Cool your Mind and Body with Svana Pranayama, or Dog Panting Breath
If you’ve ever watched your dog after a good run, you’ve probably noticed their quick, shallow breaths to cool down. That’s Svana Pranayama in action! This breathing technique can help bring more oxygen to the body, calm the nervous system, and reset your energy in moments of stress, anger, or frustration. In light of the recent election, I’ve been holding space for a lot of sadness, stress, fear, and anger over the last couple of weeks for clients, and cycling through many emotions myself. While I encourage allowing your emotions to move through you as they need to, this can be one practice to help discharge pent up stressful energy in your body, and find mental clarity when you need it- especially in moments that a more calming practice doesn’t feel accessible in your body or mind.
Photo credit Danny de los Reyes via Unsplash
How to Practice Svana Pranayama (Dog Panting Breath):
Settle into a comfortable seat (my favorite variation is doing this pranayama from sphinx pose, where your belly is against the grounding earth)
Inhale through your nose, expanding your belly.
Open your mouth slightly, extend your tongue, and exhale in short, rhythmic pants. Imagine the cooling breath of a dog after a run. Keep the exhalations light and quick.
Repeat for 10-15 rounds, focusing on the rhythm of your breath. As an alternative, you can practice until either the taste in your mouth changes, or you begin to salivate (listening to cues from your body that you’ve received what you need).
After completing the rounds, close your mouth and take a few slow, smooth breaths through your nose to finish.
Why it works:
🌿 Releases tension in the body and mind
💫 Energizes the nervous system when you're feeling sluggish
🌬 Increases oxygen flow, helping to clear mental fog
🥵Helps to soothe anger or frustration
Read on for a more in depth exploration of this practice!
When to Use Svana Pranayama
This technique is versatile and can be used in a variety of situations:
During Stressful Moments: Calm yourself when emotions are running high.
In Midday Slumps: Energize yourself during a long day of work or study.
Post-Workout Recovery: Use it to transition from physical activity to a more relaxed state.
When to Take Caution
While Svana Pranayama is generally safe for most people, certain conditions or situations may require caution or modification. Always listen to your body and consult with a trained yoga therapist if you’re unsure about incorporating this technique into your routine.
Here are some instances where caution is advised:
Respiratory Issues:
If you have asthma, COPD, or any other respiratory condition, the rapid panting involved in Svana Pranayama may feel uncomfortable or trigger symptoms. Practice slower, gentler breaths, or consult with a yoga therapist for adaptations.Cardiac Conditions:
Those with heart-related concerns should approach pranayama practices cautiously, as some techniques can stimulate the cardiovascular system. Begin with fewer rounds and monitor how you feel.Pregnancy:
The shallow and rhythmic breathing of Svana Pranayama might not be suitable for pregnant individuals, as it could affect oxygen exchange. Instead, focus on diaphragmatic or slow, deep breathing techniques that promote relaxation.Hyperventilation or Dizziness:
If you experience lightheadedness or hyperventilation during the practice, stop immediately and return to slow, natural breathing. Ensure you're in a safe and seated position to prevent falls or injuries.Severe Anxiety or Panic Disorders:
Rapid breathing can sometimes exacerbate symptoms of anxiety or trigger panic in individuals prone to such conditions. Begin with slower, more controlled pranayama techniques, and only attempt Svana Pranayama under the guidance of a trained yoga therapist.Open Wounds or Abdominal Sensitivities:
If you’re recovering from abdominal surgery or injury, or have any sensitivities in that area, lying in certain positions (like Sphinx Pose) may feel uncomfortable. Opt for seated positions instead.
General Tips for Safe Practice:
Always practice in a comfortable, distraction-free environment.
Avoid practicing immediately after a heavy meal.
If you're new to pranayama, consider working with a certified instructor to ensure proper technique.
Stop the practice immediately if you feel unwell or uncomfortable, and consult with a professional if needed.
The Somatic Perspective: Why Svana Pranayama Works
Svana Pranayama offers a unique way to regulate the nervous system by engaging in a breathing pattern that mirrors the body’s natural rythms. When we observe a dog panting, it’s not just cooling its body; it’s also discharging excess energy and returning to a state of equilibrium. Svana Pranayama taps into this same principle, allowing us to process and release stress that has built up in the body.
Polyvagal Connection:
The rapid, rhythmic breathing and gentle pumping of the abdomen in Svana Pranayama may stimulate the vagus nerve, which is key in calming the nervous system and moving us out of a fight-or-flight state into a more balanced, rest-and-digest mode.Embodied Awareness:
This practice invites participants to tune into the sensations of their breath and body, helping to foster a greater connection between mind and body.
The Yoga Therapy Perspective: Tailoring the Practice
In yoga therapy, Svana Pranayama can be customized to suit the needs of the individual, emphasizing its therapeutic potential:
For Overwhelm and Stress Relief:
The short, sharp exhalations mimic a natural discharge of pent-up energy. For clients feeling emotionally "stuck" or carrying heavy mental loads, this technique can offer immediate relief.To Build Breath Awareness:
Svana Pranayama brings attention to the rhythm and mechanics of your breath in a way that's playful yet intentional. By mimicking the panting breath of a dog, this practice encourages you to step out of habitual, shallow breathing patterns and focus on the dynamic relationship between your inhalations and exhalations.As you practice, you become more attuned to how your breath moves through your body, noticing subtle shifts in your chest, belly, and even your tongue and throat. This heightened awareness can help you recognize where tension or restriction might exist, allowing you to consciously release it. Over time, Svana Pranayama creates a foundation for more mindful and efficient breathing, both on and off the mat.
To Complement Asana Practice:
Pairing Svana Pranayama with sphinx pose (much like the pup in the photo above) can help to contain the fire element, by placing the belly, the seat of agni, or digestive fire, against the earth, and releasing excess heat through the mouth.
Emotional Release and Energy Reset
Svana Pranayama’s playful nature can also help break through emotional barriers. Just as a dog releases tension after exertion, this breath practice encourages us to let go of emotional or energetic "baggage."
Laughter and Playfulness:
The practice often invokes a sense of lightness or humor, which can be deeply therapeutic. Laughter and playfulness are powerful tools for emotional release, helping to shift mood and perspective.Energetic Clearing:
From a yogic lens, Svana Pranayama can help clear stagnant energy from the throat and heart chakras. This makes it particularly effective for people who feel "stuck" in expressing themselves or experiencing emotional heaviness.
Practical Applications in Therapy Settings
Guided Practice for Clients with Trauma History:
Svana Pranayama can be an appropriate practice for some clients with trauma histories. Start with a brief duration, emphasizing slow transitions and giving clients the option to pause or modify.Co-regulation with a Therapist:
Practicing this breathwork with a therapist in a one-on-one setting can help clients feel more supported and connected, especially if they struggle to self-regulate.Integration into Daily Life:
Encourage clients to use this practice as a tool for resetting during high-stress moments or at the end of a busy day. Providing simple cues like “channel your inner dog” can make the practice more approachable and fun. If it makes you laugh, give in to the urge!
Suggestions for Deeper Practice
To enrich the experience, consider these tips:
Pair with Visualization:
Invite practitioners to visualize themselves releasing tension with each exhale, like steam escaping from a kettle.Follow with Stillness:
After completing Svana Pranayama, spend a few moments in stillness, allowing the effects to settle into the body and mind. This is a perfect opportunity for mindful observation or guided meditation.Build a Ritual:
Incorporate Svana Pranayama into a daily decompression ritual. Pair it with aromatherapy, soothing music, or a warm herbal tea to enhance the experience.
Take the Next Step Toward Calm and Clarity
If you’re ready to explore how practices like Svana Pranayama can support your holistic well-being, I’d love to help. Whether you’re navigating stress, seeking balance, or simply looking to deepen your connection to yourself, a personalized 1:1 yoga therapy session can provide the tools and guidance you need. I’m available to see clients for yoga therapy virtually across the US and internationally.
Let’s work together to create a tailored approach that meets you exactly where you are. Reach out today to schedule your session and take the first step toward a more grounded, centered you.
Contact me via my website contact form at https://www.ericabartontherapy.com/contact to book your first session.
I can’t wait to support you on your journey!