The Effects of Breathing in Vinyasa Yoga
As with all yoga styles, breathing plays a central role. Nevertheless, I would like to explain at this point what effect this has, based on the Ujjayi breathing from Ashtanga or Vinyasa Yoga.
Breathing in yoga is basically made up of inhalation and exhalation in a ratio of 1:2 (Telles et al., 2017, p.1).
On top of that, awareness is heightened on breathing
is judged (ibid.). With Ujjayi breathing, the exhalation phase is also lengthened and the movements during the asana practice become longer
intensely synchronized with breathing in Vinyasa Yoga.
Maintaining the flow of movement in combination with breathing, for example in Vinyasa Yoga over a long period of time, requires nasal breathing (Kollak, 2008, p.27). This breathing gives the necessary capacity to go into the exercises,
to stretch the muscles and hold the positions (ibid.).
Continuous and even breathing through the nose improves the oxygen supply, strengthens the circulatory system and influences the pressure in the abdomen (ibid.). At the same time, the respiratory rate is reduced
(Pohl, 2012, p. 58). Through breathing, not only the vegetative
Affects the nervous system, but at the same time directs attention to one's own body and trains consciousness (Pohl, 2012, p. 58).
In addition, motor control and ability can be increased if breathing is specifically linked to movement.
(Telles et al., 2017, p.1).
In phases of exhalation, intensive skeletal-motor relaxation is enabled (Schwalbach, 2016, p.26).
This means that tension and relaxation alternate and become one
permanent tension, for example in the case of distress, is counteracted (ibid.). Another reason the exhalation is so important is that we do more
have lung capacity than we actually use (Nestor, 2021, p. 243).
Only when we fully exhale, the diaphragm rises upwards and
the stale air is completely exhaled, we can use our
Increase lung capacity (ibid.) One of the steps to train this is to lengthen and complete the exhalation phase before inhaling again (ibid.).
A person's breathing and mood are directly related to each other (Pohl, 2013, p.46). In case of stress, for example
increases heart rate and pulse, blood pressure
increases, muscle tone increases, digestion slows down, stress hormones are released, the activity of the immune system decreases
and the acid level in the tissue increases
(ibid.). If breathing deepens, these parameters are reversed and the organism relaxes (ibid.).
Literature:
Nestor J (2021). Breath breath. New knowledge of the forgotten art of breathing. Piper publisher.
Telles S, Gupta RK, Balkrishna A (2017). Yoga and Physiotherapy: Therapies Which
Complement Each Other. In: Journal of Yoga and Physiotherapy. Vol. 1, Issue 3- May 2017. P. 1-2.
Kollak I. (2008). burnout and stress. Approved practices for self-care in
health professionals. Springer Medicine Verlag, Heidelberg.
Pohl M. (2012). Yoga against burnout. Avoid burnout, help from therapy. In:
pt_Journal for physiotherapists.
Pohl MA, (2013). The power of the breath - when breathing therapy becomes a meditation.
background and examples. In: pt_journal for physiotherapists.
Schwalbach M (2016). Good guidance through yoga and meditation. With the ancient wisdom teachings
Yoga for more leadership quality. Springer Verlag Berlin Heidelberg.
