This Breath Technique Transformed My Flexibility / Mobility Day 14

In this video, I introduce you to the art of yogic breathing and its ability to dramatically improve flexibility and strength due to its effects on the nervous system and its ability to strengthen the diaphragm, which is vital to improving mobility and athleticism.
Breathwork or pranayama is best practiced methodically to understand the true potential of the techniques. In this video, I lay a foundation for a breathwork practice that will enhance your movement and yoga practice.
The diaphragm is a muscle that moves in your body 24/7 - 365. It has a pull and effect on all of the muscles and organs in your body. The respiratory diaphragm is the most important muscle IMO.
Now, if only there were a way to influence it to become stronger and healthier so that it could affect the whole body to move better...
Wait...
Ancient yogis already devised a technique to do this!? And a way to regulate the autonomic nervous system to help us move more freely and help balance our mental states?

[@miriinthewild2813]

Really enjoying this challenge, Tim! Many thanks. Today's practice was especially timely and super grounding. 🤙🙏🤙

[@yogawithtim]

Glad you liked. Thank you Miri

[@michaelpilling2048]

Just wanted you to know that we are in on the challenge--but just started yesterday so are back on day 2. My wife and I are loving this challenge--and we are joining you from Alberta Canada. You should come up in the summer and do a challenge in the Rocky Mountains...Thanks for being so great and taking us to good places!

[@kaymanuel7256]

Me too, I'm in Mexico til April but live in Edmonton. Wouldn't that be great if he could come to Alberta 😊

[@yogawithtim]

Great to hear. Thanks Michael to you and your wife

[@deadpoolbitc7312]

❤

[@s4odon1]

I commented early on in the challenge that I had done challenges before, but that I’d interspersed your videos with other exercise, turning the 30-day challenge into more like a 90-day challenge. This year, I’ve been adding the challenge videos to the end of my exercises for the day, so that I can complete the cycle in 30 days. So far, two weeks in, I’m still with you. I’ve been following you for years, and over time I’ve found that my natural breathing pattern has slowed and deepened considerably. When I face stress, stepping back and taking long, slow breaths comes naturally to me now. Thanks for this, Tim.

[@yogawithtim]

Great progress. Thanks for the loyalty

[@ericabriscoe]

Your style of giving information on yoga is sooooo good, you have answered many questions I had in this one video, I too tend to push myself 😊 I love the breath work when I do it and benefit from it greatly, I will try to practice it everyday thanks 🙏🏻

[@yogawithtim]

You're so welcome!

[@ivychicken]

Thanks so much Tim, for making Yoga feel less intimidating for beginners like me! I'm loving your challenge so far, and look forward to it every day! :)

[@yogawithtim]

You're so welcome! Thank you

[@AkA-sw7rl]

Just want to say: I am here exactly because of how you pace things as it allows me to also not hurry through my breathing.

[@yogawithtim]

Good to hear. Thanks

[@jmcolettepearce]

I love the prana practice.

[@yogawithtim]

Glad you love it

[@sylvie4477]

Un moment suspendu, merci Tim 🙏 Sylvie 😊🐾

[@yogawithtim]

De rien Sylvie

[@bevanurse]

love your dog!

[@yogawithtim]

Thank you 😉

[@Nortonius_]

Love these short but deep explorations of aspects of yoga, thanks Tim! 🙏🏾🪷

[@yogawithtim]

Glad you like them!

[@mariasalas1390]

Hi Tim, I’m behind 2 days. I loved this breathing exercise. I will be having a pulmonary function, as I can workout, hikes etc… I do good but for some reason I become super out of breath just going going up one flight of stairs !!! Thank you for the reminder of being on an empty stomach. 2 days ago I forgot I had late meal and had to stop mid class… everything came back up. 🙏🏼 so much ❤

[@yogawithtim]

OK. Take it easy

[@bookfed]

My heart sparkled when you turned around to pat your dog. I adore your teaching style and presence! So much helpful guidance in this video - thank you!

[@yogawithtim]

Thanks for the nice comments. Much appreciated

[@zmcwardy254]

Breath work is always so amazing, I try and practice in the morning and it makes the start of the day so much calmer. Thanks Tim.

[@yogawithtim]

Great to hear Thanks

[@islasloan6595]

Awesome video, I injured my shoulder yesterday in an accident, and was feeling disappointed about not having full mobility for yoga today. I feel relaxed and calm after this session instead of worked up about my injury. I will definitely be incorporating that “fog the mirror” technique into my daily breath work routine.

[@yogawithtim]

Thanks Isla. Be well soon

[@mariodevilmanlee]

Good morning, Tim. I have been practicing yoga since I was like 17. I am 35 now. I never put a lot of focus on doing breathwork but I found this class to be very beneficial to me. I will try to incorporate breathwork into my daily life going forward for at least 5 minutes a day. Thank you!❤

[@yogawithtim]

Good to hear. Thanks Mario

[@DeadwoodSD1876]

Glad it’s an easier day. I’ve been fighting a cold and every downward dog has been hurting my head. Love to see Ollie enjoying life.

[@yogawithtim]

Hope you're feeling better. Ollie says 'Woof!'

[@reykkid]

Your dog is so still and peaceful! I love it hahaha. Thank you so much for your work Tim!!

[@yogawithtim]

Yah. He's pretty chill - right? Thanks Rayhan

[@apvanand4717]

Hi Tim, just wanted to tell you that you are doing a great job by teaching us in such a nice manner. your videos are really helpful.. keep going.. spread health and happiness.. ❤❤

[@yogawithtim]

Thank you for the nice thoughts

[@susanmccolley4082]

Day 14, thank you for the breathing tips, as always great information

[@yogawithtim]

You are so welcome!

[@jcm736]

This was an excellent video on breath work. The manner in which you explained the steps resonated with me. This was a great reminder that how information is presented is an equal part of the teaching process. Thank you sir.

[@yogawithtim]

Glad you enjoyed it!

[@ayayayayayayayayayay]

This structured approach really works for me! I love that I have a yoga for every day 😊

[@yogawithtim]

Awesome! Thanks

[@michelefinizio6520]

Thank you Tim I love that it helped to relax me feeling a lot of tension and stress and having a lot of muscle tightness in my spine for almost a year now body trying to protect itself from the herniated discs I'm praying this tension in my spine will ease up

[@yogawithtim]

Do it easy being mindful of the herniated discs

[@Hajjoy]

This was fabulous - simple and powerful. Thank you.

[@yogawithtim]

You're so welcome!

[@tomcrofts4211]

Great class Tim. Thanks for the reminder about exhaling all of the air to create space for the inbreathe. I know you've taught this before but I'd forgotten the importance of it.

[@yogawithtim]

Glad it was helpful! Thanks Tom

[@laurieann2714]

I have been trying to do breathwork with other channels as well and have found it helpful, Right now I am 3.5 weeks out from recovering from bilateral meniscus repair and am also getting my right hip replaced in February. It is from years of overtraining and not listening to my body. Since I will not be able to do my usual yoga practices and workouts for a while, I have modified and been focusing on my breathwork. It has been eye opening and beneficial. THANKS!!

[@yogawithtim]

Glad you liked the breath work. Wishing you the very best and good recovery

[@arnaindigo518]

Thank you Tim, your classes really feels good ❤

[@yogawithtim]

Glad you like them!

[@sarahh4105]

Thank you, Tim. I love that you incorporate breath work in these challenges. I am a few days behind because I spent a few days at a yoga retreat. A yoga retreat AND a 30 day challenge with Tim, what a great way to start the year! Thank you!

[@yogawithtim]

Wonderful! Great to hear it

[@ruthacuna4385]

Beautiful, this was so relaxing.

[@yogawithtim]

Glad you enjoyed it!

[@stevec1945]

14! Enjoy pranayama there are so many techniques and they are always helpful in everyday life. 🙏

[@yogawithtim]

Cool. Thanks Steve

[@mariahbrady9276]

You’re such a calm, sentient & intentional guide. So happy to have found you to practice with ✨🤍

[@yogawithtim]

Thanks Mariah. I'm so glad you found us!

[@vickimc7322]

The 2 minute ujai practie is amazing. Mine is better exhaling than inhaling. Must work on it often, like you suggest. Thanks, Tim! Namaste.

[@yogawithtim]

Thanks for sharing Vicki!

[@tamarabrennan1988]

I heard you on day 17 so came back to this profound class. P.T.s and other teachers have said to breathe from the diaphragm but that just made me try to push my diafm around without knowing what I was doing. It's the intercostals that do the exhale! Felt that for the first time here. Also felt Madame Vagus twitch under ears with the Ujaai exhales. There's a connection from back of the throat to Vagus because we are so elegantly designed. What surprised me was temporary discomfort in throat - thyroid? - which I breathed through and thanked for clearing. Very cool. This is the first time I got it about this work. I'd just pass it over before because I wanted to get to the stretching and then get on with my day. Ya, I know...Thank you for providing enough info to give me the "ah ha" that made it stick. The challenge is excellent.

[@yogawithtim]

So good to hear all this. Thank you for the feedback Tamara 😉

[@miketallering]

Hi Tim This is my third 30 challenge I have done with my wife. I really enjoy how you teach. I love your kind,inclusive teaching while sharing your sense of humor. Two quick questions When will you have Ollie back Why does my forehead feel numb in shivasna (sp?) after a strenuous class?

[@yogawithtim]

That’s awesome! Thanks for your dedication. Time to join the CMC after this one! 😊 On Ollie: Are you looking at the screen? 😂😉 Forehead, I’m not sure. Best to get it checked out if your concerned to make sure it’s nothing serious. 👍

[@Vorundor]

I used to do this every night as I got in bed to sleep, sometimes, I would get to such a long rest state after the exhalation that I would fall asleep and wake up because I needed to bread in again. It wasn't like I slept that long but if I doze off after the exhalation, it could take a couple of minutes before I need to breath in again. I don't have sleep apnea, this would only happen after a good half hour or so of controlled breathing where my body was oxygenated enough to go on for a longer period without having to take a breath in. Thanks for this technique, Tim, I learned it from you a couple of years back.

[@yogawithtim]

You got it! Thanks

[@Naglee10]

Thanks, I needed that instruction. During this session I realize it's time I follow my desire to add sitting meditation back into my practice.

[@yogawithtim]

Thanks Emily

[@soyuppy]

Exactly what I needed. Thanks Tim!

[@yogawithtim]

Glad to help!

[@Artemisa_Art_Conservation]

I appreciate a lot your daily practice and advice that share with us. I feel that your method works better with my soul and body. Muy buen día para ti Tim.

[@yogawithtim]

Oh si mi amiga

[@jayme.s_adventures]

Thanks for the breath work video! I’m a scuba diver and it’s god to have more breathe practice for better control when under the water

[@yogawithtim]

Thanks for sharing!

[@gcsacrey8503]

This feels wonderful. Thank you!

[@yogawithtim]

You're so welcome!

[@ariellebosch8989]

Love the reminder to start the breathwork practice on the back. I love when I'm able to feel I am being breathed vs being the breather...Just opening up to allow the breath to enter, pausing, and then allowing the breath to exit. Thanks, Tim!

[@yogawithtim]

Way to go. Thanks Arielle

[@eleonoreconstant]

🙏🏻🙏🏻🙏🏻 breath is so healing ❤️‍🩹 thank you so much Tim!

[@yogawithtim]

You're welcome Eleonore

[@shaunclubberlang2887]

I'm just here for the dog

[@yogawithtim]

Me too 😉

[@dottiedepaolo4701]

Thanks for the breath-work review. I loved it. HI, Ollie!

[@yogawithtim]

My pleasure! Ollie says Woof

[@joanhenchey7019]

Thanks Tim from Montreal.

[@yogawithtim]

You're so welcome

[@janetmoorhouse]

Dear Tim, thank you for your beautiful classes. I can sit up more easily in bed in the mornings! Your cues are just great and arrive at the best moment as I am moving. Looking forward to tomorrow!

[@yogawithtim]

Wonderful! Thanks Janet

[@johngriffiths2637]

Thanks. Breathing every day. Got it!

[@yogawithtim]

Thanks John

[@LisaJohnston-h6l]

Tim, I watched this back after your very gentle rebuke(!) on day 16 or so that lots of people don't follow the breathwork lessons (I am waaay behind on the challenge!) I am really pleased I did, great explainer and I will try and incorporate some breathwork into my daily routine. Also, while I'm commenting, do you think Ollie is so chill cos you are a yogi?! Hoping it's gonna pass onto my slightly less chill cockapoo Madge :-) Lisa, Liverpool Uk.

[@hassenruck]

Thanks again, Tim I loved this class. At the Studio I go to they tend to do some breath work at the start and do remind us, but I hadn’t actually thought that deepening the breath could deepen the postures. One thing I noticed with this class, is that the audio level changed when you lay down. Your sound is so brilliant normally, I assume you’re using a good radio mic like a Sennheiser, but I think your camera has an automatic level control because the background noise got very loud when you weren’t talking. Of course it could be You Tube that has an ALC. It was hard to hear your Ujjayi breathing but it was still beautifully taught.

[@yogawithtim]

Good feedback. Thank you

[@lukeskywalker3247]

Hey Tim! Hello from day 14. Can you explain the second breathing technique better? I have watched several times but I did not understand if we are supposed to do it our mouth shut. Thanks in advance.

[@yogawithtim]

Hi, Yes, mouth closed.

[@jasonmaravelias6692]

Doing this on Valentines Day ❤❤❤❤❤❤

[@yogawithtim]

Awesome. Thanks

[@cape1981]

Done! Thank you

[@yogawithtim]

😉

[@mckev1]

Because I have chronic health issues concerning my lungs, I find breathwork a challenge. I find if I concentrate too much on my breathing, I start to get anxious, which is opposite to what it should be. I guess I just need to relax more into it. Thanks, Tim.

[@yogawithtim]

That makes sense. Did this practice make you feel anxious? Or were you able to stay relaxed with me?

[@mckev1]

@@yogawithtim I was able to stay focused enough not go into panic mode, thanks.

[@stephaniearagon498]

Hi TIm ! Loved your explanations. If the length of the inspiration depends of the length of the expiration, why don't we breath out by the mouth like if we were blowing in a straw ? I know that in yoga we want to keep the prana inside but it is more effective to expulse all the air by the mouth. What do you think ?

[@yogawithtim]

Great question! Nose breathing is ideal. Air which is exhaled through the nostrils becomes moisturized. This extra moisture reduces dehydration of the entire body, especially nasal tissues. Nose breathing also allows for proper position of the tongue which is key to posture and regulation the nervous system. Nose breathing also trains proper positioning of the jaw and lips. WE want to have the mouth close when breathing as much as possible to reinforce this, because what we practice becomes habitual. Mouth exhalations are ok during extreme exercise or to find the sensation of the ribs moving certain way or to really find the end of the exhalation but then we need to train ourselves to find it with the mouth closed.

[@stephaniearagon498]

Thank you for your feedback Tim. I watch my breath while running.@@yogawithtim

[@astridweber3608]

I feel so calm after doing this ❤ However, as a beginner I find it easier while in Shavasana 🙂, so I can lay hands in ribs and "check" the expansion. I tend very much to breathe into chest and not "belly"... Thanks for this wonderful start ✨

[@yogawithtim]

Sounds great! Good job Astrid

[@marvinraphaelmonfort8289]

loveyou, tim 🙏🏼

[@yogawithtim]

Thank you

[@Keviatch]

When my tongue is touching the ceiling of my mouth, and the tip is touching my two front teeth, is this okay to practice the breathing? I find it automatically there. I feel more challenged with my tongue resting down.. thank you, Tim.

[@yogawithtim]

That’s ideal 👍

[@bastienvassort5015]

Hi Tim, I've heard from some friends that they combine this with asana practice, as in they do both at the same time. Is this something that is ok/something that I should do? Thanks for the video :)

[@yogawithtim]

Yah i like to :)

[@bastienvassort5015]

@@yogawithtim cool, thanks so much!

[@علیرضاصفری-ن9ج]

👏🏻👏🏻👏🏻

[@yogawithtim]

😊

[@arica1798]

When tense at work, I try to use this breath wor

[@yogawithtim]

Great. Thanks

[@sacred406]

Day 15 - Ontario Canada in beautiful Lanark County 🙏

[@yogawithtim]

Cool. Thanks

[@shanecasebeer1364]

I'd noticed a sort of energy vibration/pulse during the pauses but not inhalation or exhalation. Nevertheless, thanks for the refresher on this breathing technique - Id noticed tgat that I've intuitively been (almost) matching your breath during videos, so it's nice to be a bit more cognizant. Make sense?

[@yogawithtim]

Yes! Thanks Shane

[@sajalmittal.]

hey tim!! love your videos and the yoga routines... just had a query that often while doing yoga i experience a lot of wrist pain after a series of poses which makes it difficult to continue and i have to stop and rest. can you maybe suggest a solution for this?

[@yogawithtim]

kzbin.info/www/bejne/f5eummuud6yDY8ksi=Jhqc8BGjybApllkx

[@nickflynn621]

Doggo looking cute today :)

[@yogawithtim]

Thanks Nick

[@majuig]

When I don't force my breathing I don't get the ujjai sound of the breath. Am I doing something wrong?

[@yogawithtim]

Yes

[@majuig]

Okay

[@kilgoretrout2878]

My closed mouth Ujjai breath just kinda sounds like I'm snoring. Am I doing something wrong?

[@yogawithtim]

It should be like the sound of the ocean :)

[@mayrandrade_art9786]

Wow amazing breathing technique TIM, it sounds like an airplane engine thanks

[@yogawithtim]

THanks : )

[@livavatne348]

Good for the lungs and soul :)

[@yogawithtim]

You got it Thanks

[@textualchocolate201]

The dog does it with such ease! 😶‍🌫️

[@yogawithtim]

Yes he does

[@AbbyOliveGrove]

This is very similar to the breathing technique I learned in hypno-birthing...which must have done some good as my labour only lasted 3hours!

[@yogawithtim]

Nice! Thanks Abby

[@astridweber3608]

...and forgot to say: Happy to see Ollie again!!! 🐕🐕🐕

[@yogawithtim]

Awww. Thanks

[@keolalee2928]

Practice, practice, practice. I still feel irritations while doing breath practices. Even during meditations, I steer away from "focusing on the breath", hmmm....

[@yogawithtim]

You might want to have a medical professional check it out

[@red68ification]

Love

[@yogawithtim]

😊

[@vishalchaudhary4487]

Jai Hind 🇮🇳

[@yogawithtim]

Jai!

[@ScottLin96]

Day 14 ✅

[@yogawithtim]

Yes!

[@kaymanuel7256]

You did this breathing one for me😅 didnt you???!!!

[@yogawithtim]

Yes!

[@kaymanuel7256]

@@yogawithtim such a fibber!! But we love you anyway

[@heidilorenz3517]

🙏

[@yogawithtim]

👍

[@bellyjewel]

Hi Ollie!

[@yogawithtim]

Woof!

[@Anikbhars]

Namaste

[@yogawithtim]

Namaste

[@OttUpshall]

Tell Ollie I said "Hi"👋

[@yogawithtim]

Ollie said 'Woof!'

[@OttUpshall]

❤​@@yogawithtim

[@OttUpshall]

Just popped back - 4th time doing this pranayama video this week. It keeps getting better!

[@red68ification]

👍🏽

[@yogawithtim]

😉

[@Keviatch]

It’s apparently common sense, but smoking definitely impacts my breathing, yes? Waaahhhhh i’ll get there

[@yogawithtim]

Ha! 😉

[@sophian6965]

Hey Tim. Been enjoying this challenge. If you read this, would you consider doing a series working up to crow pose? I want to learn to do arm balances but have the upper body strength of a potato. (Also, following your yoga has given me better breath support when singing.)

[@yogawithtim]

Glad to hear that! I made a full arm balance course with a classes to teach crow for members of the CMC which i encourage everyone to join after the challenge. Here’s the link: www.timsenesiyoga.com/consciousmovement

[@bretthartley8387]

Bear!

[@yogawithtim]

😉

[@marvinraphaelmonfort8289]

there's no such thing as a yoga teacher breathing too slow😂 it's when we come to class with not enough experience, but that's ok. it's not tim's fault, people. learning the breathing doesn't happen in an instant. it requires constant consciousness/attention

[@yogawithtim]

Thanks Marvin

[@truthishere9589]

Not fair, I clicked because you are shirtless in the thumbnail

[@yogawithtim]

Haha. Thanks