The breath

Introduction to the breath

Although the breath is not properly a position, all yoga positions have their foundations firmly rooted in the breath. It is for this reason that we will take it as our starting point.

The breath is one of the most beautiful forces in life. Its harmony, power and life-sustaining qualities are truly extraordinary. Words like 'spirit', which literally means 'the breath of God', and 'inspiration', meaning to be breathed into, convey the breath's importance. It is central to our very existence – so much so that every moment of our life depends upon it.

But we tend to take the breath for granted. We rely on it to always be there and do its job, no matter how little we support it or how much we may abuse it. And we rarely give it thought or understand how to use its potential. Yet, by attending to the breath, we can do so much to aid our overall well-being.

This is exactly why the breath is one of the main focal points in yoga. Its importance is recognised not only as the thin thread that our lives are strung together on, but also as the main route to connecting mind and body. Without its focus on the breath, Hatha yoga would be little more than another form of physical exercise. The power of yoga is its ability to go beyond the physical to many deeper levels of awareness. And the key to moving deeper begins through conscious observation of the breath and its ability to move through the entire body.

This movement through the body occurs as oxygen is drawn into the lungs and subsequently passes into the blood. But the breath also moves through the body through the integrated movements of the respiratory system. The respiratory system is the mechanics behind the breath and is governed by the diaphragm at the base of the lungs. It is the movement of the diaphragm that opens out the ribs and in turn draws the breath into the lungs.

Mechanics of the breath
The diaphragm runs through the middle of the body and on the inhalation is stretched out like the top of a drum to open the chest cavity and draw the breath in. As you exhale, the muscle fibres of the diaphragm extend inward and are drawn backward towards the spine. This in turn allows the diaphragm to dome up inside the chest to expel the breath.

The main difference between the inhalation and exhalation is that on the inhalation the diaphragm is working as it expands the ribs upward and outward. But as we exhale, the movement back toward the spine of the diaphragm has no force and is purely the elastic recoil action of the ribcage. It is at the end of this movement, at the end of the exhalation, that the diaphragm takes on a secondary role and becomes a deep postural muscle, playing an important part in supporting the spine.

The diaphragm, along with the heart, is one of the most important muscles in the body. It acts very much like the piston of our motor but it also helps us to strengthen our core. The more we build the strength of our core, which helps us to align the body, the easier it is for us to breathe and for the diaphragm to work correctly. The breath, proper alignment and core strength are intimately connected: if we have bad alignment and a weak spine then the breath will inevitably be weak, and if the movement of the breath is weak this will almost certainly lead to back or spinal problems.

Following the breath
Breath awareness is one of the keys to any practice, but it is not as easy as it may at first seem. It is harder to feel the chest open while standing, so to begin with we'll lie down. Find a comfortable position lying back on the floor. Bring the heels in towards the sit bones, so that your knees are raised. Bring the arms out to the side, palms up towards the ceiling, and tuck the chin in slightly so the back of the neck is long. Allow the body to feel supported by the floor, feel the weight of your body surrender to gravity.

As you inhale, allow your chest to open freely. On the exhalation, feel how the breath, as it releases, allows you to sink back and surrender to the pull of gravity. There is no extreme muscle activity in the body at this point, so there won't be need for a great intake of breath. This means that you will have to guide the breath with perhaps more concentration than you would do normally in order to find a full movement in the lungs and diaphragm.

Inhale, and then as you exhale, follow the breath towards its conclusion, allowing the diaphragm, ribcage and abdomen to move back towards the spine. Let the inhalation move freely in, allowing the ribs to lift and separate. Again, on the exhalation, find the movement back towards the spine, and allow the breath to go beyond the end of the exhalation. Don't rush towards the inhalation; let it move towards you. It is in this movement, at the end of the breath, before the inhalation comes in, when the diaphragm has retracted back towards the spine, that there is a deep sense of undoing and letting go.

As the movement of the exhalation continues, well after the last whispers of air have been expelled, the diaphragm connects to the deep muscles along the length of the spine. This is when the diaphragm becomes in effect a postural muscle, giving deep support to the spine and allowing it to subtly lengthen. In time, as awareness of the breath is cultivated, this is experienced as a wave of energy along the spine that can be felt as an internal dance.

Fundamentally this is the same breath that is used throughout the yoga practice. The emphasis is mainly on the exhalation, allowing the body to let go and surrender in whichever position you are in. It is this understanding of the breath and its immense power that can really enhance your yoga practice.