Breathing   You have been breathing since the day you were born? Well, breathing is not just about sucking in and blowing out air: it is a science as well as an art!   Theresa 14 January 2007

Breathing is very important in Yoga and it is the 4^th of the 8-limbs in Astanga Yoga:

Pranayama (conscious control of breath)

Technique

To gain the benefit of a 'full breath' : 

1)   Ensure that we are not wearing any tight or uncomfortable clothes/accessories that may restrict breathing movements

2)   Relax (watch out for that tense neck, shoulder, or stomach muscle), and

3)   Exhale - slowly and gently expel air from lungs. The lower air pressure within the lungs will cause air from the atmosphere to rush in when we inhale

4)   Spine straight (watch your posture: when lying down, sitting or standing are you leaning forward, backward, to the side or curved up?)

5)   Pay attention to 3 parts of our body:

      a) Diaphragmatic/abdominal/belly breathing

    - be aware of the abdomen rising and falling

      b) Intercoastal/thoracic/chest breathing

          - watch the ribcage/thoracic cage expand (wing out) to the sides

          (chest breathing only = shallow breathing, very tense/rigid abdominal wall,

          heart rate & bp may be unhealthily high, cold & damp hands/feet,

         feel the need to sigh or yawn or ‘suck’ in deeply to get sufficient air into lungs)

c) clavicular breathing - pay attention to the sternum/collarbone (clavicle) area lifting

6)   Complete yoga breathing – exhale and then inhale a, b, c (in sequence)

      [Complete breathing is cleansing (more carbon dioxide expelled)

      and energizing (more oxygen absorbed into blood stream)]

7)   Beginners should breathe naturally at first (whilst mentally observing the breathing process) and slowly through time incorporate the above yoga breathing techniques.

Point to Note

Breathe:

1) Gently – not forceful or too much exertion

2) Smoothly – without pauses (in between or end of inhalation/exhalation) and not jerky

3) Evenly/consistently – not erratic rate

4) Deeply – complete inhalation and exhalation (but not extreme!)

5) Quietly – not noisy or distracting

6) With mental focus on the whole process of breathing – conscious breath control (Pranayama!)

Tips

Autonomic Nervous System:

1) 2:1 breathing at a comfortable pace (e.g. exhale 8 seconds, inhale 4 seconds)

2) Through the nose (because the receptors that affect the heart rate are located at the sinus area)

3) Slows down the heart rate and reduces blood pressure.

Those who suffer from long term overstimulated nervous system (e.g. due to highly stressful work or relationship situation), panic attacks, anxiety, tension/stress headaches or poor breathing habits can benefit from a daily practice of 2:1 breathing – they will feel calmer, more relaxed, and harmonious.