We need to breathe to stay alive. The body needs oxygen to survive. Better breathing can help us achieve better health. With a normal breath, we inhale an average of 500cc of air. The lungs can hold an additional 1500cc of air, although no exhalation is complete enough to totally empty the lungs. With a little practice, most of us can breath much more efficiently. For the lungs to fully expand upon inhalation, the whole rib cage must move, expanding and contracting together. For maximum health benefits and for better “peace of mind”, a free-moving, whole, full breathing technique should be used ALL the time. Regular, comfortable breathing reflects a calm state of mind, and can help to restore or renew your reservoir of energy.
During the yoga poses you'll be encouraged you to breathe fully and completely. It is important to remain aware of the state of your breathing, for the quality of your breathing accurately reflects the amount of tension held in the body. A general rule to remember for breathing during asanas is to breath out as you stretch, bend over, or down into a posture and breath in when lifting up or out of a posture.
Pranayama and Yogic Breathing
Pranayama is loosely translated as prana or breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana, the practice of postures, to help maximize the benefits of the practice, and focus the mind.
Below are a few of the most commonly used forms of pranayama. In class we most often practice Ujjayi, Dirgha, Retention and Counted Pranayama.
Ujjayi: Ujjayi is often called the "sounding" breath or "ocean sounding" breath, and somewhat irreverently as the "Darth Vader" breath. It involves constricting the back of the throat while breathing to create an "ah" sound -- thus the various "sounding" names.
How to do it
1. Come into a comfortable seated position with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.
2. Allow the breath to be gentle and relaxed as you slightly contract the back of your throat creating a steady hissing sound as you breathe in and out. The sound need not be forced, but it should be loud enough so that if someone came close to you they would hear it.
3. Lengthen the inhalation and the exhalation as much as possible without creating tension anywhere in your body, and allow the sound of the breath to be continuous and smooth.
To help create the proper "ah" sound, hold your hand up to your mouth and exhale as if trying to fog a mirror. Inhale the same way. Notice how you constrict the back of the throat to create the fog effect. Now close your mouth and do the same thing while breathing through the nose.
Dirgha Pranayama: Known as the "complete" or "three-part" breath, dirgha pranayama is deep breathing technique using diaphragmatic or "belly" breathing.
How to do it
1. Sit with your spine erect and bring your hands to encircle your lower ribs with your fingers resting on the front of your belly and thumbs against the back of your ribs, palms gently pressing against your waistline. Apply just enough pressure to feel your rib bones underneath your palms. Begin taking long, slow, and deep breaths through the nostrils.
2. As you inhale, allow the belly to fill with air, drawing air deep into the lower lungs and feel your ribs press into your palms and thumbs as your belly expands into your fingers. As you exhale, allow the belly to deflate like a balloon and feel your ribs and belly move away from your hands, fingers and thumbs. Repeat several times, keeping the breath smooth and relaxed, and never straining. Repeat several times.
3. Now slide your hands up to encircle your middle lungs. Breathe into your belly as in Step #1, but also expand the mid-chest region by allowing the rib cage to open outward to the sides into your palms. Exhale, feeling your ribs contract away from your palms. Repeat several times.
4. Finally, move your hands to find your upper lungs by tucking your thumbs under your armpits and spreading your fingers across your chest. Follow steps #1 and #2 and continue inhaling by opening the upper chest. Notice the expansion under your fingers. Exhale and feel the chest fall away from your fingers. Repeat several times.
5. Let your hands rest on top of your legs with your palms facing up and visual 3 sets of hands encircling your lower, middle and upper lungs as they expand and contract with breath as you combine all three steps into one continuous or complete flow.
We will often add “retention” breathing to either of the breathing techniques noted above. This is an advance breathing technique and should not be practiced if it makes you feel uncomfortable or stressed. After the inhalation, pause for a few heartbeats, exhale pausing again for a few heartbeats. Then try to make the exhalation longer than the inhalation and let go completely.
Counted Breath: This technique is practiced for a specific duration or number of rounds in one session. For example, inhaling for a count of 10, exhaling for a count of 10. The counting helps keep your mind from drifting and the simplicity helps keep your mind relaxed.
Nadi Shodhana: Nadi Shodhana, or the sweet breath, is simple form of alternate nostril breathing suitable for beginning and advanced students. Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing -- so Nadi Shodhana means channel cleaning. Nadi Shodhana breathing calms the mind, soothes anxiety and stress, balances left and right hemispheres and promotes clear thinking
How to do it
1. Hold your right hand up and curl your index and middle fingers toward your palm. Place your thumb next to your right nostril and your ring finger and pinky by your left. Close the left nostril by pressing gently against it with your ring finger and pinky, and inhale through the right nostril. The breath should be slow, steady and full.
2. Now close the right nostril by pressing gently against it with your thumb, and open your left nostril by relaxing your ring finger and pinky and exhale fully with a slow and steady breath.
3. Inhale through the left nostril, close it, and then exhale through the right nostril.
That's one complete round of Nadi Shodhana --
4. Inhale through the right nostril, exhale through the left,
inhale through the left, exhale through the right.
Begin with 5-10 rounds and add more as you feel ready. Remember to keep your breathing slow, easy and full.
