At the end of every Slow Flow class in the cabin, once we’ve moved, stretched and strengthened the body, we always spend a few minutes practising Pranayama (breathwork). I’ve always liked doing this at the end of class as it acts as a lovely bridge between the physical practice and Savasana. Rather than moving straight from flowing, balancing and stretching into complete stillness, the breath gives us something to focus on and I usually find that it helps calm the mental chatter so that I can enjoy more stillness in Savasana.
Some of the benefits of Pranayama
Regular breathwork can help to:
- Calm the nervous system and reduce stress
- Improve focus and concentration
- Encourage slower, more efficient breathing patterns
- Support emotional regulation and resilience
- Lower heart rate and blood pressure
Below are some of the breathing practices we regularly explore in the cabin.
Equal breath (6 seconds in, 6 seconds out)
This is perhaps the simplest of all the practices and a great place to start. By making the inhale and exhale the same length, we encourage balance within the nervous system. The breath becomes smooth, steady and rhythmic, giving the mind something gentle to focus on. Because the breathing is slower than we would normally breathe, it can help reduce mental chatter and bring us into the present moment.
Many people find that equal breathing creates a feeling of steadiness and calm without making them feel sleepy. It’s often the perfect transition between movement and stillness.
Rectangle breath (6 in, hold 2, 6 out, hold 2)
Rectangle breathing introduces short pauses between the inhale and exhale. These pauses create moments of stillness that encourage us to become more aware of the breath rather than rushing from one inhale to the next. The brief holds are usually comfortable for most people and can help cultivate patience, focus and control.
From a physiological perspective, these pauses allow carbon dioxide (CO₂) levels in the blood to rise very slightly. This isn’t a bad thing. In fact, improving our tolerance to CO₂ can help the body become more efficient at using oxygen. Many people assume that breathing more is always better, but healthy breathing is often about breathing more efficiently rather than more frequently.
Over time, gentle breath holds may help us feel less reactive to sensations of breathlessness and more comfortable remaining calm under pressure.
Elongated exhale (inhale 4-6, exhale 8)
This is my personal favourite. When we lengthen the exhale beyond the inhale, we place greater emphasis on activating the parasympathetic nervous system – the side responsible for rest, recovery and relaxation. The body receives a signal that it is safe to let go of tension.
Many people notice that their shoulders soften, their jaw relaxes and their thoughts become quieter after just a few rounds.
If you’ve ever sighed deeply after a stressful day, you’ve already experienced this principle. The body naturally uses longer exhalations as a way of releasing tension – this practice simply harnesses that mechanism in a more deliberate way. It’s a wonderful breath to use before sleep, before a difficult conversation or anytime life feels a little overwhelming.
Box breath (4 in, hold 4, out 4, hold 4)
Box breathing creates a balanced, structured rhythm with equal sides to the breath cycle. Because it includes both an inhale hold and an exhale hold, it encourages concentration and presence. Many athletes, performers and even military personnel use variations of box breathing to help manage stress and maintain focus in demanding situations.
The breath holds once again gently challenge our tolerance to rising carbon dioxide levels. This can help improve breathing efficiency and reduce the tendency towards over-breathing, which is surprisingly common when we’re stressed or anxious.
Many people find box breathing calming, but also slightly energising and sharpening. Rather than creating deep relaxation, it often leaves us feeling centred, focused and mentally clear.
The breath as a bridge
While each breathing practice has its own unique benefits, perhaps the greatest gift of Pranayama is its ability to help us transition from one state to another.
On the mat, it helps us move from the physical practice into stillness. The body may have been working hard, the mind may have been focused on postures and movement, and the breath provides a stepping stone between the two. Rather than abruptly stopping, we gradually shift gears, allowing both body and mind to settle before Savasana.
But this skill extends far beyond yoga class. Life is full of transitions: from work to home, from busy to restful, from stress to calm, from one challenge to the next. Often we carry the energy of one part of our day straight into the next without ever pausing to reset. A few conscious breaths can help us let go of what has just happened and arrive more fully in what comes next. In that sense, the breath becomes much more than a relaxation technique – it becomes a tool for navigating daily life with greater awareness, presence and ease.
See you soon in the cabin!
Michelle x
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