In…and out…
Since you were born into this world, life has been sustained through a variety of means. One of which, is the act of breathing.
Many people do not take conscious effort in their breathing, but let the body do as it pleases. However, the awareness and control of breathing (known as Pranayama in Yoga) has many health benefits. Prana means ‘life force.’
For example: heart rate, blood pressure, digestion, circulation, and other bodily functions we typically feel we have no control over can be influenced through breathing techniques and awareness. Additionally, it lowers stress, makes one more relaxed, and makes us more mindful of the present.
The act of breathing has many symbolic meanings as well. Life and death, creation and destruction, the conscious and the un-conscious, darkness and light, wake and sleep, and the list goes on!
So, what are the issues with breathing and what are some techniques to better supply your body with oxygen? Let us find out.
Two Aspects of Breathing
High breathing: High breathing is the type of breathing which involves using the chest primarily. The majority of people do this without being aware of the consequences. When you take rapid, shallow breaths with your chest, you are not receiving as much oxygen as you would while doing abdominal breathing. The upper lobes of the lungs have much less air capacity and very little room for expansion.
The consequences of this form of breathing can be stomach, constipation, digestive, and gynecological issues.
However, do not fear! Breathing can be trained.
Low breathing: Also known as abdominal breathing, this is by far the most effective method way to breathe. The lower lobes of the lungs have more capacity than the higher lobes, increasing circulation and resulting in more oxygen being received.
Abdominal breathing involves moving the diaphragm out when inhaling and out as you exhale.
When inhaling, lightly allow your belly to push outwards, utilizing the lower lobes of the lungs.
If you place one hand upon your abdomen and one hand on your chest and the hand on your abdomen moves more than the one on your chest, you are correctly using abdominal breathing.
Breathing Techniques
1. Ujjayi (‘ocean sounding’ breath)
This techniques involves lightly constricting the throat to create an ‘ah’ sound when inhaling, and exhaling. Just upon doing it a few times, it is easy to see why this technique is known to increase mindfulness and focus, as well as generating internal heat.
You can control the length of time of inhales and exhales for different results.
You mustn’t strain your throat much or make the hissing noise very loud, but just loud enough for someone to hear if they were walking by you.
Sit in a relaxed upright position or lay down when attempting it.
Breathing does not need to be forced, but gentle. Imagine that you were fogging up a window as you exhale.
2. Dirgha Pranayama (‘complete or three-part’ breath)
This technique is used to utilize the upper, middle, and lower parts of the lungs. Benefits include relaxation of the mind, oxygenated blood, proper diaphragmatic breathing, and it also helps to purge the lungs of residual carbon dioxide.
Without straining, take in air with your lower lungs. Then, upon exhaling, flatten your belly. Repeat this step a few times.
Secondly, do the first step again, but this time include the middle-cavity of your lungs when breathing in as well by letting your rib cage move to the sides slightly.
Next, repeat the above steps but when inhaling, you will additionally utilize your upper lungs.
Lastly, do all of the above steps in a fluid motion.
3. Nadi Shodhana (‘sweet’ breath)
Nadi refers to the channel/energy path ways for prana (which are your nostrils in this case) and Shodhana means cleansing.
This technique involves using alternative nostrils for inhalation/exhalation.
Begin by lifting your right hand and curl both your index and middle finger toward your palm.
Now, place your pinky and ring finger near your left nostril, and your thumb near your right nostril.
Gently press against your left nostril to close it (using the ring finger/pinky), and take a steady, full inhale from your right nostril.
Then, close your right nostril and inhale with your left, using your thumb. Exhale out of your left.
Now, inhale with your right nostril. That is a complete ‘set’ of this exercise. You can do as many as you want to reap the benefits due to it relieving stress, soothing anxiety, and assisting in balancing the right/left hemispheres.
So:
Inhale with right nostril
Exhale out of left, then inhale with left
Inhale with right nostril
4. Sama Vritti Pranayma (‘equal’ breathing)
This technique is quite simple. Sit comfortably and with good posture.
Take note of your natural breathing without making any changes.
Then, slowly count to four as you inhale (through your nose) and exhale (out of your mouth), slowly counting to four.
Repeat this a few times. After that has been done, you can begin trying out different lengths of time.
Just remember that the amount of time you inhale must be the same as the amount of time you exhale.
As with the other techniques, this will improve clarity of mind and reduce stress.
5. Kapalabhati Pranayama (‘skull shining breath’)
This technique can cleanse, invigorate, create warmth, and prevent illness.
Sit comfortably, and begin to prepare yourself by taking at least three deep inhales/and exhales, through the nose.
Now, inhale normally and exhale sharply through your nose as you draw the belly inwards.
Inhale passively, and once again exhale sharply through the nose.
Repeat this cycle of inhaling passively and exhaling sharply through the nose and do it rather quickly.
Do 3 rounds of 30 breaths, taking a deep inhale/exhale in-between each round.
Enjoy the benefits!
Conclusion
The control and awareness of our breathing has major benefits for both mind and body, which is usually under-looked in our busy daily lives.
These exercises can be performed any time! Make it a habit to not be a ‘high breather’ and utilize these techniques to improve your life in a healthy, simple way.
There are many other techniques available online as well. Enjoy!
-Alex Fitch
