Creating Space for the Breath
For the breath to move freely, the body needs space. Many of us breathe into only a small portion of our lung capacity, often high in the chest, especially during stress or busyness.
In our practice, we explored how to create space in three key areas:
- The Chest
Mobilising the chest allows the lungs to expand more fully. Gentle backbends, arm movements, and heart-opening postures help soften tightness across the front of the body and invite breath upward without strain.
- The Ribcage
The ribcage naturally expands out to the sides and into the back body as we inhale and softly releases as we exhale. Twists, side bends, and mindful breathing into the ribs help encourage this natural movement, creating more space for the breath and supporting fuller, easier breathing. - The Diaphragm
The diaphragm is our primary breathing muscle. When it moves freely downward on the inhale, the belly softens and expands. When it relaxes upward on the exhale, the belly gently draws back. Encouraging diaphragmatic movement allows the breath to become deeper, calmer, and more efficient.
When these three areas work together, breathing feels less forced and more like a wave moving through the body.
Breathing Through the Nose
Nasal breathing is foundational in yoga.
Breathing through the nose:
- Filters, warms, and humidifies the air
- Slows the breath naturally
- Supports the parasympathetic (calming) nervous system
- Improves focus and awareness
Mouth breathing can be useful in certain practices, but for everyday yoga and breathwork, the nose helps us breathe more consciously and calmly.
Rate of Respiration: Slowing the Breath
Modern life often trains us into fast, shallow breathing. In yoga, we consciously slow the rate of respiration — not by forcing it, but by allowing the breath to lengthen naturally.
A slower breath:
- Signals safety to the nervous system
- Reduces stress hormones
- Improves oxygen exchange
- Brings steadiness to the mind
Over time, a calm, slow breath becomes something we carry off the mat and into daily life.
Resilient and Responsive Breath
Rather than trying to control the breath rigidly, we aim to cultivate a breath that is resilient and responsive.
This means:
- The breath can soften when we need rest and calm
- The breath can energise when we need clarity or strength
- The breath adapts to movement, posture, and intention
Just like the body and mind, the breath benefits from flexibility and awareness rather than force.
Directing the Breath: Our Most Powerful Tool
Perhaps the most important thing we have learned is that we can direct the breath intentionally.
By changing how we breathe, we can influence:
- The nervous system
- Emotional state
- Energy levels
- Focus and clarity
Breath can soothe, calm, and ground us — or it can wake us up and sharpen attention. This makes breathwork an incredibly accessible and personal tool for daily life.
Your Breathwork Toolbox
These are the practices we’ve explored together — simple tools you can return to again and again:
Abdominal Breathing
Breathing gently into the belly to encourage diaphragmatic movement.
Supports relaxation, grounding, and nervous system regulation.
Equal Breathing
Inhale and exhale for the same count.
Creates balance, steadiness, and mental clarity.
Extending the Exhalation
Gradually lengthening the exhale while allowing the inhale to remain natural and unforced.
Supports relaxation, calming of the nervous system, and a sense of grounding.
Alternate Nostril Breathing (Nadi Shodhana)
Breathing out and in through one nostril at a time (starting with an inhalation through the left nostril).
Balances the nervous system and promotes calm focus.
Woodchopper Breath
A dynamic, rhythmic breath paired with movement.
Releases tension and builds vitality.
Bee Breath (Bhramari)
A gentle humming exhale.
Soothes the mind, reduces anxiety, and quiets mental chatter.
Moving with the Breath
Allowing breath to lead movement rather than the other way around.
Creates flow, ease, and embodied awareness.
Closing: Breathing Beyond the Mat
What we practice in yoga does not end when class finishes. These breath practices are always available — in moments of stress, fatigue, overwhelm, or when we simply need to reconnect with ourselves.
Think of them as a small, personal toolbox: simple, effective, and adaptable to your needs. With time and repetition, conscious breathing becomes less of something we “do” and more of something we live.
May your breath continue to support, nourish, and guide you — on the mat and beyond.
Lisa Di Giuseppe, Yoga for All December 2025