BREATHE YOUR WAY TO BETTER HEALTH

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As a seasoned yoga teacher, I’m often asked about 'the right way' to breathe. The truth is, there isn’t one definitive answer. The right way to breathe varies depending on your activity – running, reading quietly, or experiencing moments of pleasure or stress.

Though if we consider breathing from a purely mechanical viewpoint, I suppose the correct way to breathe is this:

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The mechanical act of breathing is absolutely essential for life and is the least interesting way to think about breathing. Your breath has the potential to do so much more than just keep you alive by moving air in and out of your person. 

​By changing your breathing patterns – how long you inhale/exhale or how long you pause between breaths or how you vocalize, you can actually change your mental/emotional states and your physical health.  Your breath can serve as a gateway to improved physiological and psychological well-being, influencing every system in your body, including digestion, nervous system function, energy levels, and more. When stressed, your breath becomes shallow, but by changing your breathing patterns, you can nudge your nervous system towards relaxation mode and positively affect bodily functions that aren't normally under your conscious control.  

The nervous system operates in two main modes: the somatic nervous system, which governs voluntary movements, like moving your arm or taking a walk, and the autonomic nervous system, responsible for involuntary functions like digesting your lunch and controlling your heart rate and blood pressure. Unlike voluntary actions controlled by the somatic system, the autonomic system functions automatically, responding to stress or relaxation. Understanding this distinction is crucial, as it highlights the unique role of breathing, which interfaces with both systems, and offers us a pathway to influence our stress response.  

Regular pranayama practice can shift the body out of stress mode, leading to improved overall health. Each pranayama technique offers specific benefits, allowing for targeted improvements in mental and physical well-being.  Having a toolbox of breathing techniques at your disposal means you can choose ‘the right way to breathe’ for your situation.  Whether you want to soothe your nerves before public speaking, sleep better, improve focus, or whatever the moment calls for. 

​3 Beginner-Friendly Breathing Practices To Try

1.     Breath Awareness:

As the foundation of all breathing techniques, breath awareness is the perfect starting point for your exploration. 
 
How To:
Close your eyes and focus inward on the gentle rhythm of your breath.  As you breathe in, notice that you’re breathing in.  As you breathe out, notice that you’re breathing out. 
 
Guided Practice

2.    Cardiac Coherence:

This breathing technique harmonizes your breathing rhythm with your heartbeat, using a form of biofeedback to tap into inner tranquility.
 
How To:
Place your hands over your heart and feel its steady rhythm.  Then sync up your breath with the rhythmic beating of your heart.

Guided Practice:

3.     Bhramari Breathing

Bhramari, or Bumblebee breath, harnesses the power of humming to vibrate and stimulate your vagus nerve (the primary nerve associated with your relaxation response) and increase your body’s production of Nitric Oxide (NO), a powerful vasodilator, mood booster, memory enhancer and germ fighter. 
 
How To:
Find a comfortable seat.  Close your eyes.  Inhale deeply and make a humming sound as you exhale, like the sound of a buzzing bee. 
 
Guided Practice:

Health benefits of relaxing pranayama

·       Stress relief: by simply paying attention to your breath, it tends to shift into a slower, deeper pattern that induces a state of calm
·       Presence: focusing on your breath shifts your focus away from incessant mental chatter.  Worries and rumination fade into the background; fear and anxiety loosen their grip as you focus on what is actually happening in the present moment.  Breathing. 
·       Mindful mastery: with practice, you cultivate the skill of noticing when your mind wanders and learn to gently guide it back to your breath.  This skill acts like a shield against negative thought patterns.  
·       Neural harmony: by directing attention away from fear and worries, breath awareness diminishes activity in the amygdala (the part of the brain associated with fear), fostering a sense of peace and calm
·       Better sleep: your tissues repair and your body performs its general maintenance functions while you sleep.  A good night’s sleep is also good for your cognition, memory and mood. 

A daily breathing practice offer numerous health benefits, from stress reduction to improved mood, cognition, and sleep quality. By incorporating just a few minutes of mindful breathing into your routine, you can breathe your way to better health.