Breathing basics for yoga practice

Breath is the thread that turns a set of stretches into a practice. It is also the part beginners skip, usually because nobody explains it plainly.

This guide covers three practices, in the order worth learning them. No retention, no advanced ratios, no techniques that require a teacher to supervise.

First, breathe through your nose

Nasal breathing filters, warms and humidifies the air, and it tends to produce a slower, more regular rhythm than mouth breathing. Unless a pose specifically calls for an open mouth, keep the breath through the nose — both inhale and exhale.

If your nose is blocked, breathe through your mouth without shame. The point is not purity; it is rhythm.

1. Diaphragmatic breathing

This is the foundation. The diaphragm is a dome of muscle under the lungs; when it contracts, it flattens and the lower ribs widen.

How to practise:

1. Lie on your back with knees bent, or sit in a chair with a tall spine.
2. Place one hand on the lower belly and one on the upper chest.
3. Breathe in through the nose and let the lower hand rise first.
4. Let the upper hand move only slightly.
5. Exhale slowly; feel the lower hand settle.

The common mistake is pushing the belly out with the abdominal muscles rather than letting the breath move it. If your shoulders lift on the inhale, you are breathing into the upper chest. Slow down.

Practise for three to five minutes. This alone, done daily, is a complete beginning.

2. Ujjayi breath

Ujjayi is the soft, oceanic breath used in most Vinyasa classes. It is created by a gentle narrowing at the back of the throat, not by forcing air.

How to find it: whisper “ah” with your mouth open, then close your mouth and keep the same sensation. The sound should be quiet — audible to you, barely audible to someone nearby.

How to use it: breathe in and out through the nose with that slight constriction. Let the breath set the pace of movement: one movement per inhale or exhale. If you lose the sound, you have lost the rhythm; slow down.

Do not use ujjayi if it makes your throat sore. It should feel like a soft whisper, never like straining.

3. Nadi shodhana

Alternate-nostril breathing is calming and simple. It is a good practice before meditation or sleep.

How to practise:

1. Sit comfortably with a tall spine.
2. Rest the left hand on the knee. Bring the right hand to the nose.
3. Close the right nostril with the thumb; inhale through the left.
4. Close the left nostril with the ring finger; exhale through the right.
5. Inhale through the right; close it; exhale through the left.
6. That is one round. Begin with five rounds.

Keep the breath quiet and unforced. If you feel lightheaded, stop and breathe normally.

Ratios, without the maths

The simplest useful ratio is 4 in, 6 out. It lengthens the exhale, which is the part that settles the nervous system.

If six counts feels like a stretch, use 3 and 4. If it feels easy, stay there for a few weeks before changing anything. Progress in pranayama is measured in consistency, not in numbers.

What not to do

• Do not hold the breath as a beginner. Retention is a supervised practice.
• Do not force a long count. Dizziness, tingling and panic are signals to stop.
• Do not practise intense breathwork while driving or standing.
• Do not use breathwork to override symptoms. If you have chest pain, severe shortness of breath, or numbness, seek medical help.

A three-minute daily practice

Sit. Three minutes. Inhale for four, exhale for six. No app, no music, no retention. When the mind wanders, return to the count.

That is the whole practice, and it is enough to change the tone of a day.

Related: Prana and the breath and the Evening wind-down.