Last week, lots of folks were talking about using the breath to alleviate anxiety associated with the elections. As a yoga teacher, these recommendations made me feel a little antsy, because breath work can sometimes retrigger people's unprocessed trauma stored in the body. My desire to decrease harm in breathing practices, inspired me to write a little bit about precautions and safe practices in breath work techniques from a yogi perspective.
Eliminating Rubbish
According to T.K.V. Desikichar, Prānāyamā is the practice of stretching or extending vital force from inside of us or the expression of consciousness (p. 54-55, The Heart of Yoga). When building vital force is met with resistance and unable to expand in the body, there is something blocking it and what T.K.V. Desikachar - a prominent yogi teacher - calls, “rubbish”. Prānayāmā is about reducing such blocks or “rubbish,” so more vital force can enter inside the body, instead of being lost outside of the body.
Four Mindful Breathing Techniques
A nice way to begin prānayāmā is by practicing mindful breathing. According to T.K.V Desikachar, you can begin by paying attention to a part of your body (ex. nose, chest, belly) that feels comfortable for hearing, feeling, or sensing the breath. The key word here is, “comfortable.” Symptoms of increased constriction, anxiety, or strain is a sign to back off from whatever technique you are doing or to change something about it.
A second way of practicing mindful breathing is to pay attention to the movement of the breath in the body, by noticing how your body (ex. collarbone, ribs, belly, back ) shifts during your inhalation and exhalation. Another way is to notice - in an embodied way - where your breath enters and leaves the body (ex. nostrils). A fourth way you can practice sensing the breath is by practicing ujjāyī breathing (throat breathing), which gently contracts the larynx to “narrow the air passage” (p.60, The Heart of Yoga). With ujjāyī technique or any other Prānāyamā techniques that causes increase anxiety, constriction, or strain, I encourage you to work with a yoga teacher to find an appropriate one that works for you.
Progression & Ease of Breath
May you do whatever amount of breaths that feel comfortable to you; allowing yourself to focus on sensing - hearing or feeling - verses thinking about your breath. You may want to practice a couple of breaths at a time for a while. Maybe half the count of what your goal is at first; if you goal is 10 breaths, practice 5 breaths. Build with ease from there. After a couple of weeks or months, a couple of minutes may feel more appropriate.
In asana based yoga classes, prānāyamā can be sequenced with the transitions of asanas and poses; it can also be practiced after such asanas and be an exercise or class by itself. You can even add mindful breathing to your walks, runs, or swims.
May you practice in whatever way that leads you to nurture kindness and ease towards your breath.
Do Less Harm
Ultimately, whatever prānāyamā technique you decide to use, it is important to practice in a way that does not add what I call “strain” in the body. Strain or what some people may call, “pockets of tension” could sometimes already be present in the body; the act of just noticing your breath could make you aware of it and create even more strain without the appropriate support. Resourcing, loving kindness, and discernment rooted from equanimity practices are powerful techniques that can be very effective in developing an approach that adds more resiliency and vital force in your body to your breathing techniques. I encourage you to talk to a yoga teacher on which techniques would be appropriate for you if you are experiencing strain in your practice.
Caveats
Two precautions to take when doing prānayāmā, according to Gary Kraftsow (one of my yoga teachers), is to not make the inhale longer than the exhale. He also emphasizes not to make the retention of the breath longer than the exhale. As with all exercises, please check in with your doctor before starting any new exercise program, like this one.
Ultimately, a well suited prānayāmā practice helps the mind follow the breath and prepare us for the “stillness of meditation” (The Heart of Yoga, p.54).
May you breath easy.
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About The Author
Hi! My name is Angeles Rios. I am a healer and embodied movement trainer who works with both emotions and the body to help active people move better, be healthier, and stronger.
If you want more personalized help, I currently offer 1:1 sessions online, in Santa Cruz, and the Bay Area. You can book a 20-minute consultation if you would like to learn more. As a small business owner, I depend on referrals. If you think you know of someone who might benefit from my work, please forward them this link to contact me. I appreciate your support!
References
Mohan, A.G. Yoga for Body, Breath, and Mind. Shambala. Boston. 2002
Kraftsow, G. Pranayama Unlocked: A Practiced Based Intensive. Yoga International & American Viniyoga Institute. https://yogainternational.com/ecourse/player/pranayama-unlocked-a-practice-based-intensive/
Desikachar, T.K.V. The Heart of Yoga - Developing A Personal Practice. Inner Traditions International. Rochester. 1995