BREATHING PROCESS

 

                                

                                      BREATHING HABITS

                     WE HAVE SEEN THAT THE BREATHING PROCESS HAS AN INFLUENCE UPON VARIOUS LEVELS OF THE ORGANISM, FROM SUBTLE MOLECULAR INTERACTIONS IN THE ENERGIZATION OF ATP BY OXYGEN, TO THE GROSSER PHYSICAL MOVEMENTS WHICH PROPER AIR IN AND OUT OF THE LUNGS. OF THESE LEVELS THE MOST VISIBLE, AND THE ONE WITH WHICH WE IDENTIFY MOST CLOSELY, IS THE PHYSICAL MOTION OF THE CHEST ABDOMEN. TO BREATHE IS BEFORE ALL ELSE TO MOVE AIR INTO AND OUT OF THE BODY, AND THE MOTION OF THE CHEST AND DIAPHRAGM IS THE ESSENTIAL FIRST STEP IN DETERMINING THE AMOUNT AND MANNER IN WHICH OXYGEN IS DELIVERED FOR RESPIRATION.

                     THAT THE QUANTITY OF AIR TAKEN INTO THE BODY IS IMPORTANT IS OBVIOUS. NOT ENOUGH AIR AN CONSEQUENTLY INSUFFICIENT OXYGEN TO MEET THE BODY'S ENERGY DEMANDS WILL RESULT IN A REDUCTION, OR EVEN CESSATION, OF CELLULAR FUNCTIONING, ENDING IN DEATH. LESS OBVIOUS, BUT OF GREAT IMPORTANCE IN MAINTAINING HEALTH, IS THE QUALITY OF THE BREATHING PROCESS, THAT IS, THE MANNER IN WHICH AIR IS INSPIRED AND EXPIRED. IDENTIFYING WHETHER BREATHING IS DIAPHRAGMATIC OR THORACIC, CONTINOUS OR INTERUPED BY PAUSES, RHYTHMICAL OR IRREGULAR CAN BE OF MAJOR SIGNIFICANCE IN DETERMINING ONE'S PHYSICAL AND EMOTIONAL STATE. BY LOOKING AT A SINGLE SPECIFIC BREATHING CHARACTERISTIC OR GROUP OF CHARACTERISTICS, WE CAN THEN SPEAK OF DIFFERENT BREATHING MODES OR HABITS. EVERYONE HAS HAD SOME EXPERIENCE WITH A DISCRUPTION IN BREATHING PATTERN ASSOCIATED WITH PAIN OR POWERFUL EMOTIONS. A SOB OF GRIEF, A STARTLED GRASP, AND THE DEEP TREMBLING BREATHS OF ONE IN ANGER ARE FAMILIER EXAPLES OF HOW EMOTION CAN AFFECT BREATHING. BUT THE RELATIONSHIP EXTENDS BEYOND THIS, FOR A CHANGE IN THE BREATHING PATTERN CAN ALSO ALTER AN EMOTIONAL STATE AS WELL AS BREATHING PATTERN CAN ALSO ALTER AN EMOTIONAL STATE AS WELL AS EFFECT PHYSIOLOGICAL CHANGES IN THE BODY. AN EXAMINATION OF SOME COMMON BREATHING IN THE BODY. AN EXAMINATION OF SOME COMMON BREATHING HABITS WILL CLARIFY THIS.

                   DURING AVERAGE DAILY ACTIVITIES, MOST PEOPLE PREDOMINANTLY EMPLOY A VARIANT OF EITHER CHEST OR DIAPHRAGMATIC BREATHING. THE MAXIMUM INHALATION OF THE YOGIC COMPLETE BREATH CAN BE PERFORMED FOR SHORT PERIODS OF TIME AS A BREATHING EXERCISE OR DURING HEAVY PHYSICAL ACTIVITY WHEN OXYGEN REQUIREMENTS ARE HIGH, BUT IT IS OTHERWISE RARELY ENCOUNTERED.

 

                   OF THE VARIOUS TYPES  OF BREATHING, THE ONE BEST SUITED FOR EVERYDAY RELAXED FUNCTIONING IS DIAPHRAGMATIC BREATHING. HERE, LUNG EXPANSION IS FOCUSED ON THE LOWER, GRAVITY DEPENDENT AREAS OF THE LUNG WHERE OXYGEN EXCHANGE CAN PROCEED MORE EFFICIENTLY. THE DIAPHRAGM PERFORMS ITS FUNCTION WELL, NOT ONLY IN ADULTS, BUT ALSO IN INFANTS AND YOUNG CHILDREN WHERE TI IS THE SOLE MUSCLE OF INHALATON. IN ADDITION TO PROVIDING THE MOST EFFICIENT BREATHING PATTERN,  THE DIAPHRAGM, AS IT CONTRACTS, PUSHES THE ABDOMINAL ORGANS DOWN AND FORWARD, AND THIS RHYTHMICAL MASSAGE GENTLY COMPRESSESS THE ABDOMINAL ORGANS, PROMOTING IMPROVED CIRCULATION.

                    IN ADDITION TO BEING AN EXCELLENT REGULAR MODE OF FUNCTIONING, DIAPHRAMATIC BREATHING HAS SHOWN POTENTIAL AS A THERAPEUTIC TOOL IN DEALING WITH SEVERAL ABNORMALITIES. ESSENTIAL HYPERTENSION (HIGH BLOOD PRESSURE OF UNKNOWN CAUSE) HAS BEEN SHOWN TO RESPOND FAVORABLY TO A DAILY REGIMEN OF DIAPHRAGMATIC BREATHING. THIS IS ESPECIALLY ENCOURAGING WHEN ONE CONSIDER THE NUMBER OF DEATHS PER YEAR IN THE U.S. FROM HEART DISEASE ALONE THAT ARE ASSOCIATED WITH RELAXATION EXERCISES, HAS RESULTED IN IMPRESSIVE IMPROVEMENTS IN TREATING ANXIETY STATES IN AT LEAST ONE STUDY, AND THIS REPRESENTS A MODE OF TREATMENT FREE FROM THE POTENTIAL SIDE EFFECTS OF MEDICATIONS. THE APPLICATION OF SUCH A SIMPLE, SAFE, AND INEXPENSIVE METHOD AS AN ADJUNCT TO OTHER THERAPIES IS AN EXCITING ONE FOR FURTHER RESEARCH.

INHALATION AND EXHALATION (BREATH)

 

                                   THE MECHANICS OF 

                                            BREATHING

             PREVIOUSLY THE RESPIRATORY SYSTEM WAS DISCUSSED IN TERMS OF LEVES WHICH ARE NOT READILY VISIBLE TO THE CASUAL OBSERVER: MOLECULAR INNTERACTIONS, MICROSCOPE TRANSPORT, AND INTERNAL ANATOMY. THE FOCUS OF DISCUSSION NOW SHIFTS CLOSER TO THE BODY'S SURFACE IN ORDER TO STUDY THE ORGANIZATION AND ACTION OF THOSE STRUCTURES WHICH CREATE THE DRIVING FORCE FOR MOVING AIR IN AND OUT OF THE BODY.

                     IN LOOKING AT THE BODY, SEVERAL ANATOMICAL DIVISIONS BECOME READILY APPARENT: THE FOUR LIMBS, THE HEAD, AND THE TORSO. EACH COMPRISES A DISTINCT ANATOMICAL UNIT. SINCE IT IS THE TORSO WHICH CONTAINS THE ORGANS RESPONSIBLE FOR MOVEMENT OF AIR INTO THE BODY, A WELL AS THE OTHER MAJOR ORGAN SYSTEMS RESPONSIBLE FOR DISTRIBUTION OF OXYGEN, IT IS HERE THAT A DISCUSSION OF THE MECHANICS OF BREATHING MUST BE CENTERED.

                    ONE CAN SUBDIVIDE THE TORSO INTO THREE REGIONS, THE THORAX OR CHEST, WHICH HOUSES THE HEART AND TWO LUNGS, THE ABDOMEN, WHICH BEGINS IMMEDIATELY BELOW THE DIAPHRAGM, AND WHICH EXTENDS FROM THE ORGANS OF EXCRETION AND REPRODUCTION. FOR THE PURPOSES OF THIS DISCUSSION, THE PELVIS WILL BE CONSIDERED AS ESSENTIALLY CONTINOUS WITH ABDOMEN.

                    LOOKING ONLY AT THE SUPPORTING BONE, MUSCLE, AND SKIN, WITH THE INTERNAL ORGANS REMOVED, THE TORSO CAN BE VIEWED AS FORMING A ROUGH CYLINDER, SLIGHTLY FLATTENED OUT, SO THAT IT IS WIDER THAN IT IS DEEP WHEN SEEN IN CROSS SECTION. THE BONY SPINE, OR VERTEBRAL COLUMN, WHICH RUNS VERTICALLY THROUGH THE BACK PARALLEL TO THE LONG AXIS OF THE TORSO "CYLINDER" PROVIDES STRUCTURAL SUPPORT FOR THE WHOLE TORSO, ACTING AS A FRAMEWORK AROUND WHICH OTHER TISSUES AND ORGANS ARE GROUPED. THE VERTEBRAL COLUMN ITSELF IS COMPOSED OF A NUMBER OF SMALL INDIVIDUAL BONES CALLED VERTEBRATE. THEY ARE STACKED, ONE ON TOP OF THE OTHER AND ARE SEPERATED BY DISCS OF SHOCK-ABSORBING TISSUE. THE FIRST TWELVE OF THESE BONES WITHIN THE TORSO, THE THORACIC VERTEBRAE, EACH ATTACH TO PAIR OF RIBS, ONE ON EITHER SIDE. THE RIBS ALL TRAVEL PARALLEL TO EACH OTHER, CURVING IN FORWARD AND DOWNWARD DIRECTION. THE FIRST TEN OF THESE JOIN IN THE MIDLINE AND FUSE WITH THE STERNUM, OR BREASTBONE, TO FORM THE RIB CAGE. A SERIES OF SMALL JOINTS CONNECT THE RIBS AND VERTEBRAE, THIS ALLOWS THEM TO MOVE SLIGHTLY IN A HINGED FASHION, SOMEWHAT LIKE A CURVED BUCKET HANDLE MOVES. THE RIBS, ALONE WITH THEIR ATTACHMENTS TO THE STERNUM IN FRONT AND VERTEBRAL COLUMN IN BACK, FORM THE WALLS OF THE THORACIC, OR CHEST, PORTION OF THE BODY CYLINDER.

                    BECAUSE THE RIBS GRADUALLY INCREASE IN LENGTH OF CURVATURE FROM THE TOP TO THE BOTTOM OF THE THORAX, THE WIDEST PART OF THE THORAX OCCURS AT ITS LOWER MARGIN. ATTACHED TO THESE LOWER RIBS AND TO THE STERNUM AND VERTEBRAL COLUMN IS A TOUGH, FLAT SHEET OF MUSCLE, THE DIAPHRAGM, WHICH IN EFFECT DIVIDES THE TORSO CYLINDER INTO TWO SMALLER CYLINDERS, ONE STACKED ON TOP OF THE OTHER, THE CHEST CAVITY ABOVE AND THE ABDOMINAL CAVITY BELOW. THE BOUNDARIES OF THE ABDOMINAL CYLINDER INCLUDE THE VERTEBRAL COLUMN AND ITS SUPPORTING MUSCLES IN THE BACK AND THE FLOOR OF THE PELVIS, BOTH OF WHICH ARE RELATIVELY INFLEXIBLE, AND FIXED, AND THE ABDOMINAL CONTENTS WHICH LIE JUST BENEATH THE SURFACE OF THE DIAPHRAGM, EXTENDING PARTLY INTO THE CHEST CAVITY. SEVERAL OVERLAPPING SHEETS OF MUSCLE, EXTENDING FROM THE RIBS ABOVE TO THE PELVIS BELOW, FORM THE FRONT AND SIDES OF THE ABDOMEN. 

                      THE DIAPHRAGM, WHICH SEPARATES THE CHEST AND ABDOMINAL CAVITIES, IS NOT FLAT IN ITS RESTING POSITION, BUT BILLOWS UP INTO THE CHEST CAVITY SOMEWHAT LIKE A PARACHUTE OR DOME. FOR THIS REASON ITS MOVEMENTS ARE NOT DIRECTLY VISIBLE AT THE BODY'S SURFACE, AND ONE HAS TO INFER ITS ACTIVITY AT THE BODY'S SURFACE, AND ONE HAS TO INFER ITS ACTIVITY BASED ON THE EFFECTS ITS MOVEMENTS HAVE ON OTHER BODY TISSUES.

                  IMMEDIATELY ABOVE THE DIAPHRAGM ARE THE RIGHT AND LEFT LUNGS, AND NESTLED BETWEEN THEM, THE HEART. THE LUNGS DO NOT ACTUALLY TOUCH THE DIAPHRAGM DIRECTLY, FOR THEY ARE COMPLETELY COVERED WITH A VERY THIN DOUBLE LAYER OF TISSUE KNOWN AS PLEURA. NORMALLY, THESE TWO LAYERS ARE IN DIRECT CONTACT WITH EACH OTHER, SLIGHTLY MOISTENED BY A SMALL AMOUNT OF PLEURAL FLUID WHICH ACT AS A LUBRICANT, ALLOWING THE PLEURAL LAYERS TO FREELY SLIDE OVER EACH OTHER.

                     THE INNERMOST PLEURAL LAYER COMPLETELY COVERS THE OUTSIDE OF EACH LUNG, WHILE THE OUTER LAYER COVERS THE INNER SURFACE OF THE CHEST WALL AND THE THORACIC SIDE OF THE DIAPHRAGM. SINCE BOTH PLEURAL LAYERS ARE IN SUCH CLOSE CONTACT WITH ONE ANOTHER, A MOVEMENT OF THE CHEST WALL OR DIAPHRAGM WILL BE TRASMITTED TO THE LUNGS, AND VICE VERSA. IF, FOR INSTANCE, THE LUNGS WILL FOLLOW, EXPANDING IN THE PROCESS. THESE ARE, IN FACT, THE TWO MAIN MECHANICS BY WHICH AIR MOVES INTO THE LUNGS.

                  AIRFLOW INTO TEH LUNGS OCCURS WHEN THE STRUCTURES SURROUNDING THEM EXPAND AND PULL THE LUNGS ALONG WITH THEM. THE RESULTING SUCTION PULL AIR INTO THE LUNGS FROM THE UPPER AIRWAYS TO THE TRACHEA AND BRONCHIAL TREE, INTO THE ALVEOLI. THIS IS THE PROCESS OF INHALATION. 

SVASTIKASANA, SIDDHASANA, PADMASANA (MEDITATION)

 

                                        SVASTIKASANA

                                     (AUSPICIOUS POSE )

                      IN ANCIENT TIMES, THE SVASTIKA WAS A SYMBOL OF DIVINE BLESSINGS. IN THIS POSTURE, THE HEELS AND ANKLE  BONES ARE NOT ALIGNED. BEND  THE LEFT LEG AT THE KNEE AND PLACE THE SOLE OF TOP OF THE LEFT CALF, AND PUT THE OUTER EDGE OF THE FOOT AND THE TOES BETWEEN THE THIGH AND CALF MUSCLES. THE BIG TOE SHOULD BE VISIBLE. PULL THE TOES OF THE LEFT FOOT BETWEEN THE RIGHT THIGH AND CALF SO THAT THE BIG TOE IS VISIBLE. PLACE THE HANDS ON THE CORRESPONDING KNEES, JOINING THE FINGERS IN THE FINGER LOCK.

                                         SIDDHASANA

                              (ACCOMPLISHED POSE)

                  A FAVORITE OF YOGIS, SIDDHASANA IS CALLED THE ACCOMPLISHED POSTURE, OR THE POSTURE OF ADEPTS. IN IT ADVANCED YOGIS MEDITATE FOR HOURS AND HOURS AT A TIME OR PRACTICE ADVANCED PRANAYAMA TECHNIQUE. PLACE THE LEFT HEEL AT THE PERINEUM AND THE RIGHT HEEL AT THE PUBLIC BONE ABOVE THE ORGAN OF GENEARATION. ARRANGE THE FEET AND LEGS SO THAT THE ANKLES ARE IN ONE LINE OR TOUCH ONE ANOTHER. PLACE THE TOES OF THE RIGHT FOOT BETWEEN THE LEFT THIGH AND CALF SO THAT ONLY THE BIG TOE IS VISIBLE. PULL THE TOES OF THE LEFT FOOT UP BETWEEN THE RIGHT THIGH AND CALF SO THE BIG TOE IS VISIBLE. THIS IS THE FINEST OF ALL POSTURE, BUT IT COULD BE UNCOMFORTABLE FOR THOSE WHO ARE NOT ADVANCED.

                              PADMASANA (LOTUS POSE)

                   PADMA MEANS "LOTUS". IT IS A SYMBOL OF YOGA BECAUSE JUST AS THE LOTUS GROWS IN THE WATER BUT KEEPS ITS PETALS UNTOUCHED BY THE WATER, SO DOES THE YOGI LIVE IN THE WORLD AND YET REMAIN ABOVE. IMMENSE BENEFITS ARE DERIVED FROM THIS POSTURE. TO DO IT YOU SHOULD TAKE YOUR PLACE FIRMLY ON A CUSHION (OR A FOURFOLDED BLANKET OR A PILLOW) BEND THE LEFT LEG AT THE KNEE JOINT, TURN UP THE SOLE AND PLACE THE FOOT FIRMLY AT THE RIGHT GROIN. SIMILARLY, FOLD THE RIGHT LEG, TURNING UP THE SOLE AND PLACING IT FIRMLY AT THE LEFT GROIN. BOTH HEELS SHOULD PRESS FIRMLY AT THE LEFT GROIN. BOTH HEELS SHOULD PRESS FIRMLY AGAINST THE ABDOMINAL WALL. PLACE THE HANDS ON THE CORRESPONDING KNEES AND ASSUME JNANA MUDRA ( THE FINGER LOCK). APPLYING BANDHAS LOCKS IN THIS POSTURE IS COMPLICATED, AND WITHOUT EXPERT GUIDANCE THEY SHOULD NOT BE APPLIED. APPLYING BANDHAS IN PADMASANA FOR A LONG TIME DEFINITELY DISTURBS THE INTESTINAL MOVEMENT AND CREATES GASTRIC PROBLEMS. AS AN EXERCISE, HOWEVER, IT IS ONE OF THE FINEST FOR THE ABDOMINAL MUSCLES.

                       MAITRI ASANA (FRIENDSHIP POSE)

                   FOR A MODERN MAN IS IT SOMETIMES MORE CONVENIENT TO SIT ON A STRAIGHT-BACKED WOODEN CHAIR, KEEPING THE HEAD, NECK, AND TRUNK STRAIGHT AND PLACING THE HANDS ON THE KNEES. THE LEGS SHOULD NOT BE CROSSED BUT FIRMLY PLACED ON THE GROUND BUDDHIST SCRIPTURES DESCRIBE THIS POSTURE.

THE AWARENESS OF BREATHING

                          THE IMPORTANT OF BREATH 

                                  AWARENESS IN MEDITATION

                         BREATH AWARENESS IS AN ESSENTIAL OF MEDITATION. AUTHENTIC SCHOOLS OF MEDITATION TEACH BREATH AWARENESS BEFORE LEADING A STUDENT TOWARD ADVANCED TECHNIQUES OF MEDITATION, BUT SOME OF THE MODERN SCHOOLS HAVE FAILED TO GRASP ITS SIGNIFICANCE. THIS IS WHY THEIR TEACHERS ARE UNABLE TO LEAD THEIR STUDENTS TO DEEPER STATES OF MEDITATION.

                       THE MIND IS IN THE HABIT OF IDENTIFYING ITSELF WITH THE OBJECTS OF THE WORLD, AND IT DOES NOT BECOME AWARE OF INTERNAL STATES AS LONG AS IT REMAINS IN THIS DISSIPATED CONDITION. WITH SYSTEMATIC DISCIPLINE, HOWEVER, THE MIND STARTS TRAVELIING INWARD TOWARD THE MORE SUBTLE LEVELS OF CONSCIOUSNESS, AND WHEN ONE ATTAINS A STATE OF PERFECT STILLNESS AND TRANQUILITY, THAT WHICH IS BEYOND THE MIND REVEALS ITSELF.

                IN LEARNING TO MEDITATE, TRANSQUILITY OF MIND IS AN IMPORTANT FACTOR, BUT EVEN MORE IMPORTANT IS BREATH AWARENSS, THE PRIMARY STEP IS TO FIND A STEADY, COMFORTABLE, AND EASY POSTURE. TH SECOND STEP IS T DEVELOP CALM, SERENE, AND EVEN BREATHING. THE THIRD IS TO CALM AND STEADY THE MIND, WHICH IS THE ONLY MEANS FOR EXPERIENCING THE DEEPER LEVELS OF BEING. THE FOURTH STEP IS TO GAIN CONTROL OF THE CONSCIOUS MIND, FOR THIS CONTROL CAN MAKE ONE DYNAMIC AND CREATIVE. IN THE FIFTH STEP, THE INVOLUNTARY SYSTEM AS WELL AS A VAST PART OF THE UNCONSCIOUS MIND, INCLUDING THE MEMORY, ARE BROUGHT UNDER CONSCIOUS CONTROL, AND IN THE SIXTH STEP, THE MIND BECOMES AWARE THAT IT IS CONDITIONED BY TIME, SPACE, AND CAUSATION. THROUGH MEDITATION, THE MIND CAN BE TRAINED TO REMAIN AWARE OF THE PRESENT MOMENT, THE DOOR TO ETERNITY. IN THE SEVENTH STEP, CONSTANT AWARENESS IS DEVELOPED THROUGH THE REGULAR PRACTICE OF MEDITATION, AND THE HIGHEST STATE OF TURIYA IS ATTAINED. THIS STATE IS FULL OF BLISS, PEACE, HAPPINESS, AND WISDOM.

                   AFTER SERIOUS OBSERVATION AND ANALYSIS OF ITS FUNCTIONINGS, YOGIS HAVE FOUND THAT THE MIND FORMS THE HABIT OF BEING CONDITIONED, EITHER BY REMEMBERING PAST EXPERIENCES OR BY IMAGINING THE FUTURE. THERE IS NO TECHNIQUE WHICH HELPS IT TO BECOME AWARE OF THE PRESENT EXCEPT THAT OF MEDITATION AND CONTEMPLATION. BUT MEDITATION IS NOT A METHOD OF ALLOWING THE MIND TO ROAM AIMLESSLY. IT IS A CONSCIOUS EFFORT OF COORDINATING THE BODY, THE BREATH, AND THE MIND. IN THE MONASTIC TRADITION, TEACHERS DO NOT TEACH THE ADVANCED TECHNIQUES OF MEDITATION UNLESS UNLESS THEY SEE THE SIGNS AND SYMPTOMS OF STILLNESS OF THE BODY AND SERENITY OF THE BREATH DEVELOPING IN THE STUDENT.

                    WHEN A STUDENT LEARNS TO STILL HIS BODY, HE BECOMES AWARE OF MANY TREMORS, TWITCHINGS, AND MOVEMENTS THAT HE WAS MOVE, BUT NO ONE HAS TAUGHT HIM HOW TO BE STILL, AND SITTING STILL IS VERY IMPORTANT, FOR THE LEGS MOVEMENTS THERE IS IN THE BODY, THE STEADIER THE MIND WILL BE. ALL OF THE TREMORS OF THE BODY ARE CAUSED BY AN UNDISCIPLINED AND UNTRAINED MIND. WHEN A STUDENT EXAMINES HIS BEHAVIOR, HE FINDS THAT NOT A SINGLE ACT OR GESTURE IS INDEPENDENT. THE MIND MOVES FIRST, AND THEN THE BODY MOVES - AND THE MORE THE BODY MOVES, THE MORE THE MIND DISSIPATES. WHEN THE STUDENT HAS LEARNED TO BE STILL, HOWEVER, AND BEGINS PRACTICING THE TECHNIQUES OF BREATH AWARENESS AND MEDITATION, HE DISCOVERS HE CAN HAVE CONSCIOUS CONTROL OVER HIS BODY, BREATH, AND MIND.

                          SO THE FIRST THING ONE MUST LEARN IS TO SIT STILL. THE RIGHT POSTURE IS ONE THAT MAKES ONE STEADY AND COMFORTABLE. AND IT IS ONE IN WHICH ALL OR MOST OF THE BODY PARTS ARE FREE FROM THE PRESSURE OF OTHER BODY PARTS.

                              SUKHASANA (EASY POSE)

                      SITTING WITH THE HEAD, NECK, AND TRUNK STRAIGHT, PLACE THE LEFT FOOT BENEATH THE RIGHT KNEE AND THE RIGHT FOOT BENEATH THE LEFT KNEE. EACH KNEE RESTS ON THE OPPOSITE FOOT. PLACE THE HANDS ON THE CORRESPONDING KNEES AND APPLY THE FINGER LOCK. THIS IS A POSTURE FOR BEGINNERS.

HOW TO GET SHINING SKIN

 

                       KAPALABHATI PRANAYAMA

                           (SHINING FACE BREATHING)

                  KAPALABHATI LITERALLY MEANS "THE PRANAYAMA THAT MAKES THE FOREHEAD AND ENTIRE FACE LUSTROUS". IT HELPS CLEAN THE SINUSES AND ALL OTHER RESPIRATORY PASSAGES, ANDIT STIMULATES THE ABDOMINAL MUSCLES AND DIGESTIVE ORGANS. A SENSE OF EXHILARATION IS EXPERIENCED WITH THIS PRACTICE.

                    THIS EXERCISE CONSISTS OF A VIGOROUS AND FORCEFUL EXPULSION OF BREATH, USING THE DIAPHRAGM AND ABDOMINAL MUSCLES, FOLLOWED BY A RELAXATION OF THE ABDOMINAL MUSCLES, RESULTING IN A SLOW, PASSIVE INHALATION. THIS CYCLE OF AN ACTIVE AND VIGOROUS EXHALATION FOLLOWED BY A PASSIVE INHALATION IS REPEATED SEVERAL TIMES IN QUICK SUCCESSION. IN THE BEGINNING YOU CAN ATTEMPT BETWEEN SEVEN AND TWENTY-ONE CYCLES, DEPENDINGON YOUR CAPACITY.

                           BHASTRIKA PRANAYAMA

                             (BELLOWS BREATHING)

                  THE WORD BHASTRIKA MEANS "BELLOWS". IN THIS PRANAYAMA THE ABDOMINAL MUSCLES WORK LIKE BELLOWS. THE BENEFICIAL EFFECTS OF THIS EXERCISE ARE SIMILAR TO THOSE OF KAPALABHATI.

                   IN THIS EXERCISE, THE DIAPHRAGM AND ABDOMINAL MUSCLES ARE EMPLOYED AS IN KAPALABHATI, BUT HERE BOTH INHALATION AND EXHALATION ARE VIGOROUS AND FORCEFUL. BETWEEN SEVEN AND TWENTY-ONE  CYCLES MAY BE ATTEMPTED, ACCORDING TO YOUR CAPACITY, AND THE CYCLES SHOULD FOLLOW EACH OTHER IN QUICK SECCESSION.

                                  UJJAYI PRANAYAMA

                            (VICTORIOUS BREATHING)

                 THE WORD UJJAYI MAY BE INTERPRETED AS "CONTROL OR VICTORY ARISING FROM A PROCESS OF EXPANSION". THIS PRANAYAMA ENHANCES THE VENTILATION OF THE LUNGS, REMOVES PHLEGM, CALMS THE NERVES, AND FILLS THE WHOLE BODY WITH VITALITY.

                    INHALATION  AND EXHALATION DURING UJJAYI ARE SLOW AND DEEP, AND THEY TAKE PLACE WITH PARTIAL CLOSURE OF THE GLOTTIS. THIS PRODUCES A SOULD LIKE SOBBING, BUT IT IS EVEN AND CONTINUOUS. DURING INHALATION, THE INCOMING AIR IS FELT ON THE ROOF OF THE PALATE AND IS ACCOMPANIED BY THE SIBILANT SOUND SA. DURING EXHALATION, THE OUTGOING AIR IS FELT ON THE ROOF OF THE PALATE AND IS ACCOMPANIED BY THE ASPIRATE SOUND HA. DURING INHALATION, THE ABDOMINAL MUSCLES ARE KEPT SLIGHTLY CONTRACTED, AND DURING EXHALATION, ABDOMINAL PRESSURE IS EXERTED UNTIL THE BREATH IS COMPLETELY EXPELLED.

                           BHRAMARI PRANAYAMA

                                   (BEE BREATHING)

                   A BHRAMARI IS A LARGE BEE. THE SOUND OF THE BUZZING OF A BEE IS MADE DURING EXHALATION IS THIS EXERCISE. INHALE COMPLETELY THROUGH BOTH NOSTRILS. EXHALING AS IN UJJAYI, PRODUCE THE HUMMING SOUND OF A BEE. REPEAT FOR TWO TO THREE MINUTES. BHRAMARI SOOTHES THE NERVES AND CALMS THE MIND.

                   SITALI PRANAYAMA (HISSING BREATH 1)

                     SITALI AND SITKARI BOTH ARE EXERCISE FOR COOLING AND SOOTHING THE BODY. CURL THE TONGUE LENGTHWISE UNTIL IT RESEMBLES A TUBE (THOSE WHO CANNOT DO THIS SHOULD PRACTICE SITKARI INSTEAD) LET THE TIP OF THE TONGUE PROTRUDE OUTSIDE. EXHALE COMPLETELY THROUGH BOTH NOSTRILS. REPEAT THREE TIMES.

                          THE FOLLOWING EXERCISE (SURYA BHEDANA, MURCCHA, AND PLAVINI) ARE DESCRIBED HERE TO ILLUSTRATE IMPORTANT YOGIC BREATHING TECHNIQUE. THESE THREE, HOWEVER, SHOULD ONLY BE PRACTICED UNDER THE GUIDANCE OF A QUALIFIED TEACHER. AN EXPERIENCED TEACHER CAN SHOW THE STUDENT HOW TO AVOID DAMAGING THE HEART AND LUNGS DURING THE PROCEDURE.

                         SURYA BHEDANA PRANAYAMA

                  IN THIS EXERCISE, THE BREATH IS INHALED THROUGH THE RIGHT NOSTRIL, RETAINED, AND THEN EXHALED THROUGH THE LEFT NOSTRIL.

                               MURCCHA PRANAYAMA

                          INHALE COMPLETELY THROUGH BOTH NOSTRILS. APPLY THE CHIN LOCK, AND THEN SLOWLY AND GENTLY EXHALE.

                                

MAKARASANA (BREATHING BRIEF)

 

                                     

                      MAKARASANA (CROCODILE POSE)

                        IF YOU DO NOT UNDERSTAND OR FOR SOME REASON CANNOT START PRACTICING DIAPHRAGMATIC BREATHING IN A SIMPLE POSITION, THEN START IN THE CROCODILE POSTURE. LIE ON THE STOMACH PLACING THE LEGS A COMFORTABLE DISTANCE APART AND POINTING THE TOES OUTWARD. FOLD THE ARMS IN FRONT OF THE BODY. RESTING THE HANDS ON THE BICEPTS. POSITION THE ARMS SO THAT THE CHEST DOES NOT TOUCH THE FLOOR, AND REST THE FOREHEAD ON THE ARMS.

                       THIS POSTURE IS AN EXCELLENT TEACHING DEVICE BECAUSE IT ALLOWS YOU TO EXPERIENCE HOW IT FEELS TO BREATHE DIAPHRAGMATICALLY, FOR WHEN YOU INHALE YOU FEEL THE ABDOMEN PRESSING AGAINST THE FLOOR, AND WHEN YOU EXHALE YOU FEEL THE ABDOMINAL MUSCLES RELAXING. SO IT IS EASY TO NOTE THE MOVEMENT OF THE DIAPHRAGM IN THIS POSTURE.

                                SANDBAG BREATHING

                        THIS PRACTICE WILL STRENTHEN THE ABDOMINAL AND DIAPHRAGMATIC MUSCLES. IT WILL ALSO HELP TO REGULATE THE MOTION OF THE LUNGS IN COOPERATION WITH THE MOVEMENT OF THE MUSCLES OF THE DIAPHRAGM. LIE ON YOUR BACK IN SHAVASANA, SEALCLES OF THE DIAPHRAGM. LIE ON YOUR BACK IN SHAVASANA, SEAL YOUR LIPS GENTLY, AND RELAX YOUR BODY FROM HEAD TO TOE. CALM YOUR BREATH. NOW GENTLY PLACE A FIVE-POUND SANDBAG ON YOUR ABDOMEN. IF YOU HAVE HEART PROBLEMS, LUNG PROBLEMS, OR BLOOD PRESSURE ABNORMALITIES, PLACE THE SANDBAG ON THE MUSCLES BELOW THE NAVEL, BUT MAKE SURE THAT NO PART OF THE SANDBAG IS SUPPORTED BY THE PELVIC GIRDLE.

                  CLOSE YOUR EYES AND BREATHE. FEEL HOW THE SANDBAG RISES AS YOU INHALE AND DROPS AS YOU EXHALE. YOU MUST MAKE AN EFFORT TO INHALE, AND DROPS AS YOU EXHALE. YOU MUST MAKE AN EFFORT TO INHALE, BUT THE EXHALATION SHOULD BE EFFORTLESS. AFTER THREE TO FIVE MINUTES, REMOVE THE SANDBAG AND RELAX ON YOUR BACK FOR A FEW MORE MINUTES.

                     IF YOU PRACTICE REGULARLY, YOU MAY WANT TO INCREASE THE WEIGHT OF THE SANDBAG EVERY TWO WEEKS. BUT DO THIS GRADUALLY, STRAIGHT WITHIN YOUR COMFORTABLE CAPACITY, AND DO NOT EXCEED FIFTEEN POUNDS.

                      DIAPHRAGMATIC BREATHING DECREASES THE BREATH RATE CONSIDERABLY. IT IS THE BASIC EXERCISE THAT THE STUDENT PRACTICES TO ACCOMPLISH THE HIGHER PRACTICES AND DERIVE BENEFITS FROM THE SCIENCE OF BREATH.

                     DIAPHRAGMATIC BREATHING DECREASES THE BREATH RATE CONSIDERABLY. IT IS THE BASIC EXERCISE THAT THE STUDENT PRACTICES TO ACCOMPLISH THE HIGHER PRACTICES AND DERIVE BENEFITS FROM THE SCIENCE OF BREATH.

                        BREATHING AIR INTO THE DEEP RECESSES OF THE LUNGS IS HEALTHY IN ALL RESPECTS. SINCE THE PERICARDIUM IS ATTACHED TO THE DIAPHRAGM, THE PROCESS OF DEEP BREATHING CAUSES THE DIAPHRAGM TO DESCEND, STRECHING THE HEART DOWNWARD TOWARD THE ABDOMEN. WHEN THE LUNGS ARE FILLED WITH AIR FROM THE BOTTOM UPWARD, THEY COMPRESS, GIVING A GENTLY MASSAGE TO THE HEART. AS THE DIAPHRAGM CONTRACTS AND RELAXES, IT ALSO MASSAGES THE HEART, LIVER, AND PANCREAS, AND IT HELPS TO IMPROVE TEH FUNCTIONS OF THE SPLEEN, STOMACH, SMALL INTESTINE, AND ABDOMEN AS WELL.

                 IF THE PRACTICE OF RHYTHMIC DIAPHRAGMATIC BREATHING IS DONE TEN TIMES  A DAY FOR AT LEAST TWO MONTHS, WITH GRADUAL AND EQUAL PROLONGATION OF THE INHALATION AND EXHALATION, THE BODY WILL EXPERIENCE A SENSE OF DEEP RELAXATION AND REST MORE RESTFUL EVEN THAN THE DEEPEST SLEEP. ONE WILL REMAIN FREE FROM THE STRESS AND STAIN WHICH IS THE SOURCE OF MANY PHYSICAL AND PSYCHOSOMATIC ILLNESSESS. THE NERVES WILL BE CALM, AND THE VOICE AND FACE WILL MANIFEST THIS SERENITY. THE VOICE WILL GROW SWEETER, AND THE HARSH LINES OF THE FACE WILL BE REPLACED BY A SOFT GLOW.

                                    NADI SHODHANAM 

                     (ALTERNATE NOSTRIL BREATHING)

                   ANOTHER EXCELLENT BREATHING EXERCISE IS CALLED NADI SHODHANAM, WHICH LITERALLY MEANS "CHANNEL PURIFICATION".

                     1. SIT IN A CALM, QUIET, AIRY PLACE IN AN EASY AND STEADY POSTURE WITH THE HEAD, NECK, AND TRUNK ERECT AND IN A STRAIGHT LINE. THE BODY SHOULD BE STILL.

                     2. BRING THE RIGHT HAND UP TO THE NOSE, THE INDEX AND MIDDLE FINGERS SHOULD BE FOLDED  SO THAT THE RIGHT THUMB CAN BE USED TO CLOSE THE RIGHT NOSTRIL AND THE RING FINGER USED TO CLOSE THE RIGHT NOSTRIL AND THE RING FINGER USED TO CLOSE THE LEFT NOSTRIL (VISHNU MUDRA).

                     3. WTH THE RIGHT NOSTRIL CLOSED, EXHALE COMPLETELY THROUGH THE LEFT NOSTRIL. THE EXHALATION SHOULD BE SLOW, CONTROLLED, AND FREE FROM EXERTION AND JERKNESS.

                       4. AT THE END OF THE EXHALTION, CLOSE THE LEFT NOSTRIL WITH THE RING FINGER, OPEN THE RIGHT NOSTRIL, AND INHALE SLOWLY AND COMPLETELY. INHALATION SHOULD ALSO BE SLOW, SMOOTH, CONTROLLED, AND OF THE SAME DURATION AS THE EXHALATION.

                         5. REPEAT THIS CYCLE OF EXHALATION THROUGH THE LEFT NOSTRIL FOLLOWED BY INHALATION THROUGH THE RIGHT NOSTRIL TWO MORE TIMES.

                          6. AT THE END OF THE THIRD INHALATION THROUGH THE RIGHT NOSTRIL, EXHALE COMPLETELY THROUGH THE SAME NOSTRIL, STILL KEEPING THE LEFT NOSTRIL CLOSED WITH THE RING FINGER.

                           7. AT THE END OF THIS EXHALATION CLOSE THE RIGHT NOSTRIL AND INHALE THROUGH THE LEFT NOSTRIL. REPEAT THIS CYCLE OF EXHALATION THROUGH THE RIGHT NOSTRIL FOLLOWED BY INHALATION THROUGH THE LEFT NOSTRIL TWO MORE TIMES. THIS COMPLETES THE EXERCISE.

                    IN SUMMARY, THE EXERCISE CONSISTS OF THREE CYCLES OF EXHALTION THROUGH THE LEFT NOSTRIL AND INHALATION  THROUGH THE RIGHT NOSTRIL, FOLLOWED BY THREE CYCLES OF EXHALATION THROUGH THE RIGHT NOSTRIL AND INHALATION THROUGH THE LEFT NOSTRIL.

                     IN THE EVENING, START THE EXERCISE WITH THREE CYCLES OF EXHALATION THROUGH THE RIGHT NOSTRIL AND INHALATION THROUGH THE LEFT NOSTRIL, FOLLOWED BY THREE CYCLES OF EXHALATION THROUGH THE LEFT NOSTRIL, FOLLOWED BY THREE CYCLES OF EXHALATION THROUGH THE LEFT NOSTRIL AND INHALATION THROUGH THE RIGHT NOSTRIL. IN ALL PHRASES OF THIS EXERCISE, THE EXHALATION AND INHALATION SHOULD BE OF EQUAL DURATION, WITHOUT A PAUSE BETWEEN EXHALATION AND INHALATION. BREATHING SHOULD BE DIAPHRAGMATIC AND SHOULD BE SLOW AND CONTROLLED, WITH NO SENSE OF EXERTION. WITH PRACTICE, GRADUAL LENGTHENING OF THE DURATION OF INHALATION AND EXHALATION SHOULD BE ATTEMPTED. 

                    THERE ARE SLIGHT VARIATIONS ON THIS BASIC TECHNIQUE IN DIFFERENT YOGA TEXTS. THE STUDENT SHOULD AVOID FREQUENT CHANGES IN TECHNIQUE, HOWEVER, FOR ONLY WITH REGULAR PRACTICE FOR THE SAME TECHNIQUE CAN HE READ THE FULL BENEFITS OF NADI SHODHANAM. FURTHER, IN SOME TEXTS RETENTION OF THE BREATH BETWEEN INHALATION AND EXHALATION IS RECOMMENDED. THIS IS A ADVANCED FORM OF THE EXERCISE AND SHOULD BE ATTEMPTED ONLY UNDER THE GUIDANCE OF A COMPETENT TEACHER. OTHERWISE THE STUDENT MAY HARM HIMSELF IRREPARABLY. UNDER PROPER GUIDANCE RETENTION MAY BE PRACTICED, THE PERIOD OF RETENTION BEING GRADUALLY INCREASED SO LONG AS IT DOES NOT IN ANY WAY AFFECT THE RHYTHM, EVENNESS, AND EQUALITY OF INHALATION AND EXHALATION. THE RECOMMENDED RATIO BETWEEN THE DURATIONS OF INHALATION, RETENTION, AND EXHALATION IS 1.4.2. AFTER MASTERING THE RETENTION AFTER EXHALATION, AGAIN BY GRADUALLY INCREASING THE LENGTH OF TIME THE BREATH IS HELD.

                 PRANAYAMA IS HIGHLY DEVELOPED AND COMPLEX SCIENCE, AND THE ADVANCED TECHNIQUE REQUIRE EXPERT GUIDANCE. THEY SHOULD NOT BE ATTEMPTED PURELY ON THE BASIS OF INSTRUCTIONS FOUND IN BOOKS. UNLESS ONE HAS THE PREREQUISITES FOR SUCH ADVANCED TECHNIQUE, MORE HARM THAN GOOD WILL RESULT, FOR THE ASPIRANT WILL HAVE AWAKENED THE ENERGIES OF PRANA TO A DEGREE THAT IS BEYOND HIS CAPACITY TO CONTAIN AND CONTROL.

                  THE BASIC FORM OF NADI SHODHANAM WITHOUT RETENTION, DESCRIBED ABOVE, AND A FEW OTHER TYPES OF PRANAYAMA MAY BE PRACTICED SAFELY. BASED ON THE INSTRUCTIONS GIVEN HERE. BUT TO REPEAT. RETENTION OF BREATH DOES REQUIRE THE SANCTION AND GUIDANCE OF A TEACHER WELL-VERSED IN PRANAYAMA.

THE BRIEF ABOUT BASIC BREATHING

 

                                   BASIC BREATHING 

                          AND CLEASING TECHNIQUES

                            RESPIRATION IS THE MOST IMPORTANT FUNCTION OF THE BODY. YET MOST PEOPLE ARE NOT AWARE OF THE SIMPLE FACT THAT THE BREATH DOES NOT FLOW EQUALLY THROUGH THE TWO NOSTRILS. AT TIMES ONE NOSTRIL IS MORE ACTIVE THAN THE OTHER , AND AT OTHER TIMES AT MAY BECOMES LESS ACTIVE THAN THE OTHER. AND AT OTHER TIMES IT MAY BECOME LESS ACTIVE THAN THE OTHER. THIS IS BECAUSE ON EACH SIDE OF THE SEPTUM SEPERATING THE TWO NOSTRILS, THERE ARE STRUCTURES CALLED TURBINATES THAT REGULATE THE PATHWAY OF AIRFLOW WITHIN THE INNER NOSE. THESE TURBINATES ARE COVERED BY MUCOUS MEMBRANCE, WHICH IS COMPOSED OF ERECTILE TISSUE. THE SWELLING OF THE TURBINATES CHANGES THE INNER CONFIGURATION OF THE AIR PATHWAYS AND CAN THUS RESTRICT OR EVEN BLOCK THE FLOW OF AIR. THIS EXPLAINS THE UNEQUAL FLOW OF BREATH THROUGH THE NOSTRILS.

                  ONE OF THE AIMS OF YOGIC BREATHING TECHNIQUE IS TO EQUALIZE  THE AIRFLOW IN THE NOSTRILS. THIS IS A PREREQUISITE FOR THE DEVILIZATION OF THE IDA AND PINGALA NADIS AND THE OPENING UP OF THE BLOCKED SUSHUMNA NADI. IN A MOMENT, WE WILL CONSIDEROF BREATHING TECHNIQUE CALLED NADI SHODHANAM, OR PURIFICATION OF THE NADIS, THE PRACTICE OF WHICH LEADS TO EQUALIZATION OF THE BREATH IN THE RIGHT AND LEFT NOSTRILS, AND THEN TO THE OPENING OF THE SUSHUMNA NADI. EQUALIZING THE FLOW OF BREATH CALMS THE MIND, AND IN STATES OF DEEP MEDITATION THIS EQUAL FLOW IS EVIDENT.

                        JALA NETI (WATER CLEANSING)

                   A PREMILIMINARY STEP TO EQUALIZING THE FLOW OF BREATH IS CLEANSING THE NOSTRILS, AND FOR THIS YOGA MANUALS DESCRIBE A TECHNIQUE CALLED JALA NETI (PURIFICATION WITH WATER). LUKEWARM WATER, WITH A LITTLE SALT DISSOLVED IN IT, IS POURED INTO ONE NOSTRIL WHILE THE HEAD IS TILTED SO AS TO ALLOW THE SALINE SOLUTION TO FLOW OUT THROUGH THE OTHER NOSTRIL. (A CUP CAN BE USED TO DO THIS, BUT IT IS FAR MORE CONVENIENT TO USE A POT WITH A NARROW SPOUT). THIS LUKEWARM, SALINE WATER NOT ONLY DISSOLVES AND WASHES AWAY ANY ACCUMULATED MUCUS AND DIRT, DISSOLVES AND WASHES AWAY ANY ACCUMULATED MUCUS AND DIRT, BUT IT ALSO, BY OSMOSIS, DRAWS OUT EXCUSES WATER FROM SWOLLEN TURBINATE STRUCTURES. IT ALSO FACILITIES DRAINAGE OF THE SINUSES.

                   IF THE WATER IS FIRST POURED INTO THE LEFT NOSTRIL AND FLOWS OUT THROUGH THE RIGHT, THE FLOW DIRECTION IS THEN REVERSED BY POURING THE SALT WATER INTO THE RIGHT NOSTRIL AND ALLOWING IT TO DRAIN THROUGH THE LEFT. THIS ACCOMPLISHES A THGOROUGH CLEANSING OF THE AIR PASSAGEWAYS. PERSONAL INSTRUCTION IN THIS TECHNIQUE FROM A QUALIFIED TEACHER IS RECOMMENDED IN THIS TECHNIQUE FROM A QUALIFIED TEACHER IS RECOMMENDED BEFORE ATTEMPTING IT ON YOUR OWN. DAILY PRACTICE PREVENTS CONGESTION OF THE SINUSES AND MAKES YOU LESS SUSCEPTIBLE TO COMMON COLDS AND OTHER RESPIRATORY INFECTIONS.

                       SUTRA NETI (STRING CLEANSING

                        IN THIS EXERCISE A RUBBER CATHETER WITH A COTTON STRING ATTACHED IS INSERTED INTO THE NOSTRIL AND THEN TAKEN OUT THROUGH THE MOUTH, OR STRING ALONE MAY BE USED IF THE END HAS BEEN STIFFENED WITH WAX. ALL THE IMPLEMENTS SHOULD BE STERILIZED BEFORE THEY ARE USED AND, AS HAS BEEN SAID BEFORE, THE DEMONSTRATION OF THIS TECHNIQUE BY A COMPETENT TEACHER IS RECOMMENDED BEFORE YOUR FIRST ATTEMPTS.

                    THIS EXERCISE CLEANSES THE NOSTRILS, STRENGTHENS THE MUCOUS MEMBRANE, AND BENEFITS THE EYES.

                          RHYTHMIC DIAPHRAGMATIC 

                                           BREATHING

                  THE IMPORTANT ASPECT OF BREATH CONTROL IS DIAPHRAGMATIC BREATHING. THE AVERAGE PERSON USES HIS CHES MUSCLES RATHER THAN HIS DIAPHRAGM WHEN HE BREATHES, AND SUCH BREATHING IS USUALLY SHALLOW, RAPID, AND IRREGULAR. AS A CONSEQUENCE, THE LOWER LOBES OF THE LUNGS, WHICH RECEIVE AN ABUNDANT SUPPLY OF BLOOD, ARE NOT ADEQUATELY VENTILATED, SO THE GAS EXCHANGE WHICH TAKES PLACE BETWEEN THE AIR IN THE LUNGS AND THE BLOOD IS INADEQUATE. RESPIRATION PHYSIOLOGISTS REFER TO THIS AS A VENTILATION-PERFUSION ABNORMALITY. WITH DIAPHRAGMATIC BREATHING, SUCH INEQUALITIES BETWEEN VENTILATION AND PERFUSION ARE MINIMIZED. THERE IS ALSO EVIDENCE TO SUGGEST THAT DIAPHRAGMATIC BREATHING IS BENEFICIAL BECAUSE IT INCREASES THE SUCTION PRESSURE CREATED IN THE THORACIC CAVITY AND IMPROVES THE VENOUS RETURN OF BLOOD, THEREBY REDUCING THE LOAD  ON THE HEART AND ENHANCING CIRCULATORY FUNCTION.

                  THOUGH CHEST BREATHING HAS NOW BECOME NATURAL AND INVOLUNTARY FOR MOST OF US , IT IS REALLY A PART OF THE FIGHT OR FLIGHT SYNDROME, AROUSED WHEN THE ORGANISM IS CHALLENGED BY SOME EXTERNAL STRESS OR DANGER. BECAUSE OF THE RECIPROCITY BETWEEN THE BREATH AND MIND, CHEST BREATHING, IN TURN, GIVES RISE TO THE TENSION AND ANXIETY ASSOCIATED WITH THE FIGHT OF FLIGHT  SYNDROME. WITH CHEST BREATHING, THE BREATH IS SHALLOW, JERKY, AND UNSTEADY, RESULTING IN SIMILAR UNSTEADINESS OF THE MIND. ALL TECHNIQUES AIMED AT PROVIDING RELAXATION OF THE BODY, NERVES, AND MIND WILL BE INEFFECTIVE UNLESS CHEST BREATHING IS REPLACED BY DEEP, EVEN, AND STEADY DIAPHRAGMATIC BREATHING.

                                                                                 ❤

                ALTHOUGH DIAPHRAGMATIC BREATHING IS SIMPLE, EASY, AND BENEFICIAL, THE HABIT OF DOING IT HAS TO BE CONSCIOUSLY CULTIVATED BEFORE IT CAN BECOME AUTOMATIC . A SIMPLE PRACTICE TO ACHIEVE THIS IS TO LIE ON YOUR BACK ON A MAT OR RUG, WITH ONE PALM PLACED ON THE CENTER OF THE CHEST AND THE OTHER ON THE LOWER EDGE OF THE RID CAGE WHERE THE ABDOMEN BEGINS. AS YOU INHALE, THE LOWER EDGE OF THE RIB CAGE SHOULD EXPAND AND THE ABDOMEN SHOULD RISE, AS YOU EXHALE, THE OPPOSITE SHOULD OCCUR. THERE SHOULD BE RELATIVELY LITTLE MOVEMENT OF THE UPPER CHEST. BY PRACTICING THIS EXERCISE YOU WILL FIND IN DUE TIME THAT DIAPHRAMATIC BREATHING BECOMES HABITUAL AND AUTOMATIC.