Modern research is finally catching up to what yogi’s have known all along: breath work can produce powerful  benefits. Yoga tells us that the mind and the breath are closely related. We can learn a lot by watching our breath. When we are anxious, fearful, or angry, our breath becomes quick and irregular. On the other hand, when we are calm and relaxed, our breath is slow and steady.  Just as our emotions can influence our breath, the reverse is also true, our breath can influence our emotions. 

The yogic term Pranayama means breath control. Becoming mindful of the breath is an important part of the hatha yoga practice. The average person breathes 15-20 times a minute; this is more than double the rate that we should be breathing.

Deep breathing allows for better gas exchange and removes stagnant air from the lungs. Instead of using our diaphragm, we take quick and shallow breathes from the chest. Yoga teaches us to slow down and deepen the breath utilizing the diaphragm, our breathing muscle. Try a few of the practices below and see for yourself how pranayama can affect your energy and mood. 


Yogic Breathe
There are 3 main parts to the yogic breath.  During our practice we will touch all three parts of the yogic breath: 

•   Abdominal breathing- belly rises as we inhale and falls as we exhale.
  
• Middle breathing-rib cage expands to the sides
  
• Upper breathing- collarbones rise

1.     Start off by lying on your back in sivasana. Close your eyes and leave a small gap between the lips. Place one hand on your belly and the other on your chest.
2.     Inhale deeply through the nostrils and feel the hand on your belly rise. As you exhale feel the hand on your belly fall. Continue for a few breaths.
3.     Deepen you breath and as you inhale feel the belly rise and then the chest expand to the sides and the collarbones rise. Exhale and let everything go. Repeat for 3-5 minutes.

Nadi Shodhana- Part 1
1.)  Sit up straight in a chair with your feet flat on the ground. Place the left hand on your lap in chin mudra, thumb and index finger touching and last three fingers extended straight.
2.)  Place your right hand in front of your face. Bend the index and middle fingers towards the palm. Place the right thumb on the right nostril closing it.
3.)  With your eyes closed, fix your gaze in between the eyebrows. Inhale and exhale through the left nostril. Try to inhale for a count of four and exhale for a count of four. Repeat for 10-15 breathes. (Figure 2)
4.)  Close the left nostril with the ring finger and pinky and breath in and out of the right nostril. Again, try to inhale and exhale for a count of four deepening the breath. Repeat for 10-15 breaths. (Figure 3)
5.)  Inhale through the right nostril; close the right nostril; exhale through the left nostril; inhale through the left nostril; close the left nostril; exhale through the right nostril. Repeat for a few moments.
6.)  Release the right hand and place it in chin mudra on your lap. Try to breath equally through both nostrils for a few moments.

Figure 2 (left) :  With right thumb over right nostril- breath in and out of left nostril
Figure 3 (right):  With right ring finger over left nostril- breath in and out of right nostril

Important Points to Remember When Practicing Pranayama
Do not force the breath. If you feel any light headed or any stress stop the practice. This practice is not recommended for those pregnant or with serious health issues. Practice under the supervision of a certified yoga teacher is strongly recommended.

Have you ever noticed times in your life when you are fully present? You may be playing an exciting game, painting a still life, or playing a musical instrument. Time seems to fly by. You are in the moment and not thinking about the past or future. On the other hand, can you think of times in your life that you go through the motions of what you are doing without being truly present? For instance, you may be walking to work and accidently step in a puddle because you weren’t paying attention to what you were doing. Instead, you were replaying a fight in your head that you had with your spouse the night before. Or say you are visiting with a friend you haven’t seen in a while but the whole time you can’t help but think about a big job interview you have coming up that week. You become divided. Your mind is somewhere else. You are not present.
 
All stress results from not being satisfied with where you are or with what you have in the current moment. This resistance to the current moment creates a low level of stress and discontentment that lingers in the background of our everyday lives.  Our thoughts are not the only things that distract us from the present. We often try to escape the current moment with alcohol, drugs, food, sex, shopping, TV, or the Internet. Although these tactics may provide some comfort in the short term, they rarely work out for anyone in the long term. The only way out is to become present.  
 
Staying present involves a great amount awareness. Here are a few simple steps from the hatha yoga practice that can help you become more present:

 1.  Become Aware to Your Body

• Notice tension in your body during your everyday life. Are you shoulders up to your ears while typing away on your computer? Are you tensing your base during a uncomfortable conversation with your boss? Try to relax, release, and breath.
  
• Yoga Pose: Sivasana. Lie on your back in with a gap between your legs and a gap between your arms and your body. Palms facing up. Consciously bring your awareness to the breath. Try to release any tension that you are holding onto by systematically bringing your awareness to all parts of the body. Start with the feet and toes, work your way up to the calves and knees. Relax the thighs and buttocks. Feel the weight of your pelvis on the floor as you relax your abdomen and internal organs, chest, shoulders, arms, palms and fingers. Next make your way up your back and the vertebrae of your neck. Soften the muscles of your skull and soften expression on your face by relaxing the forehead, closing the eyes, and leaving a small gap between the lips.

 2.   Relax Your Face

• When we are tense and stressed we tend to furrow our brow, clench our jaw, bite our lips or close our mouth tightly. Try to relax your forehead, eyebrows, and mouth. Bonus: Smile! It not only relieves stress but can actually lift your mood.
  

 3.  Focus on the Breath

• Notice the breath throughout the day. When we are tense and stressed we hold our breath. The average person holds their breath 50 times a day!
  
• Take a deep breath through your nostrils and then exhale slowly and consciously through your mouth (make sure you are breathing from the belly. When you inhale the belly rises and when you exhale the belly falls.) Repeat this process 5 times.
• Practice Square Breathing: Inhale for a one count. Hold the breath for one count. Exhale for one count. Hold the breath for one count. Repeat 5 times.

4.     Become Witness

• Witness your thoughts and the world around you using you 5 senses.  Look at your surroundings with curiosity. Listen for sounds, feel the fabric of your clothes against your skin.

 5.  Yoga Please

• Yoga means to unite the mind and body. During the practice we focus our mind on our body and breath in order to become more present and aware. Yoga is especially good during stressful times in our lives. Although it may be tempting to skip class when you’re slammed with work, try to fit it in. Yoga can help balance your energy and make you more efficient in your everyday life. 
  

With any type of muscle pain or discomfort relaxation is key.  Try some restorative yoga postures. Relax with an  Eye Pillow . Sip soothing chamomile tea or try some  Yogi Honey Lavender Stress Relief Tea    with chamomile and spearmint. Relax your muscles with an  epsom salt   and  lavender    bath. Breathe in some relaxing essential oils such as  lavender  or  peppermint ; Just make sure to do your homework while using essential oils. Not all oils are safe for topical use.  Namaste.

Yesterday my husband and I packed a small cooler  and took a  day trip to Cold Spring, NY, a cute town a little over an hour from NYC. We hiked up part of  Wilkinson Trail, a great hike for beginners who want a really good challenge.   As I breathed in the fresh air, I felt my body working  hard to climb up the steep trail.   Even though I am not an experienced hiker, my yoga background helped me during my hike.  I tried to keep my breath steady  and my body relaxed as I strategically placed each foot  in front of the other, climbing my way up the rocks. Practicing mindfulness and paying close attention to my breath, body, and thoughts were the keys to my success during the climb. I noticed when I was aware, mindful, and relaxed I could keep my footing  as I walked up the rocks.  When I lost my breath, I lost my stride, and slowed down a lot. During   difficult parts of the climb I would catch myself clenching my jaw and tensing up areas of my body unnecessarily and this would eventually lead to negative thoughts.    This is very similar to the reactions we have in our body during our yoga practice. We often clench our jaws, furrow our brows, and forget to breath during difficult postures and  as result the practice becomes harder.   No matter if we are hiking or practicing yoga, its important we watch out for signs of stress.    Treating your hike or yoga practice as a mindfulness meditation  gives you the skills  needed to  be present enough to notice  the signs of stress that show up in the body and the  mind.  

Have you ever  found yourself applying skills learned in yoga to other activities?  If so  share comments below.