Focusing on the breath is a fundamental part of yoga. Controlling the breath, or practicing pranayama techniques, is considered instrumental in influencing the mind, body and spirit connection. According to yogic philosophy, the smoother and deeper the breath, the more sound and peaceful the mind will be. A primary goal at the end of a yoga class is for each student to feel content within. The breath is thus considered a tool to attain that peaceful feeling.
Start
The first step is to focus on the physical nature of the breath, according to "Yoga Journal." Observe how the breath naturally fills and empties the lungs without interruption. Notice the other physical sensations in the nostrils, chest and stomach area. Next, anchor all your attention on the breath so the mind can begin to clear and only focus on each inhale and exhale. This is no easy step and can take a lifetime to master. Observe all the mental activities of the mind and let each thought pass through you without attachment or identification.
Flow
"Yoga Journal" says the next step is to allow each breath to happen and flow naturally in the body. A free-flowing and seamless inhale and exhale can help the mind become still and peaceful. Also, notice the slight pause between the inhale and exhale. Do this for several minutes and then focus on each exhalation. Make sure you are not interfering with each exhalation, which is said to help warm up the body in yoga. Observe the nature of each inhalation, again making sure that you do not interfere with the natural flow process. Help Guide also suggests that each breathing technique should be done in a comfortable, seated position with the spine straight. Wearing loose-fitting clothes can also help the body feel more relaxed.
Technique
Now that you have become more familiar with the physical nature and natural flow of the breath, you can begin trying pranayama techniques. Samavritti, or equal-turning breath, is a foundational form of all yogic breathing exercises. It is done simply by allowing each inhale and exhale to be the same length in time. Each inhale should also inherently flow into each exhale so it feels seamless. Start off by counting to four seconds for the duration of each inhale and exhale, extending the time as you feel comfortable.
Advanced
More advanced pranayama techniques can be tried, such as ujjayi or victorious breath. Do this by tightening the upper throat so an ocean-like sound comes out with each inhale and exhale. This allows you to hear the nature of the breath and observe whether it is smooth or rough. Next, try the breath-of-fire technique. Do this by sitting up comfortably and focusing on each inhale expanding the abdomen region. "Yoga Journal" suggests forcing out each exhale by tightening the stomach and bringing it closer to the spine. Do this for several minutes with each exhale being forced out at a rapid pace.
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