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| Position for Three-Part Yogic Breath While Lying on the Floor |
Yogic Breathing Exercises
Yoga Breathing Exercise 1: Three-Part Yogic Breathing
Most men breathe shallowly from the chest. In three-part yogic breathing, air is inhaled into the lungs and sequentially fills the entire torso, beginning with the lower belly and rising up through the upper abdomen to chest, upper chest, and even to the shoulder area.
In preparation for doing three-part yogic breathing, it can be helpful for you to get a feeling for how you routinely breathe. To do this, lie on your back, preferably on the floor (see Fig. 16.1). Lying on a padded surface such as a rug or blanket can provide you with some cushioning. Place a pillow or bolster under your knees and/or the back of your head to increase your level of comfort in this position. You can also experiment using a rolled-up or folded towel to support your knees or head. Breathe as you normally would: Observe your breath.
If you are like most men, you are probably taking a shallow breath, mainly into the chest area. This type of breath is a shorter breath than full three-part yogic breathing, and it does not provide as rich a supply of oxygen and vital life energy as full yogic breathing. Now, place your hands on your abdomen. As you inhale, fill up the area of your abdomen and solar plexus with as much air as you comfortably can. Do this with ease, not strain. Use your hands to feel the area of your stomach rising. Now exhale. Practice inhaling and exhaling deeply into your abdomen for several rounds of breath. You are now practicing abdominal breathing, and you are allowing your body to benefit from drawing in even more oxygen than with shallow, chest breathing.
Yoga Breathing Exercise 1: Three-Part Yogic Breathing
Most men breathe shallowly from the chest. In three-part yogic breathing, air is inhaled into the lungs and sequentially fills the entire torso, beginning with the lower belly and rising up through the upper abdomen to chest, upper chest, and even to the shoulder area.
In preparation for doing three-part yogic breathing, it can be helpful for you to get a feeling for how you routinely breathe. To do this, lie on your back, preferably on the floor (see Fig. 16.1). Lying on a padded surface such as a rug or blanket can provide you with some cushioning. Place a pillow or bolster under your knees and/or the back of your head to increase your level of comfort in this position. You can also experiment using a rolled-up or folded towel to support your knees or head. Breathe as you normally would: Observe your breath.
If you are like most men, you are probably taking a shallow breath, mainly into the chest area. This type of breath is a shorter breath than full three-part yogic breathing, and it does not provide as rich a supply of oxygen and vital life energy as full yogic breathing. Now, place your hands on your abdomen. As you inhale, fill up the area of your abdomen and solar plexus with as much air as you comfortably can. Do this with ease, not strain. Use your hands to feel the area of your stomach rising. Now exhale. Practice inhaling and exhaling deeply into your abdomen for several rounds of breath. You are now practicing abdominal breathing, and you are allowing your body to benefit from drawing in even more oxygen than with shallow, chest breathing.
Continue your experimentation further by placing your hands along the sides of your chest, so that your hands are covering the lateral sides of your ribs. Inhale deeply into your abdomen and allow the breath to continue to rise and fill up completely the area of your chest. With your hands, feel your ribs rising and separating as the chest fills up with rich oxygen. As you exhale, allow the breath to empty first from your chest and then from your abdomen. Feel the ribs return to their original position as the chest deflates. The abdomen also contracts. Practice several rounds of inhalation and exhalation in this manner: As you breathe in, feel your abdomen fill completely, and then your chest and ribs. As you breathe out, feel your ribs and chest deflate and your abdomen contract. Breathe slowly and rhythmically.
Don’t force your breath, and don’t hold it, either. Finally, to complete the introduction to three-part yogic breathing, place your hands on your upper chest, below your collarbones. As you inhale, allow your abdomen to rise as it fills with oxygen. Next, allow your chest and ribs to rise and expand. Finally, feel your upper chest, all the way out to your shoulders, expand and rise. Feel your breath rise completely with your hands resting lightly on your upper chest. As you exhale, allow the upper chest and shoulders to deflate. Allow your hands to register the sinking sensation of
your upper chest as it lowers to its original position. Next, allow the air to empty out of your chest as it sinks back down. Finally, let your abdomen contract as you completely expel any remaining air. Practice breathing in and out in this fashion for several minutes: As you inhale, allow your abdomen, then chest, and finally upper chest and collarbones to fill with rich, freshly oxygenated air. As you exhale, reverse the movement: feeling your upper chest and collarbones sink back down as you breathe out, followed by the sinking of your chest, and finally, the contraction of your abdomen. You are expelling from your body all the air containing the carbon dioxide and other toxic waste products that have been created by the metabolic processes of your body’s cells. You are cleansing and healing yourself all the way down to the cellular level.
After you have practiced this full three-part yogic breathing, take stock of the effects of this breathing exercise. How do you feel in relation to how you felt before you began your practice of this breathing technique? How does this type of breathing compare to your habitual way of breathing? Did any parts of this breathing have a special feeling to you— were they difficult to perform or did they feel particularly good to you? Make a note of any sensations and observations. Try not to judge yourself. Let your breath be your guide and teacher.
Practice this full three-part yogic breathing as regularly as you can. Once you are comfortable practicing it in a supine position, try practicing this yogic breathing when seated or standing. It will help you to relax and energize simultaneously. When faced with a stressful situation, taking a short break to do a few rounds of three-part yogic breathing can help calm and still your mind so that you will be better able to deal with the cares and concerns that life might throw your way.
Don’t force your breath, and don’t hold it, either. Finally, to complete the introduction to three-part yogic breathing, place your hands on your upper chest, below your collarbones. As you inhale, allow your abdomen to rise as it fills with oxygen. Next, allow your chest and ribs to rise and expand. Finally, feel your upper chest, all the way out to your shoulders, expand and rise. Feel your breath rise completely with your hands resting lightly on your upper chest. As you exhale, allow the upper chest and shoulders to deflate. Allow your hands to register the sinking sensation of
your upper chest as it lowers to its original position. Next, allow the air to empty out of your chest as it sinks back down. Finally, let your abdomen contract as you completely expel any remaining air. Practice breathing in and out in this fashion for several minutes: As you inhale, allow your abdomen, then chest, and finally upper chest and collarbones to fill with rich, freshly oxygenated air. As you exhale, reverse the movement: feeling your upper chest and collarbones sink back down as you breathe out, followed by the sinking of your chest, and finally, the contraction of your abdomen. You are expelling from your body all the air containing the carbon dioxide and other toxic waste products that have been created by the metabolic processes of your body’s cells. You are cleansing and healing yourself all the way down to the cellular level.
After you have practiced this full three-part yogic breathing, take stock of the effects of this breathing exercise. How do you feel in relation to how you felt before you began your practice of this breathing technique? How does this type of breathing compare to your habitual way of breathing? Did any parts of this breathing have a special feeling to you— were they difficult to perform or did they feel particularly good to you? Make a note of any sensations and observations. Try not to judge yourself. Let your breath be your guide and teacher.
Practice this full three-part yogic breathing as regularly as you can. Once you are comfortable practicing it in a supine position, try practicing this yogic breathing when seated or standing. It will help you to relax and energize simultaneously. When faced with a stressful situation, taking a short break to do a few rounds of three-part yogic breathing can help calm and still your mind so that you will be better able to deal with the cares and concerns that life might throw your way.
