​I notice that at times, we can all forget about our breath when we are on our yoga mat, but it is one of the most important and beneficial aspects of our practice, so I’ve written a few guidelines below which might help us learn how to use our breathing to its maximum effect.

Awareness
Start by noticing how you are already breathing. Simply becoming aware of our breath tends to slow it down, and noticing why our breath might be shallow or fast at certain times may help us address some of the stressors in our lives. You can do this anywhere. Start by breathing through your nose, and take time to observe the inhalation and exhalation. Is either faster? How long is your breath? Don’t try to manipulate them, simply watch and try this for 2–3 minutes.

Ocean Breath
This is a breath which is known for its soft, soothing sound which is alikened to breaking ocean waves, and we use it because it can increase how relaxed we are when breathing, the vibrations sending messages to our nerves to induce a calming effect. If you start by inhaling through your nose, then open your mouth and exhale slowly, making a “HA” sound. If you repeat this a few times, at the end of asana practice then afterwards close your mouth, but try to keep the back of your throat in the same shape used to make the “HA,” as you exhale through the nose.

Retaining Breath
Did you know that if you inhale fully and then pause for 10 seconds, you can inhale a bit more? This is because holding our breath increases the pressure inside our lungs which gives them time to expand even further, which oxygenates the blood which then passes to the rest of our body and muscles.

How to Use Your Breath In Asana Practice

When bending forward, we should naturally exhale. Forward bends are postures which quiet us, so this breathing rule enhances the energy and the depth of the fold.

When lifting or opening the chest, inhale; in a backbend, for instance, you increase the space in your chest, giving our lungs, rib cage, and diaphragm more room to fill with air. Our heart rate speeds up on an inhalation, pumping more blood to our muscles. 

When twisting, exhale. In our twists, the inhalation accompanies the preparation phase of the pose (lengthening the spine for example), and the exhalation is paired with the twisting. 

Hopefully this has given you some guidance for use in your practice, and that this allows you continue to draw further depth and breadth from each moment on the mat.