Brief Reflections on Teaching “Breathe Deep” at Roots Yoga

I feel very lucky to be a part of the Roots community which focuses on holistic health— they offer yoga, physical therapy including a specialization in pelvic floor therapy, massage therapy, and more. Clients are encouraged to participate in a variety of different offerings to better support their mind, body, and spirit, and are all generously welcomed into the space. Having information about physical and other health needs allows me to tailor my yoga classes to the individuals who sign-up, and oftentimes this means researching different conditions to best adapt postures and breathing techniques. THIS. IS. WHAT. HOLISTIC. HEALTHCARE. SHOULD. ENTAIL! Individualized care and group movement within supportive community settings = a dream come true!

The “Breathe Deep” class I offer weekly involves breath-based cueing and a variety of mindful breathing techniques woven into a gentle Hatha yoga flow. Lately we’ve focused on unpacking the term “diaphragmatic breathing,” also known as the 3-part yogic breath, which involves a deeeeep inhalation into the lowest part of “your belly,” then moving up through your chest until your collar bones. With one hand on your belly and one on your heart, you can try to feel your breath moving all the way up, and then smoothly releasing out. 

Diaphragmatic breathing can help reduce stress and promote an overall sense of calm in our bodies and minds. It can help us move from an activated state (think of the “fight or flight” nervous system activation) in which we are breathing rapidly and shallowly into a more regulated state in which we can make more informed decisions and love a little more tenderly and patiently. 

Cool, cool… but what is the diaphragm? A respiratory muscle shaped like a mushroom cap / jellyfish head. When we inhale, we are activating our muscle and drawing the cap down, allowing for oxygen to flood in. When we exhale, we are relaxing our muscle, letting the cap return to it’s dome shape and forcing air out. I think of this like a syringe in action, where the force of the pull allows stuff to come in. This 1-minute video offers a useful animation showing what happens when we breathe. There are also diagrams out there that illustrate the ways that the diaphragm and pelvic floor muscles move in tandem… so much to continue learning about!