A group of women performing a warrior pose during a hot yoga class at Fast Twitch Hot Yoga Studio.

Every Breath You Take

For many, practicing hot yoga can bring an awareness to your mind and body unlike anything you do in your day-to-day life. It can be a wonderful way to take a moment in your hectic schedule to check in with yourself, and consciously improve upon things like your posture, mental and physical strength, and endurance. Hot yoga is a unique practice in that it requires us to consciously focus on our breathing. For many, this can be jarring and strange, particularly as hot yoga asks us to put our bodies through sometimes difficult poses while enduring extreme heat. Often the last thing we want to do is think about breathing when we’re trying to recreate a challenging pose to the best of our abilities. Interestingly, focusing on our breathing above everything else is what is going to help us achieve the most from our hot yoga practice at Fast Twitch. Breathing consciously is the essence of yoga as it assists us in connecting with the subtle energy within. It is through the breath that we can navigate different levels of consciousness. Additionally, it provides a positive benefits on our mental, emotional, and physical health.

Benefits of Conscious Breathing

Another gift that conscious breathing gives us is a way to focus on the present moment. How often do we offer ourselves an hour of respite from your boss’s post-work emails; your partner’s texts about dinner tonight; or the cacophony of other distractions that surround you constantly? By committing to showing up to a hot yoga class you give yourself permission to breathe – to seriously breathe – and discover things about yourself beyond the surface and experience our true essence. The flow that the steady in and out action of breathing creates stimulates a transformation in the body and mind, purifying and cleansing them so that our true essence shines forth. Circulation is increased, hormonal balance is cultivated, the organs are regenerated, and the nervous system is pacified. Essentially, after a hot yoga class you’ll likely feel rejuvenated and relieved of the day’s stress. And we know we can profit from that!

“When the breath wanders, the mind also is unsteady. But when the breath is calmed the mind too will be still and the yogi achieves long life. Therefore, one should learn to control the breath“ - Hatha Yoga Pradipika

Woman performing a warrior pose during a hot yoga class at Fast Twitch Hot Yoga Studio.

Hot Yoga Breathing Tips

We are happy to share with you our top four types of breathing so you can better connect to your breath in your hot yoga classes going forward. Let’s get started…

Pranayama Deep Breathing
The reason we move the body in various directions with a combination of moves is so that we can connect with and open our channels of energy. This increases the amount of prana or vital life force energy that is flowing through our bodies. It is prana that is the most important part of the physical practice of yoga, and not so much the poses themselves. The deep, intentional breathing which accompanies the poses removes energetic blockages and serves to purify the body, increasing prana flow. This technique asks you to work on deep breathing while standing. Work towards expanding your lungs to their full capacity as well as simultaneously sucking in your stomach on the inhale and releasing it on the exhale. This can be a challenge as it is the opposite of what we do in our usual breathing. In time you will discover a rhythm and flow to your deep breathing that will allow you to reap its many benefits. Remember to keep your eyes open and spine straight. If you are feeling a bit dizzy you are moving in the right direction, but of course, with any new technique, take it at a comfortable pace.
80/20 Technique
This technique can be applied with poses like the Half Moon pose and many of the back-pending postures. It’s an excellent chest exercise that will encourage you to use the full capacity of your lungs. Did you know that they can hold six litres of air, with a surface area the size of a tennis court? How often are you serving a Serena Williams level of air? This technique will certainly get you taking full advantage of what your lungs can do. The idea is to inhale 100 percent of air and hold the breath for just a moment. Move into a posture while exhaling out only 20 percent of the air through your nose with your mouth closed. Inhale only 20 percent of your lung capacity by taking in a little sip of air through your nose. Continue with this 20 percent exhalation and inhalation as you hold the pose, keeping the lungs 80 percent full. Exhale completely through the nose once you finish the posture. This technique will do wonders for grounding yourself to find balance, whilst giving you an extra boost of energy.
Normal Breathing
Hey, sometimes it can help to just keep things simple, right? Going back to basics can be a great way to reconnect with yourself and find stability in your mind and body. This technique asks you simply breathe in and out through the nose without any use of the mouth whatsoever. Maintaining a count of six in and six out creates a perfect rhythm and gives the mind a point of concentration. This can help in a pinch if you feel you are struggling through a pose or looking to increase your overall awareness. Focus on slowing down the exhale to slow down the heart rate. This technique can also be brought into your life off the mat in moments of stress and/or anxiety. Maintain ease throughout your body and notice if you are holding any tension in places that aren’t serving your practice. Perhaps you furrow your brow or tense your shoulders – breathe calmly into that tension and help it melt away.
Kapalabhati
Kapal Bhati literally translates to “the shining forehead,” and this is precisely what happens with regular practice of this pranayama – a forehead that glows not just from the outside, but also an intellect that becomes sharp and refined. Additionally, this technique is also known to strengthen the functions of the liver and kidneys and help those will asthma. Sign us up! To get started, sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky. Take a deep breath in and as you exhale, pull your stomach so that your navel goes in towards your spine. Do as much as you comfortably can. It might benefit you to keep your right hand on your stomach to feel your abdominal muscles contract. As you relax your abdomen, the breath flows into your lungs automatically. Take 20 such breathes to complete one set. Once you have finished, take a moment with your eyes closed and observe the sensations in your body. If you are feeling up to it, repeat two more sets and let yourself shine through!

Theory Into Practice

Blonde woman performing a child pose during a hot yoga class at Fast Twitch Hot Yoga Studio.

We hope some of these techniques will help you continue to connect with inner self and spark joy during your hot yoga practice. We encourage those of you who may have recently had abdominal surgery; have a pacemaker; suffer from epilepsy; a hernia; or women who are pregnant to consult with a doctor before practicing any of these techniques as they can be vigorous on the body. If you have any questions, please ask with your teacher before your hot yoga class. Remember that yoga is a practice not a perfect. On the mat you will forever be a student. Continue to open yourself to discover the power that lies within you, and to be proud for your boldness in showing up at all. See you in a Fast Twitch hot yoga class!