The Potential of the Breath: A Simple Practice
I often talk to students and clients about patterns. Together, we explore which patterns serve us and which patterns do not. Both yoga philosophy and modern science teach us that these patterns arise by inheritance and learning. Regardless of origin, we have the power to choose: we can reinforce patterns or break them by thinking and acting differently.
Yoga therapists often pay particular attention to way their clients breathe. You might take a moment to notice your own breath.
- Are you breathing thorough your mouth or your nose?
- Is your chest moving, your belly moving, or even your shoulders?
- Does your breath feel fast, slow, or somewhere in between?
Research shows that how we breathe impacts our health. Compared to mouth breathing, nose breathing is better for your health. Similarly, slow breathing and abdominal breathing are better for our health. And by good for your health, I mean really really really good. Here are some of the remarkable health benefits.
Benefits of Nose Breathing:
- Reduces exposure to foreign substances
- Humidifies and warms inhaled air
- Increases oxygen uptake and circulation
- Strengthens the diaphragm and lung capacity
- Lowers your risk of allergies, hay fever, and coughing
- Supports immunity and lowers your risk of snoring and sleep apnea
Benefits of Slow and Abdominal Breathing:
- Lowers heart rate and blood pressure
- Reduces muscle tension and stress hormones
- Improves blood oxygenation and concentration
- Activates the body’s relaxation response
- Strengthens the immune system
- Brings warmth to the hands and feet, increasing energy and motivation
One of the simplest ways to establish a healthier breathing pattern is through a practice called coherent breathing-breathing at a steady, balanced pace, where inhales and exhales are equal in length. As a yoga therapist and yoga teacher I often use this with my clients and students.
Here’s how to try it.
- Find a place to sit or lie down (lying down may feel easiest at first).
- Set a timer for 5-10 minutes. Choose a soothing alarm sound.
- Bring your lips together and breathe through your nose. If this isn’t comfortable, start with inhaling through the nose and exhaling through the mouth.
- Place one hand on your abdomen and the other on your chest. Focus on moving the belly as you breathe. As you inhale, belly expands. As you exhale, belly contracts. If this feels tricky, actively push the belly out on the inhale and draw it back on the exhale.
- Begin to count your breaths: inhale for 5 counts, exhale for 5 counts. If 5 seems too long, adjust to 4, 3, or even 2 counts.
- Continue until your timer goes off or until you feel complete
See below for a led practice of coherent breathing.
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