Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. In a Yogic point of view, proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy. Pranayama also goes hand in hand with the Asanas. The union of these two Yogic Principles is considered as the highest form of purification and self-discipline, covering both mind and body.
Pranayama - What is Yoga Breathing?
breathing, or Pranayama, is the science of breath control. It consists of series of exercises especially intended to meet the body's needs and keep it in vibrant health. Pranayama comes from the following words:
* Prana - "life force" or "life energy"
* Yama - "discipline" or "control"
* Ayama - "expansion", "non-restraint", or "extension"
Thus, Pranayama means "breathing techniques" or "breath control". Ideally, this practice of opening up the inner life force is not merely to take healthy deep breaths. It is intended for yoga practitioners to help and prepare them in their Meditation process.
In our respiration process, we breathe in or inhale oxygen into our body, going through our body systems in a form of energy to charge our different body parts. Then we exhale carbon dioxide and take away all toxic wastes from our body. Through the practice of Pranayama, the balance of oxygen and carbon dioxide is attained. Absorbing prana through breath control links our body, mind, and spirit.
But life is full of stress. Because of the daily work, family, or financial pressures, we tend to ignore our breathing. Thus, it tends to be fast and shallow. The use of only a fraction of your lungs results to lack of oxygen and may lead to different complications. Heart diseases, sleep disorders, and fatigue are some of the effects of oxygen starvation. Therefore, the negative energy of being restless and troublesome leads to lesser prana inside the body. By practicing deep and systematic breathing through Pranayama, we reenergize our body.
These are the four stages of Pranayama:
* Arambha - the commencement stage wherein the person's interest in Pranayama is awakened
* Ghata - the stage where the three sariras merge to envelope the soul. The three sariras are gross, subtle, and causal.
* Parichay- the stage where the yogi experiences the knowledge of Pranayama
* Nispatti- the stage where the yogi goes beyond his physical body, and unites with the supreme
Benefits of Pranayama
Breathing is a normal part of our life, though we fail to pay attention to it. It is an autonomic function of the body that we perform even without concentrating on it. Why then do we have to learn yoga breathing? Here are some reasons why Pranayama is important:
* Pranayama teaches us the proper way to breathe. We became used to breathing from our chest, using only a fraction of the lungs, not knowing that this unhealthy and unnatural way of inhaling may lead to several complications. With yoga breathing, we increase the capacity of our lungs, bringing more oxygen supply to the body to function well. We learn how to breathe slowly and deeply - the right way.
* Pranayama reduces the toxins and body wastes from within our body. It prevents one from acquiring diseases.
* Pranayama helps in one's digestion. With the proper way of breathing, one's metabolism and health condition will start to improve.
* Pranayama develops our concentration and focus. It fights away stress and relaxes the body. Controlling one's breathing also results to serenity and peace of mind.
* Pranayama offers a better self-control. Through concentration, one can better handle temper and reactions. Mind can function clearly, avoiding arguments and wrong decisions. Moreover, self-control also involves control over one's physical body.
* Pranayama leads to spiritual journey through a relaxed body and mind.
However, Pranayama should not be forced and done without proper preparation, or it may lead to nervous breakdowns. It is part of a process in yoga. Breath control is a spiritual practice of cleansing the mind and body which should be done appropriately and with proper guidance and preparation.
Benefits of Pranayama
Breathing is a normal part of our life, though we fail to pay attention to it. It is an autonomic function of the body that we perform even without concentrating on it. Why then do we have to learn yoga breathing? Here are some reasons why Pranayama is important:
* Pranayama teaches us the proper way to breathe. We became used to breathing from our chest, using only a fraction of the lungs, not knowing that this unhealthy and unnatural way of inhaling may lead to several complications. With yoga breathing, we increase the capacity of our lungs, bringing more oxygen supply to the body to function well. We learn how to breathe slowly and deeply - the right way.
* Pranayama reduces the toxins and body wastes from within our body. It prevents one from acquiring diseases.
* Pranayama helps in one's digestion. With the proper way of breathing, one's metabolism and health condition will start to improve.
* Pranayama develops our concentration and focus. It fights away stress and relaxes the body. Controlling one's breathing also results to serenity and peace of mind.
* Pranayama offers a better self-control. Through concentration, one can better handle temper and reactions. Mind can function clearly, avoiding arguments and wrong decisions. Moreover, self-control also involves control over one's physical body.
* Pranayama leads to spiritual journey through a relaxed body and mind.
However, Pranayama should not be forced and done without proper preparation, or it may lead to nervous breakdowns. It is part of a process in yoga. Breath control is a spiritual practice of cleansing the mind and body which should be done appropriately and with proper guidance and preparation.
Yoga Breathing (Pranayama) - The Importance of Breathing
One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. The Yogis realized the importance of an adequate oxygen supply thousands of years ago that is why they developed and perfected various Breathing Techniques that will help to revitalize the mind and the body.
Pranayama - the science of breath control, consist a series of exercises intended to meet these needs and to keep the body in vibrant health.
# Proper Breathing in a Yogic point of view is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy.
# These techniques have also proved to help the prevention of major diseases and cure minor illnesses.
Breathing is important for two basic reasons.
# It is the only means of supplying our bodies and its various organs with oxygen which is vital for our
# Breathing is one of the ways to get rid of waste products and toxins from our body.
Why Oxygen is so vital?
# Oxygen is the most vital nutrient in our bodies.
# It is essential for the proper and efficient functioning of the brain, nerves, Glands and other internal organs.
# We can survive without food for weeks and without water for days, but without oxygen we will die within a few minutes.
# If the brain does not get proper supply of this essential nutrient, it will cause degradation of all the vital organs of the body.
# The brain requires more oxygen than any other organ. If it doesn't get enough, the result is mental sluggishness, negative thoughts, depression and, eventually, vision and hearing declines.
Oxygen supply in our body, however, declines as we get older and if we live a poor lifestyle.
Oxygen purifies the blood stream
One of the major secrets of energy and rejuvenation is a purified blood stream. The quickest and most effective way to purify the blood stream is by taking in extra supplies of oxygen from the air we breathe. The Breathing Exercises described in this website are the most effective methods ever devised for saturating the blood with extra oxygen. So here are a few things about what oxygen do to our body:
# Oxygen bums up the waste products (toxins) in the body, as well as recharges the body's batteries (the solar plexus).
# Most of our energy requirements come, not from food, but from the air we breathe.
# By purifying the blood stream, every part of the body benefits, as well as the mind.
# Rejuvination of the skin will start to occur.
# Scientists have discovered that the chemical basis of energy production in the body is a chemical called Adenosine Triphosphate (ATP). If something goes wrong with the production of ATP, the result is lowered vitality, disease and premature ageing.
# Scientists have also discovered that oxygen is critical for the production of ATP; in fact, it is in fact its most vital component.
# The work done at Baylor University in the USA has shown that you can reverse Arterial Disease in monkeys by infusing oxygen into the diseased arteries.
# Yoga permits us to tap into this vital nutrient.
Importance of Healthy Breathing
We know how to breathe. It is something that occurs automatically, spontaneously, and naturally. We are breathing even when we are not aware of it. So it seems foolish to think that one can be told how to breathe. Yet, one's breathing becomes modified and restricted in various ways, not just momentarily but habitually. We develop unhealthy habits without being aware of it. For example:
# We tend to assume positions such as slouching that diminishes lung capacity to function properly, which result to shortened breaths.
# We also live in social conditions that are not good for the health of our Respiratory System.
# A normally sedentary person, when confronted with a perplexing problem, tends to lean forward, draw his arms together, and bend his head down. All these body postures result to reduced lung capacity. However, we also tend to have some bad habits that affect our breathing and here are a few reasons.
# As our duties, responsibilities and their attendant problems become more demanding; we develop habits of forgetting to breathe.
# The more we concentrate on something, the tenser the muscles become. This leads to the contraction of the muscles in your arms, neck and chest. - The muscles that move the thorax and control inhalation and muscular tenseness clamp down and restrict the exhalation. - The breaths become shorter and shorter. - After an extended period of intense focusing, the whole system seems to be frozen in a certain posture. - We become fatigued from the decreased circulation of blood and from the decreased availability of oxygen for the blood because we have almost stopped breathing.
Try an experiment suggested by Swami Vishnudevananda
1. Focus attention upon the ticks of a clock placed at a distance of about twelve feet.
2. If you get distracted, try concentrating harder until you experience the ticking with undivided attention.
3. If you fail at first, you should try again and again until you succeed in keeping the ticking clearly in mind for at least a few seconds.
What happened? The majority of persons who took part in this experiment reported that they have completely suspended the breath. The others, who concentrated less, reported that they experienced very slow breathing.
This experiment shows clearly that where there is concentration of the mind, the breathing becomes very slow or even gets suspended temporarily.
What's Wrong with the Way We Breathe?
# Our breathing is too shallow and too quick.
# We are not taking in sufficient oxygen and we are not eliminating sufficient carbon dioxide. As a result, our bodies are oxygen starved, and a toxic build-up occurs. Every cell in the body requires oxygen and our level of vitality is just a product of the health of all the cells.
# Shallow breathing does not exercise the lungs enough, so they lose some of their function, causing a further reduction in vitality.
# Animals which breathe slowly live the longest; the elephant is a good example. We need to breathe more slowly and deeply.
# Quick shallow breathing results in oxygen starvation which leads to reduced vitality, premature ageing, poor immune system and a myriad of other factors.
Why Is Our Breath Fast and Shallow?
There are several reasons why our breath becomes fast and shallow. The major reasons are:
# We are in a hurry most of the time. Our movements and breathing follow this pattern.
# The increasing stress of modern living makes us breathe more quickly and less deeply.
# We get too emotional too easily.
# We get easily excited or angry, and most of the time, we suffer from Anxiety due to worry.
These negative emotional states affect the rate of breathing, causing it to be fast and shallow. On the other hand here are some other reasons due to unknown wrong breathing habit.
# Modern technology and automation reduces our need for physical activity. There is less need to breathe deeply, so we develop the shallow breathing habit.
# We are working indoors more and more. This increases our exposure to pollution. As a result, the body instinctively inhales less air to protect itself from pollution.
# The body just takes in enough air to tick over.
As we go through life, these bad breathing habits we picked up become part of our lives. Unless we do something to reverse these habits, we can suffer permanent problems. The good news is that these are reversible. The bad news is that before we can change these habits, we should recognize and accept that our behavior needs to be changed. This means that we see for ourselves the benefits of good Breathing Techniques.
Certainly, Yoga is not the only way to cope with stress and the resultant drop of oxygen supply in the brain brought on by constricted breathing. Smoking, taking a coffee break, going to the restroom, or a good laugh may all result into some readjustment of constricted breathing patterns. These can be thought of as "mini yoga", we can benefit by taking or seeking more breaks, trips or jokes. But people whose occupations continue to be highly stressful, something more will be needed. Deep Breathing Exercises and stretching of muscles, especially those primarily concerned with controlling inhalation and exhalation, should be sought. Participation in active sports will also be useful. Going for a walk is very good. For those experiencing restricted breathing at night, morning exercises should be actively pursued.
The Effects of Shallow Breathing
Shallow breathing can result to:
# reduced vitality, since oxygen is essential for the production of energy in the body
# Susceptibility to diseases. Our resistance to disease is reduced since oxygen is essential for healthy cells. This means we catch more Colds and develop other ailments more easily.
# With our 'normal' sedentary way of living, we only use about one tenth of our total lung capacity. This is sufficient to survive and just tick over, but not sufficient for a high vitality level, long life and high resistance to disease.
# Poor oxygen supply affects all parts of the body. When an acute circulation blockage deprives the heart of oxygen, this will result to heart attack while a stroke is the result of poor oxygen supply in the brain.
# Scientists have known for a long time that there exists a strong connection between Respiration and Mental States. Improper breathing produces diminished mental ability. The outcome is true also. It is known that mental tensions produce restricted breathing.
# Some research made regarding various heart diseases and cancer due to lack of oxygen supply in the body. - For a long time, lack of oxygen has been considered a major cause of cancer. Even way back as 1947, a study done in Germany showed that when oxygen was withdrawn, normal body cells could turn into cancer cells. - Similar research has been done with heart disease. It showed that lack of oxygen is a major cause of heart disease, Stroke and cancer.
# Modem science agrees with the Ancient Yogis on the subject of shallow breathing. - An editorial in the Journal of the Royal Society of Medicine suggested that fast, shallow breathing can cause: Fatigue, sleep disorders, Anxiety, stomach upsets, heartburn, gas, muscle cramps, dizziness, visual problems, chest pain and heart palpitations. - Scientists have also found that a lot of people who believe they have Heart Disease are really suffering from improper breathing.
# Old people and those whose arteries are clogged often become senile and vague because the supply of oxygen towards the brain is reduced. They get irritated very quickly.
# People who have sedentary jobs and spend most of the day in offices have oxygen starved brains and their bodies are just 'getting by'. They feel tired, nervous, I irritable, and are not very productive. On top of that, they sleep badly at night so they get a bad start for the next day and this cycle continues.
# This situation also lowers their immune system, making them susceptible to catching Colds, flu and other Allergies.
Importance of Breathing through the Nose
# The first rule for correct breathing is that we should breathe through the nose. - This may seem obvious, but many people breathe principally through the mouth. - Mouth breathing can adversely affect the development of the Thyroid Gland, and can retard the mental development of children. - Pathogens can also enter the lungs through mouth breathing that makes it impossible to be healthy. It is easy to break the habit of breathing through the mouth. Just keep your mouth closed and you will automatically breathe through your nose.
# The nose has various defense mechanisms to prevent impurities and excessively cold air entering the body.
# At the entrance to the nose, a screen of hairs traps dust, tiny insects and other particles that may injure the lungs if you breathe through the mouth.
# After the entrance of the nose, there is a long winding passage lined with mucus membranes, where excessively cool air is warmed and very fine dust particles that escaped the hair screen are caught.
# In the inner nose are glands which fight off any bacilli which have slipped through the other defenses. The inner nose also contains the olfactory organ-our sense of smell. This detects any poisonous gases around that may injure our health.
# The Yogis believe that the olfactory organ has another function: the absorption of Prana from the air. - If you breathe through the mouth all the time, as many people do, you are cheating yourself of all this free energy (Prana). - The Yogis say this is a major factor in lowered resistance to disease and impairs the functioning of your vital glands and nervous system. - The Ancient Yogis knew the importance of correct breathing and developed techniques not only to increase Health and life span, but also to attain super conscious states.
Yoga Breathing (Pranayama) - The Anatomy of Breathing
Breath equals life. But do you ever bother to ask: why do we need breath that much?
Since we have been unconsciously doing it since the first day we came into this world, the breathing process has been taken for granted by almost all of us. All we know is that we need to take in oxygen in order to keep our bodies running. But very few of us have taken the time to really understand the breathing process. The following article will explore the mechanics of breathing, particularly the:
* different stages of the breathing process;
* different kinds of breathing;
* organs used in breathing; and
* process of breathing
The Anatomy of Breathing
Stages of Breathing
Basically, breathing has four stages:
1. inhalation, or the taking in of air
2. a pause before exhaling
3. exhaling, or the pushing out of gas
4. a pause before inhaling again
These four stages comprise the cycle of respiration. In Pranayama, yogis prolong the pauses in a way that will benefit their health and state of mind. However, the two pause stages may not exactly be restful since the whole respiratory system, along with its muscular and nervous components, goes through a reversal of direction and many small adaptations whenever such a reversal occurs.
Kinds of Breathing
The following are the 11 kinds of breathing:
* Noisy and quiet breathing
* Fast and slow breathing
* Regular and irregular breathing
* Jerky and smooth breathing
* Deep and shallow breathing
* Forced and effortless breathing
* Voluntary and involuntary breathing
* Mouth and nose breathing
* High, middle, and low breathing, and the combination of the three in "complete Yogic Breathing"
* Mere passage of the air in and out of the lungs, and experiencing breathing as an affair of the whole body, the whole self, and the whole universe as explored in Pranayama
* Nervous and relaxed breathing, compared to anxious and peaceful breathing
As seen here, it can be concluded that breathing is a very intricate and complicated process.
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Organs used in Breathing
The respiratory system is composed of the nose and mouth, pharynx and larynx, trachea and bronchi, as well as the lungs and thorax.
* Nose and Mouth
The nose is what we normally use to inhale and exhale. It has two holes called nostrils through which air passes. The skin lining both nostrils is embedded with tiny hairs called cilia, which act like a filter to catch dust and other small particles in the air we breathe. The mouth is what we use to breathe when we need more air than what can be taken in through the nostrils, as when we pant or puff when we are exhausted.
* Pharynx and Larynx
The pharynx is the opening just behind the nose and mouth and is part of both the respiratory and digestive systems. Since both food and air pass through the pharynx, it is lined with tissues called tonsils which can partially obstruct the passage of either of the two. Like when swallowing, respiration is interrupted. The pharynx ends in the esophagus and the larynx, which is also known as the "voice box" because it houses the vocal chords and the different muscles used in producing sounds. The epiglottis, a cartilage found at the top of the larynx, aids in closing it tightly to prevent the passage of food or liquids.
* Trachea and Bronchi
The trachea, also referred to as the windpipe, is a tube through which respiratory gas transport takes place. It is lined with ciliated cells to push particles out, and cartilage rings to guard it against pressure when breathing. The end of the trachea is split into two tubes called the bronchi, which also have several thin-walled branches called bronchioles. These bronchioles lead to air sacs called alveoli, where most of the gas exchange happens.
* Lungs and Thorax
The lungs are the most essential organ for respiration. They consist of a cluster of bronchioles and alveoli, blood vessels and capillaries, and elastic tissue. Their main function is to transfer oxygen into the bloodstream, and to excrete carbon dioxide into the air.
The thorax is the region of the body that extends from the neck to the back. The thoracic cavity is the area that contains the heart and the lungs, and is protected by the rib cage and the sternum.
The Breathing process
There are three components of the breathing process:
1. Respiration
There is a common tendency to refer to breathing and respiration as the same thing. This is wrong. Breathing is a mechanical process, while respiration is a chemical process. Respiration refers to the process of carrying the inhaled oxygen to each cell of the body that needs it. Its by-product is carbon dioxide.
On average, an adult at rest inhales and exhales about 16 times every minute. Each time, about 500-700ml of air is taken in, and about the same amount is exhaled. However, not the whole of the amount we inhale is oxygen. In fact, only about 20% of it is oxygen. About 79% of it is nitrogen, while the rest is a mixture of carbon dioxide, helium, argon, and other gases. Almost as much nitrogen is exhaled as is inhaled each time. The only difference is that exhaled air contains only 16% oxygen and 4% carbon dioxide, which means that about one-fifth of the oxygen we take in is changed to carbon dioxide during respiration. Part of the aim of deep breathing exercises and posture movements in Yoga is to increase the amount of oxygen compared to that of carbon dioxide in the blood, which will circulate all over the body.
2. Oxygenation
Oxygenation refers to the injection or addition of oxygen into any organism, and this includes the human body. In our case, oxygenation occurs in the blood cells, which in turn carries the oxygen throughout the body.
Now why is oxygen important? All living tissues and cells need energy in order to live. For us humans, we get this energy from the food we eat. After digestion, the energy is stored in the molecules of glucose, fructose, amino acids, and other substances. But it cannot just stay there; that energy must be released in order to be used. Energy can be released from those molecules through a chemical process that requires oxygen for it to take place. This is why oxygen, and eventually breath, is of paramount importance to our lives.
3. Regulation
The nervous system is responsible for the regulation of breathing. It controls the contractions of muscles used in breathing. This starts from a cluster of cells in the brain stem called the respiratory center. These cells send impulses to the different muscles involved in inhalation, which in turn takes in air. As for exhalation, it simply happens once inhalation stops. No force is necessary for exhalation; simply stop inhaling and exhalation will follow, thus completing the breathing cycle. That is why the cells of the respiratory center can be compared to the pacemaker tissue of the heart, which acts without outside help.
However, like the heartbeat, some outside factors can influence the regularity of breathing. These can either be voluntary or involuntary. A few examples of voluntary factors are the control you exert over breathing when you are talking, singing, whistling, or when holding your breath when a certain smell offends you. Involuntary factors, on the other hand, are emotions such as fear, anger and excitement, as well as sudden changes in temperature.
The knowledge of regularity of breathing, particularly the voluntary and involuntary factors that affect it, is important in Yoga. This is because Yogic Breathing Exercises aim at changing unhealthy involuntary breathing habits voluntarily, then developing healthier habits afterwards.
Yoga Breathing (Pranayama) - Traditional Breathing Techniques
Learning the Traditional Breathing Techniques may be more important than the explicit directions themselves. As we look into them, the purpose is not to suggest rigid techniques that needed to be followed blindly. Traditional Breathing Techniques are subject to some variations. These help you establish and practice healthful rhythms. You may also gain additional insights into the nature of Breathing processes, and how to attain additional relaxation through them.
High Breathing
The Complete Breath High Breathing refers to what takes place primarily in the upper part of the chest and lungs. This has been called "Clavicular Breathing" or "Collarbone Breathing" and involves raising the ribs, collarbone and shoulders. Persons with Asthma, a tight belt, a full stomach or who otherwise become short of breath tend to resort to high breathing. One may deliberately draw in his abdomen and force its contents upward against the diaphragm and into the chest cavity in order to cause High Breathing. High Breathing is naturally shallow and a larger percentage of it fails to reach the alveoli and enter into useable gaseous exchange.
This is the least desirable form of breathing since the upper lobes of the lungs are used and these have only a small air capacity. Also the upper rib cage is fairly rigid, so not much expansion of the ribs can take place. A great deal of Muscular energy is expended in pressing against the diaphragm and in keeping the ribs and shoulders raised abnormally high. This form of breathing is quite common, especially among Women, probably because they often wear tight clothes around the waist which prevents the far superior abdominal breathing. It's a common cause of digestive, stomach, constipation and gynecological problems.
Low Breathing
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Low breathing refers to what takes place primarily in the lower part of the chest and lungs. It is far more effective than high or mid breathing. It consists mainly in moving the abdomen in and out and in changing the position of the diaphragm through such movements. Because of this, it is sometimes called "Abdominal Breathing" and "Diaphragmic Breathing." Sedentary persons who habitually bend forward while they read or write tend to slump into low breathing. Whenever one slouches or slackens his shoulder and chest muscles, he normally adopts low breathing. We often use low breathing when sleeping. But whenever we become physically active, as in walking, running or lifting, we are likely to find abdominal breathing inadequate for our needs. To do low breathing, when you inhale you push the stomach gently forwards with no strain. When exhaling you allow the stomach to return to its normal position.
This Type of Breathing is far superior to high or mid breathing for four reasons: (1) more air is taken in when inhaling, due to greater movement of the lungs and the fact that the lower lobes of the lungs have a larger capacity than the upper lobes; (2) the diaphragm acts like a second Heart. Its piston-like movements expand the base of the lungs, allowing them to suck in more venous blood- the increase in the venous circulation improves the general Circulation; (3) the abdominal organs are massaged by the up and down movements of the diaphragm; and (4) low breathing has a beneficial effect on the solar plexus, a very important nerve center.
Middle Breathing
Middle Breathing is a little harder to describe since the limits of variability are more indefinite. Yet, it is breathing in which mainly the middle parts of the lungs are filled with air. It exhibits some of the characteristics of both high breathing, since the ribs rise and the chest expands somewhat, and low breathing, since the diaphragm moves up and down and the abdomen in and out a little. It has been called Thoracic or Intercoastal or Rib Breathing. But too often it also remains a shallow type of breathing. With this form of breathing, the ribs and chest are expanded sideways. This is better than high breathing, but far inferior to low breathing and the Yoga Complete Breath Technique.
The Complete Breath
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Most of us use three or four Kinds of Breathing. These may be called high, low and middle breathing and complete breathing. The complete breath is a combination of high breathing, mid breathing and low breathing.
The Complete Breath, as defined by Yoga, involves the entire Respiratory System and not only includes the portions of the lungs used in high, low and middle breathing, but expands the lungs so as to take in more air than the amounts inhaled by all of these Three Kinds of Breathing together when they are employed in shallow breathing. The complete breath is not just deep breathing; it is the deepest possible breathing. Not only does one raise his shoulders, collarbone and ribs, as in high breathing, and also extend his abdomen and lower his diaphragm, as in low breathing, but he does both as much as is needed to expand his lungs to their fullest capacity.
The Yoga Complete Breath is the basic technique of all the different types of Yoga Breathing, and therefore should be mastered before you learn the specific breathing exercises. It brings the whole lung capacity into play and is the basis of the three specific breathing exercises. Keep in mind that this Type of Breathing is only done when you do the breathing exercises. The rest of the time you should be doing low breathing by pushing the stomach out slightly when you inhale, and then just letting the stomach fall back to its original position when you exhale. Also, make sure you are breathing through your nose and not your mouth.
Yoga Breathing (Pranayama) - The Four Stages of Breathing
Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. Proper Breathing, in a Yogic point of view, is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy. Pranayama - the science of breath control, consists a series of exercises intended to meet these needs and to keep the body in vibrant Health.
As we have explained in the Anatomy of Breathing, each cycle of Breathing which is usually thought of as merely a single inhaling followed by a single exhaling, may be analyzed into four phases or stages, each with its distinct nature and traditional Sanskrit name. The transitions from inhaling to exhaling and from exhaling to inhaling involve reversals in the direction of the movements of muscles and of expansive or contractive movements of lungs, thorax and abdomen. The time necessary for such reversals can be very short, as may be observed if one deliberately pants as shortly and rapidly as he can. Yet they can be long, as one may notice if he intentionally stops breathing when he has finished inbreathing or out-breathing. The effects of these pauses, especially when they become lengthened deliberately at first and then spontaneously,-seem remarkable. Thus in our analysis of the Four Stages of Breathing, we shall pay special attention to these pauses, how to lengthen them and how to profit from them.
The Four Stages of Breathing in Yoga
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1. Puraka (Inhalation)
A single inhalation is termed Puraka. It is a process of drawing in air and is expected to be smooth and continuous. If a person should pause one or more times during the process of a single inhaling, the process might be spoken of as a broken Puraka rather than as a series of Purakas.
2. Abhyantara Kumbhaka (Pause After Inhaling) Full Pause
Kumbhaka consists of deliberate stoppage of flow of air and retention of the air in the lungs, without any movement of lungs or muscles or any part of the body and without any incipient movements. A beginner may experiment by using some force to keep such pause motionless. Quite elaborate instructions and techniques have been worked out for this purpose.
3. Rechaka (Exhalation)
The third stage, Exhalation, is called Rechaka. Like inhalation, it too should be smooth and continuous, though often the speed of exhaling is different from that of inhaling. Normally, muscular energy is used for inhaling whereas exhaling consists merely of relaxing the tensed muscles. Such relaxing forces air from the lungs as they return to a relaxed condition. Muscular effort may also be used for both inhalation and exhalation. You can force air out with muscular effort like when you sit or stand erect with your abdominal muscles under constant control. When you deliberately smoothes the course of your breathing and hold the cycle in regular or definitely irregular patterns, you are also likely to use muscular energy at each stage, including the pauses. However, in a condition of complete relaxation, you should expect to exert some effort for inhalation.
4. Bahya Kumbhaka (Pause After Exhaling) Empty Pause
The Fourth Stage of Breathing, the pause after exhaling, is also called kumbhaka, especially when the stoppage is deliberate or prolonged. This empty pause completes the cycle which terminates as the pause ends and a new inhalation begins.
Breathing Exercise (Pranayama) - Arrested and Resting Breath
The last Stage of Breathing is the Bahya Kumbhaka (Pause after Exhalation) and the Empty Pause. This stage completes the breathing cycle and gives way to inhalation, which is the start of a new cycle. Breathing pauses have great significance in the practice of Yoga.
What is a Breathing pause?
# A pause may be short lasting only for a fraction of a second (e.g. quick puffs) or it may be very long.
Try this:
1. Fill your lungs with air and see how long you can hold it. You will be able to retain the air in your lungs for several seconds or perhaps, for minutes.
2. If you feel drained and if your body needs constant replenishment, you may only be able to hold your breath for a short period.
3. If you feel rested and relaxed, and when your body already has enough supply of oxygen, you may be able to hold your breath much longer.
How do Yogis do the pause?
# Yoga practitioners usually extend the duration of a full pause by breathing regularly for some time until the body is supplied with plenty of oxygen and then by taking extended pauses without discomfort. (When you try this, remember to quit the practice when you feel uncomfortable or stressed.)
# Advanced Yoga practitioners are said to be able to achieve an Arrested and Resting Breath for an hour or more without discomfort.
# Some of them can remain almost completely motionless for days and can even have themselves buried during such periods in order to demonstrate their ability to survive without food, water or very little supply of air.
# When buried, the Yogis do not entirely stop breathing, but their inhalations and exhalations become so long and slow and their pauses so prolonged that almost no energy is consumed and very little oxygen is needed.
# Heartbeats slows down that only a minimum amount of oxygen is needed by the heart muscles.
# Their cerebral activity almost ceases so only a minute amount of energy is needed to support the activities of the Nervous System.
Here are some ways of attaining relatively complete relaxation by the use of Arrested and Resting Breathing.
# One cannot retain his breathing for an extended duration when he is nervous, anxious or fatigued.
# In the pursuit of extended pauses, Yogis are required to attain a state of rest.
# Once the full state of rest is attained, there will be a reduction or elimination of nervousness.
# It is an extremely powerful technique to incite relaxation response.
Learning the proper Breathing pause will surely give a lot of benefits to your wellness in mind and body. However, it is also important to seek advice from an expert to make sure that you are doing it properly and effectively.
Breathing Exercise (Pranayama) - Techniques to Prolong Pauses (Bandhas)
Breathing is the source of life. This is the basic reason why ancient Yogis developed different Breathing Techniques, from Beginner or Basic to Advanced Breathing Techniques. These Breathing Techniques or Pranayamas are designed to allow the free flow of energy in the body and to purify the body's energy channels called nadis. The practice of Pranayama also ensures that every cell in the body receives oxygen and nutrients.
The Practice of Bandhas
Breathing is divided into Four Stages:
1. Inhalation or Puraka
2. Full Pause or Abhyantara Kumbhaka (Pause After Inhaling) Full Pause
3. Exhalation or Rechaka
4. Empty Pause or Bahya Kumbhaka (Pause After Exhaling)
Full pause is the deliberate stoppage of the flow of air and retaining air in the lungs. This happens without any movement of lungs or any part of the body. Empty Pause, on the other hand, is deliberately prolonged and completes the breathing cycle which terminates as the pause ends and inhalation begins. Traditional techniques or Techniques are formulated in order to prolong these pauses. These involves intentional attempts to block breathing passages in such a way that air does not escape when the chest and abdominal muscles become relaxed. These aids are called Bandhas. Bhand is a Sanskrit word related to the English words "band", "bind", "bond" and "bound". Each of the Bandha employed for prolonging Breathing Pauses binds air in our lungs or locks the air channels so that air cannot escape or enter.
The parts of the body that are mainly involved in the Bandhas are:
1. lips and palate
2. glottis
3. chin, and
4. diapraghm
The first two are more important in prolonging Full Pauses while the last two are basically more important for Empty Pauses.
The following are the Four Important Bandhas:
* Bandha involving Lips and Palate
This technique is used by swimmers. In this Bandha, you close your lips tightly so no air can escape through the mouth. Pressing the lips against the teeth may aid in tightening them. If your nostrils are clear, simply lift your soft palate against the roof of your pharynx and close the passage into the nostrils. This may be done deliberately or you may learn to allow this to happen automatically after some training. A little air pressure from your lungs may aid in holding the palate in such a closed position.
* Bandha involving Glottis
Bandhas You can prevent air from leaving your lungs by closing your glottis. Your glottis closes automatically when you swallow. All you need to do is to stop your swallowing movements at that point where your trachea is closed. This may be difficult to do at first, since an automatic reflex pattern has been built into your autonomic nervous mechanisms. But a little effort in trying to attain voluntary control over your involuntary processes should give you mastery of this technique. Of course, you may combine both the lips and the palate closure with the glottis closure to produce a still, tighter lock.
* Bandha involving Chin - Jalandhara Bandha
The Jalandhara Bandha or "chin lock" is done by pressing the chin close to the chest and dropping the head to help in maintaining immobility of muscle and air movements. This position is very useful in holding an Empty Pause. The pressure of the chin against the chest pushes the base of the tongue and the larynx up into the pharynx and against the palate, thus providing aid in resisting the pressure caused by the vacuum in the lungs.
* Bandha Involving Diaphragm - Uddiyana Bandha
Bandhas The fourth Bandha, Uddiyana Bandha, involves raising the diaphragm and keeping it immobile during an empty pause. The abdomen must be drawn in and up as far as possible. Expel all air before using this Bandha. In order to attain complete control and more comfort, you may put forth some effort in one or more mock inhalations without admitting any air before assuming the fullest possible relaxation during this pause. You may combine both chin lock and raised diaphragm techniques in retaining an empty pause. Both of these techniques can be employed in either a standing or sitting position and they are commonly employed together during sitting postures.
These two Bandhas appear to serve as strenuous and circulation-stimulating exercises rather than muscle- and will quieting attitudes, though they do aid a person in attaining thorough mastery over his Respiration cycle. Prolonging the duration of a pause requires caution, patience and practice. Gradually lengthen the length of the pause by counting. You may use your fingers to count the duration of a pause. After each successive pause, add one pause to the rest. If you try to attain a prolonged pause on your first attempt, you are very likely to overdo it, suffer some discomfort and feel no beneficial or restful effects. When you feel the need to exert effort in order to hold a pause longer after doing a series of increasingly extended pauses, stop immediately. By constant practice, you can observe a gradual increase in the length of the pauses which may be held with comfort. Practice can be done either once a day or several times a day. The progress you make is mainly an individual matter. Some can do this much easier than the others.
The Benefits of Kevala Kumbhaka
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Kevala Kumbhaka (perfectly peaceful pause) involves not only complete cessation of movement of air and muscles, but also the awareness of all such movements and tendencies. The state experienced is one complete rest. Urgency, interest, motive, will, desire, and other negative emotions all disappear momentarily along with the disappearance of specific interests and anxieties, such as those of hatred, fear, ambition, love, hunger and thirst. You will also feel detached from tendencies such as hating specific tasks, fearing a particular person or demanding specific rights, or to zealously force oneself or others to attain indicated goals. During such a peaceful pause, perfect quiescence is experienced. For anyone writhing under the pressures of multiple anxieties, the experience of the utter peacefulness of Kevala Kumbhaka, provides a very restful and blissful moment.
The experience of Kevala Kumbhaka helps in retarding progressive over-anxiety that is common in our society. Suicides and suicidal tendencies, which result from the development of unbearable anxieties, may be retarded and prevented by sufficiently assiduous practice of Yoga. The automatic mechanisms which spontaneously induce inhaling and exhaling, as well as heartbeats, hunger and thirst, can be modified and inhibited for short periods.
The experience of Kevala Kumbhaka is self-terminating and, in spite of some slight reversal of anxious tendencies, one is soon again immersed in the more usual anxieties. The experience must be repeated again and again, and even then, although it may aid in temporary reversal, it cannot be expected to overcome or counteract the much more powerful drives which nature, culture and individual ambitions have established so deeply within us. Yet, its pacifying effects should not be overlooked by anyone who has become over-ambitious and overanxious.
The power of Kevala Kumbhaka and the Breathing Exercises are effectively tapped by combining it with the benefits of undertaking the other elements of Yoga such as Asanas. Although breathing can be undertaken independently from Asanas and vice versa, the combination is many times more effective than doing each separately. The beauty of this technique is that it is available to everyone - regardless of age, sex, occupation, religion or kind of ambition. It may be convenient to do this in the morning and evening. You can also do this at your place of work. Performing it is more relaxing than going for a cup of coffee, going to the water cooler, or going for a smoke.
Warning: Yoga Breathing Exercise or Pranayama are very powerful exercises. Many people experience dizziness or loose consciousness while practicing Beginner or Advanced Breathing Techniques. Practice all Breathing Exercises slowly and controlled. Perhaps ask a friend to stay with you when trying out a new Breathing Technique. In addition, you can also sign up for some Breathing or Yoga Classes and practice under supervision of an expert.
Yoga Breathing (Pranayama) - Patterns of Rest
Pranayama is one of the Five Principles of Yoga. It literally means "control of breath". Pranayama is a set of different exercises that involves controlling one's breath based on the four Stages of Breathing, particularly the two pause stages.
Yogis tend to prolong the pause between exhaling and inhaling (and vice versa) because they believe that doing so can have special physical and mental benefits. Based on these Patterns of Rest between inhalation and exhalation, we can distinguish the Five Types of Breathing Cycles:
1. Involuntary pausing after inhaling or exhaling;
2. Intentional termination of movement after a full inhalation;
3. Stoppage caused by special exertion after thorough exhalation;
4. Intentionally stopping inhalation at any time; and
5. Voluntarily stopping exhalation at any time
But why do we need to control our breath?
Yogis believe that the breath and the mind are interdependent entities. That is, if one's breath is under control, then so is his mind. Our state of mind is very important because our emotions, reactions, and everything else that is needed to live a productive life depends on it. The practice of Pranayama partly aims to bring the mind to a state of peace, which is essential to living a good life.
Preparing for a pause in breathing requires doing several rounds of inhalation and exhalation in advance. This exercise will allow you to hold the pause longer, and will reduce the effort needed in inducing such a pause. This is because the length of the pause depends much on the oxygen available in your circulatory system, and this exercise lets you stock up on oxygen.
As you slowly begin to master the art of breath control, you will find that you can induce the pause almost anytime you want to. This, coupled with enough knowledge of the different Yoga Postures, is the start of your enjoyment of the rewards of Yoga. However, you must always be dedicated to the practice of Breathing Exercises. Mastery of these activities, together with some adjustments made for your personal needs, is the key to developing your own relaxation program.
Take time to explore the different exercises in Pranayama. Of course, if you are a beginner, start with the beginner exercises then move on to the advanced ones. Try to see the benefit of these exercises on your health as well as on your mind.
Yoga Breathing (Pranayama) - Exhalation (Bahya Vrtti)
The object of Pranayama practice is to emphasize the Inhalation, the Exhalation, or retention of the breath. Emphasis on the Inhalation is called Puraka Pranayama. Rechaka Pranayama refers to a form of Pranayama in which the Exhalation is lengthened while the Inhalation remains free. Kumbhaka Pranayama focuses on breath retention. In Kumbhaka Pranayama, we hold the breath after Inhalation, after Exhalation, or after both.
Exhalation (Bahya Vrtti)
Whichever Breathing Technique you choose, the most important part of Pranayama is the Exhalation. If the quality of the Exhalation is not good, the quality of the whole Pranayama practice is adversely affected. If you are not able to breathe out slowly and quietly, you are not ready for Pranayama, either mentally or otherwise. "If the Inhalation is rough we do not have to worry, but if the Exhalation is uneven it is a sign of illness, either present or impending."
Yoga's essential aim is to eliminate impurities and reduce Avidya. Through this elimination alone, positive results come about. It can be compared to a sewer pipe which has been cleared of all blockages wherein the water can freely flow through. If something in us is preventing a change from occurring, then we need to remove that obstacle before the change can take place. The Exhalation is vitally important because it transports impurities from the body or Apana, making more room for Prana to enter.
Often when Pranayama is discussed, it is the holding of the breath that is emphasized. Yet the ancient texts talk about the total breath, not simply Kumbhaka or Breath Retention. The Yoga Sutra discusses the Stages of Breathing in this order of importance:
1. bahya vrtti or Exhalation as the most important
2. abhyantara vrtti or Inhalation as secondary
3. stambha vrtti or breath retention
Warning: Yoga Breathing Exercises or Pranayamas are very powerful exercises. Many people experience dizziness or loose consciousness while practicing Beginner or Advanced breathing techniques. Practice all Breathing Exercises slowly and controlled. Perhaps ask a friend to stay with you when trying out a new Breathing Technique. In addition, you can also sign up for some Breathing or Yoga Classes and practice under supervision of an expert.
Yoga Breathing (Pranayama) - Safety of Breathing Exercises
Practicing breathing exercise or Pranayama should be safe if you are supervised by an instructor. Aside from that, you should also consult your doctor before you get into any serious breathing exercise especially if you suffer from breathing problems like asthma or shortness of breath.
Remember that Pranayama should be satisfying and enjoyable. Therefore, it should not be practiced in a way that will push you beyond your limits. Some may think that Pranayama is all about how long you can hold your breath, which is incorrect. It is about controlling one�s breath in a way that it comes out smoother and more relaxed, making exhalation an important part of Pranayama.
Also, you should not practice Pranayama if you are emotionally upset or tired. You must be relaxed before doing it so that you will not immediately get exhausted or run out of breath.
Gunaji, author of �Scientific and Efficient Breathing�, recommends the following General Principles of Pranayama:
* Breathing Exercises should never be pushed to the point of weariness or exhaustion.
* Exercises should not be repeated too often.
* They should not be merely mechanical.
* There should be no hurry or haste.
* Attention should be concentrated on the exercise while it is being performed.
* There should always be variety and change in the exercises.
* Exercise should always be gentle and nonviolent.
* Breathing should not be jerky or irregular, but smooth, steady, and continuous.
The smoothness of your breath is of paramount importance in practicing Pranayama. If at some point during practice your breath suddenly becomes rough or uneven, stop and relax. Then, slowly allow your breathing to return to its normal pace.
Some breathing techniques may induce dizziness or even make you lose consciousness. If you start to feel dizzy or think you are about to faint, stop immediately. Relax, and next time you do that certain exercise, be extra careful. Try to assume a position that may be more applicable to that particular breathing exercise.
Also, remember to practice Pranayama in a place where there is fresh, clean air and no smoke or other chemicals are present in the atmosphere. This is because in Pranayama, air will be pulled deeper into your lungs, so the air needs to be very clean. Remember also to practice it in an area with room temperature; conditions that are too hot or too cold may affect the regularity of your breathing.
These are just some basic guidelines to keep your practice of breathing exercises safe. However, it is always best to have a Yoga instructor with you every time you practice. Keep in mind not to do Pranayama up to levels that may make you uncomfortable, and to always do things slowly and carefully.
Yoga Breathing (Pranayama) - Prana and the Body
Breath is life. It is one of our most vital functions. Yogis recognize this importance through the Pranayama or Breathing Exercises which is one of the Five Principles of Yoga. They have formulated different Beginner and Advanced Breathing Techniques to help you breathe easier and enjoy a healthier and purer life.
The word Pranayama consists of two parts: Prana and Ayama. Ayama means stretch, extension, expansion, length, breath, regulation, prolongation, restraint and control, describing the action of Pranayama. Prana is energy, the self-energizing force that embraces the body. Pranayama is when this self-energizing force embraces the body with extension, expansion and control.
Prana and the Body
The Astral BodyPrana, the life force or vital energy, is the center of all Yoga Practices. Prana is in matter, but is not in the matter. It is in the air, but it is not in oxygen. It is a subtle form of energy carried by the air, food, water and sunlight, and animates all forms of matter. Through the practice of Asanas and Pranayamas, more Prana is taken in and stored in the body bringing great vitality and strength. In addition, Yogis believes that man is composed of two other bodies, the astral body and the causal body, aside from the physical body. Prana is the vital link between the astral and physical bodies. It is mainly in the Nadis that it flows as shown in the image. It exists both as a positive and negative energy when it is known as "Apana". Prana itself is in afferent impulse, whose nature is to move upward while Apana is efferent and moves downward. When the two are united in the Muladhara Chakra, the Kundalini energy is awakened.
Kundalini and the Nadis
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The Nadis are nerve channels or tubes in the astral body through which the Prana flows. Asanas and Pranayamas are designed to purify the Nadis for the Prana to flow freely. If the Nadis are blocked, the Prana cannot flow easily and freely and results to poor health. According to Ancient Yogis, there are about two thousand Nadis. Of all these Nadis, the most important is the Sushumna. The function of the Sushumna can be compared to the functions of the Spinal Cord in the physical body. On either side of the Sushumna are two other Nadis called the Ida and the Pingala which correspond to the sympathetic ganglia of the Spinal Cord as shown in the cross-section of the spinal vertebra. Kundalini, which is a dormant or static energy and is depicted as a coiled snake, is located at the base of the Sushumna in the Muladhara Chakra. This energy is awakened by the practice of Pranayama and other Yogic Practices.
Yoga Breathing (Pranayama) - The Seven Chakras
Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. Proper Breathing, in a Yogic point of view, is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy. Pranayama - the science of breath control, consist a series of exercises intended to meet these needs and to keep the body in vibrant health.
The Chakras are the seven main energy centers in the body. They are located along the Spine, starting at the base and running upwards to the crown of the head. The Chakras are described as "whirling disks of light", and each Chakra radiates a specific color and energy. As each Chakra relates to specific spiritual, emotional, psychological and physical issues, the conscious awareness and the balancing of these energy centers lead to well-being.
The Seven Chakras Chakra 1: Muladhara Chakra
The first Chakra, Muladhara (root), is located at the base of the spine. Its color is red and its issues are survival, stability, and self-sufficiency.
Chakra 2: Svadhisthana Chakra
The second Chakra, Svadhisthana (sweetness), is located at the lower abdomen (between belly button and pelvic bone). Its color is orange and its issues are sexuality, creativity, relationships and emotions.
Chakra 3: Manipura Chakra
The third Chakra, Manipura (lustrous gem), is located at the solar plexus (between belly button and bottom of rib cage). Its color is yellow and its issues are personal power, self esteem, willfulness and energy.
Chakra 4: Anahata Chakra
The fourth Chakra, Anahata (not struck), is located at the heart (center of the chest). Its color is green and its issues are love, compassion, acceptance, and trust.
Chakra 5: Vishuddha Chakra
The fifth Chakra, Vissudha (purification), is located at the throat. Its color is bright blue and its issues are communication, inspiration, expression, and faith.
Chakra 6: Ajna Chakra
The sixth Chakra, Ajna (to perceive), is located between the eyebrows, just above the bridge of the nose. Its color is indigo blue and its issues are psychic, emotional and mental intelligence, and intuition.
Chakra 7: Sahasrara Chakra
The seventh Chakra, Sahasrara (thousand petaled), is located at the crown (top) of the head. Its color is white or violet and its issues are devotion, inspiration, selflessness, and spiritual understanding.
Taking the Kundalini energy up from the Muladhara Chakra to the Sahasrara Chakra is the main goal of Kundalini Yoga. They use different Yoga Techniques in order to awaken the Kundalini (serpent energy) which is resting in the Muladhara Chakra and make it flow from the base of the spine to the top of the head. Once Kundalini reaches its final destination, the Sahasrara Chakra, you will be in the knowledge space or Chidakasa.
Breathing on the Beach
The intoxicatingly fresh ocean breeze just makes you want to take a deep breath. But did you know that you could improve your blood pressure, energy levels, heart function and even mood while simply breathing? In order to reap benefits from your breathing routine, consider trying a few simple yogic exercises next time you hit the beach.
Create a little mountain of sand and sit on it. Cross your legs, yoga style. Make sure that your spine is in a comfortable position. If it isn�t, you need more sand under your butt, because cushioning elevates the seat, dropping the knees lower than the hips, which, in turn allows the spine to extend. Make sure that your chin is parallel to the floor. Simply sitting in this position can make your back muscles stronger. Close your eyes and surrender to the eternal peace.
Now inhale and exhale deeply through the nose a few times. Allow the breath to flow calmly and easily through your body, feeling a blissful state of union with your surroundings. Hear the waves of the ocean. Feel the gentle breeze on your skin. Melt and dissolve into the natural rhythm of your breathing, trusting that your body is a unique expression of the divine wisdom.
Now begin to measure and count your breaths. Inhale on the count of eight and exhale on the count of eight. Try not to rush the count, counting like a metronome. After a few rounds of counting, you can try breath retention for eight counts in between the inhalation and the exhalation. In addition to producing a feeling of elation, retaining the breath is helpful for agility, strength and flexibility of the body. It also quiets the mind and the sense organs, therefore enabling you to control your hunger and thirst. How�s that for a weight loss regimen?
Do not retain the breath if you are pregnant, suffering from a heart condition, have any acute or chronic diseases, if you have your monthly period, had a recent surgery, have had an injury or inflammation of the abdominal organs. It�s always a good idea to talk to your doctor or your health care provider about anything new you want to do with your body. Otherwise, have fun with it!
After about five rounds of inhalation, retention and exhalation through the nose, stop and feel your body. See if your mind is calmer and if you feel happier and more peaceful. See if your body is more relaxed.
Most of us breathe incorrectly, using only half of our lung capacity. Yogic breathing techniques change our breathing process. They release tensions and develop a more relaxed state of mind, which works wonderfully with the peace and serenity of being on Fire Island. Yogic breathing, called pranayama, also balances the nervous system and encourages creative thinking. Finally, it increases the amount of oxygen to our brain, thus improving alertness, mental clarity, and overall physical well-being.
Let�s try another exercise: Fold the index and middle fingers of your right hand into the palm, leaving the thumb, ring finger, and pinky sticking up. Keep your left palm on your left thigh, with your thumb and your index finger joined. Bring the thumb of your right hand to the right side of your nose and the ring finger to the left side. Close off the right nostril with the thumb. Inhale through the left nostril on the count of four. Close off the left nostril with the ring finger. Open and exhale through the right nostril on the count of four. Inhale through the right nostril on the count of four. Close off the right nostril with the thumb. Open and exhale through the left nostril on the count of four. Inhale through the left nostril on the count of four. Continue alternating for about five times.
Finally, lower your right hand down to our left thigh. Breathe deeply through both nostrils. Alternate nasal breathing should never be forced or practiced if you have a cold. This exercise engages both hemispheres of the brain, allowing you to think both creatively and logically. It is one of the best techniques to calm and balance the mind.
Now that you are all balanced and relaxed, it�s time to go play in the sand! Have fun!
Breathing Exercise (Pranayama) - Beginner Pranayama
This section gives an overview of the Breathing Techniques for the Beginner. Yoga Breathing or Pranayama revitalizes the body, steadies the emotions and creates great clarity of mind. Before practicing the exercises, you should be sure that you understand how to breathe correctly and how to make full use of the diaphragm. In order to facilitate the flow of Prana and ensure that there is space for expanding the lungs, Yoga Breathing exercises are performed sitting down with the spine, neck and head in a straight line - either in the Easy Pose, the Lotus Pose or if neither is comfortable, sitting on a chair.
Beginner Yoga Breathing Techniques
Kapalabhati and Anuloma Viloma are of equal importance in the Basic Session of Asanas and should form the backbone of your Pranayama. Practice them exclusively to begin with, before your daily set of Asanas.
Kapalabhati Kapalabhati
Kapalabhati is a Breathing Technique used specifically for cleansing. If you have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly. This article will introduce you to this breathing techniques and show you its its benefits.
Anuloma Viloma Anuloma Viloma
Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril. Learn how to do this technique for beginners by following the steps found in this article.
Other Yoga Breathing Exercises
Brahmari Brahmari
Bhramari or Nasal Snoring is more difficult than the usual mouth snoring. But with with enough practice and patience, you will eventually be able to perform this technique. If you are unsure where and how to start with Bhramari, then let this article help you.
Sitkari Sitkari
Sitkari pertains to the sound made by drawing air in through the front teeth-either tightly closed or slightly opened-with the tongue tip regulating the air pressure and sound. Learn more about this technique in this article.
Sithali Sithali
The breathing technique Sitali or tongue hissing refers to the sound caused when air is drawn in through the protruding tongue folded into a tube. This basic breathing technique can be performed by following the steps found in this article.
As already mentioned above, Pranayama revitalizes one's body along with other benefits that a person gets by practicing it. We hope that the different breathing techniques featured above will help you kick start your practice of Pranayama. But more than just encouraging you to practice Pranayama more, we also hope that with its help, you will be able to achieve the goals of performing it - to achieve balance in your life.
Breathing Exercise (Pranayama) - Advanced Yoga Breathing
Breath is the source of life. This is the basic reason why ancient Yogis developed different Breathing Techniques, from Beginner or Basic to Advanced Breathing Techniques. These Breathing Techniques or Pranayamas are designed to allow the free flow of energy in the body and to purify the body's energy channels called nadis. The practice of Pranayama also ensures that every cell in the body receives oxygen and nutrients.
The following are Advanced Pranayamas which should be practiced after a few months of performing Anuloma Viloma or Kapalabhati without discomfort or with little effort. These Advanced Breathing Techniques are powerful tools for controlling the flow of Prana and raising the latent Kundalini energy. You can only proceed to these techniques after you have purified yourself physically and spiritually by practicing Asanas, Beginner's Pranayamas, Meditation and Vegetarian Diet daily for several months.
Advanced Yoga Breathing Exercises
Introduction Introduction to the Bandhas
Bandha is a Sanskrit word related to our English words "band," "bind," "bond" and "bound." Each of the Bandha employed for prolonging breathing pauses binds air in our lungs or closes and locks the air channels so that no air can escape or enter. This article will give you an overview of the Three Important Bandhas.
Jalandhara Bandha Jalandhara Bandha
Jalandhara Bandha or "chin lock" involves pressing the chin close to the chest and dropping the head to help in maintaining immobility of muscle and air movements. It may be a difficult technique to pull off in the beginning but with enough practice, you will be able to do it effortlessly.
Uddiyana Uddiyana Bandha
Uddiyana Bandha, involves raising the diaphragm and keeping it immobile during an empty pause. The abdomen must be drawn in and up as far as possible. Sure it sounds difficult, so don't hurry up in trying to excute perfectly on your first try. Learn how to do it correctly with the help of this article.
Moola Bandha Moola Bandha
Those who practice Moola Bandha receive a variety of benefits by doing so like lessening the effects of ailments such as asthma and arthritis. Aside from that, it can also be a great way of relieving depression. Those are just some of the positive effects that you can get by practicing it so learn about it now in this article.
Ujjayi Breathing Ujjayi
According to the ancient yogic text, Ujjayi can help protect you from a host of diseases by getting rid of excess phlegm, wind or bile. Learn how to perform this challenging breathing technique by following the guidelines found in this article.
Surya Bheda Surya Bheda
Surya means sun, referring to the right nostril which is the path of the Pingala Nadi. When you inhale solely through this nostril, heat is created in the body and the impurities that blocks the flow of Prana are dispelled. You may start your practice by repeating Surya Bhedana ten times and slowly build up a to forty.
Bhastrika Bhastrika
Bhastrika is primarily consists of forced rapid deep breathing which serves as a basis for many varieties of exercises, all of which may be described by the same name. Although air is forced both in and out, the emphasis is placed upon the expulsion or explosion of air. This section will discuss Bhastrika in further detail.
Samanu Samanu
Samanu is an advanced practice for purifying the nadis that combines pranayama with chakra visualization and japa on the bija mantras of air, fire, moon and earth. It can be achieved by following the steps listed in this article. Read more about it.
Warning: Yoga Breathing Exercise or Pranayama are very powerful exercises. Many people experience diziness or lose consciousness while practicing beginner or advanced Breathing Techniques. Do not rush things and practice all exercises as slowly as you can. Perhaps ask a friend to stay with you when trying out a new technique. In addition to that, you can also sign up for some Breathing or Yoga Classes and practice under supervision of an expert.
