Breathing Health Into Your Life
The word Yoga brings to your mind complex exercises involving twists and turns of your body and interlocking of limbs. But, simple Yogic breathing techniques can keep your heart fit, mind and nerves alert and give you logevity.
People all over the world have become familiar with the word Yoga. The word is seen synonymous with a set of complicated exercises and assumed to be done for the sake of muscle building. Yoga produces a supple and healthy body, but does not develop muscles. Body building exercises are harmful and it is a fact that many once-famous sports persons and body builders end up physical wrecks by the time they retire.
The Yoga ‘asanas’ or exercises restore energy to the body, unlike the other physical exercises which expend energy. The ‘asanas’ not only exercise the external muscles but exercise and tone up the inner organs as well. It is a proven fact that after every Yoga session, one emerges relaxed, rested and full of energy.
Pranayama is the science of control of breath. It is the integral part of yoga. For every exercise in Yoga, a different pattern of breathing is advocated.
Practising deep breathing exercises, without exercise to the limbs is also effective in revitalising the organs, internal or external. Deep breathing is good for the heart and so gives a longer life. The respiratory system is closely connected with the heart.
Life can be measured in breaths for, when breathing ceases, we call it death. The oxygen we intake, through breathing, rebuilds the body cells and detoxifies it. The right supply of oxygen is needed for all activities of the organs. Physical and mental faculties totally depend on the oxygen intake, because the brain, along with the nervous system rejuvenates its tissues with the help of oxygen. The body becomes active and mind becomes creative and positive when there is a good supply of oxygen to the body.
Slow, steady and long breathing keeps our heart better and relaxed. Shallow quick breathing is not good for the heart. Animals like rabbits and birds breath very fast and have a short life. tortoises breathe very slowly and live long. The capacity of the lungs increases with long deep breaths and hence the capacity to hold more oxygen increases. A deep yogic breath can take 100 cubic inches of air, whereas a shallow breath can take in only 20 cubic inches, says Nergis Dalal, an exponent in Yoga. A shallow breather breathes about 15 to 17 times a minute and a Yogic breather can slow it down to once or twice a minute.
We breathe rapidly when we are frightened, excited,angry or upset. We do find that taking deep breaths at these moments helps us get over these emotions and calms the mind. If we learn to breathe the proper way we can regulate our body functions. Practise of Pranayama is one step higher and some of the techniques can be learnt only under the guidance of a teacher.
Nevertheless, there are easy breathing techniques which can be practised by anyone.
Natural Breathing: Technique 1:
This is very easy and can be practised by anyone.
Sit cross-legged or in any comfortable position, or lie on your back. If it is sitting position, neck and back should be erect and hands in ‘chinmudhra’. Chinmudhra is folding the forefinger as a zero to touch the root of the thumb with palms upwards.
Close your eyes for better concentration. Relax the whole body and mind.
Let the breathing be natural and rhythmic. Do not change the breathing pattern and do not control the breath. Just be aware of your natural breathing.
Mentally observe and concentrate on both the nostrilsand fill the breath, naturally drawing in as much as you could. Observe the cool air coming out warm during the exhalation.
Now slowly concentrate on the back of the mouth, above the throat. You can feel the vibration.
Now concentrate on the chest, the lungs, the rib cage and feel the chest movements.
Now concentrate on your abdomen. Inhalation expands your abdomen and exhalation contracts it.
Return, exhaling, concentrating from abdomen to the nostril.
The breathing should be natural with no changes in the pattern. Attention should be given to the particular area till the mind is completely aware of each breath.
Benefits:
Concentration and memory power increase. (Good when you want to go for interviews, examinations).
Mind calms down. (When you are agitated over something try this).
Improves clear thinking. (You will find solutions for your problems).
When practised regularly, the whole system gets regulated.
Purification of the breath channels: Technique 2:
This exercise should be done when the air has least pollution. Early morning will be fine.
Sit in cross-legged with neck and back erect.
Relax your body and take a couple of deep breaths. Inhale deeply and exhale slowly from both the nostrils.
Keep the right hand in ‘vishnu mudra’(keeping the index and middle fingers folded and the thumb, ring finger and the little finger straight) and the left hand in ‘chinmudra’ (explained earlier)
Close the right nostril with the right thumb. Inhale through the left nostril and exhale through the same.
Let your breaths be deep, count 10 to 20 (as you experence you can count more) while inhaling and count double the number while exhaling.
Do not hold the breath in.
Do it five times.
Close the left nostril with the ring finger. Inhale through the right and exhale through the same, counting just the same you did for the other nostril.
Do it five times.
Benefits:
Controls breathing problems like asthma, bronchial disorders, allergies created by dust and smoke, snoring, hyper tension and the same benefits as for technique 1.
The don’ts:
Do not try the second exercise when you have cold. If you have a history of heart attacks consult your doctor before practising.
Image via Wikipedia
Image via Wikipedia: ‘Chinmudra’
Image via Wikipedia: Sitting cross-legged. Here the ‘padmasna’
My mother was suffering from chronic bronchial asthma and was treated with steroids, before the advent of aerosols and later on, used aerosols till a doctor suggested the above breathing exercises. She and the whole family has been practising this for years now. My mother is 76 and from the age of 52, when she started this technique 2, she has not had another attack of asthma. She is also free from dust allergy which was the major cause of her ailment.
Those who suffer similar ailments can practise these controlled breathing exercises on a regular basis and live a healthy life.
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Southgate | Jul 4, 2009 | Reply
Very useful tips for a very healthy life, especially the breathing exercises, their mudras etc.It is also surprising to note that your mother having practiced breathing exercises, have not had any attack of asthma between 52 and 76.Thank you.
chitragopi | Jul 4, 2009 | Reply
thank u friend for ur encouraging words
V.Shunmugasundaram | Sep 24, 2009 | Reply
I had chronic problem of severe cold sneezing and breathing trouble for over 15 years. Then I started doing yoga and pranayama. With in a couple of days my ailments were under control, but I had to do yoga every day to sustain my health. But after a year or so I was able to go with out yoga for a few days. Later on I needed yoga only for the winter. But doing only he breathing exercises gets me thru these days. I sarted doing yoga at the age of 30 and now I am nearing 60. I am very healthy now. For the last one year I have been following a diet that consists of fat and proteins alone. No carbohydrates. I have shed unwanted fat. Yes the breathing exercises do help in maintaining good health.