What's the Proper Way to Breathe When Performing Yoga?

Breathing is the essence of life. Yet, in the hustle of our daily routines, many of us overlook the importance of proper breathing, especially during physical activities like yoga. In yoga, breath isn't just an involuntary action—it's the bridge between the body and mind. Proper breathing techniques can elevate your yoga practice, making it more effective and fulfilling. In this blog, we'll explore the best ways to breathe while performing yoga and why it's a game-changer for your physical and mental well-being.

At CRAVEBYFW, we believe that wellness starts with the smallest steps. Incorporating mindful breathing into your yoga routine is one such step toward a healthier, more balanced lifestyle. Let's dive in!

Why Is Breathing Important in Yoga?

Yoga is more than just a series of physical postures. It's a holistic practice that combines movement, mindfulness, and breath control to achieve harmony within the body and mind. Breathing, also known as pranayama in Sanskrit, serves as the foundation of every yoga pose and meditation practice.

When you focus on your breath, you:

Enhance your body's oxygen flow, which boosts energy levels.
Calm your nervous system, reducing stress and anxiety.
Improve your concentration and stay present during practice.
Prevent injuries by maintaining control over your movements.

To dive deeper into the science behind breathing and mindfulness, you can visit Mindful.org—an excellent resource for understanding the mental benefits of proper breathing.

The Proper Way to Breathe During Yoga

1. Start With Deep Diaphragmatic Breathing (Belly Breathing)
Before jumping into any poses, begin with deep belly breaths to center yourself. Unlike shallow chest breathing, diaphragmatic breathing involves expanding your belly as you inhale and contracting it as you exhale.

Steps to try:

Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your stomach.
Inhale deeply through your nose, letting your stomach rise while keeping your chest still.
Exhale slowly through your nose or mouth, feeling your stomach fall.

This technique calms the mind and prepares your body for movement. For more tips on proper breathing techniques, check out this Healthline guide to breathing exercises.

2. Match Your Breath With Your Movement
One of yoga's core principles is linking breath with motion. A general rule of thumb is to inhale during expansive movements (like reaching your arms up in Tadasana) and exhale during contractions or twists (like folding forward in Uttanasana).

Inhale: Expand, lengthen, and create space.
Exhale: Ground, release tension, and deepen into the pose.

For example, in a sun salutation sequence:

Inhale as you lift your arms overhead in Upward Salute.
Exhale as you fold forward into Standing Forward Bend.

This rhythmic breathing allows your practice to flow seamlessly while keeping your mind engaged.

3. Practice Ujjayi Breathing (Victorious Breath)
Known as the "ocean breath," Ujjayi is one of the most common breathing techniques used in yoga. It creates a soft, whispering sound that helps you maintain focus and steady your breath.

Steps to practice Ujjayi breathing:

Inhale deeply through your nose.
Exhale through your nose while slightly constricting the back of your throat, as if you're fogging up a mirror.
Maintain a steady, audible breath throughout your practice.

To learn more about Ujjayi breathing and other advanced techniques, visit this Yoga Journal guide.

4. Don't Hold Your Breath!
One of the most common mistakes in yoga is holding your breath, especially during challenging poses. Holding your breath creates tension and interrupts the flow of energy.

Instead, remember this simple mantra: "Keep breathing, no matter what." When you encounter a difficult pose, slow your breath rather than holding it. This will help you stay calm and build endurance.

5. Experiment With Pranayama (Breath Control)
Yoga isn't just about how you breathe during poses—it's also about dedicated breathwork practices. Pranayama exercises can be performed before or after your yoga session to deepen your connection with your breath.

Here are two beginner-friendly pranayama techniques to try:

Nadi Shodhana (Alternate Nostril Breathing):
Balances energy channels and promotes relaxation.
1. Close your right nostril with your thumb and inhale through your left nostril.
2. Close your left nostril with your ring finger and exhale through your right nostril.
3. Inhale through your right nostril, then exhale through your left.
  Repeat this cycle for a few minutes.
Kapalabhati (Skull Shining Breath):
Energizes and detoxifies your body.
1. Take a deep inhale through your nose.
2. Exhale forcefully through your nose while contracting your abdominal muscles.
3. Repeat quick, forceful exhales for 20-30 seconds, followed by a natural inhale.

Want to learn more about pranayama? This article by Chopra offers a comprehensive breakdown of these ancient breathing techniques.

Breathing Tips for Beginners

Find Your Natural Rhythm: Don't overcomplicate things. Start by simply observing your breath without trying to control it.
Use Props for Support: Props like yoga blocks or bolsters can help you maintain proper posture, making it easier to breathe deeply.
Be Patient: Breath control is a skill that improves over time. Consistency is key!
Listen to Your Body: If you feel lightheaded or strained, pause and return to natural breathing.

The CRAVEBYFW Approach to Wellness

At CRAVEBYFW, we're passionate about helping individuals build sustainable wellness habits. Yoga, paired with mindful breathing, is one of the best ways to nurture your body and mind. Whether you're a beginner or a seasoned yogi, prioritizing your breath will transform your practice—and your life.

As you step onto your mat, remember: Your breath is your power. Breathe deeply, move mindfully, and stay present.