Last Updated Aug 2013
All the respiration mechanics, breathing principles and exercises that we know are beneficial to both outpatients and inpatients. As most experienced therapists know, most Americans really don’t know how to breath properly.
I discovered this about myself in physical therapy school when my resting respiratory rate was over 20 breaths per minute. The ‘normal’ rate for a 20-something, healthy person is about 12. When I learned how to use my diaphragm, it really made a difference. Not only did it feel good, but it helped me improve my public speaking abilities without literally losing my breath.
Pranayama is essentially the yoga of breathing. It’s not always included or at least not emphasized in a typical American yoga class. Both my experience as a Physical Therapist and as a yoga teacher have led me to the conclusion that the education of the breath should always be a precursor to learning the physical postures of yoga. Without proper breathing, asana becomes lifeless, ineffective, even potentially dangerous.
The first step is to learn diaphagmatic breathing or the Belly Breath, which promotes deep relaxation. It may be used for introductory yoga sessions and during restorative yoga postures. It can also be used for relaxation and stress management throughout the day.
After that has been mastered, then Victorious/Ujyaii breath is essential for a proper yoga practice. This is a combination of breathing with your diaphragm while also engaging the deep, stabilizing muscles of the torso. This technique of breathing exercise brings force and life into your postures. This is the breath that keeps you focused ‘in the zone’ during your practice. When done properly, it serves as a cue for when you are over-doing, over-reaching or feeling fear while working 
with an asana. It is also the breath that will keep you focused and present to experience the deeper layers of even the most basic postures.
Some pranayama practices are safe and gentle and others are intense and potentially dangerous techniques. Master your Belly Breath (diaphragmatic) first and then the warrior (TATD) breath.
Here are two practices that you may find beneficial:
1. Belly Breath:
Technique:
- Inhale through the nose and allow the belly to expand.
- Exhale through the nose or mouth. The navel draws back toward the spine without effort.
- Repeat for 3 breaths for functional relaxation or several minutes as needed for deep relaxation or sleep.
Position:
- Supine or Prone, supported by blankets or bolsters (or any other restorative posture). This technique can also be done in any position throughout the day. Practice at work, while driving or sitting in a waiting room.
2. Victorious Breath (Ujyaii Pranayama):
Technique:
- Place your hands on your lower ribcage when learning or reviewing this technique. Draw the navel into the spine lightly but firmly enough to feel slight, internal tension.
- Inhale and feel the ribcage moving out laterally. Keep the neck and shoulder muscles relaxed.
- Exhale, feel the ribcage get smaller as the ribs return to center.
- Slightly close the back of the throat (glottis). Fill the lungs from bottom of the ribcage to collar bones, with the slight abdominal tension as described above. Listen to the sound of the inhalation.
Exhale as if you are fogging a mirror. After a few rounds, close the mouth. Listen to the sound of your breath, like a distant ocean surf (or Darth Vader, depending on your preference of imagery.) Maintain light tone in the lower abdominals (transverse abdominus).
Position:
- Learn by practicing in hook lying or quadraped. Progress to seated and standing positions. Progress from static postures to dynamic actions.
There are many other pranayama practices that provide a diverse array of benefits. There are techniques for invigoration, balancing, detoxing, cooling, calming and even breathing exercises that helps to clear sinus.
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