You may have heard that breathing is one of the pillars of yoga practice, but you might have questions about how to breathe in practice postures or during meditation. Today at Sincronia Yoga, we'll show you four types of breathing in yoga that will transform your practice: a simple guide to get started.
The importance of breathing in yoga
Breathing is the foundation of yoga practice, through it We change our mental state from one of agitation and alertness to one of calm and contemplation.. If yoga is the surrender of the fluctuations of the mind, then breathing is the gateway or path to that mind.
This doesn't require advanced technique or complex breathing and breath-holding, just being a little more aware of how we breathe.
Furthermore, breathing is also a physical support in your practice; you can use it to improve your balance, have more strength in intense postures, or focus your attention in more relaxed postures. It is one of the main bhavanas either service points where to focus your practice.
Below are the points to keep in mind regarding breathing in your yoga practice. You'll find that with consistency and by observing your breath, you'll transform your practice from a mechanical exercise into something more subtle.
A simple guide to start transforming your breathwork practice
When we talk about breathing within the practice of yoga, we refer to two main areas: observing and guiding the breath during asana practice, in moving and/or static postures; and observing the breath in the practice of pranayama or meditation.
Breathe through your nose
Let's start with the basics. The first point to address when discussing breathing in yoga is that it's always through the nose, both when inhaling and exhaling, whether we're in a relaxed, still posture or flowing through a demanding vinyasa. This reminder is especially important for those new to yoga who are used to sports where they exhale through the mouth. Natural breathing is through the nose..
Only at certain times or specific moments pranayama The teacher will give us the instruction to exhale or inhale through the mouth, but this is the exception.
The 4 phases of breathing
There are four phases in breathing, which are equally important and whose observation will help us understand all the internal processes of the physical, emotional, and mental body. The phases are: inhalation (puraka), retention with full lungs (antara kumbhaka), exhalation (rechaka) and retention on empty lungs (bay kumbhaka).
During asana practice, it is common to emphasize only the inhalation and exhalation phases with brief reminders of breath retention. In the practice of pranayama The four phases have equal weight and will set the rhythm and pattern of breathing.
You may be familiar with the 4-7-8 breathing technique, popularized as a way to calm anxiety and fall asleep. The numbers indicate the number of counts for each phase, which in this case corresponds to the number of seconds: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
Other very common rhythms are square breathing: 1-1-1-1 where each phase lasts the same as the next, or long breathing 1-0-2-0 where there are no holds and the exhalation lasts twice as long as the inhalation.
Dirgha-sukshma
Here we arrive at the most important point, which answers the question: what is breathing like in yoga? Breathing, in all its phases and at all times, should be long and regular, soft and subtle.
Literally the concept dirgha-sukshma It refers to: uniformity or firmness (dirgha), and the softness and subtlety (sukshmaThis way we don't force ourselves to go further in the retentions if that leaves us without the breath for a slow and calm inhalation.
Movement follows breathing
It is the breathing that dictates the movement And not the other way around. We don't move and expect our breathing to follow us; rather, our breathing initiates and terminates the movement, the pauses, and the changes. Let's look at an example.
When we link two or more positions, vinyasa, We do this through breathing. We begin with the first posture, usually a posture of presence, observation, and mindful rest, such as samasthiti, The firm foot position. We exhale in this position, before beginning the vinyasa. The movement begins with inhalation to reach the next posture when the lungs are full, holding the posture in that brief moment of silence in retention and when we begin the exhalation we also begin the movement that will take us to the next posture and we will reach it at the moment of finishing the exhalation.
To once again enjoy the brief silence of holding your breath with empty lungs and then move on to the next movement and inhalation.
The mind follows the breath
Just as the body and movement are guided by the breath, so too will the mind. Through conscious observation of our breathing The mind focuses on the present moment and it has a foothold to return to time and time again.
There are pranayama Or highly complex breathing techniques, where rhythms, phases, and timing are changed with each breath, the purpose of which is to "keep the curious mind on a short leash" so it doesn't get carried away. As we gain experience in the practice of yoga, we will no longer need such complexity and will be able to be present and centered in the most elevated moments, in the silences and pauses, where there is nothing to do, nothing to think, only to be present.
The sound of breathing
During asana practice, an aid to help with breathing is durgha-sukshma is to apply ujjayi, The breath of the warrior or the victor. It is the basic breathing technique upon which most other techniques are based. pranayamas.
A slight closure of the glottis occurs both during inhalation and exhalation, as if trying to fog a window with air. This produces a muffled sound due to air friction. This sound is surprisingly quiet, as only the practitioner can hear it, but it serves as a guide, companion, and anchor to the practice and the present moment.
Breathing is a source of prana
According to yoga, through breathing we not only fill ourselves with air but it is one of the sources of obtaining, renewing and mobilizing vital energy or prana. Hence its practical importance.
Breathing can be directed and guided so that the prana run through our entire being. First perhaps just by imagining the circuit of prana exploring the physical body. Then visualizing it and sooner or later feeling its inner movement inside and outside the body.
4 types of breathing in yoga that transform your practice
Let's look at the 4 types of breathing which you should know in order to gradually recognize and improve your practice. It is about low diaphragmatic or abdominal breathing (adhama or low), high or chest diaphragmatic breathing (madhyama or middle), clavicular breathing (uttama or higher) and the yogi's breath or complete breathing.
Each posture, or asana, encourages a particular type of breathing, or combinations thereof. Full breathing will emerge naturally, but we will experience variations where, in some postures, the breath is directed to the back, the right side of the body, the left, and so on.
Abdominal or diaphragmatic breathing
Abdominal breathing, also known as navel breathing, focuses attention and movement on the abdomen or lower abdominal area. This breathing technique occurs when the central part of the diaphragm is free while the part that touches the ribs remains fixed.
High costal or diaphragmatic breathing
Costal or thoracic breathing. The central part of the diaphragm remains fixed, while the part that touches the ribs relaxes. This produces a movement in the ribs that causes the lungs to inflate and the chest to rise and expand to the sides and back when inhaling. When exhaling, the ribs come together and the chest falls.
Clavicular breathing
Clavicular breathing is performed by filling the upper part of the lungs. It is done by raising the collarbones and the upper part of the sternum when inhaling. It is a survival breathing technique or a complement to other breathing methods.
Full breathing
Finally, the quintessential breathing technique in yoga is complete or yogic breathing, which occurs when the following elements unite: adhama (lower), madhyama (media) and uttara (upper) integrating the three into a single breath.
As you've seen, breathing in yoga isn't just a method or a single exercise, but rather a path of deepening your practice. It's about moving beyond simply doing yoga or practicing yoga, and about living and being yoga.
All that remains is for me to invite you to discover how you can transform your practice with breathing in Sincronia Yoga classes, accompanied at all times by great professionals who will help you along your path in yoga.
Article written by Sílvia Gallego
Yoga teacher and writer
