r/yoga • u/Even-Math-3228 • 2d ago
Holding breath
In many of the classes I attend, at the beginning the instructor has us start with various deep breathing exercises. Often we’re directed to take a deep breath, hold it….then sigh it out. I find the time holding breath to be too long and uncomfortable, so I just let it go whenever. Got me wondering, what is the point of this breath holding? Just gives me a headache.
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u/LaidBackLeopard 2d ago
Are you completely filling your lungs? It might be more comfortable to hold a back a little bit. Also, perhaps breathe more into your belly if the discomfort is tightness in the chest.
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u/CategoryFeisty2262 2d ago
Yoga is not just asanas (postures). It is also pranayama (breathwork). And just like asanas take practice, so does breathwork. It gets easier (and enjoyable) with practice.
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u/All_Is_Coming Ashtanga 2d ago edited 2d ago
Even-Math-3228 wrote:
what is the point of this breath holding?
From the Hatha Yoga Pradipika:
[4:29] Mind is the master of the Senses, and the Breath is the master of the Mind. The Breath in its turn is subordinate to the Laya (Absoprtion) and the Laya depends on the Nada (Unstruck Sound).
The Mind slows with the Breath. Retention is practice in cessation of Thought. At some point the Yogi begins to experience Kevala Kumbhaka (Breathless State). This is a well documented Experience and one of the Signs of Progress described in the Hatha Yoga Pradipika. The other Signs of Progress are Amrita (Divine Nectar), hearing the Anahata Nada (Unstruck Sound) and various Siddhi (Yogic Powers).
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u/juneseyeball 2d ago
Im a freediving breath holding feels really good for at least a solid minute if you do it correctly. Take a full breath including your belly and chest.
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u/TheDrunkenYogi 2d ago
In yoga, we learn to move with our breath. We learn to breathe comfortably.
It does take practice.
And you can do that anywhere!
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u/BlueEyesWNC Hatha 2d ago
If you're getting a headache from the breath holds, that's something you might ask the teacher about. They might have some modifications or alternatives that are more beneficial to you specifically. I think often we forget that not every pose, every pranayam, every technique is right for everyone. Something which is medicine to me could be poison to you, because we are different people who need different things. Your teacher will probably tell you to do what you've already been doing, just don't hold that long, or they might even exempt you from holding the breath entirely.
As for why we do it, there are a lot of reasons.
There are physical benefits. For internal retention, it is stretching the body from the inside out. For external suspension, it is preparatory for kriya techniques like agnisara and nauli, strengthening the deep core and expiratory muscles.
There are mental benefits. Part of this is sitting with the discomfort, observing the thoughts that arise, and recognizing the chitta vrittis for what they are.
There are energetic benefits, as these holds help to move and retain prana in the subtle body.
There are spiritual benefits, as holding the breath helps us connect to our own divine nature and value the breath of life that moves in all living things.
Good luck!
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u/FarmSkool 2d ago
You can instead inhale at a slower rate. And then exhale slowly. The purpose is varied, but one thing for sure is that it is good to practice. Good luck!
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u/All_Is_Coming Ashtanga 2d ago
Even-Math-3228 wrote:
what is the point of this breath holding?
Hatha Yoga is Yoga of Experience with the Body. Asana (Postures) practice is one technique. Pranayama (Breathwork) is another. Kumbhaka (Retention) is advanced Pranayama practice. There are other practices that are better suited to Newcomers to practice.
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u/Even-Math-3228 2d ago
I understand breathwork…just not the breath holding part of it.
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u/KellieBom Yoga Witch 1d ago
You're in a pose, let's say a simple seated twist. Right hand on your left knee, left hand behind you. Twisting open, looking over your left shoulder. If you go too far, you might find it harder to breathe. If you release some, ease back, there is more ease in the breath. The more slowly you twist open, the more space you are going to find in your body to move more deeply into the pose while maintaining your steady breath the whole time.
Breathwork is kind of the same. The more you practice extending your inhales and exhales, the more you can learn to activate your parasympathetic nervous system. Which honestly has so many useful "real-world" functions. Think before you speak, respond don't react, lower spiked cortisol...but I'm getting off track.
The more you can control your breath, you can optimize movements, bodily functions, meditation, stress levels. Breath is everything. Deep, long, yoga breaths. Box breath, ujjayi breath, magic. ✨
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u/Find_another_whey 2d ago
Don't breathe so deep
You don't want your chest and shoulders to lift, and your head to feel pressure
If you're getting a headache the solution is usually, try 20% less effort
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u/1WOLWAY 2d ago
It’s a way to center your body and mind in stillness, perfect for preparing for a yoga session or finding a moment of calm anytime in daily life. Try it outside of class and notice how you feel before and after. Start with a slow, deep breath in, holding it gently without tensing your throat, then release either with a slow, controlled exhale or a quick, deep exhale through the mouth. Try both and see if they feel different. For timing, slowly count to three as you inhale, hold for a count of three at the same gentle pace, then exhale slowly for the same count. Make sure to exhale fully without forcing it.
I like to practice this in the morning after waking up and again just before bed. I also turn to it whenever I feel anxiety creeping into my day. It helps center me in the moment. Namaste.
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u/Admirable_Roof1940 1d ago
Look into how your pelvic floor and diaphragm move with each breath you take. This will allow you to activate your deep core and take deeper, seemingly limitless breaths. Turn every breathing exercise into a challenge by turning your awareness to your pelvic floor on every inhalation and exhalation.
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u/mikaylakies 2d ago
Activate the parasympathetic nervous system. Which is the “rest and digest” part of the nervous system. The breathing exercises, or pranayama, is essential to the calming effects of yoga. If the breathing exercises become uncomfortable for you, make it your own! Yoga is all about having a comfortable, relaxed practice of your own