Breath: A path to stability in uncertain times

Over the past several years, the subject of breathing had become particularly charged. We kept hearing about breathing everywhere: the phrase ‘I can’t breathe’ became a symbol of police brutality, the COVID-19 pandemic made us all aware of our breath, weather events like sandstorms and wildfires pollute the air and affect breathing, and so on. Recent events have brought the subject of breathing to the forefront of many people’s minds and made them suddenly aware of this natural process that usually takes place underneath our conscious awareness. It made them acutely aware of how essential breathing is to their very survival and to their health and well-being.

As yoga practitioners, we knew of the importance of breathing all along, and we often use breath control to manage our energy, impact our physiology, and cultivate a calm mind. Now, the subject of breathing has entered the affective niche of the general public. The “affective niche” is what we pay attention to in the present moment that is relevant to our survival and thriving. Anything beyond our affective niche is just noise – there is a lot of information out there in the world, and our attention is fleeting. Now that we have people’s attention, it seems like it would be a good time to focus on breathing in our yoga practice. Now, more than ever, we need to teach our students how to breathe more efficiently on and off the mat, and how to use the breath to calm their agitation and regulate their energy and biological processes.

Yogis have long recognized the importance of breath awareness and breath control in our daily lives. This is reflected clearly in the Age Model. According to the viniyoga tradition, the movement of the sun throughout the day represents our aging process. Sunrise represents childhood, midday represents adult life, and sunset represents old age. Specific yoga practices are appropriate for each stage of life.

From the traditional point of view, students in a SUNRISE STAGE of life (teenagers and young adults) need to focus on stronger asana to help develop growing bodies, teach discipline, and encourage body awareness.

Students in a MID-DAY STAGE of life (roughly 25-70 years old) need more focus on the breath and other energy management practices to support them in their busy lives that likely include careers, children and households.

Students in a SUNSET STAGE of life (roughly 70-80 years old and beyond) need to focus on physical maintenance and spiritual introspection to gradually turn away from the external material world and start preparing for an eventual graceful exit.

Most of us are in the “householder,” or mid-day, stage of life. We are busy with responsibilities, juggling careers, children, aging parents, and all the other things that come with adulthood. On top of that, we are dealing with the uncertainty of the world and heightened worry about our parents, children, and other vulnerable people in our lives. What we need most is stability at every level – structural stability to keep the body healthy, physiological immunity to keep us resilient, emotional balance to manage the challenges that come our way, and financial stability to provide for ourselves and our families. Intentional and mindful breathing practice can help us cultivate stability and resilience at every level of our system. This means that for the majority of us, pranayama and other energy management practices are of the utmost importance.

The first step in breath exploration is awareness. If we don’t know what’s going on with our breath, we cannot affect it. The way we breathe changes depending on what we are going through, that is why it’s useful to reevaluate your breathing patterns regularly. To become aware of your current breathing patterns, I invite you to reflect on the following questions:

• Do you breathe mostly through your nose or your mouth?
• Do you hold your breath often? If you do, is it usually after inhale or after exhale?
• Where in your body do you feel your inhalation and your exhalation?
• Which part of the breath is easier – the inhalation or the exhalation?
• How actively engaged are your chest, neck and shoulder muscles when you breathe?
• How loud is your normal breathing? How loud is your breathing during yoga?

The answers to these questions will become very important as we continue our breath exploration.

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Here is a quick reminder of how breath affects your health and basic functions and what yoga can do to improve them.

Additional reading on the subject

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