Pose of the Month

Pranayama, Yogic Breath to Relieve Stress

The next time you are stressed out and tense, notice how you are breathing. Most likely you’ll find the breath shallow, quick and high up in the chest. Sometimes we are so used to breathing this way our body forgets how to do it any other way.

In Yoga we practice breathing in a way that induces a calmer, quieter mind and dramatically reduces the tension and stress in our bodies.

Begin by lying comfortably on your back with a blanket under your head so the chin is slightly lower than the forehead. This will help to draw your attention downward and into the body.

Close your eyes and notice where in the body you feel your breath. What moves as you inhale and exhale? See if you can watch the breath without changing it in any way.

In the beginning, you might find that as soon as you turn our attention fully onto the breath it is no longer natural and you control it automatically. Don’t judge yourself for this, just be aware of it.

Now place the palm of your left hand on your solar plexus; just above the belly button. As you inhale, keep your attention on this place. With each inhalation, invite the breath to come into your hand. Be patient and don’t force anything. With practice, you may feel a gentle expansion of the belly into the palm of your hand. On the exhalation, the belly draws slightly toward the floor. Continue breathing and watching for the rise and fall of the belly. It isn’t about taking in more breath, it is about improving the quality of the breath by using the diaphragm more fully and bringing the breath more deeply into your lungs.

Notice how you feel after several rounds of this practice. You may find that your forehead is just a little smoother, your jaw is not clenched so tightly, and your shoulders have relaxed towards the floor. Studies have shown that this kind of breathing lowers blood pressure, and relaxes tense muscles. It has also been proven to reduce stress, anxiety, insomnia, hot flashes and fatigue while promoting clearer thinking. It’s nice to practice lying down, but you can return to this practice when you are sitting in traffic, standing in a long line, having a difficult conversation or just enjoying the feel of the sun on your face as you walk to your car. The breath is always with you to soothe you in times of stress as well as deepen your experience of the rich, joyful moments of your life.