breathwork for beginners: three-part & 4-6 breath

Certain forgetfulness exists in us about how breath gives in our lives. Of course, the survival denotation escapes no one. If we cease breath, we pass. What about in the more subtle situations, though? During an anxiety or panic attack, for example, those suffering often site a loss of breath control as a symptom: a sense of suffocating, drowning, choking. Sometimes, too we use these terms metaphorically. “I’m drowning under paperwork.” “My relationship suffocates me.” “I choked during my speech last night.” Each of those signifies an absence of rhythm, unwanted restraint, disorientation and stress.

Yoga is all about breath. Instructors of mine imparted the wisdom that so long as a student maintains a steady series of inhales and exhales, regardless of muscular movement otherwise, they will successfully practice yoga. I try to emphasize this during any integration segment of my own classes. Breath makes movement easier, and existence feel more manageable. Heart openers and back body lengthening exercises accomplish freeing of the lung space to allow richer breath to come in and depart. Ensuring the student works with his or her own rhythm of breath during practice keeps the body and mind safe, particularly during challenging postures – why breath cuing, I think, is quite important in all classes but especially those of the vinyasa and power breeds.

Focused breathwork, or pranayama, also comes into play here. Some types can be quite intense and transformative, and not for everyone. I, as a teacher, invite students to try milder patterns of breath at the start of class to ground them into the present space and heighten awareness of any catches in the movement of air throughout their bodies. As one who practices simple variations of my own, I have reaped the benefits of a mindful practice. Anecdotally:

• Improved concentration
• Freer physical movement
• Controlled anxiety, particularly in moments of fear of franticness
• Easier sleep

Athletically speaking, pranayama can heighten performance by teaching the body to utilize inhales and exhales purposefully to lessen tension during difficult workouts. Better breath = better lung capacity = increased stamina. Specifically, belly breathing circulates air much more effectively than shallower chest breathing, in turn reducing the risk of side cramps.

Both of these methods are simple introductions to pranayama, though the world of such is vast and can get confusing and overwhelming. Please note that any breath control or restriction can induce anxiety or panic, and if you are prone to attacks of either sort, proceed under the supervision of an experienced teacher you trust. For most, breathwork offers peace and security and deeper relation with the self, and is safe to practice as often as one wishes. These two variations are quite gentle and do not contain long holds or fiery diaphragmatic movement. I prefer inserting these sessions at the beginning of a flow, but the end is a perfect option, too, if you like.

Three-Part Breath

Three part breath offers awareness of where the breath travels through the circulatory system. After each “stage,” the inhale pauses very briefly before moving on to the next level; after the inhale completes, a long, slow, rich exhale closes out the rhythm, and we start again. I often encourage students to find just a touch more air to push out at the bottom of the exhale. It may surprise you how much your lungs hold!

The three parts of the breath are the diaphragm/stomach, the lower ribcage/lungs, and the chest/shoulders. Try placing your hands upon each area as you meet it to feel the journey of the breath, as pictured in the gallery below.

Cues

Begin seated in a relaxed posture (I prefer legs crossed in sukasana, but Hero is also acceptable. Anything that really opens up the torso). Take about 10 natural, slow breaths to prepare the body and loosen any hitches the breath finds as it moves.

When ready, inhale first into the stomach, feel it puff out like a balloon as it hugs the energy it has been given. Pause for two seconds. Next, inhale into the ribs. Pause for two seconds. Inhale into the chest, feel the shoulders rise slightly, the chin may rise also. Pause for two seconds. Exhale fully through the nose until the lungs empty completely. Begin again.

Reps: 5-8 for beginners, 10 or as many as you please for more practiced students.

4-6 Breath

4-6 breath, though perhaps not commonly named as such, is often prescribed as a way to slow anxiety attacks. It allows practitioners to steady a rapid, shallow, uneven breathing pattern to hencewise reduce emotional tumult. It is useful for runners and cardio-based athletes to teach the body how to deepen and control breath in tough moments. The basis: inhale to a count of four, exhale to a count of six.

Cues

Choose any comfortable posture: upright or supine are preferred, but lying prone is also okay so long as the head is supported enough to allow nostril breathing. Perhaps make a pillow with the hands and rest the forehead atop to elevate slightly.

Take 10 or so normal breaths to integrate and prepare. When ready, inhale for four seconds, focusing on belly breath and expanding through all respiratory cavities. The belly, ribs, and chest may puff out, shoulders may rise. Exhale for six seconds, let the chest, ribs, and belly deflate and relax. Repeat continuously.

Reps: 5-8 for beginners, 10 or as many as desired for advanced practitioners.

Have you tried breathwork before or taken a pranayama class?