First Step To Learning Yoga: Correct Breathing Technique

Breathing occupies central place in yoga practice. It is the link to our mind, the indicator of our situation, and the key to healing and well-being. The breathing pattern in our asana practice requires the understanding of the natural relationship between breath and body movement. Hence, learning the correct technique of breathing is the first thing that should be taught. Movements and postures are given that will facilitate the right use of the spine, chest and abdomen.

Inhalation and exhalation are an interaction of the movement of the diaphragm (a muscle separating the thoracic cavity from the abdominal cavity) and of the thorax (chest cavity). Simply put, on inhalation, the diaphragm moves down and the chest expands. On exhalation, the diaphragm moves up and the chest contracts.

When the breathing is shallow, almost all the breathing work is done by the diaphragm. Its movement can be observed by the lifting and lowering of the abdominal wall. Similarly, a simple exhalation is passive, diaphragm relaxes naturally and moves upwards, abdomen goes in.

A deep and complete inhalation means the following:

• Movement begins from the top ribs and proceeds downwards to the lower ribs lifting the whole thorax.
• As a result the upper part of the spine straightens.
• Simultaneously, the diaphragm moves downwards.

A deep and complete exhalation means the following:

• Active contraction of the muscles of the abdominal wall starting from the lower abdomen, this moves the diaphragm upwards and straightens the lower part of the spine.

Therefore, in order to have a good breathing movement, we need an upright spine and flexibility in the upper and lower back. Deep breathing is essential for efficient blood-oxygen exchange, sustained energy release, proper organ function, restful sleep, stress management and longevity in general.

READ ALSO: Yoga & Rowing: How It Can Help Rowers Reach Full Potential

That is why it’s worth your while to spend time and effort exercising your respiratory muscles both via movement and deep diaphragmatic breathing.