teaching breath Awareness to new students

One of the very first ideas you can teach beginning students is how to access their breath in a conscious way. Leslie Kaminoff describes breath through the lens of the last three Niyamas: Tapas, Svadyaya and Isvara Pranidhana.

First, we teach students to become aware of their breath; to actually observe the fact they are indeed breathing. This is an opportunity to engage in svadyaya or self-study. Since our breath is noticeable and observable, we can begin to differentiate between the quality of breath, the frequency, pace and physical movement of breath as our lungs fill and empty. In this instance of noticing, we alter the fullness of each inhale and exhale.

When we become aware of the act of breathing we recognize that we can change our breath in order for it to have an impact on our nervous system. Thus we engage in experimenting with the breath to feel a certain way. This becomes an exercise in tapas or the discipline it takes to welcome change into our bodies. A longer exhale has the potential to down regulate the nervous system when experiencing feelings of anxiety or restlessness. In some instances, we may find that we need to activate the nervous system and therefore may find that balancing the inhale with the exhale will create the desired effect.

In the simplicity and immediacy of noticing breath, we shift our mindset to an awareness that feels more anchored to the present moment. As we experience our breath rising and falling, we surrender ourselves over to what is, surrendering our efforts to the Divine.

So before we can teach new students more complex forms of Pranayama, it would be beneficial to keep breathing practices simple and easy to follow. Even the word Pranayama can hold two meanings depending on the way you break it into parts.

Prana=life force
Yama = restriction or restraint

In this way, we are restraining the breath in order to energize, uplift, ground or calm.

If broken apart in another way:

Pran = life force Ayama= to free

In this instance, we are looking to free the breath and energy in the body so as to feel a more optimal flow.

It is my experience that most new Yoga students are not breathing in a way that creates spaciousness and frees up constriction in the body. This can be a whole new experience for some students and they might shift a pattern that softens holding or gripping.

Experiential Learning: Observe Your Breath

1. Set up in Constructive Rest Pose with blanket under the head

2.  If you like, bring your hands to rest on your torso.

3.  Invite your eyes to close if you feel comfortable doing so.

Inquire:

1. Can you feel your breath?

2. Is your breath comfortable?

3. Can you feel your breath moving?

4. Where is the movement of your breath most noticeable? (Chest, ribcage, belly)

Notice:

•  the beginning of your inhale and the end of your exhale

•  the frequency

• phrasing: difference between inhale and exhale or are they even

•  texture: smooth and even or rough and uneven

•  depth

• overall quality: what’s one word that describes the overall quality of your breath.

Reflection: How do you feel after observing your breath?