In the Yoga Sutras of Patanjali, the rhythmic control of the breath is the fifth limb of yoga, known in Sanskrit as pranayama. “Prana” is not merely breath but the essential life force. Prana is the vitality and energy pervading the universe at all levels. As the prime mover of all activity, it is the principle of life and consciousness. “Yama” means to lengthen, expand or restrain. Therefore, pranayama is the practice of bringing the process of breathing under conscious control. Doing so has far reaching benefits for the body; yet the most potent effect of pranayama is how it helps the practitioner to develop a quiet and stable mind.

Yogic breathing practices can be extremely complex and refined, requiring years of practice to master. But the benefits of simple breath awareness are available to everyone. From a heartfelt sigh of relief to a soft, smooth exhalation, the outflow of breath is a way to calm the emotions and clear the mind. The first chapter of the Yoga Sutras contains a set of seven sutras, each offering a different means to developing a serene and benevolent state of consciousness. The first of these sutras suggests that we practice friendliness, compassion, joy and equanimity. The next in the series is Sutra I:34, which states that a graceful disposition of consciousness can be developed “by maintaining the pensive state felt at the time of soft and steady exhalation and during passive retention after exhalation.”

Passive retention refers to a gentle pause after exhalation, which soothes the nerves and quiets the mind. In Light on the Yoga Sutras, BKS Iyengar writes that this practice "ensures a state of consciousness which is like a calm lake." With exhalation and retention, we can let go of anger, desire and other negativities. Exhalation helps us to let go, accept life as it is and surrender to the present.

This technique can be practiced in both formal and informal ways. During a busy day, let out a smooth soft sigh. As you sigh, you can think to yourself, “All is well.” Combining a soft sigh with this positive mental affirmation is a healing practice that is easy to do any time. While waiting at a traffic light, relax and observe your breathing. Try slowing down your exhalation just slightly. As you exhale smoothly through your nose, notice the calming effect on your body and mind. Try applying this simple awareness technique any time you find yourself tense or stressed.

For more formal practice, you can lie or sit in a comfortable position. If seated, keep your spine erect. In either case, take a few minutes to relax before starting your breathing practice. Relax your forehead, eyes and tongue. Let the face be soft and passive. Begin by observing your breath in its current state. Do not change it, but simply witness your breath. Cultivating breath awareness is a deeply calming practice in itself.

Once you have relaxed, begin to very gently lengthen the exhalation. Do not strain. Let the breath be smooth, soft and passive. Do this just once and then return to normal breathing. Each time you do a soft slow exhalation, do a cycle of normal breathing before attempting it again. As you continue, begin to notice the slight pause between exhalation and the new inhalation. Do not hold your breath, but simply observe the pause. That pause is the moment when it is easiest for the mind to become completely calm and quiet. There is no need to force, but continue to notice the quality of mind during that gentle pause. After a few minutes of the practice, return to normal breathing.

In all likelihood, you will feel calm, refreshed and freer of emotional tension and stress. Watching the exhale helps you to learn the art of letting go. Gradually you will learn to release your tightness, both physical and mental. Taking a little time each day to cultivate smooth, soft exhalations will bring you closer to the state of peace and contentment that the spiritual masters have assured us is our true nature.

Karen Allgire, MFA, RYT, is a Certified Iyengar Yoga Instructor. She has been teaching dance and movement since 1983 and yoga since 1998. Karen is co-director of Green Tara Yoga & Healing Arts in Cleveland Heights, Ohio. You can reach her at info@greentarayoga.com or (216) 382-0592.