Diaphragmatic Breathing

An important part of yoga is self observation, which is connected to the breath. Learning to breath properly allows us to see what is going on inside and listening to our body, permitting us make adjustments so the flow of energy can travel through the body while in our postures. Focusing on the breath causes us to develop an ease and a sense of stability while in postures. Bringing awareness to our breath keeps our attention focused on our practice, keeping our mind from wandering.



When we are born we enter the world breathing diaphragmatically, but through stress and tension we lose this and begin breathing with our chest. It is very common in females to stop breathing with the diaphragm because we learn that society wants us to be thin so we hold in our abdomen as we breathe. By not breathing diaphragmatically we breathe less easily; making our breath shallow, and we causing the heart to work harder.

The diaphragm is main muscle that is used when breathing. As you inhale the diaphragm contracts and moves down on the abdominal organs causing the abdomen to expand. Due to the attachment of the ribs to the lungs the lower rib cage expands and gas is exchanged in the lower part of the lungs where it is most optimal.


There are three postures used to learn diaphragmatic breathing. The first posture is sukhasana or easy pose (cross legged) while crossing your arms and allowing your fingertips to wrap around the lower ribs. As you exhale the abdomen will fall and as you inhale the abdomen will expand as the lower rib cage expands. Abdominals account for 75% of movement, 20% is the ribs and 5% is clavicle. The second posture for diaphragmatic breathing is shavasana (laying down on your back), which is almost 100% abdominal movement. In this posture you want to place one hand on your abdomen and one hand on your chest. The hand on your abdomen will rise with every inhale and fall with every exhale, while the hand on your chest will remain still. The third way to observe diaphragmatic breathing is to lay in makarasana (on your abdomen). As you inhale the abdomen will expand and press into the floor causing the sides and the lower back to expand. This pose creates strength in the abdomen by using the resistance of the floor.