Breathing Deep: Your Key to Yoga Bliss
We’ve all encountered the well-meaning phrase “take a deep breath”- meant for someone who is caught in the midst of overwhelm, but this breath technique shouldn’t just be reserved for times of crisis. Deep breaths are associated with numerous benefits such as relaxation, good sleep and a calm nervous system. It may seem simple, but how often do we really incorporate the practice of deep breathing in our daily lives?
Discovering the Diaphragm
Deep Breathing, also known as belly breathing, 3-dimensional breath, or diaphragmatic breathing- requires the use of the diaphragm. The diaphragm is a large, dome shaped muscle seated at the bottom of the ribcage just below the lungs. As we inhale, the diaphragm contracts downward, creating more space in the chest cavity and allowing the lungs to fill with more air. This muscle plays a pivotal role in your breath cycle, and understanding its function can unlock a world of wellness as you begin to consciously manipulate your breath.
Benefits of Diaphragmatic Breathing :
Research has shown that this method of breathing offers a wide range of physical and emotional benefits including:
1. Improved Oxygenation: When we measure diaphragmatic breath compared to natural baseline breathing, the tidal volume increases in our lungs- meaning we take in a larger amount of life-giving air. There is accompanied by a significant decrease in carbon dioxide and a significant increase in oxygen in our blood.
2. Lowered Heart Rate: This deeper breath activates the parasympathetic nervous system, this restful response lowers the heart rate and promotes a sense of calm and relaxation.
3. Reduced Blood Pressure: Relaxing and calming, the diaphragmatic breath eases the strain on the cardiovascular system and can be especially helpful for those with hypertension.
4. Stress Reduction: Probably the most well-known benefit of the belly-breathing technique is stress reduction. Practice for a few minutes a day and you will easily feel the benefit for yourself! With this breath stress hormones like cortisol are reduced and mood is improved.
5. Optimal Digestion: The activation of the parasympathetic “rest-and-digest” response ensures that the body processes food efficiently, alleviating digestive issues like IBS and bloating.
6. Enhanced Detoxification: The rhythmic movement of the diaphragm stimulates the lymphatic system, playing a crucial role in the detoxification process.
7. Muscle Relaxation: Shallow breathing places strain on the neck and shoulders, whereas engagement in the diaphragm signals these muscles to relax.
8. Improved Posture: As you engage your diaphragm, the spine naturally begins to straighten encouraging better posture.
9. Focus and Concentration: The sense of calm and clarity accompanied by mindful breathing helps individuals stay focused and present.
10. Better Sleep: Practicing diaphragmatic breathing just before bedtime promotes relaxation, you may find you fall asleep quicker and achieve a more restful sleep.
The Modern Plague: Shallow Breathing
Unfortunately, the relentless pace of modern life has caused most of us to fall out of tune with our diaphragmatic breathing. Instead, we remain trapped in a cycle of shallow and rapid breath. Why is that? The stress hormones cortisol and adrenaline tend to tighten the diaphragm, keeping this muscle in its elevated position and therefore making it hard to manage a deep breath that we desperately need.
An Evolutionary Perspective :
This shallow breathing pattern, while adaptive in times of immediate danger, has become a maladaptive norm in our society. Evolutionary speaking this shallow breath pattern was designed to pump oxygen rapidly through our bloodstream. It is a part of the fight or flight response, preparing the body for quick and explosive action.
The thing is we’re no longer fighting saber-toothed tigers, yet we remain in a constant state of stress. Our modern lives keep us in this state of heightened alertness through our morning coffee rituals, doom-scrolling smartphones, relentless office deadlines, and a culture that seemingly never slows down.
The Core Issue
The heart of the issue lies in this imbalance. Our bodies are designed to oscillate between the two modes- the urgency of fight or flight or the serene state of rest and digest. Contemporary life has disrupted this balance, causing many to remain in a constant state of tension.
The Bright Side
The good news is that we possess the power to recalibrate our system! By consciously engaging our diaphragms and making deep, intentional breaths a regular part of our lives, we can gently guide our bodies back to a state of equilibrium. This means embracing deep breathing as a daily practice rather than reserving it solely for moments of crisis.
Deep Breathing in your Yoga Practice:
Diaphragmatic breathing and yoga go hand in hand. In the course of your practice, there may be instances when you momentarily shift to shallower breaths, especially during challenging transitions or demanding abdominal sequences. Understanding both when and how to reintegrate diaphragmatic breathing will enrich your yoga experience.
1. Foundation of Pranayama:
- Pranayama is the yogic practice of breath control that consists of many exercises. Diaphragmatic breathing is the foundational breathing technique upon which many more advanced exercises are built. It is the first technique I teach to beginners to ensure a strong sense of how to manipulate the breath through controlling the diaphragm.
2. Enhanced Mind-Body Connection:
- Yoga is a holistic practice that is just as beneficial for the mind and spirit as it is the body. Deeper breathing cultivates a sense of mindfulness, and learning to isolate, contract and control individual muscles enhances the mind-body connection.
3. Emotional Regulation
- Emotions and breath are intricately connected. Belly breathing encourages a pause between external stimuli and emotional reactions. Learning to lean into this pause empowers yogis to respond to emotional triggers with mindfulness and space. This leads to emotional regulation, stress reduction and inner peace.
4. Improved Asana Practice
-The physical postures (asanas) in yoga are greatly enhanced by diaphragmatic breathing. Deep breaths provide stability and support as yogis move through poses. The result is better alignment, balance, and control. The synergy of breath and movement is a key component of the yoga experience, this synergy brings the mind, body, and spirit into union.
5. Prerequisite for Advanced Practices
- More advanced yoga practices like kriyas and meditation techniques rely on diaphragmatic breathing as a prerequisite. These practices delve into the subtler realms of consciousness and a solid foundation is essential for their successful execution.
In essence, diaphragmatic breathing acts as a bridge that connects the physical and spiritual dimensions of yoga. It enhances the physical practice of asanas, promotes emotional balance, and paves the way for deeper exploration of pranayama and meditation. For yoga practitioners, mastering the art of diaphragmatic breathing is essential to unlocking the full spectrum of yoga’s benefits.