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Yoga Breathing (Pranayama)
Most people use only a fraction of their lung capacity for breathing. They
breathe shallowly, barely expanding the ribcage. Their shoulders are hunched,
they have painful tension in the upper part of the back and neck, and they
suffer from lack of oxygen. They should learn the full Yogic breathing.
There are three
basic types of breathing.
- Clavicular breathing is the most shallow and worst possible type. The
shoulders and collarbone are raised while the abdomen is contracted during
inhalation. Maximum effort is made, but a minimum amount of air is obtained.
- Thoracic breathing is done with the rib muscles expanding the rib cage, and
is the second type of incomplete breathing.
- Deep abdominal breathing is the best, for it brings air to the lowest and
largest part of the lungs. Breathing is slow and deep, and proper use is made of
the diaphragm.
Actually, none of these types are complete. A
full Yogic breath combines all three, beginning with a deep breath and
continuing the inhalation through the intercostal and clavicular areas.
To get the feel of
proper diaphragmatic breathing, wear loose clothing and lie on the back. Place
the hand on the upper abdomen, where the diaphragm is located. Breathe in and
out slowly. The abdomen should expand outward as you inhale and contract as you
exhale. Try to get the feeling of this motion.
Once you feel
proficient in the practice of the abdominal breathing you will be ready to learn
the Full Yogic Breathing. Breathe in slowly, expand the abdomen, then the
ribcage, and finally the upper portion of the lungs. Then, breathe out in the
same manner, letting the abdomen cave in as you exhale. This is the Yogic
complete breath.
By far the most important thing about
good breathing is the Prana, or subtle energy of the vital breath. Control of
the Prana leads to control of the mind. Breathing exercises are called
Pranayamas, which means to control the Prana.
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