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The Importance of Breath Work in Yoga

Therese M. Pope | April 28, 2008

Toxins accumulate in our bodies through the air we breathe, food additives that we eat, and pollution. We are also exposed to a barrage of over 70,000 chemicals produced in our environment. The practice of breath work in yoga helps to cleanse the body of the toxins that we are exposed to on a daily basis.

The following breath work technique, alternate nostril breathing, is just one of many exercises included in the yoga practice. This technique is one of the most effective breath work exercises as its slow methodical breathing helps clear out toxins and also alleviates sinus pressure.

It is important to either begin or end your yoga practice with a centered, controlled breathing exercise. The alternate nostril breathing technique (anuloma viloma) helps to restore prana. The Sanskrit translation defines prana (breath) as a vital, sustaining force of living beings. Prana is emphasized in yoga and pranayama (breath work) in Sanskrit means lengthening of the prana or breath.

Before you begin pranayama, clear your mind of all extraneous thoughts. With a clear mind, you’ll be able to fully benefit from alternate nostril breathing. The following description clearly outlines the proper breath counts and finger placements:

Sit in a comfortable seated position (sit either in a chair or on a yoga mat on the floor). Place your thumb by your right nostril and your ring and little fingers by your left nostril.

Inhale through your left nostril, closing the right nostril with your thumb, and slowly count to four. Close both nostrils and hold the breath for eight counts. Exhale through the right nostril (closing off the left nostril with the ring and little fingers) to the count of eight.

Inhale through your right nostril, closing off your left nostril with your thumb, and slowly count to four. Close both nostrils and hold the breath for eight counts. Exhale through the right nostril (closing off the right nostril with the ring and little fingers) to the count of eight.

If you are a beginner, practice three rounds and work up to ten rounds of alternate breathing. Also, if you have sinus congestion blow your nose before you practice this breath work. This centered, methodical breathing is beneficial to allergy sufferers and asthmatics. Alternate nostril breathing also helps alleviate migraine headaches. It stirs creative thinking as it balances both the right and left brain hemispheres. It also helps boost the immune system (especially during cold and flu season, this is an excellent breathing technique to practice).

If you are feeling stressed throughout the day, take a few minutes to practice alternate nostril breathing. It helps alleviate tension and anxiety. If you can incorporate pranayama before (or after) your yoga practice, you will feel more calm and centered.

Breath work is vital in yoga. For beginners who have never practiced this kind of breath work, alternate nostril breathing is the most effective pranayama. If you feel short of breath during alternate nostril breathing, immediately stop and take a few deep, slow inhalations and exhalations through your nostrils. If you are still feeling short of breath, please discontinue the pranayama and rest in a seated position.