Mastering the Breath: The Role of Pranayama in Ashtanga Yoga

In the practice of ashtanga yoga, breath is not just an accessory—it is the very foundation. While many view yoga as a series of physical poses, seasoned practitioners quickly discover that the true transformative power of ashtanga lies in its breath control, known as pranayama. In the Singapore context—where stress levels are high and mindfulness is often sidelined—learning to control the breath can bring immense physical, emotional, and mental benefits.

In this article, we explore how pranayama is seamlessly integrated into ashtanga yoga, why it matters so much, and how it transforms the way we move, think, and live.

Breath as the Engine of Movement

Ashtanga yoga is a vinyasa-based practice, meaning every movement is synchronised with breath. Each posture is linked to an inhale or an exhale, forming a flowing sequence that acts like a moving meditation.

This breath-linked movement, often referred to as vinyasa, creates heat in the body, aiding in:

• Detoxification through sweat
• Improved blood circulation
• Mental clarity through rhythmic focus

Unlike typical workouts that separate breath and movement, ashtanga demands breath awareness from the very first sun salutation.

The Power of Ujjayi Pranayama

The core breathing technique used in ashtanga yoga is Ujjayi, or “victorious breath”. It involves inhaling and exhaling through the nose with a slight constriction in the throat, producing a gentle, ocean-like sound.

Why Ujjayi Matters:

• Builds internal heat to energise the body
• Regulates the nervous system, promoting calmness during intense postures
• Improves concentration, anchoring the mind in the present
• Acts as an internal metronome, helping maintain a steady practice rhythm

For busy Singaporeans juggling work, family, and digital distractions, Ujjayi breath offers a reliable tool to centre the mind and regulate emotions.

Breath Awareness: The Gateway to Mindfulness

One of the most overlooked aspects of ashtanga yoga is its ability to cultivate mindfulness. Every inhale and exhale becomes an opportunity to tune into the present moment, reducing the tendency for the mind to wander.

Over time, practitioners report:

• Decreased anxiety and overthinking
• More conscious reactions to stressors
• Improved emotional resilience

These benefits extend far beyond the mat, influencing how we interact with others, handle workplace pressure, and manage daily life in Singapore’s urban environment.

Physiological Effects of Breath Control

Research has shown that breathwork influences several key systems in the body:

1. Nervous System Regulation

Pranayama activates the parasympathetic nervous system (rest and digest), reducing the dominance of the sympathetic (fight or flight) mode. This leads to:

• Lower blood pressure
• Reduced heart rate
• Improved digestion and immunity

2. Lung Capacity and Respiratory Health

Ashtanga yoga strengthens the diaphragm and intercostal muscles, enhancing lung function. In a post-COVID world where respiratory health is more important than ever, this is a valuable benefit.

3. Improved Sleep and Hormonal Balance

Slow, deep breathing triggers melatonin production and balances cortisol levels. Practising ashtanga yoga in the evening can be especially helpful for those with sleep difficulties or hormonal imbalances.

Breath, Bandhas, and Energy Control

Ashtanga yoga also introduces the use of bandhas, or internal locks, which work in tandem with the breath to channel energy.

The Three Bandhas:

1. Mula Bandha – Root lock, engages the pelvic floor
2. Uddiyana Bandha – Abdominal lock, draws the belly in and up
3. Jalandhara Bandha – Throat lock, typically used in advanced pranayama

When activated together with Ujjayi breath, these bandhas help:

• Stabilise the core during postures
• Direct internal energy (prana) upwards
• Support spinal alignment

This deep internal engagement makes the practice of ashtanga yoga far more than just physical movement—it becomes an energetic experience.

How to Start Pranayama as a Beginner

If you’re just starting your ashtanga journey at Yoga Edition, here’s a simple breakdown to begin your breathwork confidently:

Step 1: Awareness

Start by simply noticing your breath—without changing it. Observe its depth, length, and rhythm.

Step 2: Ujjayi Practice

Practise soft constriction in your throat during exhalation. Gradually integrate the same during inhalation, creating a soft, wave-like sound.

Step 3: Counted Breath

Try inhaling for 4 counts, pausing briefly, then exhaling for 4 counts. Slowly increase to 5 or 6 counts as comfort builds.

Step 4: Integrate into Movement

During your ashtanga sequence, ensure that each transition matches your breath. Avoid rushing into poses; let the breath lead.

This gradual process makes pranayama accessible, even for those new to yoga or unsure of their breathing control.

Breath and Inner Transformation

What surprises most practitioners is how breathwork not only changes their yoga but also shifts their inner world.

Benefits Reported by Singapore Practitioners:

• A 45-year-old teacher used Ujjayi breath to reduce panic attacks and reclaim control during work presentations
• A software engineer improved his insomnia through evening breath-focused sequences
• A young mother learnt to regulate postpartum anxiety by focusing on long, slow exhalations during her practice

These are real people navigating the same urban demands—and finding relief through something as simple yet powerful as breath.

The Deeper Meaning of Prana

In yogic philosophy, breath is not just air—it’s prana, the life force that sustains us. Every conscious breath is a step toward self-mastery and balance.

Through consistent practice, ashtanga yoga becomes a mirror. You’ll notice:

• When your breath is short, your mind is agitated
• When your breath is steady, your decisions are clearer
• When your breath is deep, your body moves with grace

This realisation transforms the way we approach not just yoga, but life itself.

FAQs – Breathwork and Ashtanga Yoga

Q1. Is breath control difficult for beginners?
Not at all. Like any skill, it improves with practice. Most beginners at Yoga Edition start by simply focusing on Ujjayi breath and build up gradually over weeks.

Q2. Can I practise pranayama outside of yoga classes?
Yes. Even 5 minutes of conscious breathing before bed or during a lunch break can help reset your nervous system.

Q3. I’m always breathless during exercise—will this help?
Definitely. Breath control improves lung capacity and efficiency. With regular ashtanga yoga, many people notice less breathlessness during other physical activities.

Q4. Can breathwork help with emotional issues?
Yes. Pranayama has been shown to reduce anxiety, regulate mood, and improve overall emotional wellbeing. It’s especially useful during periods of change or high stress.

Q5. Do I need special equipment or a quiet room to practise breathing?
No. You only need your body and awareness. While a quiet space helps, many Singaporeans practise on public transport, in offices, or even during walks.