What are some breathing techniques?
- Michelle Rae Sobi
- 3 days ago
- 3 min read
Here are some breathing techniques to explore.
Breathing Techniques
(Lesson — Edge Yoga School Educational Library)
🌿 Overview
Breath is the thread between body and mind.In yoga, your breath becomes the foundation of your practice—organizing movement, supporting focus, and regulating your nervous system. When breath and body work together, movement requires far less effort and becomes more fluid and intentional.
This lesson explores foundational breathing techniques used in yoga, their benefits, and how to practice them safely.
🧘 Following the Breath in Yoga
The breath naturally guides the direction of movement:
Inhale when you rise, expand, lengthen, or move against gravity
Exhale when you fold, contract, release, or move with gravity
This pattern supports alignment, flow, and energetic balance.
Sun Salutation A Example
Inhale — arms rise
Exhale — forward fold
Inhale — halfway lift
Exhale — high to low plank
Inhale — Upward Facing Dog or Cobra
Exhale — Downward Facing Dog
Pause for three breaths
Inhale — look forward
Exhale — step or jump to the top of your mat
Inhale — halfway lift
Exhale — forward fold
Inhale — arms rise
Exhale — hands to heart center
🌱 Abdominal Breathing
Also called Belly Breathing or Diaphragmatic Breathing
Although the breath itself does not enter the abdomen, the diaphragm creates a wave-like motion that expands and contracts the belly. When the diaphragm contracts, it flattens downward, allowing the lungs to expand. When it relaxes, the dome lifts, releasing the breath.
Benefits
Enhanced oxygenation
Decreased stress
Improved pain tolerance
Support for emotional regulation
Improved digestive health
How to Practice
Lie in Savasana with a bolster under your knees.Relax your ribcage and belly.Place one hand on your chest and one on your abdomen.Allow the breath to move freely, feeling the rise and fall of the belly with each inhale and exhale.
🌿 Yogic Breathing
Also called Three-Part Breath or Dirga Pranayama
This technique encourages breath awareness and spaciousness through the belly, ribs, and upper chest.
Benefits
Dirga Pranayama helps:
calm the mind
settle the nervous system
reduce anxiety
promote oxygen flow
support a sense of clarity and ease
How to Practice
Sit comfortably and close your eyes.Place one hand on your belly.Inhale slowly, letting the breath expand the belly → ribs → chest.Exhale from the chest → ribs → belly.Continue for 5–10 rounds.
🌬️ Breath Retention
Sanskrit: Kumbhaka
Breath retention can be practiced:
after an inhale (Antara Kumbhaka)
after an exhale (Bahya Kumbhaka)
It is always practiced with caution.
Safety Rules
Never retain the breath on consecutive rounds
Allow 2–3 normal breaths between retentions
Begin with gentle holds (⅓–½ of the breath length)
Increase duration only after several weeks of consistent practice
Potential Benefits
Strengthens the diaphragm
Restores energy
Cleanses the respiratory system
🌊 Ujjayi Breathing
Victorious Breath, Ocean Breath
Known for its soft, wave-like sound, Ujjayi accompanies movement throughout yoga practice.
Benefits
Increases oxygenation
Builds internal heat
Releases physical tension
Encourages pranic flow
Regulates blood pressure
Helps maintain rhythmic movement
Supports detoxification
Increases presence and meditative awareness
How to Practice
Inhale through the nose.Exhale as if fogging a mirror: “HAAAAA,” noticing the sensation in the throat.Then repeat the same throat engagement while keeping the lips gently closed, breathing through the nose with a whisper-like sound.Keep the breath smooth and continuous.
🧡 Respect Your Body
Forcing the breath—just like forcing the body into a posture—can lead to strain or elevated cortisol.Always practice with:
patience
curiosity
compassion
non-attachment
Let the breath guide you, not the other way around.
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