Counting the breath is an effective way for people to learn how to deepen their breath in a natural and comfortable way. Yoga breathing helps people gradually increase the length of the inhale and exhale without causing anxiety or tension. For more advanced variations, gradually increasing the length of the inhale while also adding a pause at the top and/or bottom of the breath makes this practice even more powerful.
Inhale (Puraka)
Retention of inhale (Kumbaka)
Exhale (Rechaka)
Pause after exhale (also called Kumbaka)
Use the following formula when writing down breathing ratios in for yourself or a student:
3 (Puraka) : 0 (Kumbaka) : 3 (Rechaka) : 0 (Kumbaka)
The above yoga breathing ratio formula translates as a three count inhale followed by a three count exhale. There is no retention at the top or bottom of the breath. There is a number assigned to each of the four elements of the breath, with a colon separating each part.
These are presented from easiest to more challenging. Students should master each count before moving to the next. Many instructors say that a ratio is mastered once the person can easily sustain the rhythm for at least 12-15 breaths.
3 : 0 : 3 : 0
3 : 0 : 4 : 0
3 : 1 : 3 : 0
3 : 1 : 4 : 0
4 : 0 : 4 : 0
4 : 0 : 5 : 0
4 : 1 : 5 : 0
4 : 1 : 4 : 1
With practice, these counts will become easier to sustain. Retaining the breath at the top the inhale can be difficult while pausing at the bottom of the exhale presents even more of a challenge for most people. Ease into these gradually until you are comfortable with each before moving towards longer counts and holds. This is not an exact science, the above ratios are just an example. People new to breathing exercises should start with shorter counts and holds so that the exercise achieves the desired calming effect. Practicing this technique will not only create a deep sense of relaxation but will also make breathing in group yoga classes natural.
5 : 0 : 5 : 0
5 : 0 : 6 : 0
5 : 1 : 5 : 0
5 : 1 : 5 : 1
5 : 2 : 6 : 1
6 : 1 : 6 : 0
6 : 2 : 7 : 1
7 : 1 : 7 : 0
7 : 2 : 8 : 1
Students that are more familiar with deep breathing will easily be able to start with a simple five count and progress to longer counts and longer holds. Always encourage students to pause and breath naturally if the ratio they are practicing becomes too difficult and constricts the breath. Yoga breathing is meant to create presence, increase lung capacity, promote relaxation and teach people that breath control is one our most powerful tools for longevity and health.
