Learn to Breathe: Yogic Breathing Exercises

Learn to Breathe: Yogic Breathing Exercises

Articles Blog


studies have shown that controlled
breathing is associated with number of health benefit including better functioning of immune
system production of information and
maintaining healthy blood sugar levels with all these benefits in mind let us
start with very simple exercise and breath
awareness and we’ll now start with some breathing exercise you
may be sitting, lying down or standing choose whichever is most comfortable for
you important thing is to help your spine as straight as possible and have your chest open, your shoulders down, gently pushed outwards you back (takes a deep breath in) now I would like you to close your eyes
and focus on your breath and you as you breathe through the nose just take a minute take a minute to close your eyes and observe your body breathing do not try to control the
breathing simply observe it notice the air coming into your lungs and slowly being expelled notice as it comes in your chest is expanding and then air comes out and you can feel the air movement on your upper lip and you can feel your chest collapsing and as you breathe in and out through your nose take a minute to notice now deep is your normal breath notice which part of your body is active
while breathing…your upper chest your mid chest…your abdomen just observe and become aware of how deep or Shallow your breathing is…One of the most important things in helping our bodies to stay healthy or to recover… is to make sure that we breath properly using full capacity of our lungs the following exercise is simple…but may not be easy for you, at first, especially if you breathe only with the upper part of your chest…with practice and growing awareness I’m sure you will
be able to learn to breathe in the way that will help to support and to heal you body So let’s look what happens during out breathing let’s do all breathing exercise I want you to put your hands on you upper
chest and breathe into your hand so as you inhale your chest gently lift up as you exhale…your chest gently collapse it…notice that this breath is very very shallow (exhales shallow breath) this is the first part of your deep breathing (takes a breath) now I want you to move your hands to your mid chest and just where your rips end and start breathing into your hands and you will notice that your chest will expand a little bit side sideways and it is called mid chest breathing (breathing out through nose)
so it’s not about lifting your chest anymore…you will feel that your
hands are going sideways and your chest expands sideways….feel that well close your eyes and focus on that feeling like that movement to the side and finally want you to put your hands
on your belly and now we will start to work with the
diaphragm and instead of lifting it up we will lower it on the inhale and so I want you to breath into your hands
(take a deep breath in) noticed that upper part and mid chest is not moving at all I’m just working with my diaphragm breathing into my hands excellent now we will connect all 3 parts of the breath into one breath which is
called actually yogic breath…so we’ll start from the bottom up or you can start from the
top it depends which feels more comfortable for you I prefer to breath in right to the bottom first and then fill the rest…so lets start with first chest…mid chest and diaphragm and then reverse it….diaphragm mid chest upper chest as you can see I have no air to talk…and again inhale in and exhale one more time…inhale you see you can connect those three
stages and make it one breath…this type of
breath, often called yogic breath over time becomes deep and smooth with time and practice…with some
practice you will also find that this type of slow and deep breathing quiets the mind the usual chatter in our mind quiets
down and your thoughts become more calm…so I want you to make sure that you now recognizing and use all three parts of your breath once again breath deeply into your upper chest mid chest and abdomen and slowly breathe out once again by now your breath should be fairly smooth your body relax and mind clear (breaths in deeply) an additional benefit of this type of breathing is we slow down the breath…usually we breath 15 or more times a minute…when we start engaging yogic breathing…we can slow
down the breath to 6 or maybe more or maybe less breaths per minutes and that relaxes the body that also triggers your autonomous nervous system to
completely relax and relax the body there is a lot we can do with a breath if we can practice and regain the proper deep breath in our everyday life

Leave a Reply

Your email address will not be published. Required fields are marked *