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Create a Free AccountThe 3-Part Breath and Ujjayi Breathing
Our breathing is a natural place to begin when learning how to activate and strengthen the core. Our breath affects how much tension we hold in our bodies, how calm or active our nervous system is and how we use the power that is within us. In this class, the first of a series of three on core stability, David teaches you two breathing techniques that you may use in all of your future classes. The second class in this series is Integrating the Breath and the Bandhas and the third class is Finding Stability In All Poses. You can also find all three together in our program Establish Your Core Stability and Strength and on our Yoga for Beginners page.
Looking for more of a challenge? Check out the 14-Day Intermediate Challenge here.
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Existing Comments
Thank you, nice reminder.
Thank you for this gentle breathing awareness practice.
wonderful
Very informative and easy to follow.
Excellent video!
As usual, I loved this video!
David talked about efortless breathing. I sometimes feel as if I can't take a deep breath without making quite a big effort. When I begin inhalation, it soon seems as if I ran out of space for more breath, and yet I kind of feel like it isn't enough air on my lungs, so I keep pushing, but air doesn't flow in as freely as I'd imagine it should. Only on few occasions can I take in strong breaths that carry momentum, and they are usually chest breaths, not long and sustained but short-lived.
I usually relate this to anxiety, and chronic tension I accumulated on my back, chest and diaphragm. I was wondering if I should aim for slow and steady breaths first, even if they are not as deep, or rather if pushing through it a bit is alright at first.
I'm sorry if I wasn't clear enough. Thank you very much!
Thanks! I think it's ok to 'push through', as long as you're not pushing too much. If your body gets sore during the breathing or it's sore the day after, you're likely pushing too hard. It's a fine balance, and with practice you can see where you fit.
Hi David and community! I enjoyed this video, but noticed it made me dizzy, and especially the shallow breaths almost gave me a headache with pressure building up in my sinuses. I have recently also started a meditation practice and notice that I often feel dizzy during/after meditation. Any reason why?
Breathing can definitely make you feel dizzy at times. I find that it passes quickly though, once you stop breathing. If it doesn't, lie down until it passes and you can stop breathing during a class anytime you feel it coming on. I'm not sure what would be causing the dizziness during meditation, though. You may want to check with your doctor - I've heard that that can be an inner ear thing.
Wow, this brings a whole new meaning to learning the correct technique of belly breathing. Love David's simple instructions and techniques. Looking forward to the long journey on learning yoga the proper way.
Thank you! This not only aids yoga practice but also meditation, creativity, and general wellbeing!
When I inhale, things seem to shrink instead of expand. What am I doing wrong?
I think that likely means that your belly is getting smaller while your ribs are expanding. Does that sound right? It's fine, but you can work on trying to expand the belly/lower back area as well through practice.
If the belly gets smaller, can we lose weight by breathing?! =P
I feel the same... really struggle breathing in and expanding the belly at the same time. It almost feels like I do the opposite... it doesn't feel right :-( guess I need to keep practicing :-)
Yes, like anything it takes practice, particularly if your body isn't used to moving that way. Keep trying and the body will gradually respond.
This is such a wonderful class to return to again and again. Sometimes I forget to breathe :-) David, I love how calm your voice makes me feel. Just lovely.
I really want to enjoy and relax while doing this but the static is so loud it takes away from that. Can someone remove the static and re-up the video?
Hi there. Yes, there is a bit of white noise in this video. We unfortunately are unable to remove it. Sorry!
I have done breathing for years but still find it a struggle -filling with breath automatically makes me tighten muscles trying to expand the breath, and I can't relax them. Do you have any mental tricks to help?
The best way to improve is to practice. Every time you breathe, do your best to relax the muscles around the rib cage and belly, while breathing. Each time you do it, you'll learn a little bit more.
can I close the gap with yoga?
I don't believe there's any evidence indicating that you can.
Thank you so much for this wonderful site! You are the best teacher for me. Your calming voice and precision - I love it :) Namaste
Excellent! Thank you! I learned three part breath 20 years ago but this goes through it so much more thoroughly! I am starting over my yoga practice anew with your series and am so grateful for it!
i dont know if it is good or bad but i think you should take your shirt off so we might see exactly how you breathe in and out..
Namaste :)
Thank you for this wonderful series. I have taken yoga classes on and off for years, and your beginner series has been the most wonderful refresher -- and I have learned SO much already. One question I have is that I always seem to fill up with breath too quickly. It leaves me with an odd breathless sensation at the top of each breath - as if I'm trying to add breath to an already full vessel. Advice? Thank you. Namaste.
Hi David, new to the practice of yoga and your website was recommended by one of my yoga instructors -and I am so glad! You are wonderfully calming -and precise- teacher. One question -and I may have just missed this in the video. When you have your hand on your lower back and you are breathing "into the lower back" should you feel your hand move or your lower back expand? I'm getting nothing there. Thank you!
The short answer is 'not really'. The spine prevents much movement from happening. But the idea isn't really to move the lower back with your breath, it's to consciously direct the breath into all areas. Does that make sense?
Not brand new to yoga, but coming back again. This practice was such a great grounding way to begin. Thank you
Namaste
Hi David, great video. Do you have a preference for the exhale and whether it begins at the collar bones and moves down, opposite to the inhale or the same way as the inhale, release from abdoman, rib, collar bones? I have read it done both ways but I noticed that there was no mention here.
Thanks! I don't find that there's a reason to do it one way over the other. The more important aspect to focus on is clearing the air completely and that can be done either way.
Super stoked with your quick reply thanks David. I have just found Do Yoga With Me and very impressed thus far. I really like your response and think I will join you on that. As you say what matters is that there is a full clearing of the air completely. I am presently doing my teacher training and can't wait to start teaching for real. Hopefully I can find something likeDYWM to be part of in Australia. Pranayama and yoga nidra are my passion so trying to experience as many different thoughts/ideas as I can.