The breath is truly fascinating. It is both involuntary, happening automatically and subconsciously since the moment we were born, and also voluntary. We have the ability to consciously change our breath at anytime.
The breath is our vital life force. It sustains life, nourishes our cells, expels waste, and has effects on our nervous system.
Focusing on our breath, training it, and learning to control it can have an immense positive effect on our bodies, well being and athletic performance. In yoga, this art and science of breathing is called pranayama (prana=breath or life energy + ayama=unrestrain or extend).
As a nurse, I see the effect of the breath on a basic level every day. A huge emphasis is placed on coughing, deep breathing, and moving after surgery to promote healing and prevent disease, like pneumonia. As a runner, breath work and breath control has improved my focus and performance immensely.
My breathing is more efficient, recovery time is decreased and my mind is calm.
In yoga, great emphasis is placed on breathing. Asana, or yoga postures and sequencing, is practiced hand in hand with the breath. We learn to watch the breath, connect with the breath and move synchronously with the breath. There are many types of pranayama, all with great benefits. Some of my favorite yoga breathing exercises, which I use frequently, are below.
The Three-Part Breath
The three-part breath is especially helpful for relieving anxiety, insomnia, and easing tension. This yoga breath is usually practiced in a seated or lying down pose, but I also use it to warm up or cool down my lungs in running.
This is a slow, deep breath that fills every part of your lungs.
Breathing through your nose, begin by filling the top part of your chest, expanding your lungs beneath the clavicles fully. When you have completely filled the top part of your chest, continue the breath into your chest and side ribs and then finally into your belly, fully expanding your lungs entirely. To exhale, begin by pressing your bellybutton to your spine, pushing the air up and out of your belly, then your chest, and finally your upper chest. Imagine the breath as a wave washing into and out of the body. Notice if there are areas where you are tight or feel constricted. Continue to practice this technique for improved breath control and enhanced lung capacity.
Ocean or Victorious Breath
This is a common breathing technique in yoga, often referred to as ujjayi pranayama. Ujjayi breathing can be practiced in any pose or during movement. It is performed by pressing the glottis back, gently constricting the back of the throat, creating a soft soothing audible ocean sound, which is why it is also called the ocean breath. The slight restriction creates some resistance, naturally lengthening the breath, as you inhale and exhale through the nose fully. Ujjayi breathing is both calming and energizing, and also warms and relaxes the body.
Alternate nostril breathing
Our nasal passageways carry prana (vital life force) into our bodies. Throughout the day we unconsciously alternate breathing through our left and right nostrils. This pattern is not always equal and even, which is why alternate nostril breathing is beneficial. This yogic breathing technique calms the mind and nervous system.
It balances the brain hemispheres by bringing equal amounts of oxygen to both sides of the brain, improving mental clarity.
To perform alternate nostril breathing, find a comfortable seated or standing pose; place your right thumb on your right nostril and right ring finger on your left nostril. Start by gently closing the right nostril with your thumb, inhaling slowly and deeply through the left nostril. At the peak of inhalation, release your thumb, gently close the left nostril with your ring finger and slowly exhale fully through your right nostril. At the peak of exhalation, inhale slowly back through your right nostril, close the right nostril and exhale slowly through your left nostril. Repeat this sequence for at least five breaths.
Breath is the link between mind and body.
-Dan Brule
Making Bodies Better 