Maybe a Deep Breath Isn’t What Your Students Need: The Power of Breath Awareness and Energizing Techniques
As yoga instructors, we often encourage our students to take a deep breath—to inhale deeply and exhale fully—to help them find calm and center themselves in the present moment. It’s a well-meaning suggestion, and for many, it’s incredibly beneficial. But what if a deep breath isn’t always the answer? What if for some students, it’s not a deep breath that’s needed, but an energizing breath that helps them reconnect to their body, build safety, and navigate other areas of their nervous system?
In this post, we’ll explore how students who are stuck in their parasympathetic nervous system—the “rest and digest” state—might need a different kind of breathwork, one that signals to their body that it’s safe to engage other parts of the nervous system. Additionally, we’ll discuss why the simple act of guiding your students to “notice their breath” can be more effective than simply telling them to take a deep breath, especially when considering accessibility and individual needs.
Understanding the Nervous System and Breathwork
The autonomic nervous system (ANS) plays a critical role in regulating bodily functions like heart rate, digestion, and respiration. It has two main branches: the sympathetic nervous system (SNS), which governs the "fight or flight" response, and the parasympathetic nervous system (PNS), which promotes relaxation, rest, and recovery.
In a yoga class, students may enter a variety of states depending on their individual needs, emotions, and experiences. For some, the deep, slow breathing commonly taught in yoga may be a perfect match for their current state. However, for others—especially those who are already feeling too "relaxed" or even "shut down"—this deep, calming breath could feel inaccessible or even counterproductive.
When a Deep Breath Doesn’t Help: Students Stuck in the Parasympathetic Nervous System
For students who are stuck in their parasympathetic nervous system—whether from chronic stress, trauma, or simply an ongoing state of feeling overwhelmed or disconnected—a deep breath can sometimes feel like a burden or a trigger. When the body is in a deeply relaxed or dissociated state, it may be difficult to activate the breath in a meaningful way, and a deep inhale may feel forced or unhelpful.
This is where the concept of energizing breathwork comes into play. In these cases, students may benefit from a different approach: one that helps them shift out of a parasympathetic, shut-down state into a more balanced, alert, and engaged nervous system. Energizing breathwork—such as a rapid, active breath or a breath that creates more stimulation—can help gently move students out of that “stuck” state and bring them back into the present moment.
For example, a practice like Lion’s Breath or Breath of Fire can help stimulate the nervous system, increase energy, and help students feel more connected to their body and the environment around them. These techniques can support individuals who need more energy, focus, and engagement, signaling to their bodies that it is safe to begin accessing other parts of their nervous system, including the sympathetic nervous system when necessary.
The Importance of “Noticing the Breath”
In many cases, guiding students to simply notice their breath can be even more powerful than asking them to take deep breaths. When we ask students to “notice their breath,” we are encouraging them to connect with their body in the moment without requiring them to change anything or strive for a particular outcome. This approach is gentle, non-invasive, and mindful—allowing them to observe where they are in their breath cycle and how it feels in their body.
For students who are anxious, dissociated, or in any way disconnected from their breath, the invitation to notice can be a valuable first step. By bringing awareness to their breath without the expectation of changing it, students may begin to recognize subtle shifts in how they breathe, which can help them tune into their nervous system and body with greater mindfulness. This practice fosters a sense of agency, helping students understand that they are in control of their breath and can choose to engage it in whatever way feels best for them.
Why Breath Awareness Matters More Than a Deep Breath
Increased Mindfulness: By simply noticing their breath, students are encouraged to bring their awareness to the present moment. This process of observation is deeply grounding and often leads to spontaneous shifts in the breath pattern, allowing the body to find its natural rhythm.
Cultivating Safety: For students who have experienced trauma or are navigating anxiety, breathwork can sometimes feel overwhelming. Asking them to deeply inhale and exhale may unintentionally activate their fight-or-flight response. Instead, guiding them to notice their breath in a gentle, non-judgmental way can help them feel safe and supported, without adding any pressure to perform or "get it right."
Self-Regulation: Breath awareness allows students to begin practicing self-regulation. When we invite them to notice how they’re breathing, we empower them to engage with their nervous system more consciously, which can be a powerful tool for managing stress, anxiety, or emotional turbulence. By checking in with their breath, students can learn to respond to their needs in real-time, whether that means taking a few deep breaths, engaging in energizing breathwork, or shifting to a completely different approach.
Accessibility: Not everyone is able to access deep breathing, particularly those with respiratory issues, anxiety, or a history of trauma. Encouraging students to simply notice their breath makes the practice more inclusive and ensures that everyone can participate, no matter their physical or emotional state.
How to Guide Your Students to Notice Their Breath
Use Non-Judgmental Language: Avoid directing students to change their breath right away. Instead, ask them to observe the natural rhythm of their breath. A simple prompt like, “Notice how your breath feels today” or “Tune into your breath without changing it” can be powerful.
Offer Variations: If you’re teaching a class and you sense that some students might be stuck in the parasympathetic nervous system, offer them breathwork techniques that bring in more energy, such as energizing inhales or more dynamic breath patterns.
Create a Safe Environment: Make sure your students feel comfortable in the space. For those dealing with trauma or anxiety, this is especially important. Let them know they can choose to practice in a way that feels safe for them, whether that’s deep breathing, energizing breath, or simply observing.
Invite Awareness: Encourage students to notice the sensations they feel in their body as they breathe. This might include noticing the expansion of the chest or belly, or the feeling of air moving in and out of the nostrils. This focus can help students ground themselves and build a deeper connection with their breath.
Final Thoughts
As yoga instructors, it’s important to remember that a deep breath isn’t always the answer. For some students, especially those who are stuck in their parasympathetic nervous system, it may be more beneficial to offer energizing breathwork or simply guide them to notice their breath. Breath awareness fosters a sense of safety, accessibility, and self-regulation, allowing each individual to meet their body and their breath where they are—without pressure, expectations, or a need to “perform.”
At Yoga Your Way, we are committed to offering inclusive and accessible yoga practices that honor each student’s unique needs. By guiding students to notice their breath, we empower them to take control of their own healing and growth, one mindful breath at a time.
