Pranayama

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Proper Breathing

Proper Breathing is one of the 5 fundamental points of Yoga as

taught by Swami Vishnu-devananda founder/Guru of the International

Sivananda Yoga Vedanta Centers.

 

Most people use only a fraction of their lung capacity for

breathing. They breathe shallowly, barely expanding the ribcage.

Their shoulders are hunched, they have painful tension in the upper

part of the back and neck, and they suffer from lack of oxygen. They

should learn the full Yogic breathing.

 

 

The Different Types of Breathing

There are three basic types of breathing.

 

Clavicular breathing is the most shallow and worst possible type.

The shoulders and collarbone are raised while the abdomen is

contracted during inhalation. Maximum effort is made, but a minimum

amount of air is obtained.

Thoracic breathing is done with the rib muscles expanding the rib

cage, and is the second type of incomplete breathing.

Deep abdominal breathing is the best, for it brings air to the

lowest and largest part of the lungs. Breathing is slow and deep,

and proper use is made of the diaphragm.

 

 

Actually, none of these types are complete. A full Yogic breath

combines all three, beginning with a deep breath and continuing the

inhalation through the intercostal and clavicular areas.

 

 

Learning The Abdominal Breathing

To get the feel of proper diaphragmatic breathing, wear loose

clothing and lie on the back. Place the hand on the upper abdomen,

where the diaphragm is located. Breathe in and out slowly. The

abdomen should expand outward as you inhale and contract as you

exhale. Try to get the feeling of this motion.

 

 

Learning The Full Yogic Breathing

Once you feel proficient in the practice of the abdominal breathing

you will be ready to learn the Full Yogic Breathing. Breathe in

slowly, expand the abdomen, then the ribcage, and finally the upper

portion of the lungs. Then, breathe out in the same manner, letting

the abdomen cave in as you exhale. This is the Yogic complete breath.

 

 

Pranayama

By far the most important thing about good breathing is the Prana,

or subtle energy of the vital breath. Control of the Prana leads to

control of the mind. Breathing exercises are called Pranayamas,

which means to control the Prana.

 

The two main Pranayamas taught in the Sivananda Ashrams and Centers

are Kapalabhati and Anuloma Viloma.

 

Text from:

http://www.sivananda.org/teachings/pranayama/breathin.html