Exhale and Float Forward

Trish Corley Author

Exhale and float forward - why not inhale?

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If there is one thing that most yoga teachers seem to agree on, it is that the breath is an important aspect of yoga practice. There are many specific breathing techniques/practices that can be practiced on their own. Such practices are often referred to as pranayama. In my experience, most yoga teachers also incorporate a focused way of breathing while teaching asana (the physical postures). If you want to best teach a yoga practice with breathing as a part of it, an understanding of the anatomy of breathing is pretty important. The way you cue the breath may even impact a students' ability to experience particular postures and the ability to experience the sensation of "floating". 

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This leads to a common debate in the yoga world. Should you "inhale and float forward" or exhale and float forward" from downward facing dog? I recently polled yoga teachers and here are the results:

• 29% Inhale and float forward
• 55% Exhale and float forward 
• 17% Hold the breath

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Which do you do? I am certainly in the 55% of exhale and float forward! If you know me, I usually question my own practice, try the other methods, and explore the anatomy and biomechanics to make my best decision. 

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In this article we will explore the anatomy of breathing with specific attention to the diaphragm and how it moves. We will also dive into the function of the diaphragm in relationship to the abdominal and pelvic floor muscles. Finally, we will look at how the different anatomical responses to inhales and exhales impact the practice of various yoga postures. 
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Anatomy of Breathing

Breathing occurs in order to get oxygenated air into the lungs. Once in the lungs, oxygen diffuses into the blood and gets spread throughout the body where it is needed for various physiological processes. But how does air get into the lungs? In short, the volume of the thoracic cavity (which houses the lungs) changes and air flows in and out. There are several muscles involved in changing the volume of the thoracic cavity, but the diaphragm is the most important. 

The diaphragm is a miraculous muscle responsible for the majority of our breathing. As we inhale, the diaphragm contracts and moves downward, creating space in the chest cavity for the lungs to expand and fill with air. Conversely, during exhalation, the diaphragm relaxes and moves upwards, helping to expel the air from the lungs. This continuous movement of the diaphragm sets the foundation for efficient breathing. It can also create a sense of calm during yoga practice.

The diaphragm does not stand alone! It's works with the core muscles!

Let's explore how the diaphragm is connected to the abdominal muscles and the pelvic floor.

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There is no single agreed upon definition of the the "core". That being said, I tend to teach yoga and anatomy from the idea that the "core" is a pressure system and is primarily made up of the diaphragm, pelvic floor muscles, transverse abdominus (one of the four abdominal muscles), and the multifidus (several small muscles that attach spinal vertebrae). 

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While the diaphragm's primary function is to ascend and descend for the purpose of breathe, the muscles of the core have additional roles. They serve a purpose to regulate the pressure in the core. If an activity or movement is more challenging and requires more resistance against gravity or another force, the core muscles will increase their tone via regulated contractions. Think about this: if you were to pick up a pice of paper off the floor, you might not even notice you shift the tone in your core muscles because the degree to which you do is rather small. On the other hand, if you reach down to pick up a very heavy box, you will likely be able to notice a change in the tone of your core muscles. The core muscles will increase their contraction activity in order to provide more support to the body (and ultimately to help move the force through your core and into your arms/legs to pick up and move the box). 

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So what does have to do with breathing? 

Let's take a look at what happens to the "core" muscles with inhales and exhales. 

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INHALE: The purpose of an inhale is to draw air into the lungs. As we inhale deeply, the diaphragm descends, and the abdomen gently expands. This creates an expansion or "stretch" of the abdominal muscles. During an inhale, the pelvic floor muscles move in synchrony with the diaphragm and therefore also descend. They too are "stretched". In conclusion, the "core" expands on an inhale. 

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EXHALE: We have to exhale in order to get rid of the air in the lungs so that we can inhale freshly oxygenated air again. During an exhale, the diaphragm ascends and the abdomen draws in. The pelvic floor muscles ascend in the similar fashion of the diaphragm. In conclusion, the "core" contracts on an exhale. 

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Have you ever considered all this anatomy when you say "inhale" or "exhale" in your yoga class?

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It is important for you to realize that cuing the breath is not just about ensuring people are breathing. Let's face it - your students are breathing if they are in your class.  Even if you can't hear, they are breathing. How do I know? If they are in your class, they are alive. And if you are alive, you are breathing! Cuing the breath is also not just about creating a flow in your sequence. If you consider the anatomy of breathing and the core, you will see how important is is to be aware of when to say "inhale" versus "exhale." 

In short, the core muscles contract towards the center and create more support for the spine and the abdominal organs during an exhale. Therefore, it is better to cue "exhale" with greater challenges. Transitioning from one posture to another is often a greater challenge to the body than holding the posture. It makes more sense to cue "exhale" on the transitions. 

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Jumping forward from downward facing dog is one of the more challenging transitions we commonly see in yoga classes. I personally see a lot of students struggle with this. As a result, it's a place to be intentional in using breath cues!

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I want students to have maximal support and stability when attempting to jump or float forward from from downward facing dog! So I cue exhale and float forward. If students are stepping or walking forward, I also cue "exhale" to help them build the stability and progress to jumping/floating forward.

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Is it wrong to jump or float forward on the inhale? I wouldn't say it's wrong, just more difficult. Jumping or floating forward on the inhale is more challenging as you have less core stability. Recall, that during inhalation, the diaphragm descends and the abdomen naturally expands. This expansion limits the creation of the powerful support and stability needed float forward. When jumping or floating forward the landing posture is a forward fold. In a forward fold, the abdomen/chest and thighs come close to each other. An expanded abdomen creates resistance to bring your thighs and abdomen closer, making the transition even more challenging. 

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What about holding the breath when floating forward?

Holding the breath is also a good option as long as you exhale first! That is, jump or float forward after the exhale and before the next inhale. This allows for the active contraction of the core during the challenging transition. In fact, when I practice, I tend to complete the majority of my exhale before moving my feet. Some people fully complete the exhale before moving their feet. In my experience as a teacher, it takes some refinement of one's practice to be able to exhale fully before jumping or floating forward. But I say go ahead and play with the variations. After all, that's how we discover what works and doesn't work. Get on your mat and play to refine your practice and your teaching!

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If you really want to refine your teaching, you need to incorporate and understanding of the anatomy and biomechanics behind your cues. 

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If you don't already, try instructing your students to exhale and float forward from downward facing dog. Remember you are encouraging them to work with the natural flow of their breath for more effective core engagement. This mindful transition helps students develop body awareness and create a seamless connection between breath and movement.

As you guide your students through these movements, remind them to be patient with themselves. It may take time and practice to synchronize the breath and movement fluidly. Encourage them to focus on the quality of their breath and embrace the process, rather than striving for perfection. The goal is not to rush through the transition but to move with intention and awareness.

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Do you want to have confidence giving your students cues with a sound anatomical reason behind them? 

This Foundations of Yoga Anatomy is for you! In this 14 module course, you will master your cuing and understand the anatomy and alignment behind your cues. 

Module 13 is all about the Anatomy of Breathing in Yoga.

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Categories: : Effective Teaching Techniques, Yoga Anatomy