Yoga in One Syllable

How often do we stop and think about our breathing? The unconscious movement of air in and out of our body usually continues day and night without so much as a second thought. Yet without breath there would be no life, and one of the most important physical practices yoga encourages us to do is to become more aware of how we breathe.

At rest, correct breathing could be termed nose-belly breathing. What is meant by this? Simply that you should always breathe in and out through the nose, and the belly – the upper abdomen – should swell slightly before movement occurs in the chest.

Interestingly, research at the University of Maryland and at the State University of New York has found that the majority of people that spend their working day in front of a computer change their breathing pattern, away from the correct nose-belly breathing to favour the use of the upper chest.

Chest breathing requires 5-10 times as much energy as nose-belly breathing. It changes the ratio of carbon dioxide and oxygen in the blood, leading to a feeling of lethargy or ‘foggy brain’. Over time it leads to the deterioration of the muscles in the lower back affecting our posture and sometimes leading to lower back pain.

On the other hand if we maintain good nose-belly breathing, the diaphragm assists in massaging our internal organs, thus helping them to function better. The carbon dioxide-oxygen ratio in the blood ensures good brain function, and we continue to nourish and support our spine: the constant movement of the diaphragm tones up the deep spinal and pelvic floor muscles, a bit like repetitions with a small weight would improve the tone of our biceps in an exercise class.

This form of breathing has numerous physical benefits – its also one of the best ways to improve the tone of stomach muslces after giving birth – but best of all it improves the behaviour and functioning of our minds.

Simple Practice: You can do this Anywhere, Anytime.

You can practice this lying down, standing or sitting. Just make sure you are comfortable. If you’re sitting down make sure your both feet are flat on the ground and the your back is straight and supported by the chair (if it isn’t put a pillow at the small of your back). And, if your standing make sure your weight is evenly distributed in both feet.

• Place your right hand just above your navel and your left hand on the centre of your chest around the heart.
• Taking a normal sized breath begin to breathe in through the nose. Watch the right hand begin to move followed by the left hand.
• As you breathe out through the nose watch both hands fall simultaneously.

Practice this for a minute or two anytime, anywhere. When you get proficient you can do this practice without the use of the hands and instead use the mind to observe the movements of the belly and chest.