Yoga for Beginners – Breathing Techniques – Thoracic, Abdominal & Friendly Breathing by Yogi Sandeep

Yoga for Beginners – Breathing Techniques – Thoracic, Abdominal & Friendly Breathing by Yogi Sandeep

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Namaste my name is Sandeep. Friends, if I challenge you to stay without
food for one day or two days without food, is it possible for you? Maybe it will be possible. What about water? Can you stay also without water? Maybe for a day. Maybe that also will be possible. But what about the breath? What about the air? Can you stay without that? Not even more than few minutes. If you stay away, if you don’t breathe, you
know what will be the end result. If person doesn’t breathe, the person die
and that is the reason why the breath continuously keeps on moving inside the body. Most of the time we are not aware of the way
the breath is moving right from the day we born till the day we die the breath is continuously
keeps on moving automatically and most cases because of lifestyle because of stress because
so many other factors our breathe starts becoming shallow. Friends do you know that our capacity of breathing
is hundred percent but how much do we breathe in breathe more than 25% of breathing capacity
we only use partial breathing our breathing has become quite Shallow quite little and
if you don’t take care then it can lead to some kind of problems physically and also
psychologically. The reason why I am saying this is when we
breathe we get Oxygen and when we deprive ourselves from oxygen indirectly the cells
gets affected also the breath when it is regulated well it can allow you to calm down your mind
can become nice relaxed calm so if the breath is not moving completely or properly the mind
can also become agitated the mind can also become restless so breathing is very important
friends to keep the body in a good condition and also to keep the mind in a good condition
even if you are breathing well sometimes people breath paradoxically in fact researches says
that more than 50% of people breath paradoxically that means what needs to come out goes inside
when we breathe in the chest in the abdomen is like a balloon so when the air goes inside
it expands and when we breathe out it falls back it contracts but few people, in fact,
I would say more than 50% of people when they breath in one expands and one contracts so
the inside system also gets little confused the diaphragm gets confused where to move. Should it expands when it should inhale or
because one is contracting and one is expanding it loses its way of moving properly so we
should understand what is the right way of breathing also because if you can breath rightly
automatically sinks at the physical level and also at the mental level can start falling
into place we can increase our physical energy and you can start concentrating easily we
can relax the mind easily so breath place a very important role and that is the reason
why breath is called as a bridge which connects the body and the mind so let us understand
what is the right way of breathing so there are three paths that will discuss in this
field the first participle is thoracic breathing the second is called abdominal breathing and
the third is called as friendly breathing. The purpose of doing thoracic breathing is
to make sure that we are expanding the chest from all sides keeping one palm on the chest
so that we can feel the movement so that we can rectify with the movement is right or
not few people when they breath in the chest collapses and the abdomen comes out that is
not what we want then we inhale he want to expand and when we exhale we want the chest
to contract so keeping one palm on the chest so now breathe breath deeply and slowly and
exhale gently and slowly so when you breath in the chest expands and when you breath out
the chest collapses lot of time when we breathe we usually breath from the front of the chest
but actually if you see the chest is at a 360 degree circumference is it possible for
us to expand to chest also from the sides and also from the back most of the time the
site on the back remains …….. so we need to awaken then so that we can use entire chest
area we can with this particular practice allow the breath to come more deeply so keeping
the palm on the chest front to the chest take 2 breaths feel the movement happening in the
front of the chest inhaling slowly exhaling how when we exhale the chest collapses. Inhaling slowly and deeply also exhaling slowly
and deeply. Friends, I am using this word slowly deliberately
the reason is people when they breath deeply they usually lift very fast they breath the
air inside they allowed the air to come inside very forcefully this is not what we want we
want the breathe to come out come in let the breath go out gently and slowly expanding
gently and deeply exhaling gently and completely so this was the front of the chest. Let us keep the hands by the sides of the
chest so that we can feel the movement happening also in the side of chest Inhale
slowly and deep exhale slowly and gently. A lot of people don’t feel the movement at
the side and that is the reason we keep the hand with practice you can release the hand
and you can still feel the breathe moving on side of the chest. Now let’s watch the back of the chest you
can keep one hand behind allowing the back of the palm to come between the shoulder places. Now feel that when you breathe in is there
any Movement in fact this is the area which required little more attention if you are
concentrating they are really well you can start feeling the movement in the back of
the chest also so inhaling exhaling slowly inhaling exhaling slowly last breath inhale
back of the chest going away from you when you breathe in and when you exhale feel how
it is coming back closer to you closer to the spine. So we watch the front of the chest we watch
the side of the chest then we watch the back of the chest is it possible now to club all
of them together so that we can do a complete thoracic breathing so when we breathe in we
can feel maybe initially the breath moving from the front then moving to the side then
moving to behind that is fine or sometimes we can start breathing where the breath can
move from behind to the side to the front anything is fine. What is more important is can the chest expand
from all the sides let’s do three breathe inhale slowly allow the breath to come in
gently and deeply and feeling the expansion of the chest from all sides exhale gently
and slowly feel how the chest is collapsing also from all sides. When we are breathing in we are not doing
any spinal movement it is the chest it is the thoracic region that is moving in not
a movement of the spine. Two more breathes inhale slow and deep feel
the front the side and the back of the chest expanding exhale gently. Last time breath gently in breath out gently
and completely so this is called as Thoracic breathing. Expanding the chest from all the sides. Now let us come to the abdomen breathing as
discussed before breathing when people do more than 50% people breathe paradoxically. A lot of people when they breath in the abdomen
goes in and when they breath out the abdomen goes out. This is not what we want or this is not the
right movement of the abdomen. The reason is when you breath in the chest
expands and the diaphragm contracts and goes down which pushes the abdomen wall out so
when we breath in the abdomen should actually come out and when we breathe out it should
go back inside. In few cases when people breath out the abdomen
goes out so what they can do is they can exhale they can start willing the abdomen wall the
unable button in towards the spine and when they inhale they should relax the abdomen
wall. This is how we can connect the movement of
the abdomen so keeping one palm on the chest to feel the movement of the chest but more
important keeping the other palm on the abdomen to focus on the abdomen don’t worry about
the chest if you want you can keep one palm only on the abdomen so that you can feel the
movement of the abdomen only chest will move don’t worry about the chest just focus on
the abdomen inhale let the abdomen come out slowly and when you exhale bring the abdomen
back inside contracting in. The muscles are contracting with the exhalation
not only the muscles are moving individually. It is the exhalation and the going of the
abdomen inside happening together. Inhaling relaxing the abdomen wall out exhaling
bringing the abdomen wall in. Two more breaths, inhale abdomen comes out
exhale bring the abdomen wall in. last time inhale and exhale and then release
your hand so first, we watch the thoracic breathing then we came to the abdomen breathing. Understanding what is the right way of movement
of the chest and the abdomen. Now, let’s combine both together. In breathing practice in pranayama both are
used and it is very important first to understand what is the right way of moving so that we
can focus on three areas clearly the thoracic and how when the chest expands the thoracic
region expands it drains the diaphragm little down which pushes the abdomen out. Can we focus on both the movements very clearly
both are coming out when we breathe in and both are going back inside when we breathe
out? Especially when we say chest the chest will
expand from all the sides during inhalation and the chest will collapse from all the sides
during exhalation so friendly breathing. You know friends why it is called as friendly
breathing if the breath is a move in this fashion properly it allows synchronization
to all the various systems of the body. We say that we are made up of different systems
it can be digestive, circulatory, respiratory, nervous system, endocrine system and so on
so when we breathe rightly there is a fine-tuning fine coordination between various systems. Also, if you see if you can connect with them
with the breath rightly, the ability to keep both the body and the mind balanced also can
happen so this friendly breathing has a greater benefit and also with friendly breathing we
can also go for pranayama practice also so the base is friendly breathing if we can do
this well we can slowly slowly enter into the pranayama practice easily so let us do
this friendly breathing if you want you can keep one palm on the chest other on the abdomen
if you know the movement if you can feel the movement from inside then you can keep both
the palms on knees also fine so let us watch the movement when you inhale the chest expands
and the abdomen comes out when you exhale the chest collapses and the abdomen goes back
inside. Both are constructing both are falling both
are contracting to inhale chest expands abdomen comes out exhale chest collapses abdomen goes
in. Especially when you breath in let the chest
with the starting point chest expands which slowly emerges into the abdomen also expands
and during exhalation both can go inside together or anyone can do is fine. Last two breaths inhale feel how the chest
expands bringing the abdomen also out and exhale how the abdomen goes in and the chest
collapses. For the last time, breathe in chest expands
abdomen comes out breathe out abdomen goes in and the chest collapses and release if
we breathe in this fashion for some time slowly this task becoming habit if you can incorporate
this breathing in our day to day life maybe when you get time may be just about 10 breaths
and as you keep on practicing this can start becoming automatize or automatic. This can then become very easier for us and
if this breathing happens nicely then moving into pranayama becomes also easier. Friends, breathing is very important. Most of the time we are not aware of it. I want you to become aware of it and also
to breathe rightly. A right breathing a right approach to breathing
can fix a lot of other things not only physically but also mentally and emotionally and also
it can guide us in future towards the spiritual aspects which is the final goal of Yoga also. Thank you, Friends, for watching the video
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16 thoughts on “Yoga for Beginners – Breathing Techniques – Thoracic, Abdominal & Friendly Breathing by Yogi Sandeep”

  1. How cam we practice pranyam with friendly breathing??? And how much tym we should practice it in a day to become perfect for pranyam. Cz usually i get tired while doing pranyam cz when i breath in chest goes out but stomach goes in. Please suggest

  2. This practice is explained in such a simple straightforward way by you Sandeepji. Makes it easy for any beginner to understand how to breathe correctly . I have been practising it for awhile, it has helped me immensely . Thank you so much.

  3. Sir your voice is very soothing. Thank you. I love doing yoga. I wanted to learn yoga along with proper alignment and proper inhaling and exhaling. Is it possible to learn yoga by myself by following your vedios? Or do I need to join yoga class?

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