Yoga breathing -- or pranayama -- is an important part of your yoga practice. Pranayama is a combination of two Sanskrit words: "prana," which means "breath" or "life force," and "yama," which means "control." Ancient Indian yogis developed this science of breathing, along with the yoga postures called asanas, to achieve health of mind and body. The best way to learn pranayama breathing correctly is by taking a class from a qualified teacher.
Three Stages
Most of the time when you're breathing, it's an automatic process -- you're not paying much attention. But breathing can be conscious, too. Yoga breathing techniques require focused attention on three stages of your breath: inhalation, retention and exhalation. Inhalation brings in essential oxygen to your lungs. Retention is the pause between breaths, when the oxygen is exchanged for carbon dioxide. During exhalation, you breathe out the carbon dioxide.
Rhythmic Breathing
The Yoga for Beginners website recommends a simple rhythmic breathing technique to build a foundation for pranayama. This can be done by any healthy person on their own. Sit comfortably while keeping your back straight. Don't hold or force your breath. Breathe in a full breath on a count of 4. Pause for a count of 2. Breathe out on a count of 4. Pause for a count of 2 before taking another breath. Repeat 10 times.
Two Beginner Techniques
The ABC of Yoga website says two pranyama techniques are best for beginners to practice: kapalabhati and anuloma viloma. Kapalabhati is a breathing technique that cleans the body of carbon dioxide with forceful exhalations, using the diaphragm. Anuloma viloma is known as alternate nostril breathing. You inhale through the left nostril, using your right hand to keep your nostril closed, exhale through the right, then inhale through the right nostril, and exhale through the left.
Warnings
As with any new physical regimen, it's best to consult with your health care provider before starting a class on yoga breathing techniques. If you have high blood pressure or heart disease, you shouldn't hold your breath. Len Kravitz, Ph.D., and exercise physiology professor with the University of New Mexico, reports that although numerous studies have shown the benefits of pranayama breathing, fast-breathing techniques can lead to hyperventiliation, and some techniques may not be appropriate for people with asthma.
References
- Yoga for Beginners: Yoga Breathing Exercises for Energy and Tranquility
- Yoga for Beginners: Rhythmic Breathing Prolongs Life
- ABC of Yoga: Breathing Exercise (Pranayama): Kapalabhati (Cleaning Breath)
- ABC of Yoga: Breathing Exercise (Pranayama): Alternate Nostril (Anuloma Viloma)
- University of New Mexico: The Science of Breathing
