Probably the most intimidating and frustrating aspect of Yoga, especially as a beginner, is mastering the Pranayama, or breath. You probably hear that the breath is an important component of Yoga practice and your instructor may be offering breath cues throughout class. But I bet you're breathing in when she's saying to breathe out and vise versa. Rest assured...help is below!
Pranayama
"Yoga works primarily with the energy in the body, through the science of pranayama, or energy-control. Prana means also ‘breath.’ Yoga teaches how, through breath-control, to still the mind and attain higher states of awareness. The higher teachings of yoga take one beyond techniques, and show the yogi, or yoga practitioner, how to direct his concentration in such a way as not only to harmonize human with divine consciousness, but to merge his consciousness in the Infinite." — Paramahansa Yogananda
Prana - "life force" or "life energy"
Yama - "discipline" or "control"
Ayama - "expansion" or "non-resistant" or "extension"
Imagine a breath that you draw into your lungs that is cool, life giving and non-restrained.
How to Breathe
First, it's important to learn and truly believe that the Yoga breath is the science of breath control. It is a terribly wonderful thing to master, but may take you many months to be able to do on a regular, Yoga basis. The Yoga breath is the key differentiaor that separates it from every other form of exercise. That is because, the breath takes place in and out of the nose.
Tips to aid in your breathing
Practice breathing in Savasana, or Corpse Pose
Place your hands over one another, palms down, on your abdomen
Rest if you feel dizzy or lightheaded (this may occur if you are a beginner)
Envision a teardrop (below) formation or "fill a balloon" with each breath
Slow the breath down, 1 inhale = 2 exhales
Feel the belly rise and fall with each breath
Ujjayi Breathing
The breathing technique in yoga, known as ujjayi, means for you to take in air slowly through the nose, filling the lungs completely followed by exhaling the breath completely until the stomach compresses. Learn how to master ujjayi style breathing and you will much better prepare yourself for the practice of yoga. Ujjayi breath is sometimes called the ocean breath or the victorious breath. Unlike some other forms of pranayama, or breathing techniques, the Ujjayi breath may be done in association with different asana. As with other pranayama, the Ujjayi breath is a diaphragmatic breath, first filling the belly, then the rib cage, and finally the upper chest. Inhalation and exhalation are both done through the nose. For beginners to yoga, the ocean "sound" is created by constricting the throat muscles, or the glottis, as air passes in and out. As the throat passage is narrowed, making the breath brush through it; the length and speed of the breath is controlled by the diaphragm.
Lobular Breathing
Lobular breathing is breathing fully into the lungs, focusing on three main areas.
Practice first by breathing only to the lower lobe, or abdomen. Take 8-10 breaths and focus your breath only in this area.
Next, practice by breathing to the middle lobe, or lower rig cage/diaphragm. Take 8-10 breaths and focus your breath only in this area.
Lastly, practice by breathing to the upper lobe, or top of chest, just below the throat. Take 8-10 breaths and focus your breath only in this area.
"Teardrop" Breathing
Now, imagine the breath in the shape of a "teardrop." This formation will touch on all three lobes discussed above.
Draw the breath in through the nose along the back of the throat and allow it to travel along the back of the esophagus down to the stomach (Lower Lobe). As it reaches the bottom of the stomach, it will flip up towards the belly button and gently push the belly button outward, toward the bottom of your rib cage (Middle Lobe). Now the breath continues to travel on the front side of the chest plate, up through the front part of your chest and throat (Upper Lobe). The breath has taken on a tear drop formation, touching all three areas of Lobular breath.
Taking a deep, slow breath and visualizing this formation will aid in your success to breath during Yoga in a well focused manner. You will need to rely and use your breathe during more advanced poses and that visualization component is crucial to getting you through.
Yoga breathing will and can change your state of mind. More oxygen leading to the brain clears your mind and enables you attention span to be increased. You can create a better mind body connection, focus your attention on the postures and become aware of how they make your body feel. You will learn more about your body, what areas you can test and areas you are to hold back on. All this by simply learning how to control our breath by drawing it in slowly and deeply.
