Benefits and Technique • Yoga Basics

The conscious use of the breath is an essential part of yoga. Although there are many different breathing techniques, the most important yoga breath that you should use throughout your practice is diaphragmatic breathing, also known as abdominal breathing or abdominal breathing. This is a type of breathing that uses the diaphragm instead of the chest to breathe. It requires less effort and energy, reduces stress and anxiety, and improves overall health and wellbeing. Unless directed by your yoga teacher, you should use diaphragmatic breathing throughout your yoga session.

What is the membrane?

The diaphragm is the primary muscle that controls breathing. It's a large dome-shaped muscle that sits between your lungs and abdomen, just below your rib cage. It moves up and down as you breathe, allowing air to pass into your lungs. The intercostal muscles between the ribs are considered to be separate accessory respiratory muscles. These are activated during chest breathing and require more strength and energy than using the diaphragm.

What is diaphragmatic breathing?

With diaphragmatic breathing you consciously breathe only with the diaphragm – the intercostal muscles remain relaxed. Thus, the abdomen rises and falls as you inhale and exhale, while the chest has little or no movement.

Benefits of Abdominal Breathing

Breathing exercises have been used since ancient times to improve health and wellbeing. There are seven main benefits associated with abdominal breathing that empower and support a yoga practice. When you breathe through your belly, you not only reduce the stress and anxiety getting in the way of your practice, but you also create a stronger connection between the mind, body, and breath. Learning and using this breath in your practice will ultimately help you reach your full potential.

1. Reduces stress and keeps you calm
   Yoga breathing helps us relieve stress by activating the relaxation response, lowering cortisol levels, and increasing blood flow to our bodies. This increases the levels of oxygen in our bloodstream, which makes our brain work better and stimulates endorphins, which makes us feel happy and relaxed.
2. Increases the energy level
   When you breathe through your stomach, you slow down your breathing and heart rates, and increase the efficiency of your heart and lungs. You also do not use energy by activating your chest muscles. This frees up more energy for other activities and reduces feelings of tiredness.
3. Strengthens immunity
   Abdominal breathing has been shown to increase the immune response. A 2018 study showed that practicing deep breaths increased the production of lymphocytes, one of the most important cells for a healthy immune system.
4. Relieves pain
   Deep breathing improves blood and oxygen circulation and helps relax muscles. This reduces muscle spasms and tension, which leads to less pain.
5. Lowers blood pressure
   A recent study showed significant clinical improvement that contemplative abdominal breathing can lower blood pressure. Remarkably, this reduction occurred with just 9 minutes of exercise per day.
6. Strengthens the lungs and diaphragm
   Deep breathing causes the diaphragm to contract, thereby strengthening both the diaphragm and the lungs. The active intervention of the diaphragm improves lung capacity, volume and efficiency.
7. Improves the stability and posture of the core muscles
   Activating the diaphragm by inhaling into the abdomen also strengthens the core muscles. The deep and lateral abdominal muscles are activated to stabilize your pelvis, spine and posture. Also, as you practice abdominal breathing, you will notice how much more comfortable the exercise is when you have a large and straight spine.

Diaphragmatic breathing technique

Here are the five steps to diaphragmatic breathing. You can practice this pranayama 1-2 times a day for 5-10 minutes.

1. Sit in a stable and comfortable position with your spine straight and long. When you are sitting on the floor, you can use a pillow or folded blanket under the back of your hips for support. If you are sitting in a chair, make sure both feet are flat on the floor.
2. Close your eyes or soften your gaze and take several deep breaths through your nose. Allow your body to relax and focus your attention on your breath. Make sure there is no tension in your shoulders, neck, or face.
3. Place one hand on your upper chest and one hand on your stomach. Inhale slowly through your nose until you feel your stomach rise slightly against your hand. Exhale slowly and feel your belly release from your hand towards your spine.
4. Work to ensure that your breaths are slow and deep, with only your stomach moving. Try to keep your chest as still as possible. Continue these deep breaths for a few minutes.
5. Once you learn the technique, work on using abdominal breathing during the yoga class while holding poses, especially the challenging ones. You can also try other yoga breathing exercises to aid your practice.

Tips for breathing exercise

• Breathing exercises should always be done in moderation and without exertion. If you feel tired or dizzy, stop and rest.
• If you are practicing any type of breath work, it is best to start small and gradually increase the amount of time you spend practicing each week.
• It is recommended not to force yourself to take a deep breath when you are feeling anxious or stressed. Instead, focus on relaxing your mind and body before starting the session.
• Deep breathing techniques help reduce stress and anxiety, but they are not a substitute for therapy or medication.
• Diaphragmatic breathing is especially effective for calming the mind and body when used with meditation.
• If you have any medical condition, it is best to consult your doctor before starting any yoga or breathing exercises.