BREATH, THE SONG OF THE SOUL.
When we come to the mat, we often think first of movement, the shapes, the flow, the rhythm of the practice.
But if we look deeper, we find that yoga has always been about something far more subtle: the breath. Breath is the ancient, eternal thread that unites body and mind, movement and stillness, self and universe.
From the earliest yogic texts, the breath has been revered as more than just oxygen exchange, it is prāṇa, the vital life force. Without prāṇa, there is no aliveness, no awareness.
In the Yoga Sutras of Patanjali (II.49) we read:
“Tasmin sati śvāsa-praśvāsayor gati-vicchedaḥ prāṇāyāmaḥ.” - Once the posture is steady, the regulation of inhalation and exhalation is pranayama.
This sutra reveals that after we establish steadiness in the body (āsana), we turn toward the breath to expand consciousness.
Breath was never secondary, it was always central to yoga’s purpose of stilling the fluctuations of the mind (citta-vṛtti nirodhaḥ).
The ancient sages described the breath as a sacred mantra in itself. The natural sound of inhaling, So, and exhaling, Ham, creates the mantra So’ham, meaning “I am That.” Each cycle of breath affirms our connection to the infinite.
The link between mantra and breath is not accidental. Both are rhythmic, repetitive, purifying. Chanting a mantra aligns the mind with vibration, following the breath aligns the body with presence. Together, they form a practice that grounds us in the eternal.
One mantra often recited in connection with pranayama is:
“Om prāṇāya svāhā”
—an offering to the life force itself.
When we chant, when we breathe consciously, we’re not only sustaining the body but also honoring the divine energy that flows through us.
Breath in Modern Practices: Ashtanga, Rocket, Mandala
Fast forward to today, and the wisdom of the ancients continues in our physical practices.
In Ashtanga Yoga, breath and movement are inseparable. Each posture is entered and exited through vinyasa, with inhalations expanding, exhalations grounding. Ujjayi breath fuels the practice, turning sweat into purification and the mind into meditation in motion.
In Rocket Vinyasa, where the sequences are dynamic and playful, the breath acts as our compass. It keeps us rooted when the flow accelerates, and it creates the inner stability needed for arm balances and inversions.
In Mandala practice, the circular journey around the mat becomes a dance woven by breath. Inhales draw us upward and outward; exhales spiral us inward and down. The cyclical nature of the breath mirrors the mandala’s symbolism, life as a circle, endlessly returning to center.
No matter the style, the breath is the silent teacher. Without it, sequences are just exercise. With it, they become yoga.
The Mechanics: The Diaphragm and the Breath
To understand why breath has such transformative power, we need to look at the body.
The diaphragm is a dome-shaped muscle beneath the lungs, separating the thoracic cavity from the abdominal cavity. It is the primary engine of breath.
On the inhale, the diaphragm contracts and moves downward, creating negative pressure that draws air into the lungs. This expansion lifts the ribs, lengthens the spine, and gives rise to the feeling of lightness.
On the exhale, the diaphragm relaxes and rises, pressing into the lungs and gently massaging the organs of the abdomen. This grounding release is why exhalation often brings a sense of calm and letting go.
When we learn to breathe with awareness, we awaken the diaphragm’s full range of movement. Instead of shallow chest breathing, which signals stress, we return to deep diaphragmatic breathing, which nourishes every cell and calms the nervous system.
Ujjayi Pranayama: The Victorious Breath
In vinyasa traditions, the breath of choice is ujjayi pranayama, the victorious breath. By slightly constricting the glottis at the back of the throat, we create a gentle oceanic sound. This sound becomes a mantra in itself, keeping the mind focused and present.
The benefits of ujjayi are profound:
It generates inner heat, supporting detoxification.
It creates a steady rhythm that synchronizes with movement.
It calms the nervous system, even in challenging sequences.
It sustains endurance, allowing us to flow longer and deeper.
Think of ujjayi as the metronome of the practice. Inhale, step forward, lengthen. Exhale, fold, release. Inhale, rise into a new shape. Exhale, settle into it. Without the breath, vinyasa loses its meaning. With the breath, each transition becomes a meditation.
The Breath as Teacher
What happens when we lose the breath? We lose presence. We lose connection. The mind races, the body tires, and the practice becomes mechanical.
But when we return to the breath, everything shifts. The posture softens, the mind clears, and the practice reveals its true purpose, not achievement, but awareness.
In moments of intensity, notice: are you still breathing? In moments of ease, notice: can you deepen the breath further? In this way, the breath becomes our mirror and our guide.
Living Through Breath
Breath is more than what we do on the mat. It is the rhythm of life itself. Each inhale is a beginning, each exhale a letting go. Each cycle is a reminder of impermanence, presence, and renewal.
This month, as we explore the practice of Rocket, and Mandala together, I invite you to listen deeply to your breath. Let it lead you through the transitions, let it ground you in the postures, let it remind you of the ancient wisdom still alive in every inhale and exhale.
The breath is where yoga begins, and where it always returns.
It is the sacred thread that weaves together mantra, sutra, body, and spirit.
In every breath, we remember: So’ham — “I am That.”
🔑 Key Points for Breath Awareness in Practice
Breath as the Foundation
Remind students that breath comes before the shape. The posture is secondary to the rhythm of the inhale and exhale.
Invite them to set their breath before moving into the first sun salutation.
Diaphragmatic Awareness
Encourage breathing from the diaphragm: “Feel the belly rise on the inhale, soften on the exhale.”
Cue awareness of expansion in 3 directions: belly, ribs, chest.
Ujjayi Pranayama as Anchor
Introduce ujjayi as the steady sound that keeps them present.
Cue: “Let the breath sound like an ocean wave: constant, even, grounding.”
Linking Breath and Movement
Inhale = expansion, lift, lengthening (upward dog, upward transitions).
Exhale = grounding, folding, twisting (chaturanga, forward fold).
Use this language in every vinyasa to reinforce the breath-body link.
Breath as Energy Management
Remind students that breath sustains energy, when the body tires, the breath carries them forward.
Cue them to notice if breath becomes shallow or uneven, and return to ujjayi.
Transitions as Breath Work
Highlight that transitions are not “in-between” but the heart of the practice.
Example cue: “Feel how the exhale guides you as you jump back, how the inhale lifts you as you jump through.”
Breath in Stillness
In longer holds, invite students to soften deeper into the posture with each exhale.
“When the body stills, the breath becomes the practice.”
Breath as a Mirror
Remind them: if the breath is jagged, the mind is unsettled. If the breath is smooth, the mind is steady.
Encourage self-checks throughout practice: “How is your breath? That is how your practice is.”
Closing with Breath
End by returning awareness fully to the breath, either with a simple So’ham mantra, or silent observation.
Invite them to carry that breath awareness off the mat, into daily life.
Inspired by the the FOTM of Jivamukti.
Lokāḥ samastāḥ sukhino bhavantu
— May all beings everywhere be happy and free.
Shāntiḥ, shāntiḥ, shāntiḥ
— Peace within, peace around, peace beyond.
Hari Om. Jai.
— May the divine light guide our path.
With love, light, and breath,
Lita Sattva.
