BREATHING PROPERLY
Breathing or respiration is an essential function for all species of life. Correct breathing is one of the simplest ways of helping to bring balance and vitality to the body, emotions and mind. Breathing has three aspects - the physical, mental and pranic (prana is the subtle life force which pervades all creation, if we can control this life force we can achieve mastery over the body and mind).
Physical Aspects of Breathing.
Breathing is necessary for life but few people pay attention to breathing properly. Incorrect breathing means only part of our respiratory capacity is used. When we consume food our cells break down its chemicals producing water and carbon dioxide as waste products in a process called metabolism. This process requires oxygen, which once inhaled is absorbed in the bloodstream through the lungs. The waste carbon dioxide passes through the blood to the lungs to be exhaled. The oxygen-rich blood carried by the red blood cells is then pumped to all parts of the body to be used in metabolism.
Proper breathing gives efficient functioning of every cell allowing optimum value to be derived from nutrients. It also allows the body to be rid of noxious gaseous by-products of metabolism.
Mechanics of Correct Breathing.
Proper breathing demands a three part movement. Firstly, air is drawn in through the nostrils, the diaphragm moves down causing the abdomen to expand, filling the lower lungs. Secondly, the ribcage expands filling the middle lungs, and thirdly, the collar bones lift filling the top part of the lungs.
For exhalation the process is reversed. The collar bones fall, the expanded ribs relax and the abdomen is drawn in. This process, though described in stages, needs to be practised smoothly. To breathe properly takes a while to get used to as most people breathe only using the top part of there lungs, literally starving the body of oxygen, and preventing complete elimination of the noxious waste products.
Mental Aspects.
Brain cells have a high rate of metabolism, thus the brain requires more oxygen than any other organ in the body. In times of stress it is recommended to take a deep breath providing much needed oxygen to the brain. Aroused or angry emotional states accompany short, shallow breathing. Deep, steady breathing helps maintain our mental balance and emotional control, and improves concentration and physical co-ordination. The two sides of the brain control opposite sides of the body, but also have specific functions to deal with different aspects of our lives. Yogic breathing help to maintain the balance between the right and left sides of the brain.
RIGHT SIDE Feminine; Intuitive; Subjective;Yin; Emotional; Inner-directed ; Simultaneous ;Holistic; Moon
LEFT SIDE Masculine; Logical; Objective Yang; Rational; Outer-directed; Sequential; Analytical Sun ;
Prana.
The primal energy of the universe is called prana it is the sum total of all forces such as motion, magnetism, gravitation, electricity, heat, sound, and thought. All these forces begin and end in prana. Prana can be stored in the body to great effect. It can help to boost our immune system, stimulate the endocrine glands, purify and perfect the organs, muscles, bones and blood. Breath is the mechanism by which prana enters the body. Correct breathing allows a full quotient of prana into the body to aid the healing process.
Breathing Exercise 1.
The most important elements in yogic breathing are that the breath is deep and regular. The first and most important exercise is to develop an even, full rhythm. This is best practised either lying flat on the back, or in a cross-legged or seated pose with the spine and head in a straight line. It is important to develop the habit of full yogic breathing as described above. Inhale gently through the nose, feel the abdomen expand first, then the ribcage, and finally feel air filling the upper chest. Exhale evenly and slowly and watch the air as it leaves the lower lungs first, then the middle and lastly the top part.
Breathing Exercise 2.
When full yogic breathing has been mastered concentration and mental balance will be improved by focusing attention on specific aspects of the breathing cycle. There is a point where the inhalation has finished yet the exhalation has yet to start. Similarly after the breath has been exhaled try to concentrate on the point before the inhalation. To identify with these moments gives a true sense of freedom from the souls link to the breath.
Breathing Exercise 3.
This exercise uses alternate nostril breathing to strengthen the respiratory system and develop an infallible tool for balancing the mind. Exhalation is twice as long as inhalation thus removing stale air and waste products from the lungs, the alternate nostril breathing leads to an equilibrium of the mind as each nostril has the same flow of air, whereas normally one nostril functions more than the other. The mantra "OM" is used throughout this exercise to add further potency to the state of tranquillity induced as it represents all existence and returns us to the core of our being. 1. Close the right nostril with the thumb and inhale to a count of 4. When counting mentally repeat "OM" for each count. 2. Close the left nostril with the ring and little finger. Hold the breath for a count of 16, mentally repeating "OM" for each count. 3. Release the right nostril, and exhale fully for a count of 8 repeating "OM". 4. Keep the left nostril closed, inhale through the right for a count of 4 repeating "OM". 5. Close both nostrils and retain breath for a count of 16 repeating "OM". 6. Release the left nostril, and exhale to the count of 8 repeating "OM" for one round of the cycle. Build up the number of cycles to at least 10 daily.