What Yoga Teachers Should Know About Breathing Physiology
Feb 21, 2023
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Special guest Joe Miller, a yoga teacher and exercise science professor, joins hosts Jenni Rawlings and Travis Pollen to discuss the physiology of breathing in a yoga context. They explore topics such as the integration of science into yoga, the importance of understanding the body in yoga practice, the role of breathing in exercise, and debunk common myths about deep breathing in yoga. The discussion also touches on breath-holding, factors influencing breathing, and increasing movement options through conscious connection.
Deep breathing in yoga practices primarily affects the autonomic nervous system and promotes a calm state of mind, rather than significantly altering oxygen saturation levels.
The idea of stagnant air in the lungs is a misnomer, as the lungs always retain a residual volume of air necessary for proper lung function.
Understanding the role of the diaphragm as the primary muscle involved in breathing can help guide practitioners in utilizing different strategies for breath control during yoga practice.
Deep dives
Physiology of Breathing
The podcast episode delves into the physiology of breathing, exploring what breathing is, how it works on a physiological level, and how it relates to yoga and pranayama techniques. It highlights the importance of understanding how breathing functions in our bodies and dispels common myths surrounding the breath in the yoga world.
The Role of Oxygen Saturation
Contrary to popular belief, deep breathing or breathing deeply does not significantly increase oxygen saturation levels in healthy individuals. Oxygen saturation is already normal and near 100% in the bloodstream, and breathing deeply does not meaningfully alter this saturation. Breathing more deeply in a yoga practice instead has a greater impact on the autonomic nervous system and can help promote a calm and relaxed state of mind.
Understanding the Concept of Stagnant Air
The idea of stagnant air in the lungs is a misnomer. The lungs always retain a residual volume of air, which is important for maintaining appropriate levels of oxygen and humidity for proper lung function. While instructing students to breathe into the belly and feel the movement is a useful cue, it is essential to emphasize the accurate anatomical reality of the breath rather than perpetuating the notion of stagnant air in the lungs.
Differentiating Types of Breathing
Breathing techniques that focus on the belly, rib cage, or upper chest can have varying effects on the movement of the breath. Diahragmatic breathing involves the downward movement of the diaphragm, resulting in belly movement. However, engaging the abdominal muscles or other parts of the body can lead to different types of thoracic breathing, where the rib cage or upper chest expands with the breath. Understanding the role of the diaphragm as the primary muscle involved in breathing can help guide practitioners in utilizing different strategies for breath control during yoga practice.
The importance of belly breathing
Belly breathing, also known as diaphragmatic breathing, allows the diaphragm to move more freely and efficiently. It helps to release unnecessary muscular tension and allows the breath to flow more easily. This type of breathing is particularly effective when lying on the back or in positions where the demand on the abdominal muscles is minimal.
Understanding Ujjayi breathing
Ujjayi breath, often used in yoga, involves creating a narrow opening in the throat to slow down the breath. By restricting the airflow, the breath can become more focused and regulated. While Ujjayi breathing can be helpful in certain circumstances, such as maintaining stability during challenging poses, it should not be treated as a default breathing mode for the entire yoga practice. It is important to explore different breathing options and not get locked into one specific pattern.
Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by special guest Joe Miller, MS to discuss the physiology of breathing.
Joe Miller has been teaching yoga since 2000, and he has a master’s degree in applied physiology from Columbia University. He teaches anatomy and physiology in yoga teacher trainings nationally and worldwide. He’s also a Guild Certified Feldenkrais® Practitioner and a Certified Strength and Conditioning Specialist through the NSCA.
Points of discussion include:
Joe’s yoga backstory and how he got into physiology
Has the yoga world historically been insular by nature, and is that changing?
Why do we breathe?
How is breathing controlled?
What is anaerobic vs. aerobic respiration?
Is it helpful to teach yoga students to breathe “fully and deeply” all throughout their yoga practice?
Do we have “stale” air in our lungs that we clear out with full exhales?
What different effects do breathing into the belly, rib cage, and upper chest have?
What physiological effects does ujjayi breathing have?
Is it helpful for yoga teachers to remind people to breathe?
Is it helpful to pair specific movements in yoga with specific phases of the breath (inhale or exhale)?
…And much more!
Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!
