What is Breathing?
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| Deep Breathing |
What is the first thing we do as soon as we are born? That is Breathe! And what is the last thing we do before we die? Also Breathe! So, in this we will see about the 4 Powerful Deep Breathing Techniques and their benefits. Or How to do Deep Breathing?
Breathe is linked with every living creature from birth to date. So, we see breathe is life. It is the basis of our very existence. But unfortunately, don't give it much attention. If we begin to give more attention to our breathe you will be surprised by its power. Let's understand the benefits of breathing.
Breathing mindfully and deeply has several benefits such as increasing your efficiency and productivity experiencing enhanced stamina and energy level of body and mind. One Sanskrit text that is hath yoga pradipika that says that as the breathe moves so does the mind. When one is made steady other would be steadied. See? Isn't your breath powerful? The most powerful aspect the breathe has that it is a channel between body and mind. It promotes mind body cordination by balancing emotions and reducing impulsive behavior. It is the medium Yogi's used to tame this monky mind of ours. In Indian philosophical language it is called "Prana".
At the Yoga institute, more than 100 years ago, Shri Yogendraji termed 'prana' as bioenergy. He was the first to modify the traditional pranayamas techniques or we can say breathe - control techniques to suit the modern individual.
4 Powerful Deep Breathing Techniques:
Let's now understand breathing techniques. Shri Yogendraji formulated easy and simple techniques to be followed which are called as Yogendra pranayamas. These are the Techniques that can help you to breathe deeply. Let us look closely at 4 of these techniques. But a word of caution before you practice these techniques. Avoid holding of breath if you have hypertension, cardiac problems, respiratory problems and depression.
1. Yogendra pranaya
mas-1 OR
Equal breathing-
1) Sit your stand straight with your shoulder relaxed. If standing keep your feet 1- foot apart.
2) Keep your gaze fixed at the point ahead of you. Begin inhaling and count upto 3.
3) Begin exhaling and count upto 3. There is no holding of breath. Continue inhaling and exhaling slowly and gently while concentrating on the flow of your breath.
4) Practice about 4-5 rounds. With more practice, you can increase the inhale-exhale ratio to 4:4 to 5:5 depending upon your comfort.
2) Yogendra Pranayamas- 4 OR
Diaphragmatic breathing-
1) Lie on your back with knees bent.
2) Keep your heels close to your hips.
3) Keep your knees and feet close to each other.
4) Place one hand lightly on your navel and the other hand by your side. You may choose to close your eyes.
5) Begin inhaling slowly and fully count upto 5 while your diaphragm pushes your abdomen outwords.
6) Begin exhaling and count up to 5 while your abdomen comes down. Keep the count of inhalation and exhalation the same and do not hold your breath. Practice continuously about 5-6 rounds.
3) Yogendra Pranayamas- 5 OR
Shunyaka-
Suspension of breath after exhalation also called Shunyaka. In this Pranayama you have to-
1) sit erect in any meditative posture.
2) Place your hands on your knees palms facing down.
3) Close your eyes or fix your gaze at one point ahead. Inhale normally.
4) When the inhalation is complete, begin exhaling slowly and completely till you feel no more air remains within.
5) Pull your abdomen as possible and hold your breath for 5 seconds without any movement in the body.
6) Allow your abdomen to relax before you take next breathe in. Breathe normally a couple of times before you start next round.
7) Practice 4 to 5 rounds.
4) Yogendra Pranayamas- 7 OR
Kumbhaka-
Retention of breath after full inhalation is called as Kumbhaka.
1) Sit erect in any meditative posture. Place your hands on your knees, palm facing down.
2) Close your eyes or fix your gaze at one point ahead. After a short exhalation, begin inhaling fully and gradually till you feel really full. Make a mental note of the duration of inhalation.
3) Hold your breath for double the counts of inhalation. Breathe as per your capacity and don't overexert yourself. Exhale normally.
4) Take a few normal breaths before you take the next round.
5) Practice 4-5 rounds with pauses between each rounds.
So, this are the 4 Powerful Deep Breathing Techniques.
All the breathing techniques explained here increase your concentration, it promote steadiness of your mind and body, removes impurities and purify the pathways of 'prana' flow. They also have a calming effect on the brain and improve clarity of thoughts. Throughout your day, breathe mindfully. Observe the expansion of lungs and diaphragm during inhalation and the slight fall of the stomch during exhalation. These will not improve your ability to breathe deeply but will also bring you all it's powerful benefits.
So, this are the benefits of 4 Powerful Deep Breathing Techniques.