Just Breathe

“Cause you can't jump the track, we're like cars on a cable,
And life's like an hourglass, glued to the table.
No one can find the rewind button, girl,
So cradle your head in your hands,
And breathe... just breathe,
Oh breathe, just breathe”

Lyrics from Anna Nalick’s song “Just Breathe”

A fundamental component of a yoga practice is the breath. Each movement is performed either on an inhale or an exhale. Yogic breathing, known as Ujjaiyi breathing, is deep, rhythmic inhalations and exhalations through the nose. The breath drives the practice and tells the practitioner when to take a pose deeper or when to back off. If the breath is steady and unaffected, it is most likely OK to try and fold further into a forward straddle or push up higher into a backbend. If the breath becomes labored or erratic, that’s a signal to slow down and regain focus. Focusing on the breath in yoga is a wonderful lesson that can be taken “off the mat” as well. How many times has someone told you to “calm down and take a deep breath”? The simple act of breathing deeply and with intention can prove great for stress release in all settings, not just yoga class.
There are many health benefits associated with deep breathing. When stressed, or operating in a state of hurried unconsciousness (which I do multiple times a day), the breath becomes shallow. Studies have shown that when the breath is shallow, blood pressure rises. On the other hand, deep breathing oxygenates the body, providing a boost of energy and a natural release of endorphins. Deep breathing also relaxes tense neck, back, and stomach muscles relieving anxiety related indigestion and body aches.
A yoga class provides the perfect environment to develop a relationship with the breath. After all, the teacher is frequently reminding his or her students to “return to the breath” or coordinate movements with an inhale or exhale. I have had teachers tell their students that if they are breathing in conjunction with the class, they are receiving all the benefits of the yoga class even if they cannot perform many of the asanas. Deep breathing truly allows a yoga practitioner to go deeper into a pose. For example, while doing a seated forward bend, it is helpful to take a deep inhale and lengthen the spine and, on an exhale, fold forward. Even if you only go an inch or a centimeter further, you will begin to experience the relationship between yoga postures and deep breathing.
It is very interesting to become aware of stress related shallow breathing and how often and how quickly it can happen. You can make a daily practice of becoming aware of this occurrence and put into practice deep breathing techniques. Note any positive effects and how it can affect the course of the rest of your day. I invite you to become aware of your breath over the next few days both at yoga class or, if you are currently in my situation and don’t have the time to “escape” , at home with your kids, in the grocery line, or at work. I find it helpful to start my day with a few minutes of deep breathing, meditation, and/or pranayama and then, throughout the day, I try to be aware of the relationship between stress and shallow breathing. I have come to realize that the simple act of taking a moment to focus on your breath, and consciously decide to breathe deeply and with intention, can provide a much needed calming effect and change your attitude. If at work, you can utilize your scheduled breaks to cultivate this practice or, if you are a stay-at-home parent, simply let your kids know that, “I need a time out”, flee to the closest quiet spot and utilize this wonderful and free relaxation self-service.
Wishing you Peace, Love, and Happiness.

Jaime