Pranayama: breathing techniques, full yogic breathing and rhythmic breathing. Full Yogi Breathing for Beginners

The breathing process is simple and natural for humans. However, many people perform these actions uncontrollably, although they could get the maximum benefit from the process itself. Pranayama will teach you how to breathe correctly and at the same time improve your health.

Natural breathing

Pranayama is the system of inhalation and exhalation in yoga. And understanding your process is the first step to mastering this technique. It is easy to perform and has a relaxing and healing effect on the body. During pranayama, the heartbeat slows down, which every meditator strives for. In yoga culture, rapid breathing and heartbeat are signs of shortening life.

Yogic breathing is a mandatory requirement for daily meditation. Exercises are performed outdoors or in a well-ventilated area. Access clean air necessary for proper full yogic breathing. The full breathing technique of yogis requires the following conditions:

• exercises are performed before meals, or two hours after it. A full stomach is not best companion physical and breathing techniques, as the body is busy digesting food and converting it into energy;
• full concentration on technology. The effectiveness of the exercise in a person’s thoughtful and distracted mood is reduced and will not be beneficial;
• tracking sensations during exercise. If you feel discomfort, dizziness or other abnormalities, you should lie down, relax and pause the exercise until the body normalizes;
• quantity and duration breathing exercises increase gradually. In this way, the body will get used to the natural process and enter into desired condition it will become easier.

If the conditions of full yogi breathing are observed, the beneficial effect will not be long in coming.

The condition of the body is normalized, the pressure in the arteries will decrease, and the pulse will slow down. General state the body and mood of the yoga practitioner will improve.

Full Yogi Breath

Correct full breathing of people who practice yoga is done through the nose. Inhaling through the mouth does not bring a positive effect. Habitual inhalation disrupts the functioning of the thyroid gland, causing the adenoids to become larger and cause discomfort. The principle is comparable to eating: nature did not provide for the body’s nutrition through the nose, therefore full breathing should not be through the mouth. The only exception is the state of the body during sinusitis or simple sinus congestion. In addition, full yogic breathing through the nose serves as a kind of shield from infectious diseases, hypothermia and poisoning.

The second rule is the depth and type of inhalation. This also serves as the basis for all breathing exercises. Deep breathing happens:

• abdominal;
• average;
• top.

To properly understand full yogic breathing, it is necessary to understand the principles and differences of inhalations. The superficial or superior one is called clavicular. With it, only the shoulder girdle, collarbones, ribs of the chest and the upper part of the lungs are in motion. However, in terms of the volume of air consumed, this is the shallowest. As a result, the number of breaths increases in proportion to the energy expended.

Principles of full yogic breathing

Like many other breathing exercises, deep breathing has basic principles. The basics of inhalation and exhalation according to the yoga system imply:

• a model similar to the children's process;
• the moments of air consumption and release are carried out without interruption;
• exclusively nasal;
• a combination of 3 types - thoracic, throat-nasal and abdominal cavity.

Full yoga breathing is accepted by the human body without tension only after training and regular practice. As soon as it becomes natural, a person will be able to breathe uncontrollably.

Full yogi breathing: technique of execution

Following the technology of performing the correct yoga process will allow you to achieve the maximum positive effect. To do this, you must follow the following steps:

1. Take a position - a relaxed pose on your back in a horizontal plane.
2. They concentrate, but do not control every inhalation and exhalation. Feel the natural process after spending a couple of minutes in this position.
3. After maximum relaxation, the hand right hand placed on the abdominal cavity above the navel, and the left - in the center of the chest.
4. The left hand remains motionless, while the second hand is slowly moved up when inhaling, and down when exhaling. The movements are smooth, no sudden jumps.
5. The abdomen is relaxed in the process, its contractions are carried out simultaneously with inhalation and exhalation. All other parts of the body should lie still, but without tension.
6. Gradually, the depth of inhalation is increased, but the speed remains the same.
7. Correct yogic breathing implies maximum expansion of the abdomen at the moment of air intake. At the top of the movement, pressure will be felt in the diaphragm.
8. During exhalation, the abdomen is deflated as much as possible, and the diaphragm returns to its original position.
9. The technique is performed for 3 minutes.

Depending on the type, the features of the technique will vary. For breastfeeding:

• initial position of the body - meditation pose;
• the process is carried out only by the lungs, the diaphragm should not move;
• when inhaling, the chest is as wide as possible, when exhaling, it is compressed;
• hands are motionless, back is straight, body is relaxed.

For clavicular:

• body position is horizontal, on the back;
• performed after a two-minute chest method;
• Only the upper part of the lungs begins to move, while the collarbones rise;
• the chest is motionless;
• The maximum point on inhalation should be felt by a slight pressure in the base of the neck.

The exhalation and inhalation of any of the full breathing techniques is unhurried, calm and rhythmic. Any haste will reduce the positive effect and may bring unpleasant sensations. The entire movement should be uniform, without pauses or jolts.

Why do you need full yogic breathing?

Full yogic breathing is the starting point for most breathing and meditation exercises. With regular practice, this way of breathing will become habitual, resulting in beneficial changes in the body.

These will be:

• internal metabolism will be regulated;
• weight will return to normal;
• the process of digestion and absorption of food will improve;
• the body's immune defense will increase;
• the condition of the skin, nails and hair will improve externally and internally;
• psychological imbalances are minimized, including depression, stress, Bad mood, apathy and melancholy;
• energy will increase, the feeling of fatigue will not bother you;
• the work of the central and peripheral is normalized nervous system;
• brain activity and blood circulation will improve;
• mood swings will disappear, which is especially important for emotional people and girls during the menstrual period.

The benefits of pranayama have been proven not only medical centers and dozens of scientists. This practice has been confirmed by entire generations of people of all ages, races and nationalities who profess the yogic lifestyle.

How long to perform proper yogi breathing

Full yoga breathing must be learned gradually. For beginners in the first stages, 5-10 breathing revolutions per 24 hours will be enough. As training progresses, the duration increases. At the last stages of mastering, full yogi breathing will take 10-15 minutes a day. The only rule that must be followed is the regularity of exercise. Not a single day should be missed. It is impossible to stop daily exercise, as it is not so much exercise stress as much as a lifestyle.

Benefits of Full Breathing

The benefits and features of the beneficial effects of full yogic breathing on the body are symbiosis positive effects all breathing techniques. With proper execution and regularity of exercises, a person will be transformed physically and mental levels. The positive differences between yoga and other techniques are:

• low time investment;
• ease of exercise;
• there are no contraindications based on age and gender;
• can be performed in any state of health, but it is necessary to first consult with a therapist;
• does not require financial investments and special equipment;
• can be performed anywhere and at different times;
• does not cause discomfort or fatigue;
• has a beneficial effect on the vocal cords, which will be useful for people with speaking professions;
• can be an enjoyable time with friends and family.

The respiratory process is inseparable from life cycle. And correct execution of inhalations and exhalations can significantly lengthen and improve your health. The full breathing technique is proof of this.

With minimal energy expenditure, the body will receive maximum positive returns, and a person’s mood will improve several times.

Yogic breathing, or conscious breathing, is the cornerstone of any yoga practice. Yogic breathing through the nostrils is freer, more measured and deeper than everyday breathing, it has a significant positive effect on emotional condition and thinking abilities.

Yogic breathing or what is the essence and benefits of yogic breathing

When breathing is shallow and intermittent, consciousness becomes unstable, pockets of irritation appear in the nervous system, which leads to tension and tension throughout the body. If you take a few deep, full breaths, you can immediately feel a sense of peace, pleasant relaxation throughout your body, your thoughts become clearer and lighter. Conscious breathing concentrates attention, allowing you to completely distance yourself from the side noise of everyday reality that prevents you from achieving peace and harmony with the cosmos.

In addition to turning off consciousness, breathing itself has powerful recuperative properties. Full diaphragm breathing techniques in yoga help to qualitatively fill the lower segments of the lungs with air, where the greatest number blood. If the inhaled air does not reach the deep alvioles, coming into contact only with top part the volume of the lungs, as happens with rapid mouth breathing, the heart is forced to work at a higher frequency to ensure gas exchange at the proper intensity.

During measured, deep breathing, the lungs, and therefore the heart muscle, function more efficiently, the level of oxygen in the blood increases, this stabilizes the functioning of all body systems.

In addition, in the lower segments of the lungs there are many receptors of the parasympathetic nervous system, while the receptors of the sympathetic system are located in the upper ones. When oxygen is delivered sufficiently deep into the lungs, the parasympathetic nervous system, responsible for rest, digestion and relaxation, is stimulated. Short, shallow breathing, on the contrary, excites the receptors of the sympathetic system, which activates the “fight-or-flight” mode, that is, stressful, the heartbeat quickens, muscle tension appears, blood pressure increases, levels of sugar and the catabolic hormone cortisol jump up. When the parasympathetic system takes over, the pulse decreases, the muscles relax, the pressure drops, a feeling of pleasant peace appears and the body begins to rest, starting the processes of recovery and regeneration. Deep breathing not only combats mental stress but also has a direct positive effect on the physiological state of the human body.

Prana energy

On an invisible meta-level, yogic breathing brings a tangible amount of prana and regulates the flow of vital energy. Prana is an invisible essence that resides in every atom, in every cell of all organs human body. Prana has a decisive influence on mental condition. Instability in the flow of pranic energy causes an imbalance in the functioning of all body systems, this leads to a loss of communication between the body and the brain. Breathing is a manifestation of prana in physical world. The deeper the breath, the more vital energy enters the body. Yogic breathing allows you to direct the flow of pranic essence to any selected parts of the body. If you achieve balance between inhaled and exhaled energy, prana becomes more stable, consciousness calms down, and the functioning of the vital systems of the body becomes optimal.

Correct yogic breathing

1) The easiest way to achieve full diaphragmatic breathing is to lie on your back, so that you feel comfortable and completely relaxed.
2) Try to take deep, measured breaths using your stomach, exclude the chest muscles from the process, relaxing your neck, face and shoulder girdle.
3) Exhale through the nose, allowing the air to come out easily without the use of additional effort.

Breathing in yoga is done through the nose for several reasons. Breathing through the mouth is rapid, rapid and shallow, causing the nervous system to go into a fight-or-flight state, while breathing through the nose occurs at a slow and measured pace, allowing the air to escape completely, taking with it all carbon dioxide together with destructive energy that destroys the body.

The nasal mucosa humidifies the air, provides protection against airborne infection, and when breathing through the nose, less dust enters the lungs. Breathing through the nose is the most optimal and natural way.

Full yogic breathing is one of the most famous breathing techniques (pranayama). This is breathing that uses absolutely all the muscles of the respiratory system, as well as the full volume of the lungs. During this pranayama, a lot of oxygen enters the body, as a result of which it is saturated with a huge amount of vital energy.

How to do it?

This pranayama is recommended to be performed in a sitting position at the beginning. The back should be kept straight, the body should not tense, and the fingers should be folded into the “Knowledge” mudra and placed on the hips. Facial muscles, naturally, must be completely relaxed.

Full yogic breathing is divided into three stages:

• lower breathing, or diaphragmatic breathing - the abdominal muscles tense;
• medium breathing (chest);
• upper breathing, the so-called clavicular breathing.

During the practice itself, these three stages form a single breathing cycle.

Before you take a full breath, you first need to try to exhale all the air that is present in the lungs. When this is done, you need to inhale smoothly:

You should start with lower breathing, which involves moving the abdomen forward, resulting in the filling of the lower parts of the lungs with oxygen.

The second stage involves the chest. Using the intercostal muscles, we expand the chest, thereby filling the middle lung sections with air. At this step, the stomach is pulled inward a little.

Next, chest breathing should be gradually transferred to clavicular breathing. Here the neck and subclavian muscles are involved in the work, and the upper ribs are also slightly raised. In addition, you will need to relax your shoulders and raise them a little. When all this is done, the inhalation can be considered completed.

Now you need to exhale completely, emptying the lower parts of the lungs first. To do this, you will need to tighten your stomach and begin to smoothly push out the air. Next, lower the ribs and, using the intercostal muscles, lightly compress the chest. The last step is to lower the collarbone and ribs. Well, to finish, you will need to stick your relaxed stomach out a little forward.

What should you pay attention to?

• During full yogic breathing, no discomfort should arise; The mistake is to overexert yourself when inhaling, trying to capture as much air as possible - this is not worth doing.
• During the breathing process, you need to ensure that there are no jerks or stops; We make transitions between stages continuous and smooth.
• The duration of inhalations and exhalations must be the same.
• More experienced yogis practice another type of this breathing technique, in which they try to make the exhalation twice as long as the inhalation. This practice is more effective, but requires quite a lot of training.

How many approaches should you do?

What effect does Full Yoga Breathing have on the body?

During the process of this pranayama, the body accumulates vital energy, as a result of which after this practice fatigue disappears and body tone increases.

• Once you start practicing this technique, you will definitely notice that you have become calmer and more peaceful.
• The immune system is strengthened.
• The body's metabolism improves. Congestion in the lungs is eliminated.
• The organs located in the abdominal cavity are stimulated.
• The body is cleansed of toxins and poisons.
• The heart muscle is strengthened.
• Normalized arterial pressure.

Contraindications

The practice of Full Yoga Breathing should be approached with extreme caution if you experience:

• any pathologies of the respiratory system;
• you suffer from cardiovascular diseases;
• you have a hernia in the abdominal cavity.

If you have diseases included in one of the listed groups, we recommend that you consult a doctor for advice regarding your activities.

An integral part of practice yoga- This pranayama- breathing exercises related to the ancient yogic techniques of breathing control, with the help of which the body accumulates vitality. Many modern breathing techniques are based specifically on breathing practices taken from yoga.

Pranayama strengthens and heals the respiratory organs. Breathing exercises help normalize blood pressure, improve heart function, and improve immunity. Pranayama also has a beneficial effect on the nervous system. The practitioner's mood and overall well-being improves.

Important Details

The practice of pranayama requires complete concentration - concentrating on breathing and your own sensations in the body and mind - the effectiveness of the practice depends on this. It is not recommended to perform exercises in an absent-minded state, thinking about something extraneous.
Beginners should carefully monitor their sensations while performing breathing techniques. If you feel dizzy or experience any other discomfort, you should stop the practice, lie down and relax.

It is better to start with a small number of breathing repetitions, and with regular practice you can gradually increase the duration of the breathing exercises.

Basic Breathing Exercises

1. Kapalabhati – Fiery or Purifying Breath

The name of the technique "Kapalbhati" includes two Sanskrit words - Kapala- this is a “skull”, and Bhati- means “to make sparkling, to clean.” Literally, this name can be translated as “cleaning the skull.” In fact, it is implied that Kapalbhati breathing clears the mind and clears the pranic channels ( prana- this is life energy).

Execution Technique
Usually Kapalbhati is performed in a comfortable sitting position, and it is very important to keep your back straight. Many practitioners perform Kapalbhati in Siddhasana (sitting cross-legged), Vajrasana (sitting on the heels) or Padmasana (sitting in a lotus). You can close your eyes. The facial muscles are as relaxed as possible.

While sitting, you should close your index finger and thumb each hand in a ring, the remaining fingers are slightly extended, palms open inside up. This position of the fingers is called Jnana Mudra. The hands are lowered with the wrists onto the knees.

Breathing is done through the nose. First you need to concentrate on deep, even breathing, tracking each air flow. At the end of the next exhalation, we strongly and quickly squeeze our abdominal muscles, sharply exhaling all the air through our nose, as if we want to blow our nose. In this case, the stomach moves inward towards the spine. The exhalation should be short and powerful, while being as complete as possible.

A powerful exhalation is immediately followed by a short, passive inhalation. To inhale correctly, we release the abdominal muscles, returning the abdominal wall to its relaxed state.

What to Pay Attention to

• When performing Kapalbhati, only the stomach moves, and the abdominal muscles should not be strongly strained.


• The facial muscles should be relaxed. The chest remains motionless.


• It is very important to maintain emphasis on abdominal exhalation. To do this, you need to learn to quickly and completely relax your abdominal muscles during a short inhalation, and squeeze your abdominal muscles as much as possible while exhaling.


• The diaphragm remains soft both during inhalation and exhalation.


• Beginners should concentrate on the correct execution of Kapalbhati - the force of exhalation and the smoothness of inhalation. Those who have mastered the technique well concentrate their attention on the area below the navel, both while performing the technique and while resting. You can also concentrate your attention in the area between the eyebrows.

The technique of performing Kapalbhati can be briefly described as follows:– sharp exhalation through the nose, passive inhalation. As you exhale, the stomach retracts, pushing out all the air; as you inhale, it relaxes, drawing in air. Thus, you get short and sharp bursts of air through both nostrils.

Number of Approaches
Beginners should perform Kapalbhati in 3 sets, 10 breaths each. After each approach, you need to rest for half a minute, maintaining deep, even breathing.

Gradually the number of breaths is increased to 108 times in one approach. It is recommended to perform 3 approaches. The best time to perform Kapalbhati is in the morning. For achievement best result, this exercise should be performed every day.

Positive Effects of Kapalbhati

• tonic effect on the body as a whole, cleansing the energy channels of the body, cleansing of toxins;


• strengthening the nervous system;


• beneficial effect on brain function


• strengthening the abdominal muscles, eliminating excess fat deposits in the abdominal area, improving tissue structure;


• tonic effect on the abdominal organs due to internal massage;


• activation of the digestion process, improvement of food absorption;


• improvement of intestinal motility.

Contraindications
Kapalbhati should not be performed by people suffering from the following diseases:

• pulmonary diseases


• cardiovascular diseases



• hernias in the abdominal cavity

2. Bhastrika - Breath of the Bellows

Bhastrika is a breathing technique that inflates inner fire practitioner, warming up his physical and subtle body. In Sanskrit the word "Bhastrika" means "blacksmith's bellows".

Execution Technique
The body position when performing Bhastrika is the same as when performing Kapalbhati - a comfortable, stable position, sitting with a straight back, eyes closed, fingers joined in Jnana Mudra.

First, take a slow, deep breath. Then you need to quickly and forcefully exhale air through your nose, and then immediately after that inhale with the same force, resulting in a series of rhythmic inhalations and exhalations, equal in strength and speed of execution. As you exhale, the stomach retracts and the diaphragm contracts. As you inhale, the diaphragm relaxes and the stomach protrudes forward.

After completing the first cycle, you should relax, keep your eyes closed, and focus on normal, smooth breathing.

More experienced students, after completing each cycle of Bhastrika, take a slow, deep breath through the nose and hold their breath as they inhale. While holding your breath, a throat lock is performed - Jalandhara Bandha- and lower lock - Mula Bandha. To perform a throat lock correctly, you should press the tip of your tongue to the roof of your mouth and lower your chin. Then, you need to squeeze the muscles of the perineum to create a lower lock.

The throat and lower locks are held throughout the entire breath hold. Then, the lower and upper locks are released and the air is smoothly exhaled.

Number of Approaches
Like Kapalbhati, for beginners, the Bhastrika cycle should include 10 inhalations and exhalations. This cycle can be repeated three to five times. Gradually, the speed of performing Bhastrika should be increased, while maintaining the rhythm of breathing. Experienced practitioners perform 108 breaths in one cycle.

What to Pay Attention to

• Inhale and exhale air with little effort.


• Inhalation and exhalation must remain equal and are obtained correctly with systematic and equal movements of the lungs.


• The shoulders and chest remain motionless, only the lungs, diaphragm and abdomen move.

Positive Effects of Bhastrika

• prevention of colds, acute respiratory infections, chronic sinusitis, bronchitis, pleurisy and asthma (Bhastrika breathing effectively warms the nasal passages and sinuses, removes excess mucus and helps resist infections and viruses);


• improved digestion and appetite;


• improving metabolic rate;


• stimulation of the heart and blood circulation;


• strengthening the nervous system, relieving physical and mental stress, harmonizing the emotional state;


• massage of internal organs;


• increasing the vitality of the body;


• clarity of mind.

Contraindications

Bhastrika is contraindicated for people with the following diseases:

• high blood pressure



• brain tumors


• ulcers, stomach or intestinal disorders

3. Ujjayi – Calming Breathing

The name of the technique "Ujjayi" comes from the Sanskrit word uji, meaning “to conquer” or “to acquire by conquest.” This pranayama helps to bring into order the upward directed vital energy, which is called udana. Practitioners of Ujjayi breathing protect themselves from physical and psychological problems associated with the imbalance of this energy.

Execution Technique
Like the other techniques described above, Ujjayi breathing is performed in comfortable sitting position. The back is straight, the whole body is relaxed, the eyes are closed. This type of breathing can also be practiced lying on your back- especially before savasana(the so-called “corpse pose”, an asana that concludes a yoga class, in which practitioners strive for complete relaxation). Lying Ujjayi is also recommended to be performed before bed to get rid of insomnia and to have a more restful and sound sleep.

Focus on slow, deep, natural breathing. Then, you need to slightly compress the glottis of the larynx, while breathing will be accompanied by a low hissing and whistling sound coming from the larynx area (a whistling “sss” during inhalation and “xxx” during exhalation). You will also feel a slight tightening sensation in your abdominal area.

The sound coming from a slightly compressed larynx is caused by air passing through it. This sound is reminiscent of the soft, subtle sound we hear when a person sleeps. It is important that breathing through a covered glottis remains deep and stretched - for this, the abdomen expands, taking in air, during inhalation and retracts completely at the end of exhalation.

What to Pay Attention to

• deep inhalations and exhalations should be approximately equal, with each inhalation flowing into the subsequent exhalation, and vice versa.


• the movement of air along the compressed glottis creates a gentle vibration that has a calming effect on the nervous system and calms the mind


• try not to squeeze the larynx - compression of the larynx should remain light throughout the entire respiratory cycle.


• the facial muscles should be as relaxed as possible.


• The sound produced by Ujjayi breathing helps you focus your attention on your breathing and go deeper into yourself. When performed at the beginning of a yoga class, this breathing helps practitioners focus on internal sensations during the asanas and become more aware of each form. Ujjayi is also recommended to be performed before meditation.


• Ujjayi breathing should be practiced for three to five minutes and then resume normal breathing.


• Ujjayi can be performed even while walking, while adjusting the length of the breath to the pace of movement. A small cycle of Ujjayi will quickly normalize your condition and increase concentration while waiting in line or in transport.

Positive Effects of Ujjayi

• has a calming effect on the nervous system and mind, relieves insomnia;


• normalizes high blood pressure;


• helps cope with heart disease;


• relieves tension during menstruation;


• leads to a deeper understanding of asanas;


• develops a sense of the subtle body;


• increases mental sensitivity.

4. Full Yogic Breath

Full breath is the most deep type breathing. It involves all the respiratory muscles and uses the entire volume of the lungs. With full breathing, the entire body is filled with fresh oxygen and vital energy.

Execution Technique
It is recommended to begin mastering full breathing in a sitting position - the back is straight, the whole body is relaxed, the fingers are connected in Jnana Mudra or simply lying on the knees. The facial muscles are also relaxed.

A complete breath consists of three stages:

• lower, diaphragmatic or abdominal breathing,


• medium, chest breathing


• upper, clavicular breathing.

Before you start take a full breath, you need to smoothly exhale all the air. Then a smooth inhalation is performed in the following order:

• We start with lower breathing - the stomach moves forward, and the lower sections of the lungs are filled with air.


• Breathing smoothly moves to the second stage - chest breathing. The chest expands with the help of the intercostal muscles, while the middle sections of the lungs are filled with air. The stomach tightens a little.


• Chest breathing smoothly flows into clavicular breathing. The subclavian and neck muscles are engaged, and the upper ribs are raised. The shoulders straighten slightly, but do not rise. This ends the inhalation.

Full exhalation also begins in the lower parts of the lungs. The stomach is pulled up, the air is smoothly pushed out. Then the ribs drop and the chest contracts. On last stage the upper ribs and collarbones descend. At the end of the respiratory cycle, the relaxed stomach protrudes slightly forward.

What to Pay Attention to

• When breathing fully, you should maintain a feeling of comfort; you should not overexert yourself while inhaling, overfilling the chest with air.


• The transition from one stage of breathing to another is carried out continuously; stops and jerks should be avoided.


• inhalation and exhalation are equal in duration.


• There is another option for performing full breathing for more experienced yogis, when the practitioner strives to make the exhalation twice as long as the inhalation, while also holding the breath for several seconds while inhaling and exhaling.

Number of Approaches
For beginners, it is enough to perform three cycles of full breathing. Experienced practitioners can perform up to 14 cycles.

Positive Effects of Full Breathing

• the body is filled with vital energy, fatigue goes away, and the overall tone of the body increases;


• the nervous system calms down;


• complete ventilation of the lungs occurs;


• the body is cleansed of poisons and toxins due to a good supply of oxygen to the lungs and blood;


• resistance to infectious diseases increases;


• All abdominal organs are gently massaged;


• metabolism improves;


• endocrine glands and lymph nodes are strengthened;


• the heart is strengthened;


• blood pressure is normalized.

Contraindications
Care should be taken when:

• any lung pathology


• cardiovascular diseases


• hernias in the abdominal cavity.

Full yogi breathing is the basis of all yogi teachings about breathing, and you must become completely comfortable with it and master it perfectly if you want to get results from other forms of breathing. You don’t need to be satisfied with half-assimilation, you need to work seriously until this breathing becomes your normal breathing. It will take work, time and patience, but without these three things nothing has ever been achieved. The path to the science of breathing is not an easy one, and you must be prepared to work hard if you want results. The results given by complete control of breathing are very great, and no one who has achieved “full breathing” voluntarily returns to the old method; on the contrary, everyone says that their labors are generously rewarded. So, do not limit yourself to a quick glance and a superficial test of some of the breathing techniques indicated here, which for some reason especially attracted your attention, but be persistent and the results will not be slow to appear. If you treat the matter carelessly, then you will only make temporary entertainment out of the matter.

We consider it necessary, first of all, to say that full breathing is not something artificial and abnormal. On the contrary, it is a direct return to nature. Healthy adult savage and healthy child Civilized peoples breathe this way, but a civilized person, getting used to an abnormal way of life, abnormal clothing, etc., loses normal breathing. And we hasten to warn the reader that full breathing does not mean completely filling the lungs with air with each inhalation. You can inhale an average amount of air, following the method of full breathing, but distribute this large or small amount of air correctly throughout the entire volume of the lungs. However, several times a day, at a convenient time, you need to take a series of deep, full breaths to maintain the entire system in proper order.

The following simple exercise will clearly show you what full breathing actually is:

1. Stand or sit up straight. As you draw in air through your nostrils, inhale slowly, filling the lower part of your lungs, which is achieved by the action of the diaphragm, which, as it descends, presses gently on the abdominal cavity. By forcing your belly forward, fill the middle part of your lungs with air, spreading the lower (false) ribs, rib cage, and entire rib cage. Then fill with air top part lungs, expanding the upper chest and spreading the upper six pairs of ribs. In conclusion, you need to pull the lower abdomen inward, which will give support to the lungs and allow the uppermost part to be filled with air.
2. Hold your breath for a few seconds.
3. Exhale slowly, keeping your chest still wide and releasing your belly little by little as the air leaves your lungs. When all the air is out of your lungs, release the tension in your chest and abdomen. A little practice will make this whole movement easy for you, and once mastered, it will then become automatic.

At first glance, when reading this description, it will seem to you that a full breath consists of three separate movements. This is not true. Inhalation occurs in one movement, during which the entire chest rises in the indicated sequence, from the lowered diaphragm to the uppermost ribs and collarbones. Avoid jerks in breathing and try to do it with a smooth, slow movement. You must train yourself to take a full breath within two seconds.

It is easy to see that with this method of breathing, all parts of the respiratory apparatus are set in motion, and all parts of the lungs are exercised, down to their most distant cells. The chest expands in all directions. You should note that complete breathing is, indeed, a combination of lower, middle and upper breathing, following quickly one after the other, so that one common, integral, complete breath is formed.

You will see this when you take a full breath, stand in front of a mirror and put your hands on your upper abdomen to feel all the movements. At the end of the inhalation, you should slightly raise your shoulders so that, while raising the collarbone, you allow the air to pass to the very apex of the right lung, a place especially favored by tuberculosis.

Mastering full breathing may not be possible without some effort, but once you acquire it, you will never return to your present state.

Physiological effect of full breathing

No matter how much we talk about the advantages of full breathing over other forms, it will never be too much. And the reader who has carefully read the preceding pages will need no further indication of these advantages.

The practice of full breathing will make every person, both man and woman, completely free from the danger of contracting consumption or any disorder. respiratory organs, once and for all to get rid of runny noses, colds, coughs, bronchitis, etc. Consumption owes its origin mainly to decreased vitality, which in turn depends on an insufficient amount of inhaled air. A decrease in vitality makes the body more accessible and open to the penetration of pathogenic germs into it. Incomplete breathing allows a large part of the lungs to remain inactive, and these inactive parts of the lungs represent an open field for the activity of all kinds of bacilli, which overwhelm the weakened tissues and produce complete devastation in them, destroying all living things. Healthy, normal lung tissue has a strong resistance to bacteria. But the only way Having normal and healthy lung tissue means using your lungs correctly.

Consumptives are almost always narrow-chested. What does it mean? Only that they were devoted to the habit of incorrect and incomplete breathing, as a result of which their chests did not expand enough and developed incorrectly. A person who constantly practices full breathing will have a broad chest - and any narrow-chested person can develop his chest to normal size if he adopts this method of breathing. People with insufficient breast volume should pay attention Special attention on the way that seems to them to improve the functioning of their body, if only they value their life. All kinds of colds can be avoided by vigorous, albeit short, full breathing, precisely at the time when a person feels chills, which can lead to a cold.

If you feel chills, try to breathe heavily for a few minutes and you will feel the warmth spreading throughout your body. Most of Colds can be cured in one day by complete breathing and diet.

The quality of blood very much depends on its proper saturation with oxygen in the lungs, and vice versa, if the blood is not sufficiently saturated with oxygen, it becomes, as it were, liquefied and filled with all kinds of waste. Then the whole body begins to suffer from lack of nutrition and often signs of real acute poisoning appear in it, depending precisely on waste that is not promptly removed from the blood.

Since the entire body, all its parts and organs depend on blood for their nutrition, unclean blood must act on the entire system. The remedy against this is clear - the full breathing of the yogis.

The stomach and other digestive organs suffer greatly from improper breathing. And they not only feed poorly themselves due to lack of oxygen, but at the same time they feed the body poorly. In order for food to be digested and assimilated, it must be saturated with oxygen; without this, there cannot be proper digestion and assimilation. It is easy to see how and why weak and insufficient breathing interferes with the proper absorption of food. And when the absorption of food is abnormal, the body receives less and less nutrition, the appetite drops, the vigor of the body decreases, the energy decreases, and the whole person seems to wither and decline.

The nervous system also suffers from improper breathing, just like the brain. The spinal cord, nerve centers, and the nerves themselves, when there is insufficient blood supply or when the blood itself is poor, become weak and ineffective devices for transmitting nerve currents. And malnutrition of the nerves, nerve centers and brain begins when the lungs absorb an insufficient amount of oxygen. Another phenomenon occurs when the nerve currents themselves are weakened by insufficient breathing. Our purpose at this time is to draw the attention of readers to the weakening of the nervous system mechanism as a result of improper breathing.

Full breathing creates a rhythm that is a powerful means of renewal and revitalization of the body, available in the hands of nature. We want to be clearly understood. The ideal of a yogi is a body healthy in all its parts, under the control of a strong and developed will, animated by high ideals.

When practicing full breathing, as you inhale, the diaphragm contracts and produces gentle pressure on the liver, stomach and other internal organs. This measured pressure, together with the rhythmic movement of the lungs, acts on the internal organs like a gentle massage, stimulating their action and maintaining normal functioning. Each inhalation produces its own effect in this internal exercise and helps to establish normal blood flow to the digestive and excretory organs. With upper and lower breathing, the internal organs do not benefit from the beneficial results of this massage.

Those who are keen on gymnastics and other sports often forget that exercising the superficial muscles of the body is not everything. Internal organs also need exercise, and nature intended full breathing to train them. The diaphragm is nature's main tool for this internal exercise. Its movement vibrates all the important organs of digestion and excretion, massages and compresses them with each inhalation and exhalation, fills them with blood, then expels this blood and generally makes these organs live a more energetic life. Any organ or part of the body that is not properly exercised gradually atrophies and ceases to function. When the diaphragm moves weakly, the organs do not receive sufficient exercise and become ill. Full breathing forces the diaphragm to move properly while exercising the middle and upper chest. It is truly “full” in its effect.

Even from the point of view of official physiology, without at all touching on Eastern science, full breathing according to the yogic system is of vital importance for every person who wants to acquire health and maintain it. The simplicity of this means of renewing and revitalizing the body prevents many from understanding its importance.

And people spend fortunes trying to restore health with complex and expensive treatment systems, not noticing what is always at their disposal. Health itself is knocking on their door, but they do not let it in. Truly, the stone that the builders throw away is the cornerstone of the temple of health.

24.05.2006 7756 +12