Why Do We Focus on the Breath in Yoga and Mindfulness Meditation?

In yoga and mindfulness meditation, teachers often use the breath as an anchor onto which you focus your awareness and your intention. Why is focusing on the breath so important?

At first glance, the breath might seem to be a purely physical process, yet its impact extends far beyond mere oxygenation of the body.  In this article we’ll delve into why we focus on the breath in these practices, and how it might influence your mental, emotional, and physical well-being.

A Gateway to Mindful Awareness

Breath, a constant and rhythmic companion, is your most immediate and tangible link to the present moment. In yoga and meditation, it serves as an anchor, a tool to draw the wandering mind back from past regrets or future anxieties and into the 'now.' This act of focusing on the breath helps to cultivate mindfulness, a state of being aware and present in the moment, free from judgment or distraction.

A Bridge Between Mind and Body

Yoga and mindfulness meditation are deeply rooted in the harmony of mind and body. Breath acts as a bridge between the two, translating your mental states into physical sensations and vice versa. For instance, when you are stressed, your breath tends to become shallow and rapid. By consciously slowing and deepening the breath, you can signal the body to relax. And that in turn can influence your mental state.

The Physiological Perspective of Breath

Breathing is both involuntarily and voluntarily. That means that in general, you breathe whether you are conscious of it or not. But you are also capable of changing your breathing patterns, at least temporarily.

You can learn to modulate your breath through practices like pranayama in yoga or simply by taking deeper breaths in meditation. In doing so, you will stimulate the parasympathetic nervous system. The parasympathetic nervous system is sometimes called the “rest and digest” system. So by activating it, you can induce a state of calm and relaxation, basically telling your mind and body that it’s ok to settle down and be at peace. This can counter the stress response that comes from the sympathetic nervous system, also known as your “fight, flight, or freeze” system.

The Psychological Dimension

In mindfulness meditation and in yoga, the breath acts as an anchor. Often referred to as pranayama, intentional breathing helps to keep your attention in the present moment. This focus helps to settle the familiar whirlwind of thoughts which are common sources of stress and mental turmoil. These might be thoughts about past regrets, future anxieties, or perceived deficiencies. While it may be important to address these at an appropriate time, the continued onslaught of these negative thoughts can pull you into a cycle of despair and inertia. Being able to let them go, even for just a few minutes, can be freeing.

When practiced regularly, gently focusing on the breath can offer a focal point to enhance concentration. By repeatedly and kindly bringing your attention back to the breath, you begin to develop a heightened sense of mental clarity. These skills are beneficial both on and off the mat, whether at work, at home, or in a creative practice.

The Spiritual Aspect

In many spiritual traditions, breath is synonymous with the life force energy (Prana in Sanskrit, Qi in Chinese). Focusing on breath in yoga and meditation is seen as a way to connect with and harness this vital energy, promoting inner balance and harmony. Through mastery, you may find a way to transcend the ordinary experiences of the mind and body.

In Conclusion

The breath, in its simplicity, offers a profound tool for transformation in yoga and mindfulness meditation. By focusing on the breath, you may cultivate a deeper sense of presence, well-being, and connection to the world around you.

The information provided is not intended as medical advice. Always check with your physician for any health concerns, or before starting a new exercise program.

If you’ve enjoyed this article and would like to stay in touch, sign up for my email list and I’ll share periodic updates about evidence-based yoga and mindfulness practices. When you do, I’ll send you a free copy of my ebook, Prana, a photographic exploration of our shared life force energy.

The Science of Breath: A Physician Explains Pranayama

Breathing is something we do every minute of every day, mostly without giving it a second thought. However, as a physician and a yoga teacher, I've come to appreciate the profound impact that conscious breathing, or pranayama, can have on our physical and mental well-being. In this article, I will delve into the science behind pranayama and explain how it can be a powerful tool for connecting the mind and body.

Understanding Pranayama

Pranayama is a Sanskrit word that translates roughly to the control (‘yama’) of the life force (‘prana’). In the context of yoga, it refers to breathing exercises designed to control this life force through the regulation of your breath. Although pranayama breathing can be practiced independently of yoga, it is often integrated into a yoga practice.

The Physiology of Breathing

Breathing is a complex process. It involves both the respiratory system and the nervous system, including the brain. When you inhale, your diaphragm contracts and moves downward towards the belly. This creates a vacuum that allows air to flow into your lungs. Oxygen from this air is then exchanged for carbon dioxide in the blood—a process essential for life.

The Link Between The Breath and the Nervous System

Breathing is both an involuntary and a voluntary process. In large part it is controlled by the autonomic nervous system (ANS). The ANS has two main branches: the sympathetic nervous system (SNS), which is often referred to as the ‘freeze, fight or flight’ system, and the parasympathetic nervous system (PNS), known as the ‘rest and digest’ system.

By consciously altering your breathing patterns through pranayama, you can influence your ANS.

When done mindfully, both yoga and slow pranayama have the power to shift your body's balance towards relaxation.

On the other hand, rapid breathing techniques might increase the tone of the sympathetic nervous system. Despite these differences, one study found that regular practice of several different types of pranayama seems to reduce overall feelings of stress.

Common Pranayama Techniques and Their Physical Effects

1. Deep Breathing (Diaphragmatic Breathing)

• Deep, diaphragmatic breathing is sometimes called savitri pranayama or box breathing. In box breathing, you breath in, hold, exhale, and hold for a specific count. Typically, this might be three to four seconds in each phase.

• This form of breath work encourages full oxygen exchange and can slow the heartbeat and lower or stabilize blood pressure, promoting relaxation.

• Some people may feel uncomfortable with such intentional breathing. In that case, simply slowing down and becoming gently aware of the breath, without trying to change it, may be most helpful.

2. Nadi Shodhana (Alternate Nostril Breathing)

• This technique involves slowly and mindfully alternating the breath through the nostrils. Usually that means alternating closing one nostril while breathing through the other over the course of several minutes.

• Like diaphragmatic breathing, nadi shodhana is a slow practice. Traditional practitioners report that alternate nostril breathing can foster mental clarity and a calm state of mind.

• There is some evidence that there is a difference in the way that left nostril breathing affects the brain compared to the right side, but medical research studies suggest that this difference is not substantial.

• If you have congestion, a deviated septum, or other limitations, the physical practice of nadi shodhana might not be accessible. In that case, simply thinking about alternate nostril breathing (what is sometimes called a mental practice) can be beneficial.

3. Kapalabhati (Skull Shining Breath)

• Kapalabhati is a stimulating technique that involves short, powerful exhales and passive inhales for several minutes at a time. In order to create the rapid exhales, the belly muscles are forcefully contracted. Some practitioners believe kapalabhati to be energizing.

• Since this practice can mimic hyperventilation, it may cause dizziness, headache, and a rapid heart rate. If you have blood pressure problems, neurological issues, or anxiety, it’s usually best to avoid kapalabhati. And because of the abdominal effort required, it should generally not be done while pregnant.

• Kapalabhati breathing tends to stimulate the sympathetic nervous system. In general, research suggests that this type of breathing practice does not have the same benefits as the slower forms of pranayama.

• As a cardiologist, I find that the downsides of kapalabhati usually outweigh the possible benefits, so this is one form of pranayama that I do not recommend.

The Impact of Pranayama on Mental Health

Recent studies have shown that both yoga and pranayama can have a significant positive impact on mental health. They may reduce symptoms of anxiety, depression, and stress by influencing the production of stress hormones and increasing the release of endorphins, the body’s natural mood elevators.

Incorporating Pranayama into Your Daily Life

Practicing pranayama doesn’t require special equipment or a lot of time. Even a few minutes a day can make a significant difference. Here are some tips for getting started:

• Find a quiet, comfortable space where you can sit or lie down without interruptions.

• Incorporate deep breathing into your mindfulness meditation practice.

• Intentionally practice pranayama breath as you flow through your yoga practice.

• When faced with a stressful or challenging situation at home or work, think about taking a few moments to reconnect with your breath.

Don’t worry if you lose the flow. Returning to the practice with awareness is an important part of the process.

Pranayama Offers A Bridge Between the Mind and Body

Pranayama provides a tool that can enhance both physical and mental health. As a physician, I see pranayama not just as a part of yoga practice but as a way to bring mindfulness and presence into your daily routine. I encourage you to explore these techniques and experience the transformative power of the breath.

As always, consult with your physician before starting any new physical regimen, especially if you have any existing health concerns.

If you’ve enjoyed this article and would like to stay in touch, sign up for my email list and I’ll share periodic updates about evidence-based yoga and mindfulness practices. When you do, I’ll send you a free copy of my ebook, Prana, a photographic exploration of our shared life force energy.

Say Hello to Your Psoas: Yoga’s Unsung Hero

Your psoas muscle is one of the most important muscles in your body. Yet this unsung hero is often overlooked. That’s partly because it is such a deep muscle, so you really don’t notice it from the outside. Without the psoas, you would not be able to stand or walk. That’s because the psoas is the only muscle that connects your top half to your bottom half.

The Psoas Muscle is the Only muscle that connects the spine to the legs.

Yoga Low Lunge for the Psoas

The psoas is part of Your fight or flight system.

The psoas is also closely connected to your emotional and mental well-being. When you experience stress or anxiety, the psoas muscle can become tight and tense.

Speaking for myself, I took my psoas for granted until I injured it in a riding accident. Once I recovered from the worst of the injury, I began to understand the healing and protective power of yoga. That’s because yoga is one of the most effective ways to release tension and tightness in the psoas. Through a regular practice, you will find that yoga helps to lengthen and strengthen your psoas. And in the process, you’ll begin to feel stronger and more confident.

Understanding the psoas muscle

Before we dive into the benefits of yoga for the psoas muscle, let's take a closer look at what the psoas muscle is and why it is so important. As you can see in the illustration, the psoas muscle is a deep muscle that runs from the lower spine to the top of the thigh bone. It is responsible for flexing the hip joint and lifting the leg, among other things.

Your psoas muscle anatomy.

Here are just a few of the benefits of yoga for the psoas muscle:

• Reduced Back Pain: When the psoas muscle is tight or tense, it can pull on the lower back, leading to pain and discomfort. Yoga can help to release tension in the psoas muscle, which can alleviate some types of back pain. Of course, if you suffer from back pain, check in with your doctor or physical therapist before starting a yoga practice.

• Improved Posture: When the psoas muscle is strong and flexible, it can help to support the spine and improve your overall posture.

• Deeper Breathing: When the psoas muscle is tense or tight, it can make you feel as if your breathing is restricted. Yoga can help to release tension in the psoas muscle, which can lead to better breathing and improved overall health.

• Reduced Feelings of Anxiety and Stress: When the psoas muscle is tense or tight, it can also contribute to feelings of anxiety and stress. By releasing tension in the psoas muscle, yoga can help to relieve some of these symptoms.

As always, check with your doctor if you have any health concerns.

Yoga poses for the psoas.

Yoga is a great way to stretch and strengthen your psoas. here are some poses that can help:

• Low Lunge (Anjaneyasana): This pose stretches the hip flexors, including the psoas muscle. From a high plank position, step your right foot forward between your hands. Lower your left knee to the ground and sink your hips forward and down. Keep your right knee over your ankle and lift your arms overhead. Hold for several breaths, then repeat on the other side.

• Crescent Lunge (Alanasana): This pose is similar to low lunge, but your back leg will be straight, and you’ll lift your heel. From a standing position, step your left foot back and bend your right knee to a 90-degree angle. Keep your left heel lifted and sink your hips forward and down. Lift your arms overhead and hold for several breaths, then repeat on the other side.

• Pigeon Pose (Eka Pada Rajakapotasana): This pose, also known as swan pose in Yin yoga, stretches the hip flexors, including the psoas muscle. It also works the glutes and outer hips. From a tabletop position, bring your right knee behind your right wrist and extend your left leg behind you. Keep your hips square and lower your chest to the ground. Hold for several breaths, then repeat on the other side. You can modify by folding over a bolster. If you can’t get your hip to the ground, don’t try to force it. Instead, place a pillow or block underneath for support.

• Bridge Pose (Setu Bandha Sarvangasana): This pose strengthens the glutes and hamstrings, which can help support the psoas muscle. Lie on your back with your knees bent and feet hip-distance apart. Lift your hips up towards the ceiling, keeping your feet grounded and pressing your arms and shoulders into the ground. Hold for several breaths, then lower back down. You can put a block under your pelvis for a supported pose.

• Boat Pose (Navasana): This pose strengthens the core muscles, including the psoas muscle. Sit on the ground with your knees bent and feet on the ground. Lean back slightly and lift your feet off the ground, keeping the knees bent or perhaps bringing your shins parallel to the ground. Extend your arms forward and hold for several breaths.

You can find a yoga class that focuses on the psoas on my YouTube channel. If you are new to these poses, work with a yoga teacher to be sure that you are getting the most from your practice, and that you are doing it safely. If something hurts or feels like a strain, back off until you find a position that feels more do-able. There are modifications for every pose. Although yoga can be challenging, consistency is key. After a few sessions, you’ll begin to feel more comfortable and confident in your practice.

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