Recognizing the Importance and Challenges of Pranayama in Your Yoga Practice-Spring Salad April 5 2026
- rockbriarfarm
- 1 day ago
- 4 min read
We continue our eight-limb journey landing this week on pranayama or breathwork. This fourth limb “sits at the intersection between the more worldly, physical practices and those that that develop the mind”. I read that description a few years ago and love that visual of the center tree limb. The word pranayama comes from two Sanskrit words: prana (life force) and ayama (expansion).
I admit to feeling a bit disingenuous as we start to discuss pranayama this week. As a trained yoga professional, I know I should extoll the virtues and ease of incorporating regular breathwork into one’s practice. I could talk about its life-changing benefits and how, by using my breath, I am able to calm myself, avoid rage or stress or anxiety; truthfully, this happens, but not always. I do use breathing tools in situations of anger, stress or anxiety. Honestly, however, sometimes those situations get the better of me and the breathwork just doesn’t cut it (or I forget to use it). This is why we call yoga a practice. We persevere.
Prana is the life force or energy that runs through our body. We can use various forms of pranayama to find calm and balance as well as energize ourselves. Breathwork, like many of the eight limbs, is unfortunately often pushed to the fringe of a yoga practice, or just not included at all.
While I often refer to Ujiay (victory breath/ocean breath) for its invigorating and warming properties, that reference is often the totality of my pranayama discussion in class. I am a bit embarrassed to admit that much of pranayama takes me out of my comfort zone. Not because I don’t find value in the practice, but because I don’t feel confident enough in my own practice to share it with my students. I appreciate Nadi Shodhana (alternate nasal breathing) as a practitioner; I admit I have never introduced it to a class myself. This technique helps purify the energy channels in the body, helps calm the mind and has been proven to lower blood pressure. When I practice Kapalabhati (Breath of fire) as a student, I feel that I am not quick or precise enough and end up exhausted and frustrated. This practice can boost energy with the added benefits of clearing sinuses, core toning and improved focus. I really need to spend some time on this one! I have great appreciation for Sama Vritti Pranayama (Square Breath) and use it often in my personal practice for its calming and relaxing propertiesn its help with focus. Since I use it often, this is a breath practice I am comfortable introducing in class, albeit infrequently. As I write this, I am reminding us (especially myself) that this journey is lifelong.
With my renewed focus this week on pranayama, I am acknowledging to myself (and to my students) that it’s ok to take small steps with breath practice, to feel uncomfortable, and to lack confidence. We will continue to learn, study and practice on this journey together.
Our practice – Sama Vritti Pranayama (AKA Square Breath or Box Breath or Equal Breathing)
Usually, I default to discussing Ujjayi breath when I reach the fourth limb. Last year, however, I shared my love for equal breathing technique As I have been focusing on trying to cultivate more peace and calm in my life, I find this a real tool. I use it to fall asleep when I am feeling particularly stressed or anxious. Even 5 minutes is helpful to help calibrate during the day and it is a great tool for inducing sleep. This breathwork is also helpful in starting meditation practice.
Sama Vritti means equal ratio. The focus is on keeping all four parts of the breath at equal lengths. It is very calming, and it helps us find awareness of breath and prana flow. It does not matter if you do it to a 3 count or a 7 count, it is the amount of count that feels good to you to do in equal parts. I usually find myself on a four count. We will try this in class this week.
Meditation on Breath
“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” – Thich Nhat Hanh, Buddhist monk, meditation teacher, & author
Nurturing with Food – Spring Salad
I make this salad every Easter (and often throughout the spring). It features all of the early spring vegetables (arugula, spring greens, peas, radishes) and has a fresh lemony dressing. This year for the first time in a long time we are not hosting the celebration but will be bringing the salad with us to my sister’s home. Hope you enjoy it.
See you on the mat!
Namaste
Julia Anne
Comments