“If you can breathe you can do yoga” Tirumalai Krishnamacharya[1]

Breath is a beautiful entry point into yoga. We all breathe. Breath practices are accessible to most.[2] No special equipment is required, making it financially accessible. Breath practices can be done in a wide range of locations, allowing you to do them when you need.

Breath practices are an effective way of eliminating disturbances and distractions:[3] “[stability of the mind is gained] by exhaling and retaining the breath.”[4]

Personally, I find breath practice or pranayama to be a powerful way of shifting how I feel. One of my favourite pranayama techniques is box breathing. Like the four sides of a box, there are four steps to this practice: inhale, hold, exhale, hold. A few minutes and I feel calm, relaxed, centred.

If you would like to try, here is a guided version with audio:  3-minute chill Box Breathing If you prefer visual cues, here is a practice without audio: Box Breathing Silent Practice. Notice how you feel.

Want to explore more breath practices? The 3-minute chill collection provides brief but effective guided practices for multiple pranayama techniques. The Pranayama collection includes longer breath practices and practices integrated with asana. Explore. What works for you? What shifts how you feel? What brings you stability of the mind? Enjoy!

Namaste.

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[1] This quote is widely attributed to Krishnamacharya but I cannot verify that anywhere. While it certainly seems to fit with his teaching philosophy, misattributed quotes often do “seem to fit.” My academic heart is saddened that I cannot find a reliable primary or secondary source for this quote. If you have a reliable source, please share!

[2] Box breathing, linked below, includes a kumbhaka or retention of the breath, which is not recommended for those experiencing pregnancy, heart conditions, or blood pressure conditions. Check with your health care provider if you have any questions about whether a component of a yoga practice is right for you. Those who have experienced trauma may find holding the breath uncomfortably restrictive and should avoid. Listen to your body throughout your practice. Dizziness or breathlessness is an indication you should stop.

[3] “These disturbances are disease, idleness, doubt, carelessness, sloth, lack of detachment, misapprehension, failure to attain a base for concentration, and instability. They are distractions for the mind. Suffering, dejection, trembling, inhalation, and exhalation accompany the distractions” (Patañjali I.30-1.31, translated in Bryant, 2015, 118-119).

Bryant, E. F. (2015). The yoga sutras of Patanjali: A new edition, translation, and commentary. North Point Press.

[4] Patañjali I.34, translated in Bryant, 2015, 130.

Bryant, E. F. (2015). The yoga sutras of Patanjali: A new edition, translation, and commentary. North Point Press.