Take a Breather - Pranayama and the Art of Stress Relief

When was the last time you thought about your breath? You might not even realise it, but the way you breath can have a huge impact on your physical and mental health. That’s why everyone is talking about breath work these days - and with good reason!

Science has finally caught on to the power of the breath and nowadays it seems like everyone is talking about breath work and there are classes popping up everywhere. But did you know that pranayama is the ancient yogic practice of breath control and it is one of the eight limbs of yoga? It is a fundamental aspect of yoga and has been used for thousands of years to improve physical, mental and emotional wellbeing. No wonder so many yogis swear by it!

One of the most significant benefits of pranayama is stress relief. When you are feeling stressed or anxious, your breath becomes shallow and rapid, which only ends up making things worse. By practicing pranayama techniques, you can slow down your breathing and activate your parasympathetic nervous system (the one responsible for the “rest and digest” response in the body). This can help reduce stress levels and promote feelings of relaxation and calm.

Nostril breathing is a key component of pranayama and involves breathing through your nose rather than breathing through your mouth. Your nostrils are like little air-conditioners for your body and when you inhale through your nose, the air is filtered, warmed up and humidified before it enters your lungs. It has even been shown to activate specific parts of the brain responsible for enhancing cognitive function and promoting relaxation. Plus, by breathing through your nostrils, you stimulate the release of nitric oxide, a molecule that dilates your blood vessels and helps improve blood flow throughout your body. So, not only does breathing through your nose help you feel calmer and more centred (which is why we encourage it in yoga classes!), it also gives your body some serious love from the inside out.

Practicing pranayama regularly can also lead to improved respiratory function, increased energy levels (hell productivity!) and enhanced immune function (see ya never colds and flu). All from taking a few moments to focus on your breath.

So how do you get started with pranayama? One of the easiest ways is to attend a yoga class that incorporates breath work. A skilled yoga teacher can show you the different pranayama techniques and explain how they influence your emotional state. At Warrior Two Yoga, we start each class with a few minutes of pranayama and our Sunset Flows and Chill Out sessions incorporate longer lengths of pranayama to get your nervous system fully relaxed and calm.

And here’s a pro tip: to get the best benefits, ideally you would practice pranayama daily. Start by doing 2-5 minutes of conscious breathing when you wake up in the morning to set the tone for your day. A simple pranayama technique you can try at home is breath counting. In this technique, you keep your focus on your breath by counting each of your exhales. It’s a great way to get started with pranayama and experience its benefits right away.

If you are interested to learn more about the benefits of pranayama / breath work, one of my favourite books is Breath by James Nestor. Breath is not just any ordinary book on breathing - it is a deep dive into the history, science and art of breathing. Nestor explores the power of the breath, from ancient yogic practices to cutting edge scientific studies. He uncovers secrets about breath that will leave you breathless (pun intended!), like how proper breathing can improve your sleep, enhance your performance and even change the shape of your face! With witty anecdotes NESTOR makes learning about the breath not only informative but also entertaining. Trust me, after reading Breath you will never take breathing for granted again!

If you are interested in exploring the ancient practice of pranayama, I highly recommend you find a local yoga studio and join a class. At Warrior Two Yoga, we offer a variety of classes that incorporate pranayama, movement and meditation, let by experienced teachers who can guide you through the practice. Visit the ‘Timetable’ page and book a class today!