Support thyroid health

Yoga therapist Carmen Karady explains how a technique called coherent breathing can support thyroid health.

Hypothyroidism occurs when the thyroid gland does not produce enough hormone to support the body’s needs. Located at the front of the neck, the thyroid plays an essential role in regulating metabolism, energy production, and many other bodily functions. A sluggish thyroid can affect both physical and emotional wellbeing – particularly in seniors and women over 40.

While conventional medicine focuses primarily on hormone production, yoga therapy considers the broader environment in which the thyroid functions. The gland is intimately connected to the nervous system, the breath, circulation, posture, and emotional wellbeing. When movement becomes limited and breathing becomes shallow or restricted, the body’s natural balance may gradually decline, contributing to fatigue, sluggishness, and other symptoms often associated with an underactive thyroid.

One of the most overlooked aspects of thyroid health is breathing. Many people develop a habit of shallow, upper-chest breathing that under-utilises the diaphragm – the body’s primary breathing muscle. This can reduce breathing efficiency and limit the diaphragm’s natural massage-like effect on the internal organs.

Healthy diaphragmatic breathing supports circulation, calms the nervous system, and enhances overall wellbeing. From a yoga therapy perspective, restoring natural breathing patterns is often an important step towards improving health and supporting the body’s innate capacity for healing. The goal of yoga therapy is to gently support the thyroid and restore balance through breath awareness and yoga exercise.

Supporting the thyroid through breath awareness

By bringing gentle awareness to the throat and neck while breathing, you cultivate relaxation and a deeper connection with the area surrounding the thyroid gland. One of the most effective practices for this purpose is coherent breathing with diaphragm engagement.

Below are instructions for the technique called ‘coherent breathing’, which can be practised seated at your desk:

Coherent breathing

The rhythm

• Inhale slowly through the nose for 5-6 seconds, followed by a gentle, continuous exhalation through the nose for 5-6 seconds.

The flow

• Allow the breath to move smoothly like an ocean wave, without pauses or breath holding at the top or bottom of the cycle.

The feel

• Breathe naturally into the diaphragm, allowing the abdomen to expand gently on the inhalation and soften on the exhalation. Avoid deep, forced, or noisy breathing.

Duration

• Practice intermittently throughout the day for 3-20 minutes, ideally first thing in the morning and again before bedtime.
• The coherent breathing technique is especially valuable for seniors, as it supports respiratory function and promotes relaxation. It can be practised safely while seated, walking or lying down.

Method

• Throughout the practice, keep your attention lightly focused on the throat and neck region. This mindful awareness, combined with slow diaphragmatic breathing, helps increase circulation and energy flow in the area of the thyroid, while at the same time cultivating a sense of calm and balance throughout the body.

Once you feel comfortable with this breathing technique, you can integrate it into your regular, daily yoga practice. For example, combining coherent breathing with gentle movements, such as a seated Cat-Cow, helps coordinate breath and movement: inhale for five or six seconds; exhale for five or six seconds.

You can also practise this on hands and knees: inhale, stretch (head up); exhale,(head down) compress. Be sure to press the chin into the chest and round the spine for the compression.

Additional benefits of yoga therapy

While many people begin yoga therapy seeking relief from a specific condition, they often discover benefits that extend far beyond their original concern. With regular practice, benefits may include:

• Lower blood pressure
• Improved balance, flexibility, and mobility
• Stronger respiratory muscles and more efficient breathing
• Enhanced posture and body awareness
• Reduced stress and anxiety
• Better sleep quality
• Increased energy and mental clarity
• Improved circulation

A yoga therapist’s reflection

As a yoga therapist, my experience is that the body has an extraordinary capacity to adapt and heal when given proper support. Yoga is not a replacement for medical care or thyroid medication. Rather, it serves as a complementary practice that supports the whole person – physically, mentally, and emotionally.

Healing often begins not with force, but with learning to breathe, move, and listen to the body more deeply once again.

Note: Any concerns about your health should first be discussed with your GP or other healthcare provider.

About Carmen: Carmen has a PhD in international education. She has been a certified yoga teacher since 2001, and has received advanced training in Yoga Nidra and yoga therapy with Dr Kamini Desai, PhD, Psychology. Currently, Carmen‘s practice is located in Budapest. She specialises in Yoga therapy for seniors. Contact: ckarady@mac.com