Calming the mind, dispelling stress, and eliminating anxiety, the Lion’s Breath or Simhasana is a breathing exercise of form of Pranayama. It mimics a lion’s pose and helps to invigorate the body and mind, while also providing a deep stretch to the throat and face. Not only is this breathing exercise relaxing, but it also helps to stimulate digestion, improves posture, as well a strengthens your vocal cords. However, understanding how to do lion’s breath in the right way is crucial to make the most of its health benefits. There are certain health risks also associated with the breathing technique that you need to know before incorporating it in your regime.

What is lion's breath?

Lion's Breath or Simhasana, in Sanskrit, is a breathing practice in yoga or pranayama. It is a great technique for calming the mind and dispelling stress, anxiety, and anger. “The practice can be done independently or as part of a longer routine. It is a forceful exhale that naturally invites a feeling of release while re-energizing,” explains yoga expert Divya Rolla. With its bold, refreshing quality, it’s a fantastic practice for building confidence in expressing yourself and using your voice.

Health benefits of lion's breath

Here is how lion’s breath can help you maintain or improve your overall wellness:

1. Helps elevate stress

The deep inhalation followed by a forceful exhalation helps in letting go of negative energy and emotions. Together with the facial gestures, howling like a lion creates a cathartic release that encourages serenity and relaxation. A study published in the International Journal of Yoga, observed how a lion’s breath helped a child suffering from Apert and Asperger syndrome. It was seen that it helped the child regulate his stress levels better.

2. Stimulates the throat chakra

The Throat Chakra, or Vishuddha, is associated with communication and self-expression. Lion's breath opens and stimulates this chakra by contracting the throat muscles and producing the roar. “This can promote more genuine thought and feeling expression, increased confidence, and improved speaking clarity,” explains Rolla.

3. Stretches the neck and throat muscles

During Lion's Breath, the muscles in the neck and throat are gently stretched by the dramatic facial movements and the act of putting out the tongue. This stretch can help these areas become more flexible, relieve stress, and have better circulation. Additionally, it relieves stiffness, which is beneficial for people who work long hours at a desk or sit for extended periods. A study published in Clinical Rehabilitation states that stretching neck muscles can not only make you more flexible but can also help with pain in the area.

Lion's breath can help improve respiratory functions. Image courtesy: Freepik

4. Better respiratory function

One of the benefits of a lion’s breath is that it releases tension in the chest and face. “Better respiratory function is also facilitated by the expansion and contraction of the chest during breath work, which helps to release tense muscles. Both physically and mentally, a sense of lightness and ease may result from this release of stress,” says Rolla. A study published in The Indian Journal of Pediatrics states that breathing techniques, such as the lion’s breath, can help in managing childhood asthma. It can also reduce hyperventilation.

5. Stimulating the Platysma

An often-overlooked benefit of Lion’s breath or Simhasana is that it stimulates the platysma, a flat, thin, rectangular-shaped muscle on the front of the throat. A study, published by StatPearls, states that the Platysma is a superficial muscle in the neck. “The platysma, when contracted, pulls down on the corners of the mouth and wrinkles the skin of the neck,” says Rolla.

How to do the lion’s breath breathing technique

Here is a step-wise practice on how to do the lion's breath.

• Step 1: Sit in a kneeling pose or sit on a chair with knees together.
• Step 2: Roll your shoulders back and down opening up your chest, and press your palms face down on your knees and spread wide open (like a lion's claws).
• Step 3: Inhale through your nose and gazing up, strongly exhale by opening your mouth wide, sticking out your tongue towards your chin, "HAAAH."
• Step 4: Inhale through your nose, exhale tongue out, "HAAAH."
• Step 5: Repeat a few more times, then close your eyes and notice how you feel.

While it is a low-risk yoga breathing technique, Lion's breath must be done under the supervision of a qualified yoga instructor. Image courtesy: Freepik

What to remember while practising lion's breath?

While the lion’s breath comes with a host of health benefits, there are certain things to remember while doing it.

• Relax your face and take a few normal breaths before doing another lion's breath. It's better than doing it continuously.
• If you feel any discomfort or breathlessness, you should stop and take the help of an experienced teacher
• Once your repetitions are complete, breathe deeply in and out through the nose for at least three minutes before moving on.

Who should not practice lion’s breath?

People who may have recently undergone surgery or have injuries, particularly in the face, neck, or throat, should refrain from practicing Lion's Breathing as it may cause discomfort or impede healing. “Pregnant women are advised to avoid this practice, as the forceful exhalation and intense facial expressions may not be safe for them,” says Rolla.

People who experience general weakness or have difficulty connecting with their breath may find this practice challenging. It requires a strong sense of control and awareness, which might be difficult for individuals lacking in these areas.

Risks of the lion's breath technique

While it is a low-risk yoga pose when done properly and under the supervision of a qualified yoga instructor, it is important to know about the limitations and possible contradictions. Make sure you receive instruction in the technique from a certified teacher who can offer appropriate advice on the right form and breathing technique. An improper technique could cause pain or strain,” recommends Rolla. Take note of any pre-existing diseases or disorders that should not be treated, such as recent operations, wounds, or certain health issues. Ignoring these may make you more susceptible to pain or harm.

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