Correct breathing in Yoga practice

Breathing, or pranayama, is an essential part of yoga practice.

Proper breath control enhances focus, supports movement, and promotes relaxation.

Here’s how to use correct breathing in yoga:

1. Diaphragmatic Breathing (Abdominal Breathing)

• How to do it: Inhale deeply through the nose, expanding the belly. Exhale slowly, drawing the navel toward the spine. This form of breathing is foundational and used in most poses to calm the body and mind.
• When to use: Ideal for relaxation, meditation, and most poses like Savasana or seated postures.

2. Ujjayi Breathing (Ocean Breath)

• How to do it: Inhale and exhale through the nose, slightly constricting the throat, which creates a soft "ocean wave" sound. This regulates your breath and keeps it smooth and controlled.
• When to use: Common in Vinyasa and Ashtanga practices to link breath with movement. Ujjayi helps maintain focus and rhythm, especially during flowing sequences.

3. Inhale on Expansion, Exhale on Contraction

• How it works: Inhale during movements that expand or open the body, and exhale during movements that compress or contract.
• Example: In a backbend (e.g., Cobra or Upward Dog), inhale as you lift your chest. In a forward fold (e.g., Uttanasana), exhale as you fold forward. This aligns breath with the body’s natural movement patterns.

4. Nadi Shodhana (Alternate Nostril Breathing)

• How to do it: Close your right nostril with your thumb, inhale through the left nostril. Then close the left nostril, exhale through the right, and alternate.
• When to use: Often practiced at the start or end of a yoga session to balance energy and calm the mind.

5. Kapalabhati (Skull Shining Breath)

• How to do it: Take a passive inhale followed by a sharp, active exhale by contracting the lower belly. The exhale is short and forceful, while the inhale is automatic.
• When to use: It’s energizing and often used in the morning or to prepare for more intense poses. It's also great for cleansing the lungs and increasing focus.

6. Sama Vritti (Equal Breathing)

• How to do it: Inhale and exhale for the same duration, typically counting 4-6 seconds for each phase.
• When to use: Helps bring balance and steadiness to the body, ideal for calming down during stressful moments or in restorative poses like Child’s Pose.

Benefits of Correct Breathing in Yoga:

• Increased Oxygen Flow: Enhances stamina and endurance during physically challenging poses.
• Focus and Mindfulness: Helps anchor the mind to the present, reducing distractions.
• Stress Reduction: Activates the parasympathetic nervous system, promoting relaxation and calmness.

Proper breathing is essential to harmonize movement and breath, ensuring safety and enhancing the benefits of your yoga practice.