Breathwork – What is it and why do we practice it in yoga?

Breath is life. We breathe approximately 20,000 times per day, most of the time not even realising it. Yet in yoga, breathwork – or Pranayama – is an exercise unto itself, very much integrated into the practice of this ancient art. But what is it, why do we practice it, and what are its benefits? Let’s take a closer look.

A brief history of pranayama

Pranayama, from the Sanskrit prana (life force or vital energy) and yama (control or expansion), is the regulation of the breath. It has been practiced for thousands of years and is one of the fundamental practices of classical yoga. The ancient yogis realised that breathing was not only oxygenating the body, but was also a gateway between body and mind, and a means to self-control and spiritual evolution.

Pranayama has been highlighted in works like the Yoga Sutras of Patanjali, which outlines Pranayama as the fourth limb of yoga after ethical prescriptions (Yamas and Niyamas) and physical postures (Asana). In the Hatha Yoga Pradipika, which is one of the most important texts on yogic methods, control over the breath has been highlighted as a means to purify the body, prepare the body for meditation and awaken the inner consciousness.

Examples of techniques

There are a number of varieties with different effects on the body and mind. Some that you might commonly come across in your class are:

Nadi Shodhana (Alternate Nostril Breathing) – A balancing practice that soothes the nervous system and improves mental clarity. Inhalation is done through one nostril by closing the other, and then the reverse.

Ujjayi (Victorious Breath) – A partially obstructed breath that produces an ocean-like (or Darth Vader!) sound in the throat, commonly utilised in active practices such as Vinyasa to help maintain a focused mind and controlled breathing during movement.

Kapalabhati (Skull Shining Breath) – A cleansing breath of quick, forced exhalations and passive inhalations. It is invigorating but should be practiced with caution.

Bhramari (Bee Breath) – Calming breath in which a gentle humming noise is produced on the exhale, relaxing the mind with its vibrations.

Sitali (Cooling Breath) – Exercise in which air is inhaled through pursed lips or curled tongue, cooling the body and calming emotions.

Why do we practice breathwork in yoga sessions?

We do it for lots of important reasons, such as:

Creating mind-body awareness – Pranayama focuses attention on the breath, allowing us to tune into our body and inner experience more intimately.

Balancing our nerves – Various methods can stimulate or soothe the nervous system, promoting better wellbeing.

Concentration – Attention to the breath places the mind in the mindset for meditation, minimises distractions and leads to feelings of tranquility.

Enhancing energy – Conscious breathing increases oxygenation, and this can enhance energy and general vitality.

Cleansing – Some practices, such as Skull Shining Breath, claim to remove stale energy and aid the body’s natural detoxing.

What are the benefits?

The advantages of including breathwork in a yoga practice are numerous and include:

Reduced anxiety – Some techniques like Bee Breath and Alternate Nostril Breathing activate the parasympathetic nervous system, lowering cortisol levels and promoting relaxation.

Improved lung function – Controlling our breath strengthens respiratory muscles and lung capacity can be expanded with regular long-term practice.

Improved concentration – Oxygenation of our brain and the reduction of the rate of breathing help clear mental fogginess and sharpen the mind.

Greater emotional balance – Intentional, conscious breathing can help to balance our emotions, providing a feeling of stability during challenging moments.

Greater vitality – Breathwork improves circulation and energises the body, making it an excellent fatigue-fighter.

What If I find breathwork challenging?

Breathwork is not for everybody, and that is fine. If you find it tricky, here are are some tips:

Start slowly – start with basic breath awareness prior to moving on to structured techniques.

Breathe naturally – don’t force the breath. If an exercise is not comfortable, return to a natural rhythm.

Use props or postural support – Sitting on a cushion or reclining may make breathwork more comfortable.

Practice with guidance – A teacher can adapt techniques to your needs and provide adjustments. Consider some private yoga sessions to explore at your own pace.

Be patient – as with any skill, breathwork takes time. With consistent practice, it will become more natural and easier.

Final thoughts

Breathwork is a dimension of yoga that goes way beyond the mat. Whether relaxation, heightened energy or simply more connection to yourself is what you’re looking for, Pranayama provides a profound gateway to whole-body wellness. If you are new to working with the breath, begin gently, and in time you will discover the delights of connecting with your breath.

If you’d like to take a deep inhale and a slow exhale, visit Mount Martha Yoga and studio owner Emily can help you tap into the power of your breath with yoga Mornington Peninsula.