Yoga Benefits

The Full Yoga Breath is used throughout many of yoga poses because it uses all of the lung capacity for maximum energy. Deep breathing techniques increase oxygen supply to nourish every cell in the body. The body’s response to an overabundance of oxygen in the blood is to slow down respiration rate and brain function, to allow carbon dioxide levels to return to normal. During this time, the mind and body become very quiet. You can experience this stillness for moments at a time during your yoga routines. With simple breathing techniques, you can take yourself down into that deep velvety darkness behind the eyes and, in the stillness, practice listening to what is to be revealed to you moment by moment.Breathing techniques train your mind to tune out outside stimuli and to focus your energy and concentration, which has a calming effect. The less anxious you become, the more you can detach yourself from all those busy-yet­unimportant thoughts and regain a sense of control. The more you practice deep breathing, the more energized your thoughts will become, and the more empowered you will feel.

Babies automatically practice the Full Yoga Breath, because this is the way we were born to breathe. Unfortunately, because of poor posture and rushing to meet deadlines, adults have forgotten how to breathe naturally and effortlessly. Many people sit slouched in front of the television, hunched in front of the computer, or clutching a steering wheel for much of the day. These poor sitting habits compress the diaphragm and lead to shallow breathing, with resultant neck and shoulder pain. Most adults take breathing for granted and do not breathe consciously or use their entire lung capacity.

Benefits

• Improves concentration, energy levels, resistance to disease and infection, circulation, capacity to manage stress, and ability to switch off mentally
• If practiced regularly with relaxation and visualization techniques, eliminates cravings and dependency on health-destroying substances such as nicotine, alcohol, sugar, and excess fats

Focus

Consciously release and expand your diaphragm to allow more oxygen into your lungs.

Stage 1

Focus

On the inhalation, allow the area around your navel to balloon up, on the exhalation, expel all of your breath to prepare your lungs for the next inhalation.

1. Lie on the floor on your back with your arms at your sides, palms facing up, and feet flopped apart. Begin to pay attention to your breath.
2. Ask yourself the following questions:
3. Does my breath feel stuck around the middle of my abdomen or in the top of my chest? (Release any tightness with the exhalation.)
4. Are my inhalations the same length as my exhalations? (Make them both even.)
5. Am i straining on the inhalation or the exhalation? (Don’t force the breath, relax into the breathing.)
6. Slowly inhaling through your nose for a count of 4, expand your lower abdomen up, as though you were releasing a tight belt across your tummy. Feel the lower part of your lungs expand and fill with air.
7. Exhaling for a count of 4, consciously pull your abdominal muscles back down slowly to flatten your abdomen.
8. Repeat the inhalation and exhalation 3 times.

Stage 2

Focus

1. Stretch the tiny muscles between each rib bone, so your ribs can lift up and sideways.
2. Inhaling slowly for a count of 4, expand your lower abdomen.
3. Continue breathing for 2 more counts, and widen your ribs up and sideways. Feel the middle part of your lungs fill with air.
4. Exhaling for a count of 6, flatten your abdomen, then your ribs.
5. Repeat the inhalation and exhalation 3 times.

Stage 3

Focus

1. Make the movement of your abdomen, ribs, and upper chest smooth and rhythmic, without strain-like the ebb and flow of waves on a beach. Relax as you exhale as slowly as possible.
2. Inhaling slowly, expand your abdomen and ribs for a total count of 6.Inhaling for another count, expand your upper chest muscles just under your collarbone. Feel the top part of your lungs fill with air.
3. Exhaling for a count of 7, feel first your abdomen, then your ribs, and finally the top of your chest empty of air.
4. Repeat the inhalation and exhalation 3 times.

Complete

1. Combining Stages 1-3, practice 7 rounds of Full Yoga Breath, inhaling and exhaling for a count of 7 each time.
2. Return to your normal breathing pattern.

Because the Full Yoga Breath is so integral to yoga practice, a few points are worth noting:

• This is not a race, so do not rush your progress. Take time to become familiar with your breathing pattern; it is unique to you. With practice, it will become one of your most important tools for maximizing health and well-being.
• Full Yoga Breath is best practiced lying down initially, until it becomes rhythmic and easy. When the technique becomes easier, it can be prac­ticed standing or seated.
• The best time to practice this breath is on waking, when your body is relaxed. If you struggle to get out of bed each morning, try this breath 7 times on waking. As your body fills with oxygen and your brain becomes energized, you should find it much easier to become active.
• At first, this technique may feel awkward. It takes time to undo bad breathing habits. Initially, exaggerate the movement of your chest, to experience the full expansion and contraction of your lungs as they fill with air. The breath will become quieter with practice.
• This deep breathing technique is used when practicing many yoga poses: gather the energy within on the inhalation, and extend and stretch into a pose on the exhalation.
• Do not be alarmed if you feel a little dizzy after completing this breathing technique. Make the counts a little faster until you feel more comfortable. It may take time for your brain to get used to the increased oxygen supply if your breathing is normally shallow.

Warnings

Although you may become a little dizzy the first few times you practice this technique, the feeling will pass with time and practice. Breathing techniques can be quite taxing on your lungs if you are normally a shallow breather, so start gradually. Even a few minutes a day is beneficial. With practice, the time can be increased safely if you follows a few commonsense guidelines.

• If you suffer from hypertension, do not strain by making your inhalations and exhalations too deep. If you feel any discomfort, stop and rest for a while before continuing.
• If your head becomes hot, lie down in a relaxed position to rest for a few minutes to recover from the strain. More is not necessarily better.
• If you feel dizzy or lightheaded, stop immediately and return to your normal breathing pattern.