The Power of the Exhale: Mastering Your Breath in 3 Calming Poses

In yoga, the breath (pranayama) is just as important as the posture (asana). Your exhale is directly linked to the body’s relaxation response. By focusing on extending your exhales in these three poses, you can dramatically amplify their stress-relieving effects and find a deeper state of calm.
In Balasana (Child’s Pose), focus on what is called Diaphragmatic Breathing. As you inhale, feel your belly press against your thighs and your back ribs expand. As you exhale, make the exhale last a count or two longer than the inhale. This slow, conscious exhale is a powerful signal to your nervous system to relax.
In Viparita Karani (Legs-Up-the-Wall), practice Ujjayi Breath, or “Victorious Breath.” Gently constrict the back of your throat to create a soft, audible ocean-like sound as you breathe in and out through your nose. The sound and vibration are incredibly soothing. Focus on making the sound of the exhale smooth and long.
In Paschimottanasana (Seated Forward Bend), use the breath as a tool for release. Inhale to find a little bit of length in your spine. As you exhale, fully and completely, allow your body to soften and fold a little deeper into the pose. Each long exhale is an opportunity to let go of physical tension and mental resistance.