IIf yoga had a publicist, they would do a great job. In TV series and movies, this approach always seems so gentle and simple. In many ways, it is. Soft music, stretching, focusing on your breath and the present moment… can be calming.
But yoga may be more complicated than it seems. Some specific positions can be challenging or uncomfortable—downward-facing dog always makes my wrists hurt—and for those of us who tend to fall into the trap of anxious thinking, staying in the moment isn’t an easy task.
Also, did you know that the way you breathe during yoga is important? It’s not necessarily a make-or-break thing, but it’s a “thing” nonetheless — so we asked a yoga instructor why “correct” breathing is important, and what it looks like.
Why Proper Breathing Pattern During Yoga Is Important
As mentioned before, breathing is an important part of yoga for several reasons. The first one is physical and applies to all types of exercise.
“On a physical level, breathing brings oxygen to the body, which helps with circulation and supports mobility throughout practice,” says certified yogi Kate Lombardo, co-founder and director of E-RYT 500, Yoga Renew Teacher, trainer, health educator and mindset coach specializing in flow yoga sequences, meditation and positive psychology.
The second one is spiritual, more specific to yoga. This is one of the main benefits of yoga: living in the present moment. Lombardo says paying attention to your breathing is one way to simplify the process.
Related stories
“When you focus on your breath, thinking about each inhale and each exhale, you connect your mind to your body by becoming instantly aware of what’s happening right now,” she explains. “This helps focus and calm the mind, which ultimately benefits the nervous system.”
Last but not least, depending on the type of yoga, some types of breathing techniques are better than others. Think about it: More active forms like flow yoga require different breathing patterns than more meditative forms like yin yoga. Each yoga type (and breathing technique) has its own purpose and benefits.
“When you focus on your breath and think about each inhale and each exhale, you connect your mind to your body by becoming aware of what is happening right now in real time.” —Kate Lomba More, E-RYT 500
How to breathe correctly during yoga
First and foremost, Lombardo recommends making sure you’re breathing. “As long as you can breathe normally, that’s half the battle,” she said.
Some poses are more physically demanding, and you may notice that you are holding your breath or having trouble breathing. Or, you may be so focused on breathing the right way that it has the opposite effect. In these situations, you need to be more conscious of checking that your breathing is consistent.
Then, make sure your breathing pattern is consistent with your body (this may or may not feel natural). Basically, Lombardo says, breathe in as your body expands and breathe out as your body contracts. An easy way to remember this is to imagine your body filling with air as you inhale and vice versa.
Finally, keep in mind that the correct breathing technique may depend on the type of yoga you are doing. Lombardo said:
- Pranayama is a branch of yoga that specifically refers to breathing. There are various breathing exercises suitable for different times.
- For flow yoga and other more physically demanding practices, a good start is to associate a breath (inhale or exhale) with each movement.
- In slow-paced yoga, such as restorative or yin yoga, start with box breathing (inhale for four, hold for four, then exhale for four) to calm your nervous system and connect to your breath.
Once you become more experienced and comfortable with breathing techniques, Lombardo says, you can move into more advanced pranayama techniques, such as alternate-nostril breathing or Kapalabhati breathing (a type of rapid breathing).
After all, the breathing part is more complicated than it sounds, so don’t beat yourself up if you struggle or stick to “easier” techniques.
“In the eight-limb path of yoga, Pranayama—or practices that focus specifically on breathing—comes after Asana, also known as body postures,” Lombardo says. “If you look at yoga from this perspective, breathing is actually considered a higher practice than physical movement.”
