DEEP YOGIC BREATHING
Sit upright on the floor. In the beginning it is not necessary that one should sit in lotus posture. Easy posture, Thunderbolt posture or Warrior posture are as suitable until one can master the lotus posture. The spine should be kept straight, not to obstruct the abdomen, thorax and the collar bones, the three parts of the body used in yogic breathing. Breathing should always be done slowly and smoothly, through the nostrils. Never breathe through the mouth.
Prior to practicing all three phases, it is easier to start with ‘low’ tummy breathing. Place one hand on the tummy and the other on the chest. Only the hand on the tummy should move. Follow the in and out movement of the tummy. Tummy out when inhaling. Tummy in while exhaling. The hand on the chest should not move.
Close the eyes and concentrate on the repetition of some sacred syllable as ‘OM’. When breathing in, mentally repeat ‘OM’ once. When breathing out mentally repeat ‘OM’ twice. The ratio of Breathing in: Breathing out should be 1:2.
To ensure correct breathing always remember this mnemonic: BREATHING IN, TUMMY OUT. BREATHING OUT, TUMMY IN!
Method
- Low breathing
Breathe out first, pulling in the tummy.
Breathe in slowly through the nostrils, drawing in maximum air.
Breathe out slowly, pulling tummy in, expelling air out of the lungs through the nostrils. Only the tummy moves while the chest remains motionless.
- Middle breathing.
Breathe out.
Breathe in slowly through the nostrils while expanding chest on both sides.
Breathe out while contracting the ribs, expelling out air through the nostrils.
Only the chest moves, while tummy and shoulders remain motionless.
- Upper breathing
Breathe out.
Breathe in slowly through nostrils raising collar bones and shoulders.
Breathe out slowly, lower shoulders and expel out air through the nose.
In upper breathing the abdomen and chest remain motionless.
- Complete yogic breathing
Once tummy breathing is mastered, the complete yogic breathing can be practiced with ease. A complete yogic breath starts with a deep abdominal breath and continuing the inhalation through the thoracic and unto the clavicular areas. To breathe out, the tummy is first pulled in. Next, the thorax is lowered and last, the collar bones and shoulders are lowered. Inhalation and exhalation should be carried out in single, continuous, smooth movements. Allow a short pause between inhalation and exhalation. Once the movement is mastered the breathing should be to the ratio of 2:1; Exhalation 2: Inhalation 1.
The highly strung nerves will calm down. One will feel genuinely rested for the first time. Coupled with yoga and meditation, deep yogic breathing will go a long way to transform our life. It is neither difficult nor dangerous. The more it is practiced, the more there is calmness of body and mind.