How do I breathe?

Yoga Discussion General Yoga
#1

Excuse this very ignorant post but I’m an absolute yoga newbie.

I’ve just started reading ‘Asana Pryanayama Mudra Bandha’ and am working on my first few Asanas.

My problem is… I don’t know how to breathe!

I remember when I was younger a school teacher told us that when you breathe in, your stomach should go out but mine seems to go in. Whenever I try to expand my stomach, I can only take very short breaths. Also, my breaths are quite short in general… is this normal? I eat healthily and am not overweight but admittedlty, I don’t do any exercise.

So any advice would be greatly appreciated. Thanks

#2

Welcome Ahimsa.

Did you search the forum or read this thread yet?

There are many components to breath in yoga practice. Some of them apply to asana and other apply to pranayama. However by the way you’ve phrased your question AND the fact you mention the belly I’ll take your question as an anatomical or mechanical question.

Here is my answer and it’s rationale. Both are important.

In yoga, generally speaking, the inhalation does not expand the belly. Though I will say that some do it. The belly may rise and fall slightly as it is in relationship with the rest of the body.

Why? The belly is a hydraulic system while the lungs are a pneumatic system. One of for pumping liquid and the other for pumping air/oxygen/carbon dioxide. So in respiration the breath remains in it’s home which is the lungs - between the collarbones and the diaphragm.

Does this help you?

#3

Hi,

Welcome to the Forum and to yoga, may you enjoy your journey. I am not going to say anything about the breathing, so much has be said about it and as IA points out there are many threads with advise on breathing.

I would like to comment on the book you are reading. That title of Swami Satyananda is a wonderful and very comprehensive book and I shall recommend it immediately. However, it is not the title I would recommend for a total newbie to yoga to start off reading as an introduction to yoga. Personally I think the book has been written with more advanced yogis and teachers in mind.

Do you have a teacher? Why not ask him/her what you have asked here about breathing, he/she will be able to explain and you have the advantage of actually seeing and experiencing it first hand.

Good luck.

#4

Hello Ahimsa,

It’s because you’re breathing with your ribs and shoulders. You have to first practice exhaling completely.

You want to expell all the air in the lungs by contracting the abdominal wall, pulling it inward, the navel into the spine, squeezing it all the way down to the mula. This pushes the diaphram upward into the thoracic cavity and air out of the lungs. Then, when the abdomen is released, it “goes out” with the inhalation, being aided by gravity. This is what’s called “passive inhalation.”

Very often, people work to lift the ribs and shoulders with inhalation (this is what pulls the abdomen in), and let them fall with exhalation. This also, is the cause of most common neck/shoulder tension.

Passive Inhalation is just the opposite. You want to be working to push all the air out, completely, so that naturally, it comes back in with release. This is a critical threshould to reach in a yogic life.

Just something else to observe.

Peace,
Emil

#5

Hi Ahimsa,
Asana Pranayama Budhra Bandha (APMB) is ‘the bible’ for many yoga practitioners and teachers.

It is easy enough to be understood by newbies (most parts) and deep enough to bring deeper awareness to teachers.

I personally know the writer who was Swami Nishchalanda who was a personal disciple of Swami Satyananda.

You will hear much conflicting advice and opinions from yoga teachers on breathing. Especially between those influenced by the Ashtanga lineage compared to all the other spiritual lineages.

In general, with ‘genuine yoga practice’ the key to breathing (at least for beginners) is to relax.
Nice easy slow relaxed breathing.
Easiest way to do this is lying on the back at the start, in Shavasana (check index of APMB).
Good idea to rest one hand on abdomen, and other on chest.
And try to let go, but not trying too hard, and have some fun as you explore your breathing.

As you inhale, try to breathe into the abdominal area (at least it will feel as if the breath is going there) gently, and if possible allow the belly or abdomine to rise slightly.

And as you exhale, try to again let go, and allow the belly to sink back down.

Focus on this for a while, and then practice this each day for a few minutes.

Well worth doing this for a couple of weeks before moving on to the thorasic breath.

The breath is the ‘key’ to going inwards. Well worth taking your time to allow this abdominal breathing to become almost second nature, before rushing on to any other techniques in yoga.

I wish you well ahimsa.

Best Wishes,
Dave

#6

I teach a lot of beginners and some have found some of the following tips to be helpful:

Take luxurious breaths. Don’t worry for now about where it’s going - focus on the abundance of air coming in and the volume of air going out.

Breathe all the way down into your bottom. Imagine your entire torso is a pitcher filling with water from the bottom to the top as you inhale.

I would say while you’re practicing asana, for now it’s best to just relax and not think about it too much. It’s pretty crucial for you to get enough air. :slight_smile: You can also just practice breathing separately if you want.

#7

[quote=ahimsa;11732]Excuse this very ignorant post but I’m an absolute yoga newbie.

I’ve just started reading ‘Asana Pryanayama Mudra Bandha’ and am working on my first few Asanas.

My problem is… I don’t know how to breathe!

I remember when I was younger a school teacher told us that when you breathe in, your stomach should go out but mine seems to go in. Whenever I try to expand my stomach, I can only take very short breaths. Also, my breaths are quite short in general… is this normal? I eat healthily and am not overweight but admittedlty, I don’t do any exercise.

So any advice would be greatly appreciated. Thanks[/quote]

Welcome Ahimsa! Up on your post, my advice is to first: [B]get enough air[/B].

What you need is freedom to
breathe way down to the bottom of your abdomen
allow oxygen to set fire to the waste material,
release energy for abdominal muscles to work.
Under these natural conditions you could eat
anything within reason and preserve your form.

also,

Don’t try any stretching exercises with the lungs empty of air.
Always stretch on a full breath and while you are holding it.
Contract the muscles of arms,legs,whichever group you are
working on at the time,while holding your breath.Then relax the
muscles and immediately exhale very slowly:th first time
through the mouth, afterwards through the nostrils.

You’ll find it difficult at the beginning, but with the practice, you will be well :slight_smile:

Best…