The Anatomy of Pranayama
megan - belly breathing
Breathing is an automatic reflex, controlled in the brain by the respiratory centre. Although we breathe 20,000+ breaths a day, most of them are automatic.
Proper breathing requires a balance of muscle tone and elasticity in the diaphragm and the muscles around the ribcage. Each breath requires the expansion and contraction of many different muscles to create inhales and exhales.
What muscles do we use to breathe?
The muscles that help us breathe are called the primary and secondary muscles of respiration.
The primary muscles of respiration
The primary muscles include the diaphragm and intercostals (little muscles between your ribs) which drive inhalation and exhalation. If you’ve experienced a broken rib that makes it hard to breathe, you’ve witnessed firsthand how changes in the muscle and bone around the torso directly impact breath.
These muscles are responsible for expanding and contracting both the ribcage and the thoracic cavity (the torso area). We need them to function well to breathe effectively.
a visual map of muscles that help with inhaling and exhalation- the processes of breathing
The secondary muscles of respiration
The secondary muscles of respiration support breathing under stress, Everytime you cough, sneeze, or breathe heavily, these muscles fire up.
Secondary muscles of respiration include sternocleidomastoid (aka the SCM - a muscle along the front and sides of the neck) and scalenes (muscles on the sides of the neck) as both help lift the rib cage. Other muscles in this group include the abdominals - obliques, rectus abdominus, and transverse abdominals. These muscles passively support exhalation; they contract, engaging your abdomen, to help squeeze our air.
Pranayama Practices
Below, we share two more of our favourite traditional pranayama practices. These practices are intended to downregulate the nervous system, helping slow the mind, connect to the body, and engage a relaxation (parasympathetic) response.
Sama Vritti - Box Breathing
Box Breathing asks you to alternate inhaling, holding, and exhaling the breath. You have to focus on the pattern and structure of the breath, which strengthens both the respiration muscles and the mind’s ability to concentrate.
Benefits of this practice include
Trains muscles of respiration
Increases focus and awareness
Eases feelings of panic and stress
Lowers blood pressure and supports cardiovascular health
Engages the vagus nerve and a parasympathetic response
Ujjayi Pranayama - Ocean Breath
A very common form of pranayama found often in vinyasa and ashtanga yoga traditions. This is a heat building breath that helps to engage energy, breath and focus during meditation and or asana practices. The rhythmic nature of the breath sets a restful and meditative tone.
Benefits of this practice include
Improved lung capacity and oxygenation (percentage of oxygen in blood)
Supports cardiovascular function
Vagus nerve stimulation increasing digestion and healing in the body
Improves focus
Reduced experience of anxiety
Improving self-connection
Looking for more resources
Read: why breath matters
Read: Exploring breathwork
Watch: Pranayama YouTube playlist
References
Study on respiratory muscles during exercise
Respiratory muscles during exercise:
