Proper breathing has a beneficial effect on the body, helps to cope with many ailments, maintain youth, beauty and strength. One of the most famous practices is full yogic breathing. Thanks to a few simple techniques and regular practice, anyone can set up their body.
The concept
Full yoga breathing is a special breathing technique that allows you to fill the body with energy and health. Many of us completely ignore the cycle of our own breathing and do not even realize how important this is.
The fact is that health, purity of consciousness, vitality and general well-being of a person depend on the type of breathing. Thanks to the techniques of full yoga breathing, you can learn to control your internal energy, get rid of stress, work on your emotional state, fight fatigue, etc.
This technique is based on the baby’s breathing and is the most harmonious breathing method for humans. But with age, due to various physiological changes, breathing cycles are violated, and a person stray from the correct rhythm.
Benefits for the body
Proper breathing is the basis of life, and everything that happens to the body is inextricably linked with the quality of our whole life. Thanks to full yoga breathing, the muscles of the entire respiratory system begin to work, which contributes to sufficient oxygen saturation of the body and the removal of toxic substances. Thus, the body is cleansed of all negative influences, becomes stronger, hardier and more efficient.
Also, using light breathing practices, you can:
- overcome depressive mood, weakness and lethargy;
- get rid of insomnia;
- increase concentration, mindfulness;
- to cheer up;
- independently introduce the body into relaxation;
- put thoughts in order;
- clear the mind of negativity;
- to cope with a headache;
- listen to fresh ideas.
As you can see, the benefits of full yoga breathing are unconditional. In addition to all of the above, pressure normalizes in the body, the immune system strengthens, and metabolism improves.
Types of breathing
Full yoga breathing is divided into three types:
- Diaphragmatic, or abdominal (lower breathing). It is produced by compressing and expanding the diaphragm, when the stomach rises and falls during breathing. This type of breathing should be used outdoors.
- Thoracic (secondary). When air fills the middle of the lungs and increases the distance between the ribs. Suitable when in a closed room with dense air.
- Clavicular (superior). Fills the throat, nose and nasal passages. Only a small part of the lungs breathes.
Full breathing in yoga is always done by the nose without pauses. In order to make it a familiar state, you need to start with daily practice. With proper breathing, you can balance the state of mind and emotions, as well as quickly relax and achieve inner peace.
With the union of all types of breathing , a single technique is formed. You should start from the bottom, at the next stage, chest breathing is turned on and in the end you should use the clavicular. In the process of practice, you need to monitor the comfortable state, the absence of long pauses, the duration of inspiration and exhalation.
In practice, exercise time should be gradually increased. It is also necessary to remember that the exhalation should be longer than the inhalation.
How to breathe
How to do full yoga breath so that it benefits:
- you need to breathe through the nose;
- practice all three types of breathing;
- Between inhalation and exhalation should not be paused.
Proper breathing is based on self-control. At the beginning of practice, it is necessary to focus on the respiratory cycle and bring it into the desired state. Eastern philosophy says that the quality of human life depends on the correctness of breathing. Of course, a healthy and healthy state of the body adds energy and contributes to the development of consciousness.
Inhalations should be calm, measured. The body is held in relaxation and comfort. It is advisable to have clean air around during practice. Daily exercises of deep, full breaths through the nose are an integral part of yoga. It strengthens the body.
In preparation, you can take just a couple of minutes to massage the diaphragm. After this, the abdominal muscles will function fully. Breathing should be relaxed, soundless, at a steady pace.
For beginners
The first and easiest step for beginners will be the following technique:
- The right nostril should be closed by hand, before this take a deep breath.
- Breathe out through the left.
This should be done alternately with each nostril. When closing, you can consider yourself. For instance:
- inhale through the left - count to 4 / exhale through the right - count to 8;
- inhale through the right - count to 4 / exhale through the left - count to 8.
Continue at this pace for up to 5 cycles.
There is another complete breathing technique that is suitable for beginners. It helps to relax, relieve tension and quickly achieve relaxation. The technique is called Fire Breath.
You do not need to breathe deeply, inhale through the nose. Inhalation and exhalation should continue equally in time. On the day you should practice the exercise for 10 minutes. If you do not feel well, you can reduce the time to 3-5 minutes.
Deep breathing technique
The technique of performing full yogic breathing requires preparation. The basic rules are as follows:
- exercises should be performed on an empty stomach;
- should be comfortable body temperature;
- exercises will be most effective if they are performed in the morning after waking up or in the evening before bedtime;
- when performing exercises, it is necessary to monitor the correctness of actions;
- engage in loose light clothing.
There are contraindications:
- heart diseases;
- problems with the stomach and intestines;
- asthma;
- cold.
In the first week, it is recommended to use the following exercise of full deep breathing.
You should take the most comfortable position. Eyes can be closed to focus better. Take a full deep breath and exhale slowly and evenly through your nose. It is necessary to monitor how the lungs are filled with air, how the air stream moves, heading down the abdomen, and then spreads throughout the abdomen, passing into the chest.
Then you need to wrap your arms around the ribs (thumbs look back). Inhaling air, you should observe how the chest expands. At the moment when you feel the filling of the lungs with air, you need to take a few more small breaths so that the upper parts of the lungs are also filled. Next, take a deep breath and then exhale completely to feel how all the air comes out of the body.
One hundred of such inspirations and exhalations will fill the body with energy and health. You can count from the opposite, starting with a hundred.
How to do full yoga breath in the second week? The algorithm is simple.
You should completely focus on the account. For one figure, we perform 2 breaths. Example: inhale-exhale, inhale-exhale 100; inhale-exhale, inhale-exhale 99; inhale-exhale, inhale-exhale 98, etc.
Exercise with wise
The technique of performing complete breathing on this system looks like this.
Sit in a sitting pose with crossed legs in an armchair or on the floor. Keep your back straight.
Hands, shoulders down, head looking up, body relaxed.
Hold the thumb of your right hand straight, bend the second and third inwards to the palm of your hand. Thus, Vishnu Mudra is obtained, which helps to cleanse the energy channels. It is carried out with one hand.
Place your left hand palm up on your knee and bring Gian Mudra into position, which means the Mudra of knowledge. That is, the index finger is in contact with the thumb pad.
A deep breath is taken, the right nostril is clamped with the right hand, and the exhalation goes through the left side of the nose.
Further, with a closed right nostril, an inhalation occurs with a score of up to 4 and exhale through the left nostril with a score of up to 8.
The exercise is repeated alternately in a series of 5 approaches.
Yoga Breathing Exercise
When the condition is tense, nervous and requires immediate calm, you can use the following technique.
- You should sit on the edge of the chair, cross your legs.
- Relax the body, straighten your back.
- Close your eyes, put your hands on your knees, put your index and thumb fingers on both hands.
- You need to breathe with the diaphragm (stomach). When you inhale, the stomach fills.
- Exhale.
- Perform 10 times, aware of each cycle. Practice 2 times a day.
Full breath effect
Full breath in yoga gives an amazing effect. It has many advantages. First of all, these are:
- cleansing and strengthening the respiratory system;
- the removal of toxins from the body;
- the supply of oxygen in larger quantities;
- proper distribution of energy;
- calming the mind, gaining lightness;
- achievement of peace;
- stimulation of internal organs;
- improved metabolism;
- strengthening the heart muscle;
- increased tone in the body.
And also, performing the practice of full yoga breathing, the body is saturated with oxygen 10 times more than usual, the lymphatic system is working, 80% of the air is consumed by the brain, the cells are renewed, the aging process slows down, a person suffers starvation more easily. Proper breathing makes a person confident and cheerful.