Breath Practice:
Breath of Joy

Breath of Joy

Breath of Joy is an energizing 3-part breathing practice, that invigorates the whole body. The practice was created by Lili Ostermann at Kripalu Center for Yoga and Health in the late 1970’s. During this practice the inhale is divided into 3-parts which have corresponding motions of the arms paired with one big exhale out and a “ha” sound. The practice is fun, engaging, and dynamic, and can be an effective warm up or pick me up throughout the day as it may enhance your mood and energy level.

  • Increases oxygen levels in the bloodstream

  • Stimulates the sympathetic nervous system – energizing

  • Stimulates the parasympathetic nervous system – calming

  • May calm stress and lower anxiety

  • May boost mood and energy levels

Instructions:

  1. From a supportive and grounded stance, where feet are hip width apart or greater, take a few moments to find alignment in the spine in this position. You can keep a gentle bend in the knees. Ground down through your feet evenly, tuck the tail bone slightly, extend the crown of the head up toward the ceiling, open the palms, and relax the shoulders down from the ears.  

    2.     3-Part Inhale:
    a.     On part your inhale (1/3 of your inhale) swing arms out front and shoulder height

    b.     On the middle of your inhale (1/3 of your inhale) stretch your arms out to the sides.

    c. On the final 1/3 of your inhale, bring your arms above head.


    3.     1 Big Exhale Out: Exhale completely with a “Ha’ sound, bending the knees as deeply as comfortable, bringing the arms down and behind.

    4.     Repeat this breath flow in several round at a pace that feels good to you.  

    5.     Pause for integration and notice how you feel.   

  1. Connecting your breath to your movement Inhale your arms up straight out in front of you.

  2. Holding your breath drop your arms to your side and inhale your arms up into a T position.

  3. Holding your breath drop your arms to your side. Inhale your arms up and overhead.

  4. Exhale with a sigh as you bring your arms down while bending over your knees.

Teaching Cues for Students

Cues for younger kids:

  1. The Breath of Joy is a 3 part inhale and one part exhale with movement.

  2. Stand up inhale arms out to the front. Inhale arms to the side. Inhale arms overhead.

  3. Exhale fold and release arms down.

  4. Repeat many times, release and notice how you feel.

Implementation & Development

See our Child Development Page for more information to help tailor your instruction to best meet the needs of your students.

All children learn best given clear, concise, instructions, trying to reduce directional cues down to 4 steps.

Enjoys learning through games, songs, and stories. Cues for Balanced Breath can be woven into a song, built into an entry routine, or supported by fun props such as expandable spheres such as these.

Keep cues limited, simple, and be consistent with your working to help build a predictable routines. Modeling and pointing to the body parts you are engaging is useful.

“Still enjoy routine, learning through games, group activity.

Appreciates praise and being noticed. After you teach the Balanced Breath, and students are comfortable and familiar, you may engage student leaders to guide the group.

Slightly longer attention spans, may be able to take in more instructions. You might invite students to notice the connections between the Balanced Breath practice, how they feel, and the quality of their minds, and feelings.

As adolescence begins and continues, students will start to feel preoccupied with body image. It is important to cultivate a safe space for students to practice the Balanced Breath where they don’t feel singled out and they have the option to close their eyes or to soften their gaze.

As students assert a greater level of autonomy, it is important to build in more opportunities for choice and agency. If possible give students options as which breathing practice they would like to explore., or choices within that practice. This can be as simple as choosing their count, choosing the direction of the count, etc.

 

Video

 

Helpful Hints

Don’t force or strain the body or breath. Notice and enjoy the meditative pattern of moving and breathing. You can close your eyes also to notice the effects of the practice.
Notice your heartbeat, and the sensations you feel in your body as you move through this practice. If you start to feel light-headed or dizzy, slow down or stop the practice and find your regular breath.

Options

Breath of Joy can be done from a standing seated position.  

Increase the width of your stance for comfort.

Move at a pace and speed of comfort for you and your body.

Take a bend in your knees to a degree of comfort.

Precautions

  • Injury of head or eyes (migraines, glaucoma, etc.): avoid practice

  • High blood pressure: avoid practice

  • Feeling light-headed or dizziness: avoid practice

  • Content from NYCDOE YMTP² curricular materials