Breathing is a natural and continuous process that we rarely pay attention to. However, turning this automatic action into a conscious practice can become a powerful tool for managing mood and finding inner balance. In Spain, more and more people are discovering pranayama — ancient breathing control techniques. Sara Garcia, Vinyasa Yoga instructor, explains how this practice helps connect body and mind.
According to the expert, pranayama is not just a set of exercises. These are mindful breathing techniques that cultivate awareness of the present moment and create space for clarity of thoughts and emotions. In this state, a person can observe what is happening without judgment and consciously choose their response. Breathing becomes a bridge connecting body and mind, opening access to inner balance. In stressful situations, pranayama acts as an anchor, bringing you back to the present and distracting from sources of anxiety, serving as an accessible tool for emotional self-regulation.
In yoga, pranayama plays a key role, setting it apart from ordinary physical exercise. When breathing becomes conscious, each pose transforms from simple movement into meditation in motion. This practice teaches you to remain calm in both challenging and easy asanas, developing the ability to find peace even in difficult life circumstances — not only on the mat, but in everyday life as well.
Many people wonder how much time should be devoted to such practices. Sara García emphasizes that quality is more important than quantity. Five minutes of mindful breathing can be more beneficial than half an hour of distracted practice. There is no universal formula, so it’s important to start small: for example, with three deep breaths after waking up or five minutes before bed. On some days, it may take more time to regain balance, while on others, a single mindful breath may be enough.
The teacher’s personal experience confirms the effectiveness of pranayama. One of the main changes for her has been the ability to create a pause between an event and her reaction to it. Where there used to be automatic responses, there is now an opportunity to choose, based on calmness. The practice also helped her develop tolerance toward unpleasant emotions, seeing them as temporary and instructive phenomena, not something to run from.
For those who doubt the power of breathing or have difficulty controlling it, the expert suggests a simple approach. It’s not about strict control, but about befriending your breath. You can start by simply observing: is it fast or slow? What emotion am I feeling right now? According to García, resistance sometimes arises from the fear of pausing and listening to yourself. She recommends starting small—with one mindful breath in the morning or three before an important meeting. The main thing is not to strive for a perfect practice from day one.
Beginners are advised to start with safe and simple techniques. For example, abdominal breathing: place one hand on your chest and the other on your stomach, noticing which moves more, then gradually direct your breath into your stomach. Another effective method is “box breathing”: inhale for a count of four, hold for four, exhale for four. If this feels uncomfortable, try counting to three or five instead. Another approach is prolonged exhalation, where your exhale lasts twice as long as your inhale. This instantly signals your nervous system to relax.
Ultimately, pranayama is a practice of connection. It unites breath and movement, the inner and outer worlds, thoughts and emotions. It brings us back to the present moment, stopping the habit of rushing into the future or dwelling on the past. It’s a way to experience life as it is, here and now.
