Just Breathe: Why the Breath Is at the Heart of Yoga

If you can breathe, you can practise yoga.

It’s a simple idea, but it’s one I truly believe.

When people hear the word yoga, they might picture complicated poses, incredibly flexible bodies or beautifully choreographed sequences. And while yoga can certainly include all of those things, that isn’t what yoga is really about.

At the heart of the practice is something much simpler: the breath.

And because we all breathe, yoga really can be for everyone.

You don't have to be flexible to practise yoga

One of the things I love most about teaching Hatha Flow is seeing people discover that yoga isn't about touching your toes, standing on your head or making your body look a certain way.

• It’s about noticing how you feel.

• It’s about moving in a way that feels good for your body, creating a little more space to breathe and, perhaps most importantly, giving yourself permission to pause.

You might arrive at class feeling stressed, tired or distracted by everything that needs to be done. For an hour or so, you get the opportunity to put all of that down.

• You breathe.

• You move.

• You notice.

And gradually, you come back to yourself.

That’s what I mean when I say that my classes are breath-first and no pressure.

Whether you're completely new to yoga, have been practising for years or fall somewhere in between, there is a place for you on the mat.

Why does the breath matter so much?

We breathe all day without usually giving it a second thought. But the way we breathe can change depending on how we're feeling.

When we're stressed or busy, our breathing can become quicker and shallower. When we're relaxed, our breath often naturally becomes slower and deeper.

Yoga encourages us to become more aware of that relationship between breath, body and mind.

Rather than trying to force the breath to change, we simply start by noticing it.

And that can be surprisingly powerful.

The breath gives us something to focus on when our minds are busy. It brings our attention away from yesterday's worries or tomorrow's to-do list and back to what's happening right now.

Just breathe.

A simple breath-awareness practice

You don't need a yoga mat, special clothing or even much time to try this.

Find somewhere comfortable to sit or lie down. Allow your shoulders to soften and let your hands rest wherever feels natural.

Then simply notice your breathing.

Don't try to change it.

Notice the feeling of the inhale.

Notice the feeling of the exhale.

Perhaps notice where you feel the breath most clearly — around your nostrils, in your chest or as your belly gently rises and falls.

If your mind wanders, that's completely normal. Simply notice that you've become distracted and gently bring your attention back to your next breath.

Try this for two or three minutes.

That's it.

There is nothing to achieve and no special way to breathe. You're simply giving yourself a few minutes to stop and notice.

Try Sama Vritti — equal breathing

Once you've become comfortable simply observing your breath, you might like to try Sama Vritti, sometimes called equal breathing.

The idea is very simple: make your inhale and exhale the same length.

Start by inhaling gently for a count of four.

Then exhale for a count of four.

Repeat.

Inhale — 2, 3, 4. Exhale — 2, 3, 4.

Continue for a few rounds, keeping the breath comfortable and relaxed.

There's no need to take a huge breath or force yourself to reach four. If a count of three feels more natural, use three. The aim is to create a sense of steadiness rather than effort.

Notice how you feel afterwards.

Perhaps your mind feels a little quieter.

Perhaps your shoulders have dropped.

Perhaps nothing much has changed at all — and that's okay too.

Yoga isn't about forcing a particular result. It's about paying attention.

Small practices for busy lives

One of the reasons I love simple breathing practices is that you can take them with you.

You can practise for a couple of minutes:

• Before starting a busy day

• Sitting in the car before going somewhere

• During a break at work

• Before an important meeting

• When you notice your mind racing

• Before going to sleep

• Or simply because you have a few quiet minutes

You don't need to wait until you have an hour free to practise yoga.

Sometimes, two mindful minutes are enough to change the direction of your day.

Come as you are

At Ke-Yoga, my aim is to create friendly, welcoming classes where you can come exactly as you are.

You don't need to be flexible.

You don't need to have done yoga before.

You don't need to know the names of the poses.

And you certainly don't need to be able to do a handstand!

Hatha Flow gives us the opportunity to explore movement, strength, balance, flexibility and stillness, always coming back to the breath.

Some days your practice might feel strong and energetic. Other days you might need something slower and gentler.

Both are yoga.

So if you've been thinking about trying yoga but aren't sure whether it's "for you", perhaps start with something you already know how to do.

Just breathe.

Then take it from there.

If you're in Brantham, Bradfield or the surrounding area, I'd love to welcome you to a Ke-Yoga class.

Come as you are. Move at your own pace. Breathe. And see what happens.

Have you tried either of these breathing practices? I'd love to hear how you found them — share your experience or let me know which one you tried.