Short and simple, no intro this time.
It has to be Nasal Breathing remember.
There are four methods of breathing, and only one is optimal: the complete breath. Let’s explore each of these methods:
- Lower Abdominal Breathing: Utilizes the lower part of the lungs.
- Intercostal or Middle Breathing: Involves the middle region.
- Clavicular or Upper Breathing: Focuses on the upper part.
- Complete Breathing: Uses the entire lung capacity.
Table of Contents
The Importance of Complete Breathing
Complete breathing involves starting from the bottom and moving upward. When inhaling, your abdomen should inflate first, followed by the middle and then the upper lungs.
Why is it crucial to use the full lung capacity?
Using the total lung capacity is comparable to chewing food well: you absorb more nutrients, and in this case, more prana.
If this seems difficult, start practicing lower abdominal breathing, which is easier to measure. Once you get used to inflating your abdomen at the start of your breath, you’ll have made significant progress.
How to Practice Complete Breathing (!!)
- Position: Sit or stand with your back straight.
- Inhalation: Breathe through your nose. Start by filling the lower part of your lungs using your diaphragm.
- Expansion: As you inhale, expand your chest and allow the upper part of the lungs to fill.
- Exhalation: At the end of the inhalation, slightly retract your abdomen to provide support to the lungs.
At first, it may seem that this breath consists of three distinct movements, but it is actually a continuous process.
Universal Benefits of Complete Breathing
From a Western physiological perspective, without reference to Eastern philosophies, this yogic breathing system is vital for everyone who wishes to acquire and maintain health.
“The simplicity of complete breathing keeps thousands from taking it seriously, while they spend fortunes seeking health through complicated and expensive systems.”
Yogi Ramacharaka
Benefits of Training the Diaphragm and Intercostal Muscles
By training your intercostal muscles and diaphragm, you increase your respiratory capacity. This leads to numerous health benefits, such as:
- Improved blood oxygenation.
- Strengthened immune system.
- Reduced contagion risk.
- Increased energy.
- Greater relaxation and activation of the parasympathetic system, all through nasal breathing!
“Complete breathing is fundamental in the science of the Yogi. Mastering it requires time and patience, but the benefits are invaluable. There is no royal road to the science of breath; the student must be prepared to practice and study earnestly if they expect results.”
Yogi Ramacharaka
The Importance of Rhythm in Complete Breathing
When practicing complete breathing, maintaining the right rhythm is essential. A proper rhythm enhances the effectiveness of your breath and helps synchronize the body and mind for a state of calm and balance.
Ideal Rhythm
Align your breathing with your heart rate. The rhythm should be:
- Inhale: 6 beats (or seconds)
- Hold: 3 beats (or seconds)
- Exhale: 6 beats (or seconds)
- Hold: 3 beats (or seconds)
TL,DR:
- Practice the complete Breathing and make your life better.
Remember this is part 3 , of “Breathing like a Champ” based on “The Hindu-yogi science of breath” Here you can find more depth knowledge and some practices that won’t be mentioned here.
This resume has until Chapter X, just to give a quick review, find out about other techniques in the book.
-Previous post of the series:
Part I & Part 2:
