Why does my yoga teacher always remind me to breathe?
Yoga and the breath are intricately connected. Understanding the yogic breath will help you deepen your practice and increase the connection between mind and body. The foundation of any yoga practice is the breath. The term Pranayama comes from the Sanskrit “prana” meaning life force energy, and “ayama” meaning freeing or extending. Therefore pranayama is the conscious control of the prana through our manipulations of the breath. You may hear this term during a yoga class, and all it means is that you are going to do some type of conscious breathing exercise.
Here is a brief introduction to some terms and breath exercises you may encounter on your journey to zen.
The Natural Breath
An important place to start is noticing the natural breath. Although it’s not technically a pranayama practice because it’s not controlling the breath, the natural breath is the basis for your pranayama practice. The natural breath is unmanipulated. For example when in Savasana at the end of a yoga practice the breath is naturally flowing, as we surrender and release into the pose.
However, many of us have abandoned our natural breath, as stress, tension, and pain all affect how we breathe. Over time we habituate an unhealthy breathing pattern, originating from the upper chest, rather than the abdomen. When our breath resides in the upper chest it’s shallow, making it difficult for enough oxygen to enter.
During meditation or savasana, notice where your breath is coming from without trying to change it. Notice what parts are moving on the inhale and the exhale. If your upper chest, collar bones, and shoulders are moving and your abdomen is relatively still then that is an unnatural breath. This is often known as chest breathing. In chest breathing the diaphragm does not extend downward completely and the inhalation is in the chest area only. The breath is shallow, and can contribute to anxiety and physical ailments.
If your abdomen and lower ribs expand and contract upon inhalation and exhalation, and the upper chest and shoulders remain still, then it is a more natural breath. This is also referred to as diaphragmatic breathing. In diaphragmatic breathing, the abdominal cavity and thoracic cavity are engaged to draw in a deeper breath. The diaphragm moves down, causing air to fill the lungs, bottom to top, side to side, and front to back.
The Full Yogic Breath
When practicing the full yogic breath we breathe into three sectors of the torso one at a time, then release the breath one sector at a time.
First inhale into the belly, extending outward. Pause. Then inhale into the mid chest as the ribs expand to the front, back and sides. Pause. Then inhale into the upper chest, the area just under your collar bones. Progressively filling up from bottom to top, creating expansion in all directions. Then gradually release the breath without forcing it out.
Ujjayi Breath (pronounced oo-jye)
In sanskrit ujjai means triumphantly uprising or expanding. In this breath the “prana” or life force energy is flowing upward through all of the chakras. It is said that when prana is flowing through the chakras we are in a state of union or oneness.
The ujjayi breath is done through the nostrils with the lips closed. The breath is even and steady. There is a slight contraction at the back of the throat which will make a subtle hissing sound. Basically it’s like you’re trying to fog up a mirror but with the mouth closed. The inhalation and exhalation should me slightly audible. This breath is often done during a yoga practice, pairing inhalation and exhalation with the movements in and out of poses. It builds heat in the body and connects you to the flow of the breath. According to BKS Iyengar this is also good for those suffering from low blood pressure, asthma, and depression, as it invigorates the nervous system.
If you’re just getting into yogic breath work I’d recommend checking out Donna Farhi’s The Breathing Book which is is a great introduction and gives an overview of why it’s so important in your yoga practice. For those more experienced yogis Gregor Maehle’s Pranayama: The Breath of Yogais perfect for integrating essential pranayama exercises into your yoga practice.
Now that you know about the importance of the breath, if you are looking to deepen your meditation practice click herefor some information to help you get the most out of your time in meditation.
I’m really excited to share this wonderful opportunity to deepen your yoga practice, improve your nutrition and focus on bringing out your happiest self!
Here’s the exciting part. Are you ready?
I want to personally invite you to travel to the island of Antigua for a 7 night exclusive escape full of yoga bliss, sweet sunshine and island exploration.
Sounds amazing, right? Lead by three talented yoga and nutrition leaders here in the Hamptons, this retreat will bring you back to your highest, happiest and healthiest self, to start off the new year right.
The retreat includes:
A deluxe villa at Loblolly Hill in the historic National Park of English Harborwith. The villa is an oasis and enjoys privacy while still in walking distance to Pigeon Beach and Falmouth Marina, where there are restaurants, bars, shops, banking, and a small supermarket.
2 pools set in a mature tropical garden.
2 Yoga Classes Daily approximately 1 hour 15 minutes each
Yoga Workshops: Customized to meet student needs
Private Yoga Classes with Hands on Assists and Massage
Morning Breakfast Prepared by Private Chef Adina & Nutritionist Kiley
Lunch & Dinner Guided Outings at Local Hot Spots
Wolffer Estate Vineyard Wine Tasting Class
Professional Digital Photography Service
Village Rooftop and Sunset Yoga Classes
Journal Gifts for Intention Journaling
Antiguan Women will teach a traditional beading class (earrings and necklaces)
Antiguan Women will teach a traditional plant weaving workshop (bowls)
Nutrition Workshops and Private Consultations
Guided Scenic Hikes to Breathtaking Views
Mermaid Pools Exploration
Relaxation time at Pigeon Beach
Swimming & Snorkeling Time
Pigeon Beach Runs & Walks
Optional Zip Lining Tour
Optional Paddle Boarding
Wifi Connection
Maid Service
Your AMAZING leaders are wellness and yoga influencers in the Hamptons, who share a passion for happy and healthy living.
Erica Velasquez (right) is a native to the East End being born in Southampton and raised in Amagansett. She is the founder of ‘Yoga in the Vines’ at Wolffer Estate Vineyard where she has worked for the past 5 years in events. When not at the winery, she spends her time teaching, practicing, and studying yoga or managing ‘Evolve East’ of Amagansett. Based on her experiences in Antigua and relationship with Boat Hampton of Antigua & Long Island – she guarantees the most luxurious escape full of tranquility and adventure. She is determined to offer the most personalized service, provide exclusive yoga teachings, immerse guests into new culture and create joyful memories that will last a lifetime.
Kiley DeMarco (left) MSW, NLC, is on a mission to spread health and happiness throughout the Hamptons and beyond. She is the founder of One Healthy Hamptons– all things health in the Hamptons, co-founder of Hamptons Wellness Week, and Fitfluential ambassador. Kiley is Certified in Nutrition through The Nutrition School and has a Masters Degree in Clinical Social Work from Boston College Graduate School of Social Work. She resides in Sag Harbor with her husband and puppy, Sammy.
Jenna Raynell (center) is a yoga teacher, coach, and musician. Jenna has a colorful background including many, many years of dance, theatre, music, and teaching. All of these bring a unique creativity & soul to her classes. Music is non-traditional, spontaneous laughter is inevitable and students flow from pose to pose as if in a dance. Jenna’s goal as a teacher and coach is to help you forth all that is within in you— your own blend of talents and passions— because she believes that is your purpose. She is the founder of East End Mermaid ™ Yoga, a company that provides yoga & live music oceanside in the Hamptons. For more information and for free yoga videos online, visit www.jennaraynell.com.
There’s a very limited number of spots available, as this is an exclusive and very peronalized retreat. You get the best of individualized attention when it is a smaller group like this, so if this sounds like it’s for you I recommend booking as soon as possible so you don’t miss out.
You can do this right now by emailing antiguaadventure@gmail.com or by calling 631 767 7304.
Think about it, each season has themes, energies, and rituals.Our bodies and minds need different things at different times of the year. Self care for fall can help us feel more aligned with the season, and help us make the transition out of summer, which can be a real bummer for us summer lovers out there.
Winter gives us room for quiet introspection, a time to recharge and prepare for what’s ahead. The days are short and dark. You might spend more time on your couch cuddling with some chai tea and rewatching Downton Abbey for the millionth time. Winter gives you time to reflect, rest, and be still.
Spring is all about setting intentions, birthing ideas, and plantings new seeds for what’s to come. This is reflected in the natural world, and also in our renewed energy for some spring cleaning or new projects at home.
Summer brings a time of outward expansion, positive changes, transformation, and growth. The energy of summer lends itself to celebration and the robust glory of feeling free and alive.
How Seasons Influence Self Care
Autumn carries two equal but opposing energies that we can learn to cultivate in multiple areas of our lives.
On one hand autumn is all about letting go of what we no longer need. Trees lose their leaves, and we too can release old beliefs, habits, and choices that no longer serve us. While on the other hand it’s also a time to gather and harvest what is essential.
One theme predominates this season, and that is beginning to wind down. We turn down the tempo from summer’s energy and high spirited fun, to ease up on the gas, and find routine and groundedness.
The Autumn Equinox also brings an equal amount of light and darkness, which echoes these opposing themes of gathering what nourishes us, and letting go of what doesn’t. I like to see autumn as a celebration of balanced forces at work in our lives.
Today, as a former “Fall-Hater” I’m sharing some of my favorite ways to practice self care for fall and enhance the mind-body connection through the lens of all things fall!
5 Practices To Align With Autumn
1. Alternate Nostril Breathing
Known in Sanskrit as nadi shodhana pranayama which translates as “subtle energy clearing breathing technique.” I did a whole video just on this topic, you can find it here.
And *fun fact* Hilary Clinton wrote in her book “What Happened” that she used alternate nostril breathing after her loss of the 2018 United States presidential election to manage stress and anxiety. Now that is definitely something I can relate to.
2. Try Some Grounding Yin Yoga
If you’ve never done Yin Yoga before check out my video explaining what it is and my article all about why you should totally give it a try. But in a nutshell Yin Yoga is an extremely gentle and slow yoga practice which uses poses that held for longer periods of time. It’s not your regular fast paced vinyasa flow.
Yin yoga is perfect for when you are feeling sick, run down, or over stimulated. It encourages circulation and energy flow to the joints and internal organs through passive poses that require little muscle engagement.
When held for several minutes the poses place pressure on energetic pathways called meridians (think acupressure points) activating energy flow along these pathways, so it’s actually doing a lot more than you think, pretty cool right? This helps to bring us into balance energetically and is perfect when we feel totally discombobulated (I really like using that word).
3. Enjoy Seasonal Fall Foods
No matter where you are in the world, you can focus on eating seasonal produce and other foods that align with the energetic properties of the season. During the autumn there is an abundance of produce, especially root vegetables.
I have lots of other suggestions for choosing the right foods to support your wellness in the autumn in this post on ayurveda for autumn.
4. Take Time To Reflect Through Journaling
While journaling this season, I encourage you to think about what goals you set out to complete at the beginning of the year and really look at what has helped you and what has held you back. While journaling, ask yourself these questions to help you guide your energy toward achieving these goals, and celebrating the fullness of your life. Some journal prompts to get you started are:
How have I grown personally and professionally this year?
What are my favorite ways to slow down, and reconnect with myself and my desires?
When I get really quiet with myself what does my inner guide/higher selftell me I need to do more or less of?
One OLD habit or belief I am committed to letting go of this season is…because…
One NEW habit or belief I am committed to letting go of this season is …because…
5. Do a DIY Autumn At-Home Retreat
I love anything DIY, and an at home retreat day is the ultimate cost effective indulgence. Plan for a day where you have nothing else going on (I know, like does that even exist anymore?) and follow my Autumn At-Home Retreat Day in the updated Autumn Self Care Guide because you’ve earned it girlfriend.
If I’ve learned anything in recent years is that more people experience stress and anxiety than almost any other condition. The fast pace of our daily lives, and the pressure of our jobs and families can add up over time. I’ve spent a lot of time learning different ways to relieve my stress and anxiety. Many of these seem simple but all new habits take time to implement so give yourself a break, and try out one or two of these practical hacks for stress relief.
Keep cell phones out of the bedroom– I know this one is so hard!!! I am a total hypocrite for even writing this because I fall back into this habit all the time. I like to fall asleep to Gilmore Girls what can I say! It really does make a difference to take your phones out of the bedroom for many reasons. For one, blue light from screens has been known to disrupt melatonin in the brain which helps us wind down for sleep. This causes us to not only lose sleep but also lose quality sleep because our brains remain more active even when we are sleeping. They do make glasses that block blue light from screens like these (which I totally have by the way cuz I’m cool like that) that are supposed to help. I can honestly say that I have a harder time waking up in the morning after nights when I use my phone before falling asleep- and since Instagram stories became a thing it’s been a major problem in my life.
Exercise or Yoga– One word…Endorphins!!!! Movement releases stress-relieving hormones, duh. This is not breaking news people. But here’s where you can take it to the next level. Instead of just pushing through your workout, try turning down the volume on the workout video or stop watching f*cking CNN at the gym and listen to a motivational or personal development podcast while you workout. I seriously push myself so much harder when listening to this type of stuff. I get a better workout, and my mind gets a boost too! For a more calming type of stress relief give Yin Yoga a try!
Establish morning and evening routines– Stress relief is often cumulative. When you do stress reliving activities on a regular basis you experience far less stress than if you only engaged in stress relief when you were really stressed out. Therefore, establishing a regular morning and evening routine that you do every day will help maintain your happy relaxed state over the long term. A typical morning routine may include exercise, yoga, meditation/prayer, journaling, gratitude, and a quiet meal free of distractions.
Sleep Hygiene– Sleep hygiene refers to how well you take care of yourself and your environment in preparation for optimal sleep. Some of the fundamentals of sleep hygiene include a dark space and limiting noises and light from phones, tv’s, and digital alarm clocks. Maintaining an environment that promotes optimal sleep is key in sleep hygiene. Also very important are how we treat our bodies before bed. That includes limiting alcohol (oops, sipping wine as I write this no joke), caffeine, sugar, and any other stimulants several hours before bedtime, as well as turning off all screens at least an hour before turning in.
Guided Meditation or Deep Breathing- Yes I am a yoga instructor. Yes I tell people all the time how important the breath is. Does it ever get old? HELL to the NO! Breathing is LITERALLY something you do every second of your life, yet so many of us actually breathe wrong. Yes you read that correctly. There’s a good chance you’re breathing wrong right now. No need to freak out though! Guided meditations are everywhere these days, and most of the time you can find great ones for free on youtube and spotify.
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Raise your hand if you love winter. …(Bueller?) Thought so. It most people’s least favorite time of year. But after you read this, my hope is that you feel a little differently. Winter self-care routines are uniquely essential during this season because we have unique needs.
In this season we take a cue from nature. The life force around us retreats inward and is in rest and reflect mode. Though our modern lives dictate otherwise, if we listen to our innermost wisdom, it’s telling us to do the same. Have you ever gotten home from work and it’s only 5:30 but since it’s dark you find yourself sluggishly heating up a bowl of soup, cuddling up on the couch and going to bed at 9 o’clock? You’re not lazy! It’s you body’s way of saying “slow the eff down sister!” (Ok you’re inner wisdom might be a little gentler than that.)
Regardless, you know that feeling that comes on as “meh” and ends with “God, I’m just so drained!” I’ve long resisted these feelings, and even judged myself for them. However, I’ve come to realize it’s not a bad thing to have an inner guidance system that’s trying to tell me the best way to treat myself. Instead of fighting these urges we can learn to flow with the season, and reap all of it’s benefits.
How do we do this?
First let’s notice what’s going on in nature and why. The earth strips herself of excess. She releases what has lived out it’s purpose and reverts back to the basics. She is raw, exposed, and unwelcoming, almost as if to say “leave me alone!” She’s quite literally chilling out. After a yearly cycle of new life in the spring, vibrance in the summer, and abundance in the fall she’s taking a much needed vacation. We also live out our lives in cycles; daily, monthly, yearly, and lifetime. We ebb and flow from outward energy, to inward retreating. It’s the nature of the universe. Without allowing ourselves to flow through these cycles we become unwell and out of balance.
So we look to mother nature and imitate her. Something in us deeply desires to slow down, be still, and reflect upon the past year. We need this in order to flourish when spring comes again.
Designing a self-care routine is essential in maintaining a happy and healthy life. But, self-care that reflects the energy of each season, well now you’re a self-care over achiever! Implementing this winter self-care ritual into your daily or weekly routine will greatly impact the way you move through this season, which can often be difficult to embrace.
Tips for Winter Self Care
Your body needs so much extra love and attention this time of year. Our bodies are more susceptible to illness, fatigue, and stress. Yes, it’s a harsh season, but by doing this self care you can glide through winter effortlessly.
Winter Movement
It doesn’t take a rocket scientist to know that in the cooler months our bodies need to move to build up heat. While it may be the hardest time of year to move your body, it may be the most essential. Because we can get a bit stagnant, our bodies can feel heavy and tired, and heat building movement is the antidote.
On the flip side we can often get run down and stressed (especially during the holidays) which is when a slow, grounding Yin Yoga practice will be essential to your overall wellness.
Seasonal Food
It seems innate that in the colder months we crave warmer foods. I think we all get that; but let’s take it a step further. Winter can be characterized as dry and windy, which may lead us to need more moist and grounding foods like heavy stews and roasted root vegetables. The food we eat this time of year can greatly enhance our ability to adapt to the harsher climate. Not to mention, strengthen our immune system to fight off whatever is going around (and something is always going around!)
While many places this time of year don’t have fresh produce (I really do miss the farmsteads right now) there are still many foods that are aligned with the comfy and warm feelings of the winter. This is the time of year to up your intake of healthy fats, dark leafy greens, and roasted root vegetables.
Reflection
This time of year, as nature does, we too turn inward and prepare for the coming spring by resting and reflecting. When you pay more attention to your inner thoughts and desires, you begin to open up to the abundant possibilities, and are capable of creating the life of your dreams. The key is getting quiet enough that you can hear what that little voice of wisdom is saying to you. As the the New Year brings with it a renewed sense of “clean slate-ness”, we are given the opportunity to up our game, better our habits, manifest our desires, and act on our dreams.
I urge you to make a regular practice during the winter months of journaling. You can write about feelings that come up for you and explore what unknown triggers bring you into a dark place. This is a safe time to explore the darker sides of yourself. If something in your life has made you sad, angry, or disappointed it is safe to explore and experience those feelings now. Winter is naturally a dark time, so do’t feel guilty if you experience your own mental winter at times
Rest & Restore
Do you often feel like you’re beginning to come down with something, but after you chill for a bit or take a nap you feel better. Maybe you weren’t sick after all but just needed a break. Without listening to our bodies when we need to recharge, we set ourselves up for illness, stress, and exhaustion. This time of year our bodies naturally need more time to rest. There’s less sunlight and less energy in the air. Give yourself to take it easier this season.
I hope you are able to take some time for yourself this winter. If you would like to get more tips for winter self-care including seasonal recipes, a winter yin yoga sequence, and an at home retreat for winter be sure to subscribe below and I will send over my free guide to winter self-care.
Hi, I’m Caroline! Welcome to Bloom & Spark, an intuition led, wellness based lifestyle blog. With a focus on mindfulness and sustainability this space is for creating authentic engagement in what it means to live well. Here you will find insights and lifestyle tips for yoga & meditation, simple recipes, purposeful living, and realistic sustainability. Manifesting Generator, Gemini,
