Isabella Litt is a qualified Yoga teacher who has teamed up with Make Moves to share her knowledge about Yoga, breathwork, and how the practice can guide you towards mindfulness. The article is based specifically on breathwork and techniques to help you combat stress and connect with the mind and body daily. If you would like to learn more about yoga, please refer to the useful links at the bottom of the page or reach out to a yoga expert or teacher.
Photo by Yannic Läderach
The Benefits of Breathwork or Pranayama
Deep breathing can help to reduce stress and anxiety by helping you to detach from negative or distracting thoughts and sensations. “Through consciously marrying the breath and movement you can bring the nervous system out of a sympathetic nervous state, to a parasympathetic nervous state. This brings your body from being on high alert to being more relaxed, and has many benefits including:
- Increased activity and blood flow digestion
- Elevated immune system functioning
- Process of tissue healing or growth
- Helps with anxiety, the brain activity is more active, and focused on connection and relationship building.
In yoga we marry the breath with movement to help regulate our nervous system. By breathing smoothly and steadily the body is sending a signal to the brain that it is safe which in turn reduces stress, blood pressure and heart rate.
In our yoga practice, on the mat, we can use the breath to calm the mind and become present to our thoughts and reactions. It teaches us to acknowledge negative thoughts; that may be frustration with holding a pose for a lengthy time, but to react by breathing through it and calming the ‘fluctuations of the mind’. The more you practice the easier it is to utilize this non-reactive state in your day to day lives.”- Isabella Litt
5 Benefits
- Relieves stress and anxiety- Breath practice encourages mental focus and helping bring the mind back to the present moment.
- Lowers blood pressure- Slow, deep breathing activates the parasympathetic nervous system which decreases the heart rate and dilates blood vessels, reducing your overall blood pressure.
- Increases mindfulness and emotional regulation- Breathing consciously can help to bring balance back to the body at both physical and emotional levels by activating the parasympathetic nervous system. It provides you with the opportunity to slow down and notice your emotions, thoughts, and urges.
- Improves sleep- Using the breathing exercises before bed can help to relax the body and mind to enter a restful state and stay asleep.
- Helps manage symptoms of PTSD- Pranayama can be used during high periods of stress to help calm the body and mind, which can be used to cope with symptoms of PTSD.
3 Breathing Techniques
There are different breathing practices applied in yoga and in daily life that are used for a desired outcome. Usually, faster inhalation increases the heart rate while slower breaths are utilized for calming and regulation. Here are 3 different pranayamas that are practiced in yoga:
Ujjayi breath or ‘ocean breath’
Ujjayi breath is often practiced in physical postures (asana) to bring power and focus to the body. Practice by inhaling and exhaling through the nose while constricting the back of the throat. Ujjayi is also known as ocean breath as the sound should mimic the soothing sound of the ocean. This practice is effective in helping calm the nervous system down.
- Ujjayi: Victory over
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Pranayama: Prana – life force, breath; Yama – control, restraint, regulation
Kapala Buti or ‘fire breath’
Kapala Buti is an energizing breath to ignite the fire in your navel (sacral chakra). The breath involves a passive inhale followed by a sharp exhalation out of the nose, while pulling the navel in on each exhale. This is a quick breathing technique that has a cleansing effect on the body. Kapala Buti has many benefits and is usually practiced in the morning as it can help improve focus and energy levels.
Sama Vritti or box ‘breathing’
Sama Vritti meaning ‘same, flow or wave’ is the practice of inhaling and exhaling for equal lengths of time. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts and repeat. The technique allows the person to feel centred and present in the moment by bringing the focus to the breath, which ultimately calms the mind and brings you into a meditative state. By expanding the count to 6 seconds you can quickly calm the mind, as the long exhale is the key to calming the nervous system. Sama Vritti is a great technique for grounding, anxiety or to regulate the nervous system if you find yourself in a state of panic.
Photo by rishikesh yogpeeth
About Yoga
Yoga is an ancient practice that incorporates physical postures (asana), breathing techniques (pranayama) and meditation to support physical, mental, and spiritual well-being.
The practice of breathwork or pranayama is believed to clear the body of emotional and physical obstacles to guide us towards mental clarity. It can be transferred to other aspects of life that are often used to practice mindfulness, reduce stress and anxiety, or to improve breathing patterns.
What is commonly referred to as Yoga in the west is traditionally called Hatha (Ha: Sun, ta: moon), which refers to yoga bringing balance between the sun and the moon to you during your practice. Patanjali’s yoga sutras ‘8 limbs of yoga’ offers guidelines for living a meaningful and purposeful life, with the different paths emphasizing different approaches and techniques with one goal in mind, enlightenment.
Internal Equilibrium
The feeling of balance, or finding the connection between your heart, mind and spirit is referred to as equilibrium. Our heart and brain are said to be synchronized; no hyper or depressed physical, emotional, or mental sensations. We are more likely to feel grounded, positive, and strong which in turn makes us feel like we can tackle daily life, or any obstacles effortlessly.
“In the traditional Hatha yoga, we become the ‘observer of our minds’ maintaining inner equilibrium through the practice of stillness. The action usually requires holding a pose for a few minutes to teach us to keep our breath steady, and to recognize our reactions to the longer and more challenging poses. If practiced regularly, the balance will transfer from our mats to situations daily- we can bring our breathwork and mental clarity in to keep ourselves calm and cool in situations that may challenge us”- Isabella Litt
Who can practice yoga?
“Anyone can practice yoga! I started my journey because of a recommendation from a masseuse who told me it would help with my tight muscles. I found it helped immensely with my muscles but also with calming my active mind.
Yoga is one of the first spaces where I realized just how much time I spend in my thoughts and at this point I started my path to mindful meditation, which was different to the visualization type of meditation I had been practicing. I soon found that yoga is not supposed to be a practice about flexibility, how well you can stretch, or how well you can balance. It is a practice to help cultivate more stillness in your mind through physical practice on the mat. Yoga will be different for every person in their body which is why it is such a beautiful practice to me. It’s different for all of us, and accessible to all who seek a practice that is so much more than just exercise.”
What have you experienced through the practice of Yoga?
“I have experienced an increase in strength, mobility, flexibility, weight loss, reduced stress and anxiety levels, and many other benefits. I have been practicing yoga for nearly 5 years and I am still a student. I still learn all the time about my body and how it changes, what muscles I’m using to support a pose, how my breath can help me hone into concentration and out of the stories we are constantly playing in our minds.
Yoga is a beautiful practice. I encourage everyone to stick it out for a month and watch how little by little your life is changing for the better.”
Do you have any tips to share?
“My tips are to not judge yourself when you are beginning, be gentle with your learning process and find a teacher that you vibe with. Don’t ever compare yourself or your practice to others, Yoga is unique to everyone. The only thing that matters is showing up for yourself, it’s your practice and no one else’s!
If you have been thinking about taking a yoga class, I would highly recommend it as it helped to change my life in so many positive ways. It is a gentle exercise that benefits your physical body as well as your mind, resulting in an overall improved health.”
Thanks to Isabella Litt for collaborating with Make Moves to create the blog that dives into the importance of breathwork for the body and mind.
COMING SOON: Be sure to check out our oversized unisex tee that will be perfect to wear when practicing your breathwork.
*Disclaimer: This blog is not a replacement for professional guidance, diagnosis, or treatment. It is essential to consult your physician or other qualified healthcare experts for any concerns or queries regarding medical condition. Even though our source is a certified yoga teacher, please note that we are not professional athletes, coaches, or nutritionists. *
Useful Links:
https://www.yogabasics.com/learn/history-of-yoga/
https://www.yogajournal.com/meditation/mindfulness-meditations/
Hatha yoga: https://www.yogabasics.com/learn/hatha-yoga-the-physical-path/
8 limbs of yoga: https://www.ekhartyoga.com/articles/philosophy/the-8-limbs-of-yoga-explained
2017 study of Pranayama and mindfulness:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793008/
Mental Health Support: https://www.beyondblue.org.au/
https://www.thinkmentalhealthwa.com.au/
Find Isy Litt on Instagram: @thebeaconislitt https://instagram.com/thebeaconislitt?igshid=MzRlODBiNWFlZA==
