80/20 Breathing Technique in Bikram Yoga

Preserve Your Energy, Maximize Your Practice

One of the most intriguing and practical teachings I learned during my Bikram Yoga training is the 80/20 breathing technique. Bikram would often emphasize the importance of this technique, especially when holding challenging poses. He’d explain it in a way that was both simple and profound: “It’s like if I give you $10. Instead of spending it all at once, spend just $1 at a time so you always have $9 in your pocket.”

This analogy perfectly captures the essence of the 80/20 breathing technique. It’s all about conserving your energy, maintaining stability, and maximizing the benefits of each pose without exhausting yourself. Let’s dive into what this technique is all about and how it can transform your practice.

What is the 80/20 Breathing Technique?

The 80/20 breathing technique in Bikram Yoga involves a mindful way of managing your breath during poses. Here’s how it works:

1. Inhale Fully (100%): When you’re setting up or moving into a pose, take a full, deep breath, filling your lungs completely. This initial breath is your $10—your reserve of energy and focus.

2. Exhale Just a Little (20%): Once you’re in the pose, you exhale only about 20% of that breath. Imagine spending just $1 out of your $10. This exhalation is gentle and controlled, allowing you to maintain the majority of your breath and energy.

3. Retain the 80%: You keep 80% of the air in your lungs throughout the duration of the pose. This retention helps stabilize your core, maintain your balance, and support the integrity of the pose. It’s like keeping $9 safely in your pocket, ready to be used as needed.

4. Continue Breathing Out (20%): As you hold the pose, continue exhaling only small amounts, just enough to stay relaxed but not so much that you deplete your energy reserves. The idea is to maintain that 80% in your lungs, ensuring that you’re always supported and energized.

   
   

Why the 80/20 Technique Matters

At first, this technique might sound counterintuitive. Why not just breathe normally, letting all the air out and then refilling your lungs? The answer lies in the way our bodies work during yoga, especially in the intense environment of a Bikram class.

When you’re holding a challenging pose—like Standing Head to Knee Pose (Dandayamana Janushirasana) or Triangle Pose (Trikonasana)—your body is working hard to maintain balance, strength, and alignment. If you were to exhale all of your breath at once, your core would lose its stability, your energy levels would drop, and you’d find it much harder to hold the pose.

The 80/20 breathing technique helps you conserve energy by keeping your core engaged and your body stable. By retaining 80% of your breath, you create an internal support system that allows you to hold poses longer and with greater ease. You’re not only preserving your physical energy but also maintaining mental focus and calm.

My Personal Experience with 80/20 Breathing

I remember the first time I consciously practiced the 80/20 technique. We were holding Bow Pose (Dhanurasana), a backbend that requires both strength and flexibility. In the past, I had struggled with this pose, often feeling like I was running out of breath halfway through. But this time, I decided to apply Bikram’s advice.

I took a full breath in, and as I lifted into the pose, I exhaled just a little, retaining most of the air in my lungs. To my surprise, the pose felt more stable and controlled. I wasn’t struggling to maintain my balance or fighting to stay in the pose. Instead, I felt a sense of calm and ease, as if I had an internal reservoir of energy that I could draw from whenever I needed it.

As I continued to practice this technique in different poses, I noticed a significant improvement in my endurance and focus. The 80/20 breathing method became a way for me to stay connected to my breath, preserve my energy, and fully engage with each pose without feeling depleted.

Applying the 80/20 Principle Off the Mat

Interestingly, the 80/20 breathing technique isn’t just limited to the yoga studio—it has applications in everyday life as well. The idea of conserving energy, whether physical, mental, or emotional, is a valuable lesson. Just like in yoga, we often face situations where we need to maintain our focus and composure without exhausting ourselves.

Think about how you approach your daily tasks or challenges. Are you spending all your energy at once, or are you pacing yourself, keeping something in reserve? The 80/20 principle reminds us to manage our resources wisely, whether it’s our breath during a yoga pose or our energy throughout the day.

Conclusion: Practice with Intention

The 80/20 breathing technique is a powerful tool that can enhance your yoga practice by helping you maintain energy, stability, and focus. It’s a reminder that sometimes, less is more—by conserving your breath and releasing it mindfully, you gain greater control over your body and mind.

Next time you’re in a Bikram class, try applying the 80/20 technique. Notice how it changes your experience in the pose, how it helps you stay grounded and energized.

Remember, it’s not about doing more; it’s about doing it right, with intention and mindfulness. Whether on the mat or in life, the 80/20 principle teaches us the value of preserving our energy, so we always have something left in reserve when we need it most.