Breathe in, Breathe out

I was a Hatha Yoga Teacher for many years, both while living in Cape Town and up until a few years back here in Johannesburg. The traditional Sanskrit term for yoga breathing is Pranayama, and it encompasses a variety of practices, some of which are quite intense and not intended for the yoga beginner. One of the first things that the new hatha yogi is taught is the importance of the breath as part of the yoga practice. To the outsider, Hatha Yoga may appear to be a series of physical movements and postures, but in fact it goes far deeper to a place where the inner organs and systems, and of course the breath, are involved in the practice.


Springtime in the garden: Indigenous South African Clivias


One of the cornerstones of the practice of yoga is awareness of the breath, which brings me to the point of this article: The importance of the awareness of breathing in daily life. It is a known fact that our thoughts and feelings have a direct impact on our breathing and this in turn affects the inner workings of our body’s vital organs. Feelings of stress tend to cause shallow breathing which restricts the vital flow of oxygen and the removal of impurities in the body. Simply put, we need to breathe effectively in order to perform effectively, and we need to breathe effectively in order to manage the feeling of tension that is inhibiting our breathing in the first place.

The texts we studied from as teachers placed an emphasis on how to BREATHE DEEPER into the abdomen and rib cage in order to optimize the uptake of the breath, and then to extend the exhalation by drawing the rib cage inward to fully empty the lungs.

When I taught my new students about breathing I would encourage them to BREATHE SLOWER, as a starting point.

I believe that to develop “stress free breathing”, we sometimes need to focus simply on breathing slower, as opposed to breathing deeper. Try the following next time you become aware of feelings of stress, tension or shallow breathing: JUST SLOW DOWN. Relax, and don’t force your breathing -it must not feel uncomfortable in any way. Just breathe normally, preferably through the nostrils, but through the mouth is fine if you need to, and allow your breathing to slow down slightly. Feel free to sigh or yawn if you feel the urge- those are good stress relievers too.

You may now find that your tension levels drop and that you start to feel in better control of yourself and the situation at hand. You might notice that as the breath slows down, so does the heart rate, and the breathing becomes deeper and more relaxed. You might notice too how focusing on calm breathing keeps the heart rate down, whereas focusing on stressful thoughts brings the heart rate up. Better breathing may not be the answer to all your problems but it is a way towards an improved sense of well-being and towards improving your coping mechanisms.

7 thoughts on “Breathe in, Breathe out

  1. amandavanniekerk 2017-09-14 / 3:07 pm

    Pleasure! I am still surprised at how often I have to remind myself to do the same, even after all my years of experience! Being in a yoga class is one thing, but being out there in the real world and managing day to day issues, is where our real challenges lie.


  2. Annette le Roux 2017-09-14 / 3:23 pm

    Thanks for the reminder Amanda! At the airport on my way to a stressful family event, I bought a little book by Thich Naht Hanh called how to relax. The breath advice and staying in the moment got me through the week intact! That and long chats with special supportive friends♡

    Liked by 2 people

  3. amandavanniekerk 2017-09-15 / 9:44 am

    Hi Annette… those are all excellent stress ‘helpers’. Our inner wisdom can be accessed by doing just that: breathing consciously, which in turn helps us to stay in the moment where we can focus away from stressful thoughts. And chats with good friends are always helpful ! 🙂


  4. zirah1 2017-09-18 / 4:35 pm

    I agree. Often just slowing down the breath is more helpful/comfortable/less stressful for me than trying to concentrate on breathing more deeply.


  5. amandavanniekerk 2017-09-19 / 9:35 am

    Yes, interesting isn’t it? … maybe it’s because ‘breather deeper’ implies more effort, and ‘breathe slower’ implies less effort! Thank you for your comment 🙂


    • zirah1 2017-09-19 / 8:11 pm

      Yes, I think the psychological effect of the words plays a part, but also deep breathing actually feels unnatural and forced, but I guess that’s because I don’t normally do a lot of deep breathing. 🙂

      Liked by 1 person

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