This week in class, we brought the breath back to centre stage — where it belongs. So often our attention is caught up in the shape of the pose, where our arms and legs are meant to be, or whether we’re “doing it right”. Instead, we let the breath lead.
Every posture, transition and moment of stillness was supported by how we breathed. Rather than sitting quietly in the background, the breath became an active guide — calming the nervous system, creating steadiness, helping us move through challenge, and gently reminding us that the practice is just as much internal as it is physical.
Here’s a reflection on the different ways we worked with the breath throughout the practice.
1. Calming the nervous system at the start
We began with belly breathing (Adham Pranayama) to gently settle the nervous system. By breathing deeply into the abdomen, we signalled to the body that it was safe to slow down. This type of breathing activates the parasympathetic nervous system — the body’s “rest and digest” mode — helping us arrive fully on the mat, both physically and mentally. This grounding start created a steady foundation for the rest of the practice.
2. Letting the breath lead the movement
As we moved into flowing sequences, the focus shifted to breath-led movement. Instead of forcing the breath to keep up with the body, we allowed the body to follow the rhythm of the breath. There was no need to worry about the pace of the person on the mat next to you — or me, the teacher. Each breath is personal. By trusting your own timing, you cultivate confidence, awareness and a deeper connection to your practice.
3. Breath as an energiser in Sun Salutations
In our Sun Salutations, the breath became a source of energy. We explored one full breath per movement, allowing the inhale or exhale to last exactly as long as the movement itself. When breath and movement are equal in length, the practice feels more fluid and alive. You may have noticed how the breath actively fuels the body here, creating heat, rhythm and momentum.
4. Breathing through discomfort in Chair Pose
Chair Pose gave us an opportunity to work with the breath in moments of challenge. We stayed longer than usual, using the breath as an anchor while the posture became uncomfortable. By focusing on the breath, we practiced sitting with discomfort rather than immediately escaping it. This skill is invaluable off the mat too — teaching us how to stay present with difficult thoughts, sensations or situations, supported by steady breathing.
5. Finding strength and ease in Tree Pose
In Tree Pose, once stability was established through the standing leg and core, the breath helped us soften. With each exhale, we relaxed the shoulders, softened the standing foot (while keeping a gentle grip through the toes for balance), and rooted more deeply into the earth. Here, the breath showed us how strength and ease can coexist — a key principle of yoga. We don’t need to grip or tense to be strong.
6. Meeting intensity in Frog Pose
In Frog Pose, we explored the edge of sensation in the inner thighs. Once we found a place that felt intense but manageable, the breath became a tool for observation and curiosity. Could we stay? Could we soften? Sometimes the body adapts, sometimes the mind does — often both. The breath helped us remain present without pushing or backing away, reminding us that intensity doesn’t always require resistance.
7. Intentional breath in Pranayama
During Pranayama, the breath became the sole focus of the mind. Without postures to think about, our attention was more easily able to settle on the inhale and exhale. This intentional breathing sharpened awareness, calming mental noise and creating a meditative state where the mind and breath moved as one.
8. Using the breath to settle in Savasana
In Savasana, we returned once more to the breath — this time to fully release. By directing awareness to different areas of the body and using the exhale to let go, we allowed the body to soften into the mat. When the mind wandered — maybe distracted by sounds outside, someone coughing, or a stream of thoughts — the breath offered a way for the mind to come back into the body.
Throughout the practice, the breath acted as a steady companion: calming us, energising us, supporting us through discomfort and guiding us back to presence. Yoga reminds us that the breath is always available — on and off the mat — as a tool for awareness, resilience and ease.
Next time you practice, see if you can carry some of these breathing techniques with you and allow the breath to guide the experience.
Michelle x
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