If you attend any of our yoga classes, you will know that breathing practices are a key component of the practice of yoga. You may also have heard the Sanskrit word “pranayama” being used. Pranayama specifically refers to the practice of controlling and regulating the breath, with “prana” meaning both “breath” and “life-force energy” and “ayama” meaning the act of expanding and extending that energy through breath. Such a definition emphasises the central importance of breathing to practitioners of yoga from the ancient world to modern times; there is an inextricable link between breathing and the energy that provides life to the wonders of the universe and all beings. Many yogis believe that harnessing the power of pranayama is a gateway to altered states of consciousness and mystical experiences. During our more scientific age, much research has been done into the effects of breathing practices on physical and mental health, with possible benefits ranging from reduced stress and improved sleep to reduced blood pressure and improved lung function.
If you want to reap the benefits of pranayama and cultivate a practice for yourself, a good starting point is simply to observe the way you are breathing in this moment. Is it deep, shallow, slow, fast, steady or unsteady? Where do you mostly notice the movement of your breath? Is it from your chest, or from your stomach? Do you notice any tightness or restrictions? What muscles can you observe working as you breathe? There are no right or wrong answers; the objective here is simply to observe your breath and develop a conscious awareness of your body breathing. The simple act of noticing your breath and taking some conscious slow breaths in and out can help to bring you into the present moment and out of your busy mind. Think about how you would describe your mood and what activities you have been doing. There will probably be a link between this and your quality of breath. Many of us develop subconscious breathing patterns that do not maximise our full lung capacity. You can cultivate a deeper quality of breath by practising diaphragmatic breathing (breathing that allows for proper contraction and expansion of the diaphragm), also known as a Full Yogic Breath or Dirgha Svasam Pranayama.
How to practise diaphragmatic breathing or Dirgha Svasam Pranayama:
1. Lie down in a comfortable position.
2. Place your hands on your lower ribs and notice how the inhalation expands the ribs outwards and the exhalation draws the rib cage back together. You may also notice the rise and fall of your belly here.
3. Place your hands at your heart centre and feel the breath in this area of your body. Notice how the chest is being moved by the breath.
4. Place your fingertips on your collarbones and observe the breath moving this area of your body. Maybe you have a sense of your collarbones broadening with each inhale and softening with each exhale.
5. As you breathe in imagine the breath flowing into your body from the bottom to the top of your lungs. Inhaling in three parts, feel your rib cage expand 360 degrees, then the rise of your chest and finally the broadening of your collarbones.
6. As you breathe out imagine the breath flowing out of your body from the top to the bottom of your lungs. Exhaling in three parts, your collar bones soften, then your chest releases and finally your ribs draw back together.
You don’t just have to lie on your back to practise diaphragmatic breathing–you can be sitting or standing, which means it is a helpful technique to “check in” with yourself and take a few moments out throughout the day to re-ground yourself and calm a busy mind.
Did you know that pranayama can also help you cool off during the summer months? Try sitali, the “cooling breath”. This pranayama practice helps to cool you down by allowing you to inhale moistened air through a curled tongue (there are modifications which can be made if you can’t curl your tongue).
How to Practise Sitali Breathing:
1. Sit in a comfortable position with closed eyes, and begin with some diaphragmatic breaths.
2. Open your mouth so that your lips form an “O” shape.
3. Curl your tongue (so it is rolled into a tube shape–think of a drinking straw) and push it slightly outside the mouth, about ¾ of an inch.
4. Inhale deeply through the tongue as if you are drinking through a straw. This should create a cooling sensation on your tongue. Allow your diaphragm to expand 360 degrees. If you cannot curl your tongue simply inhale through your mouth as if you are drinking through a straw.
5. Bring your tongue back into your mouth and close your lips, and exhale fully through the nostrils.
6. Repeat for 2-3 minutes if that feels comfortable for you.
7. Return to diaphragmatic breathing for several minutes, and then repeat the sitali breath for 2-3 minutes if you wish before returning to diaphragmatic breathing.
As well as the pranayama practices mentioned above, there are many others that you may be familiar with from practising yoga, such as ujjayi breath (ocean breath), bhramari breath (bee breath), and nadi shodhanam (alternate nostril breathing). All of these pranayama practices bring their own benefits and qualities, and it can be really helpful to learn as many as you can so that you can provide yourself with an emotional reboot throughout the day, whether you need calmness, energy, or more focus or grounding. With regular practice, your breath will become a valuable and easily accessible way to achieve peace of mind and revitalise your body.
