’s tone.

The effectiveness of pranayama for maintaining slimness lies in the brief oxygen deprivation that the body experiences during exercises. This does not affect well-being or the function of organs, but the synthesis of enzymes responsible for metabolism is significantly accelerated.

Complete yogic breathing through the nose protects against colds, supplies the body with oxygen, and cleanses the lungs of stagnant air. Breathing exercises help calm down, control emotions, and cope with hypertension, which often occurs in pregnant women, bringing a sense of peace.

Types of Breathing Exercises in Yoga

Pranayama focuses on mastering breathing, leading to full saturation of the lungs with oxygen and improving health. In Hatha yoga practice, four types of breathing exercises are distinguished:

Upper breathing. It involves the neck muscles, with the ribs, collarbones, and shoulders rising, allowing air to reach the top of the lungs. Alveolar oxygen saturation and proper gas exchange do not occur, expending a lot of energy on breathing. Upper breathing in yoga is considered the least effective.

Middle breathing. The inhaled air fills the middle part of the lungs, causing them to expand sideways. As a result, the chest expands, the ribs lift, and there are vertical movements of the diaphragm. The abdomen inflates and deflates during inhalation and exhalation. Middle breathing requires less effort but provides little benefit.

Lower breathing. It occurs due to the movement of the abdomen, accompanied by the upward and downward movement of the diaphragm, engaging the lower part of the lungs with minimal breathing effort. This gently massages the internal organs, except for the heart. Lower breathing promotes the normalization of the digestive and excretory systems, improves metabolism and the tone of the abdominal muscles, and helps relieve mental tension.

Full breath. Performed with smooth, wave-like movements of the front surface of the body in strict sequence: the abdomen moves forward, air enters the lower lobes of the lungs, the chest expands to the sides allowing air into the middle section, and the clavicles lift, allowing the upper part of the lungs to fill. Exhalation occurs in the same order: drawing in the abdomen releases air from the lower part of the lungs, the chest returns to its original position, and the clavicles lower, freeing the lungs of air. This type of breathing fully saturates the body with oxygen and prana – “life force,” promotes the removal of toxins, and strengthens the immune system.

Nuances of Proper Breathing

Mastering breathing exercises should not be accompanied by the following mistakes:

• Inhales and exhales are of equal duration. Aim for the exhale to take twice as long as the inhale, but during pregnancy, it’s better not to hold your breath or over-exhale. Breathing should be natural and relaxed.

• A posture that hinders the correct execution of exercises. Focus on your breathing, relax your shoulders and make sure they remain still as you inhale. Beginners can keep their back straight and avoid constricting the chest by leaning against a wall for support.

• The breathing process happens only through the abdominal muscles, becoming unnatural. Beginners mastering pranayama tend to excessively control inhales and exhales; gradually, you’ll be able to relax without losing the correct body position.

• Distraction. Attention should be focused on the passage of air through the body. If you start thinking about other things, switch back to focusing on your breathing.

Learning the proper breathing will be aided by preliminary preparation, which involves setting a mental attitude and detailed studying of exercise techniques with the help of video lessons on the website.