This article describes 2 breathing practices that are not suitable for the general public or those new to pranayama (breath-work as it is more generally called). I will also explain the difference between pranayama and ‘breath-work’.

In my opinion, some of the ‘breath-work’ techniques being proliferated online and in real life are liable to cause more harm than benefit. I consider myself fortunate to have been exposed to excellence in yoga teacher training through The Traditional Yoga Association, under the guidance of Swami Ambikananda who through her school makes available training to yoga teachers in subjects like meditation, physiology, Alexander Technique and much much more. In my role as yoga teacher, yoga teacher trainer and formerly yoga studio manager I have come across many instances of yoga teachers and “breath-work” coaches who are teaching practices that are, frankly; more harmful than capable of benefitting the unsuspecting people who are placing their health in the hands of these well meaning but under trained individuals.

The significance of proper breathing for health

Breathing plays a fundamental role in supplying oxygen to our bodies and expelling carbon dioxide, essential for proper bodily function. Regulated by our autonomic nervous system, breathing receives minimal attention. However, what many overlook is the profound impact of breathing patterns on both physical health and mental well-being.

When it comes to Yoga, awareness of breath is vitally important. Our breath is a means by which the boundaries of inner and outer merge, our breath is one of the many ways that we are connected to nature. To the ancient yogis there was no separation between inner and outer. When we turn our attention to our breath as yogis we have taken an important step, we have begun to draw our senses inward.

Breathing and yoga CNS

We have one central nervous system (CNS) the way it reacts has been characterised as sympathetic or para-sympathetic. In moments of stress the way our body responds is called the sympathetic nervous response, generally known as the “fight or flight” response. This reaction reallocates energy resources to combat perceived threats, releasing stress hormones like adrenaline and cortisol. Consequently, heart rate increases, respiration intensifies, and various bodily processes adapt to the perceived emergency. Amidst stress, breathing often becomes shallow, exacerbating feelings of anxiety and hindering stress management efforts.

In a sympathetic nervous system response to an event our breath will shorten and quicken, this is synergistic with a quickened heart rate. The longest nerve in our body, the Vagus Nerve will send signals throughout the body system to prepare us for immanent danger.

In real life however, we are not faced with the kind of threat that our CNS is reacting to. Over stimulation via our devices, the culture we consume and the pressures of modern living all mean that, sadly, many of us are living in a constant state of mild stress.

Stress & breathing

Shallow breathing diminishes oxygen levels available to cells, weakening the immune system over time. Prolonged stress coupled with shallow breathing can contribute to numerous health issues, including hypertension, cardiovascular diseases, and anxiety disorders.

Contrarily, deep breathing signals safety to the brain, activating the parasympathetic nervous system via the Vagus nerve. This activation prompts the body’s return to a relaxed state, facilitating recovery from stress. Furthermore, it triggers the release of “feel-good” hormones like endorphins, dopamine, serotonin, and oxytocin, which alleviate stress, anxiety, and pain, promoting better decision-making and overall well-being.

2 Breathing practices to avoid

In the age of the internet, once something becomes viral or even moderately popular it gets replicated ad infinitum – including bad information. The algorithms that TickTock, Instagram, BookFace, etc. all use have in built biases. They reward dwell times, clicks, shares and other engagements, they do not reward truth, expertise or relevance. How can they?

As long as a yoga video fits the expectations of it’s viewer then it will have high engagement. We in the UK have certain expectations of our yoga teachers, and the well-ness industry know this. We expect a yoga teacher to look like this:

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And not like this:

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From firsthand experience I can tell you that there are yoga teachers today who self title as breath-work practitioners who are teaching at least 2 practices that are liable to cause harm to the majority of people trying yoga for the first time.

4-4-4-4 Square breathing – don’t do it

In hale for the same value as your exhale. This is also called box breathing 4-4-4-4. In this practice you inhale for a count of 4, hold for a count of 4, exhale for a count of 4, then hold the exhale for a count of 4.

As a nation of shallow breathers this practice will lead to hyperventilation as the tidal volume (the amount of air breathed in) requires a resting value of carbon dioxide in our lungs to help release oxygen into our bloodstream.

Fast breathing

Often rationalised as a way to “charge up your chakras” or “uplifting your mood” this practice involves taking in several sharp inhales or exhales. This practice can over stimulate the practitioner into getting a head rush, it is often presented as a way to generate feelings of euphoria. What is happening in this practice is quite different. Because the majority of people who come to these classes are already shallow breathers they are liable to cause hypertension or stress their central nervous system into a panic attack.

I was recently at a ‘breath work’ class, where the instructor was passing off panic attack symptoms as “releasing of tension”. Nothing could be further from the truth! I saw 3 out of the 8 people present burst into tears, by the end of the session I was the only attendee who was still able to sit upright! These practices are dangerous, I pray that someone is not seriously harmed as a result of these practices.

Breathing like this should only be practiced once the person doing it has already spent a long time learning to breathe in the correct way and has good posture to help them have sufficient control. Starting with the exhale and learning to lengthen that without stress or forcing their breath. In my opinion not enough attention is given to notice if the person taking part is a paradoxical breather, asthmatic or has an underlying health condition. If the person breathing like this has an underlying issue then these rapid inhales or exhales will certainly not help.

Pranayama to help with stress and anxiety

Conscious breathing practices where one controls their breathing, known as “pranayama,” serve as a conduit between body and mind. These techniques aid in quieting the mind, deepening relaxation, and fostering focus.

What follows is a quick introduction to 4 techniques, try them and see which one best fits you. There is an immense body of knowledge relating to each of these; here you’ll get the basics to develop further at a yoga class.

4-8-2 Breathing

This technique activates the parasympathetic nervous system, fostering relaxation. Follow these steps:

• Sit comfortably with a straight back and relaxed shoulders.
• Inhale deeply through your nose for 4 seconds.
• Exhale slowly through your nose for 8 seconds.
• Hold your breath for 2 seconds.
• Repeat for several rounds, focusing on smooth, even breaths.

Diaphragmatic breathing

Find out if you are a ‘paradoxical’ breather and then correct* it:

• Find a comfortable position and place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, focusing on the expansion at your lower hand.
• Exhale slowly through your nose, ensuring complete exhalation and the contraction at your upper hand.
• Practice for a few minutes daily or during stressful moments.

Alternate nostril breathing (Anulom vilom)

Balance energy flow and calm the mind with this technique:

• Sit comfortably and use your thumb to close your right nostril.
• Inhale deeply through your left nostril.
• Close your left nostril with your ring finger and exhale through your right nostril.
• Repeat on both sides for several cycles.

Humming Bee Breathing (Bhramari Pranayama)

Calm the nervous system and enhance internal clarity:

• Sit comfortably with a straight spine and closed eyes.
• Inhale deeply through your nose and close your mouth.
• Place your tongue on the roof of your mouth and exhale while humming “Aum.”

Exploring Yoga Further

While yoga is often viewed primarily as physical exercise, its essence lies in cultivating awareness and inner peace through how one governs themselves in daily living. The postures, breath-work, and meditation should be practiced adjacent to correct daily living. When practiced like this, yoga offers a holistic approach to health that includes movement and the inner work.

The role of Asana (physical postures of yoga) in correct breathing is very important. At a yoga class your teacher should be preparing your body to assist in taking a fuller breath. Are the correct muscles being warmed up? Are you being given specific guidance on where precisely in your body your should be placing your attention? It’s not simply taking a full breath or even a three part breath (abdomen, ribs, collar bones).

For further inquiries about the breathing techniques discussed or to delve deeper into yoga’s philosophy and its potential to enhance mental health and overall quality of life, try a lot of classes and be highly selective! Test if what you are doing is directly causing change. Don’t expect immediate results, be patient and notice the small changes. At a beginners yoga class you should be learning posture and how to activate your core.

*In some cases medication may be required or even surgery. If you are worried about this then visit your local health care professional.