We’ve been looking at how your breath supports your movement in your workouts—see “The Right Breath for Now” and “Breath to Support Movement.” You may be most familiar with watching your breath in your yoga practice, especially as many teachers cue your inhalations and exhalations. Here’s the thinking behind this cueing.
Generally, we use inhalations to help as we lift things. Consider the instructions, “Inhale, lift your arms,” “Inhale, grow tall,” “Inhale, rise up.”
Notice your next few breaths come in, and you’ll probably feel this lifting energy through your chest, and maybe in your belly. As your lungs inflate, your ribs expand outward and upward. Moving your arms up or lifting your torso up then naturally follows this rising energy—what we’d call prana.
Conversely, exhalations often help as we lower things: “Exhale, hands to your heart.” “Exhale, hinge at your hips.” “Exhale, lower to the mat.” On the other side of the breath, exhalations help you settle down and in. Watch your next few exhalations, and you’ll feel this movement through your chest and belly. It’s a release in your diaphragm that can be assisted by light contraction through your core muscles. This sensation of downward-moving energy is called apana.
On the Mat
Pay attention to the cues your teacher issues, and you’ll see this pattern at play. At home, experiment: try inhaling as you lift, and exhaling as you lower. Then try breaking the pattern and see how that feels. These aren’t hard-and-fast rules, and consciously testing them will help you stay present and engaged in the interplay between breath and body.