How to Breathe — Pranayama

Breath is involuntary, it happens without thought, and yet is the singular most important thing the body does. Everything depends on the continuous rhythm of the inhale and exhale.

Breath is the beginning of everything. It gives life not only to the living world but also to ideas, concepts, and stories. In Hebrew, there are no vowels, only consonants. The language was designed for the sacred texts to be spoken aloud, not read. The words hold meaning only when they are spoken— it is the breath that breathes life into them.(7)(11)(15) 

The breath of creation is present in many religions, both ancient and modern. In the Abrahamic faiths, Yahweh (God) gives life to humanity by breathing into Adam.(3) In Hinduism, Brahma, the god of creation, "breathed life into gods, demons, humans, animals, and plants, each playing its part harmoniously in the grand design of the universe."(5) 

In the Nigerian Yoruba creation story, Olodumare, the Creator of All That Exists, made helper gods called Orishas to assist in creating the world. Obatala was one such god, gifted with the power to shape humans from clay, so that Olodumare could breathe life into them.(1)(8) 

In the Mesoamerican creation story (Aztec, Toltec, Mayan), Quetzalcóatl, the Feathered Serpent and god of wind, is the creator of the first humans. He shaped them from the bones of his ancestors, mixed with his own blood, and used the Divine Wind, Tezcatlipoca, to breathe life "into existence, symbolizing the connection between breath and vitality."(9)(12) Throughout the world's creation stories, breath is the origin of everything.

Pranayama

Each time we step onto the yoga mat, our first direction is to close our eyes and bring our attention to the breath. We begin with simple observation, without judgment—just allowing the breath to breathe itself. Then, we are guided through an intentional pranayama practice, such as alternate nostril breathing or ocean breath. After pranayama, we move into our asanas, using the breath to support our practice as we flow.

While pranayama typically lasts only about five minutes, the breath guides the energy of the entire practice. According to Patanjali, pranayama follows asana practice, but in modern yoga, particularly in vinyasa classes, breathing practices often begin the session and savasana concludes it.

The fourth limb of the yogic path, pranayama, comes from the Sanskrit words "prana," meaning life force or vitality, and "ayama," meaning to stretch or extend, which describes the action of pranayama. 

Panantajali states that pranayama “involves the regulation of the exhalation, the inhalation, and the suspension of breath. The regulation of these processes is achieved by modulating their length and maintaining this modulation for a period of time, as well as directing the mind into the process. These components of breathing must be both long and uniform.”(4)

Patanjali describes the four parts of breath: exhalation (rechaka), inhalation (puraka), the suspension of breath after exhalation (bahya kumbhaka), and the suspension of breath after inhalation (antara kumbhaka).(4)(10) The box breath is an ideal practice for exploring these four stages. Each stage is for an even count like for a count of four. You inhale for a count of four, pause the breath for a count of four, exhale for four, and then pause your breath for another count of four, continuing until you feel a sense of relief. Interestingly, box breathing is also the go-to technique used by Navy SEALs to maintain calm and focus in high-stress situations.(2)(13)

In the Yoga Sutra, the exhalation (bahya vritti) is given the most importance, followed by the inhalation (abhyantara vritti), and then the suspension of breath (stambha vritti). However, there is a caution when practicing pranayama: “If the inhalation is rough, there is no need to worry, but if the exhalation is uneven, it is a sign of illness, either present or impending.” In yoga, the exhale is crucial because it helps cleanse the body of toxins and impurities, creating space for prana, or life force, to flow more freely.(4)

If you are experiencing shortness of breath, suffer from chronic breathing disorders, or have difficulty exhaling, pranayama may not be suitable for you. For pranayama practice, the exhale must be slow, steady, and quiet—otherwise, the practice will be compromised. However, as Desikachar notes in The Heart of Yoga, if an extra breath is needed during pranayama (or even asana), take it. Remember, the first step on the yogic path is the yama ahimsa—before anything else, we start with consideration and kindness, especially toward ourselves.(4)

Breath Awareness - Get to Know the Inhale

A quick note about breathing: modern people often tend to breathe mostly with our chest, rather than fully utilizing our lung capacity. Let’s become more aware of our breath and lung capacity through a simple breathing practice.

If you are experiencing a shortness of breath or experience chronic breathing disorders, please do not participate but feel free to observe. Also, if you feel overwhelmed or short of breath, let go of the breathing practice and let your breath breathe itself. 

I invite you to sit up tall, whether you're seated in a chair or cross-legged on the floor. Aim to align your shoulders over your hips and your ears over your shoulders. You can close your eyes if you’d like, or keep them gently open—it's up to you. Take a couple of revitalizing breaths, allowing your spine to stretch tall with each inhale and relaxing your shoulders with each exhale.

Now, bring your attention to the lungs and where they are in the body. You might place your hands gently on your ribs to help connect with the breath. Imagine you are breathing into the bottom part of the lungs, filling them from the bottom up. Visualizing the lungs as air tanks may be helpful.

When you exhale, simply let the breath go without forcing anything. We’ll be inhaling and exhaling through the nose, but if you feel overwhelmed and need to exhale through your mouth, feel free to do so.

Let's begin by clearing our lungs—on your next exhale, push as much air out as possible. Then, when you inhale, gently breathe into the bottom of your lungs, slowly filling them up into the chest, throat, and feeling the air swirl in the nasal cavity. Pause for a moment, and then release the breath, allowing the natural exhale. Let’s do that again.

Inhale gently through the bottom of the lungs, letting the air fill your chest, throat, and nasal cavity—pause—then gently exhale, emptying the air fully. Continue repeating this a few more times. We’re simply getting familiar with our breath—no judgment, just observation.

When you’re ready, let go of the practice and allow the breath to breathe itself. While this isn’t a formal pranayama practice, it’s a great exercise for cultivating awareness of the breath.

Diaphragm Awareness - Get to Know the Exhale

Now that we have a greater awareness of our lungs, let’s focus on getting to know the diaphragm.

The diaphragm is a muscle located in the torso that separates the lungs and heart from the rest of the body.(14) When you inhale, the air pushes the diaphragm downward, expanding the lung area to make room for the breath. As you exhale, the diaphragm automatically moves upward, pushing the inhaled air out. The belly follows the breath, expanding and contracting as the diaphragm moves.

Let’s explore. Take a deep inhale, then exhale fully. Notice how the diaphragm passively pushes the air out as you let go. Let’s try it again—take a big inhale and hold your breath for a moment, feeling your belly slightly expand as the diaphragm pushes down. When you release your breath, observe how the diaphragm pushes up from within, expelling the air and making space for the next inhale.

Inhale slowly and deliberately, imagining the diaphragm pushing downward. Exhale, feeling the diaphragm rise with the release. Continue exploring at your own pace, and when you’re ready, simply relax your breath.

Concluding Thoughts

Pranayama and modern breathwork techniques share many similarities, both offering calming effects. The key difference lies in their focus: breathwork is primarily health-oriented, while pranayama has spiritual connections through yoga. Despite this distinction, the techniques are essentially interchangeable. A prime example is the box breath—a modern breathwork method. Research has confirmed its ability to reduce stress by exploring the four phases of the breath. If you want to explore the four breath phases, try practicing the box breath with Cultivating Chill.

In many cultures and religions, the breath is seen as foundational. Yet, in the rush of modern life, we often take it for granted. Yoga, however, offers a dedicated space to not only practice breathing but also to observe how the body responds with each inhale, exhale, and breath hold. By focusing on the breath, we cultivate mindfulness and presence. Ultimately, the purpose of yoga is to calm the mind, with the breath guiding the practice.

Bibliography 

1 - “African Creation Myths from Different Regions.” Afriklens, November 26, 2024.

2 - Balban, Melis Yilmaz, Eric Neri, Manuela M. Kogon. “Brief Structured Respiration Practices Enhance Mood and Reduce Physiological Arousal.” Cell Reports Medicine 4, no. 1 (2023).

3 - Bible Hub. “Genesis 2:7.”

4 - Desikachar, T.K.V. The Heart of Yoga, 54, 59-60, 67, 181-182. Inner Traditions International, 1995.

5 - Divine Hindu. “Lord Brahma: The Architect of Existence.”

7 - Hebrew for Christians. “Breathing God’s Name…”

8 - Lawal, Babatunde. “Divinity, Creativity and Humanity in Yoruba Aesthetics.” Literature & Aesthetics 15, no. 1 (2005): 162-163.

9 - Mythology WorldWide. “Quetzalcoatl and the Divine Wind: A Tale of Creation and Renewal in Mesoamerican Mythology.”

10 - MyVinyasa. Teaching Notes from 200-Hour Vinyasa Yoga Teacher Training, 2022. 

11 - Ohr Somayach. “Ask a Rabbi: Varying Vowels.”

12 - University of California, Irvine Libraries. “Realms Of The Sacred in Daily Life: Early Written Records Of Mesoamerica.” Aztec Codices: Borbonicus, Leaves 3-4.

13 - Röttger, Stefan, Dominique A. Theobald, Johanna Abendroth, and Thomas Jacobsen. “The Effectiveness of Combat Tactical Breathing as Compared with Prolonged Exhalation.” Applied Psychophysiology and Biofeedback 46, no. 1 (2021): 19-28. 

14 - The Torah Learning Library of the Yeshivat Chovevei Torah. “Why Is the Torah So Hard To Read.” 

15 - The National Heart, Lung, and Blood Institute. “How the Lungs Work: How Your Body Controls Breathing.”

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