Heather BlackmonYou’re showing up. You’re practicing regularly. But those “breakthrough” yoga moments still feel out of reach.
If you’ve ever wondered why your progress feels slow or stuck, you’re not alone. There’s one mistake I see again and again, especially among active people who are new to yoga or coming back after a break.
And it might be the very thing stopping you from mastering new poses.
The Mistake: You’re Holding Your Breath
Yep, that’s it.
Holding your breath is one of the most common (and sneakiest) habits that shows up in challenging poses. You might also notice this off the mat when you’re coming up to a challenging section on a trail & you hold you breath until you clear it.
This is a natural stress response. Your brain goes: “This feels hard or scary,” and without even realizing it, you tense up and hold your breath! It’s an unconscious response for most of us.
But here’s the thing: your breath is a key tool in yoga.
It’s what helps you stay focused, stay calm, and stay connected to your body. You can use your breath to help you feel energized (like in Ujjayi breath) or to calm down (like Box Breath – or Sama Vritti).
But when you hold your breath, everything gets harder.
What Happens When You Hold Your Breath:
- Your muscles tense up
- Your balance suffers
- You trigger a stress response (fight or flight)
- You disconnect from your body’s cues
- Your practice often becomes more frustrating
How to Fix It (Even in Tough Poses):
- Start with Breath Awareness
Before every practice, take 3 deep breaths. Feel where the breath lands in your body. Even better? Start with 5-10 minutes of breathwork (or pranayama) to prepare your body and mind. This is one reason we have breathwork practices inside Outflow Studio. - Use Ujjayi Breath (Ocean Breathing)
This gentle activation at the back of the throat helps warm the body and increase focus. This is especially helpful in transitions or for challenging poses. - Connect Breath to Movement
Let the breath lead the movement: start with an inhale, then follow with movement. Inhale to lengthen, exhale to deepen or engage. For example, when moving into Warrior II: inhale as you rise up and exhale to sink into your legs. - Modify to Stay in Control
If you’re in a pose and notice your breath is gone, back off a little. Reconnect to your breath and then come back to movement. Breath comes before depth. Every time.
Real Talk: Mastery Isn’t About Pushing Harder
It’s about learning how to work with your body. Breath is your guide. When you tune in, you’ll feel more confident, more connected, and yes – stronger.
Want Help Putting This Into Practice?
In my beginner-friendly program, Yoga Basics in a Box, I’ll walk you through the Sun Salutations, step-by-step, guiding you to link your breath and movement together. This foundation will allow you to apply this in all your practices & help you finally feel confident on your mat.
You’ll also find over 100+ yoga classes – including breathwork and asana – inside my online yoga studio. Outflow Studio gives you yoga that actually fits into your life – and helps your body keep up with everything you love. Anytime, Anywhere!
Wrap Up:
Next time you’re stuck or frustrated in a pose, ask yourself one question: Am I breathing? Because that one habit could be the key to unlocking your progress.
