7 Amazing Yoga Breath Exercises for Breathwork Beginners
7 Amazing Yoga Breath Exercises for Breathwork Beginners
“If you are ever unsure about what to do, go back and enjoy your breath.”
-Thich Nhat Hanh
You take about 23,000 breaths every day. How many of them do you consciously think about?
Take a moment right now to notice your breath.
Is it deep or shallow? Are you breathing into your chest, belly or back? Did you instinctively breathe deeper the moment you brought your attention to it?
That is a clear example of the power of breathwork. As we move through the routine of daily life, most of us breathe into the chest with short, shallow breaths. What we don’t realize is that breathing from our chest signals to our body that we’re stressed. By spending time focusing on deep, long, full breaths, we can activate our parasympathetic nervous system and oxygenate the body, contributing to a more relaxed, peaceful way of moving through the world.
In this post, we’ll break down yoga breath by exploring:
What is pranayama?
In Sanskrit, pranayama is made up of “prana,” meaning life force, and “ayama,” meaning lengthen. Therefore, pranayama is not the practice of breath control, but the practice of controlling your prana, or life force, through the power of breath.
It is said that the most important part of your physical yoga practice is not the poses, but the breath. The way you breathe in yoga matters. Since your inhales and exhales happen naturally, you probably don’t spend much time thinking about your breath. But bringing attention to the way you breathe in yoga and in your life is one of the best things you can do for your mental, physical, and emotional wellbeing.
In yoga, breathwork - the practice of bringing attention to your breath - offers a chance to clear the mind, purify the body, and balance the flow of energy within. And the best part is: anyone can do it. All you need is time, intention, and guidance to feel the effects of this powerful practice on your life.
The Benefits of Yoga Breath Exercises
In yoga, it is thought that the mind, body, and breath are connected. Think about what happens to your body when you’re stressed or anxious: your heart beats faster, your blood pressure rises, and you’ll start to take fast, short breaths. Just as your state of mind can influence your breath, your breath can influence your state of mind. Taking time to focus on your breath can calm your nervous system, improve your digestion, and aleve suffering in a variety of ways.
Practicing breathwork has been scientifically proven to have an effect on the heart, brain, immune system, and digestive system.
Studies have shown that practicing yoga breath can:
Effectively treat depression, stress, anxiety, and PTSD https://pubmed.ncbi.nlm.nih.gov/19735239/
Improves mental focus and reduces brain fog
Help with emotional regulation
Lower cortisol levels in your body (your body’s main stress hormone)
Lower and stabilize blood pressure
Boost the immune system
Help you get a good night’s sleep
Increase oxygen levels in the body
Improve core strength
Manage poor digestion and improve symptoms of IBS
Does when I inhale and exhale really matter?
In short, yes.
Breathing changes the shape of your body. When you inhale, your diaphragm and pelvic floor descends to make space for the expansion of your lungs. At the same time, your ribs and sternum lift up and out to allow the belly to expand. When you exhale, your diaphragm and pelvic floor ascend to expel air while your chest and ribs move inward.
Your yoga instructors tell you when to inhale and exhale based on what best facilitates different types of poses in your body. Experienced yoga teachers will intelligently sequence yoga breath with movement so that you inhale during poses that open the frontline of the body, and exhale during poses that compress the frontline of the body.
Why do yoga instructors always remind the class to breathe?
While it can sound like a broken record, a yoga instructor who consistently brings attention to your breath understands the connection between asana (poses) and prana (breath).
We all have a tendency to hold our breath in difficult moments. During a challenging yoga practice, you may naturally hold your breath, which will make it difficult to hold poses. Deep, intentional yoga breathing has a calming effect on the body. Focusing on the quality of your breath while you practice will also improve your focus, mental clarity, and mind-body connection.
When to breathe in yoga:
As a student of yoga, it can be difficult to know when you should inhale and when you should exhale. If you find that you’re constantly on a different breathing rhythm than your instructor’s cues, it may help to understand what poses correlate with breathing in and out.
In general, you will inhale for:
Backbends and heart openers
Poses where you lift, like Mountain Pose and Crescent Lunge
Spine lengthening cues
Transitions where you re-engage, extend, and prepare
In general, you will exhale for:
Forward folds and surrender poses
Spinal twists, like Revolved Crescent Lunge
Side bends
Transitions where you release, surrender, and softening
What is the yoga breath called?
While there are a variety of yoga breath exercises practiced in yoga, the term “yoga breath” usually refers to ujjayi pranayama, also known as the victorious breath or ocean breath. This is the type of breathing you’ve probably encountered in vinyasa classes, where it’s used to bring power and focus into the body.
Ujjayi pranayama is practiced by inhaling and exhaling through your nose while slightly constricting the back of your throat to produce a gentle sound like an ocean wave. When you breathe through your nose, your perceived exertion during exercise is lessened, making your workout feel less difficult. But studies have also shown ujjayi pranayama can increase oxygen consumption in the body by as much as 50%. https://pubmed.ncbi.nlm.nih.gov/1794892/
Next, we’ll explore Ujjayi pranayama as well as other yoga breath exercises you can do to clear your mind, feel present, and deepen your yoga practice.
7 Amazing Yoga Breath Exercises to Calm and Clear the Mind
Ujjayi Pranayama - Victorious Breath in yoga
Sometimes called in yoga “ocean breath,” Ujjayi pranayama is a yoga breath exercise practiced throughout asana to bring power and focus into the body. Practice it by inhaling and exhaling through the nose while slightly contracting the back of your throat. The breath should sound like oceanic white noise.
Learn the yoga breath exercise: How to Practice Ujjayi Pranayama:
2. Kapalabhati - Skull Shining Breath
Kapalbhati pranayama, commonly known as the skull shining breath, is technically a Shatkriya-cleansing technique. You may have encountered it before at the end of a yoga class as a breathing exercise to clear your energy and detoxify the body.
To practice Kapalbhati, sit in a comfortable seat. Place your left palm face-up on your left knee and your right hand on your belly. Start to breath out with fast, forceful inhales, allowing yourself to inhale passively in between exhales.
Learn the yoga breath exercise: How to practice Kapalabhati pranayama:
3. Nadi Shodhana Pranayama - Alternate Nostril Breathing
Alternate nostril breathing, Nadi Shodhana pranayama, is a yoga breath exercise meant to bring balance back into the body by unblocking the nadis and balancing yin and yang energy. Studies have shown that yoga breathing through a particular nostril can alter your metabolism, lower blood pressure, and even aid in longevity.
To practice: Sit in a comfortable position - seated or cross-legged. Place your pointer and middle finger on your third eye, with your thumb and ring finger resting by your nostrils. Alternate your breath through your left and right nostril. If you have trouble coordinating the switch, think of it this way: you switch the covered nostril after inhaling only. After an exhale, keep your fingers where they are and you should naturally find the rhythm. Breathe deeply and slowly.
Use your right thumb to close your right nostril while you inhale deeply through the left nostril. When you’ve taken a full, long inhale, close your left nostril with your ring finger and exhale through your right nostril. Let all the air empty before you take an inhale through your same right nostril. Gently switch which nostril is closed to exhale through your left nostril. This is considered one round.
Practice the Nadi Shodhana Pranayama yoga breathing exercise for 3 to 5 minutes daily or as needed for its calming and clearing benefits.
Learn the yoga breath exercise: How to practice Nadi Shodhana pranayama:
4. Bhastrika Pranayama - The Bellows Breath
Bhastrika pranayama, known as the bellows breath, is meant to leave you feeling energized and revitalized with a calm, clear mind. It’s also known to boost metabolism and increase digestive power, aiding in weight loss.
To practice: Sit in a comfortable seated position. Relax your shoulders and start to breathe in and out through your nose. Activate your bellows breath by exhaling forcefully through your nose, then inhaling forcefully through your nose. Each exhale and inhale should last approximately one second.
Expand your belly fully when you inhale. Try three rounds of 10 breaths, 20 breaths, and 30 breaths, allowing 30 seconds to pass between each round.
Learn the yoga breath exercise: How to practice Bhastrika pranayama:
5. Bhramari Pranayama - The Humming Bee Breath
The yoga breath Bhramari, also known as the humming breath or humming bee breath, is meant to clear a buzzing mind. Practicing this breath balances the body’s circulation and vata energy while improving mental and emotional awareness.
To practice: Sit in an upright seated position. Bring a slight contraction to the back of your throat and inhale through your nose, like you would for an Ujjayi breath. As you exhale through your nose, produce a humming sound in your throat for a long, slow breath.
Practice the humming breath for ten deep breaths. To feel more resonance in your heart, you can block your ears during the exhale.
Learn the yoga breath exercise: How to practice Bhramari pranayama:
6. Shitkari Kumbhaka - The Hissing Breath
Shitkari Kumbhaka, commonly called the hissing breath in yoga, is named for the sound of the exhale. It is intended to reduce pitta energy in the body while cleansing the senses.
To practice the hissing breath in yoga, inhale fully through the nose, hold your breath for a count of 8, and then exhale through the mouth with your teeth closed, producing a hissing sound.
This yoga breathing exercise is not recommended if you have: asthma, chronic constipation, or a disease that makes it difficult to breathe fully.
Learn the yoga breath exercise: How to practice Shitkari Pranayama:
7. Sitali Pranayama - The Cooling Yoga Breath
The cooling breath, Sitali Pranayama, is a yoga breath meant to reduce pitta (heat) in the body.
To practice: Curl your tongue lengthwise and suck air in through the fold as you inhale. The breath should feel cool and come easily. At the end of your inhale, close your mouth and hold your breath for a count of 8. Keeping your mouth closed, exhale slowly through your nose. Practice Sitali Kumbhaka for 8 breaths, or up to 8 minutes.
This yoga breathing exercise is not recommended if you have asthma, chronic constipation, or a disease that makes it difficult to breathe fully.
Learn the yoga breath exercise: How to practice Sitali Pranayama:
Yogic Breathwork Contraindications
You should not practice breathwork on your own if you:
Are pregnant
Have a history of aneurysms
Have uncontrolled hypertension, epilepsy, or seizures
Have high blood pressure or cardiovascular problems
Have vision problems or a panic disorder
Take heavy medication
Recently underwent surgery
Are healing from a recent physical injury
Upcoming Breathwork Workshops at Yoga Room Hawaii
If you’re interested in the power of pranayama and want to experience the mental clearing benefits of a breathwork practice, join Yoga Room Hawaii for one of our top-rated Breathwork workshops led by Studio Owner Eric Rosso.
Breathwork is a powerful and healing tool just like yoga and will have you, at minimum, walking away with a feeling of peace. You will only be using your breath. There’s no Asana’s or physical movement and no heated room. Just your breath.
Breathwork has some incredible benefits. Physically, it has the ability to alkaline your body. Diseases have a hard living in alkaline states. Mentally, breathwork has the ability to release trapped emotions we all carry around.
Eric will facilitate your breathwork experience. He will share vital information before you start and guide you through what could be the most profound experience of your life.