Breathing is an essential part of a yoga practice. Pranayama or yoga breathing is the method of controlling life force, or prana, through the regulation of breathing. In a yoga practice breath control is used for relaxation, concentration and meditation. It is important to master breathing as part of your yoga practice, as it is a fundamental part of life and yoga.
Inhalation
Inhalation is the first basic movement of pranayama. In yoga practice you inhale and exhale through your nose. The inhale should be smooth and controlled so that you can increase lung capacity and obtain adequate oxygen while relaxing the body. You want to breath deeply using your diaphragm so that you feel the abdomen expand as you inhale, not just your chest. Inhalation is also referred to as puraka; as you become more advanced this inhalation lengthens.
Breath Retention
Breath retention or antara kumbhaka is the next stage of pranayama. This stage focuses on controlling the air within the lungs upon completing an inhalation. As with the inhale, experienced yogis can hold their breath for a longer period of time and use their mind to fight the natural impulse to breathe immediately. However this is not recommended for beginners -- you may feel light-headed or dizzy. Instead focus on taking a complete inhalation and feeling your lungs filled with oxygen.
Exhalation
Exhalation, or recaka, should be the same length as your inhalation for a smooth, even breathing pattern. When you exhale you are expelling used air and waste from your body. It also helps heal and relax your body. As you exhale your diaphragm relaxes and your abdominals contract to force the air from your lungs. The movement should be smooth and even.
External Retention
External retention is known as bahya kumbhaka in yoga. It focuses on controlling the empty lungs upon exhalation. During exhalation you strive to empty as much as air as possible from your lungs and the external retention is then controlled and lengthened by experienced yogis. Practice this carefully and with guidance as it can leave you feeling light-headed.
Breathing Exercises
All four of these components of pranayama are put together in different breathing exercises in a yoga practice. Typical breathing exercises include abdominal breathing, ribcage breathing, complete breathing and nostril breathing. They use all four parts to focus on different parts of your body and produce different benefits within your body. All yoga breathing is aimed at cleansing and energizing your body while it balances your mind.
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