Notes – Intro to the box breath:
Breathwork basics & yogic breathing (box breathing)
Consult with your doctor about breathwork before trying it if you have any of the following contraindications:
- pregnancy
- period
- recent internal surgery
- emphysema
- hypertension
- high blood pressure
- cardiac disorders
- Hernia
Yogic breathing practice (pranayama)
Yogic breathing practice is an essential part of practicing yoga. We can use our breath to create space in different parts of our body, dissipate sensation, and deepen meditation within each posture. Your breath is your connection to yourself- the tether between spirit, mind, and body.
How to Practice Yogic Breathing
- First, locate your lower ribs to feel the expansion we are looking for when practicing mindful breath. Your rib cage should expand outwards in every direction, like a balloon.
Practice feeling your ribs and diaphragm. I recommend using your fingers to feel around your ribs before starting your breathwork practice. You never want to poke anything that hurts – we NEVER want to mess with something that is sending our brain pain signals (this is how our body learns to not trust us in the first place!) but i find a broad “pinching” around the ribs, physically lifting my skin and rolling it between my fingers, really helps with reviving the fascia in between your skin and your bones that is trying to adhere to spots where it shouldn’t. - Traditionally, there are at least four parts to each yogic breath;
- Inhalation (Puraka)
- Exhalation (Rechaka)
- Pause of breath (Antara Kumbhaka when breath is held at top; Bahya Kumbhaka when breath is held on empty) – I always recommend a light squeeze of your core muscles during the breath hold. Practice a hollow hold before you begin to really bring your practice to life!
Beginners should start with an equal 1:1:1 ratio, for example 4 seconds of inhalation, 4 seconds of breath retention (and again after inhale, if choosing to hold on empty), and 4 seconds of exhalation.
More advanced breathers can work their way up to ratios of 1:2:1 and eventually 1:4:2.