Breath In, Breath Out

Our Respiratory system stretches from nose to lungs encompassing nasal passages, sinus cavities, back of the throat (larynx), windpipe (trachea), bronchial tubes and lungs. It has two life giving purposes, 1- to bring oxygen to your body which enables a unique human quality, the ability to speak and 2- to cleanse, as each exhale releases gaseous waste matter from your body.

Current day social systems have created an environment that encourages discomfort with natural body functions. An environment where any sound coming from the body is considered inappropriate and should be quieted or silenced. With regard to the breath, I see this a lot in public yoga classes, where the teacher is cueing a longer than normal inhale and full extended exhale and all you hear is silence. I'm always curious what each student would sound like if they were able to fully embrace their breath.

When considering your breath it's important to understand the effects of poor breathing which can include fatigue, low vitality, sore upper body, frozen emotions and a chronic sympathetic nervous system dominant state. Have you ever taken a deep breath in and let it out with a sigh and noticed your system resetting? Maybe in a moment of frustration or anger. The breath moves and changes our energetic state.

Pranayama, the yogic practice of controlling and regulating the breath can offset these negative effects. It can improve immune system function, reduce heart rate and blood pressure and increase heart rate variability, and not just for the short term. With consistent practice these benefits are maintained, to some degree, over time.

There are many Pranayama to explore, and in yoga we use the breath to help clients shift their energetic state. Establishing a new rhythm at the belly center can bring a person back to their identity, back to their essence. Energy can be more "up" or active, more "down" or calming, or more "even keeled", balanced. See below for a list of different Pranayama terms. Consider taking a deeper dive to experience one at a time.

• Sama Vrtti: Balanced breath. When the active elements of the breath, inhale and exhale, are equal.

• Visama Vrtti: When active elements of the breath are not equal. For example, longer exhalation.

• Nadi Shodana: Opposite nostril breath. Exhale completely block right nostril, breath in through left, block left, exhale through right nostril. Inhale through right, block right, exhale through left. Inhaled through left and repeat. (My fav!)

• Sitali: Cooling breath. Curling tongue with sides of the mouth, breath in and out through the tunnel shape. If you can't curl your tongue, inhale through your mouth in between your teeth and exhale through your nostrils.

• Bhramari: Humming bee breath. Inhale making an sss sound, exhale making a humming sound like a bee. Since the exhale is longer, this breath is great for anxiety and it offers sound that can block out mind chatter.

• Kapala-bhati: Skull shining breath. Focusing on exhalation only. Short, sharp full exhalations of breath through the nose, drawing belly button towards the spine, in and up on each exhale allowing it to fully release on inhale. Inhale is passive.

• Bhastrika: Breath of fire or bellows breath. Short, sharp inhalations and exhalations. Unlike Kapala-bhati, inhale is active. Slight constriction at the vocal chords.

• Ujjayi Pranayama: Victorious breath, ocean breath. A balanced inhale and exhale through gentle constriction at the back of the throat whil breathing through the nose.

• Kumbhaka: Breath retention, either after the inhale or after the exhale or both!

• Chandra Bhedana: Breath is inhaled through the left nostril and exhaled through the right. This is a cooling practice.

• Surya Bhedana: The breath is inhaled through the right nostril and exhaled through the left. Warming, solar practice.

Keep inquiring. Keep searching. Keep trusting. You are exactly where you need to be at exactly the time you need to be there. I welcome any questions via email, text or call, so please reach out! I am here to support you. Take care of yourself and each other.

In Service,

Madi