BASIC TECHNIQUES OF YOGA BREATHING
Whether hatha yoga, patanjali or Bikram yoga, traditional breathing techniques are stressed in all of them. These breathing techniques are also called Pranayama or breath of life. They are essential for deriving the greatest level of benefits fromyogic asanas or exercises. Techniques of yoga breathing not only carry oxygen to the muscles, open up our chest and lungs, clear out sinuses, get rid of headaches but also bring down stress levels.
Most of these are practical, easy to learn, help in reducing stress effectively and can be done almost anywhere. However, they must be taught by an expert yoga teacher. The most commonly used breathing techniques in yoga are listed below.
High Breathing
High Breathing primarily takes place in the upper part of the chest and lungs. This is also known as “Collarbone Breathing” and involves raising the ribs, collarbone and shoulders. People with Asthma, a tight belt, a full stomach or who otherwise become short of breath tend to resort to high breathing. This is the least desirable form of breathing since the upper lobes of the lungs are used and these have only a small air capacity.
Middle Breathing
In Middle Breathing, mainly the middle parts of the lungs are filled with air. It exhibits some of the characteristics of both high breathing – with the ribs rising and the chest expanding – and low breathing – with the diaphragm moving up and down and the abdomen in and out. It is also known as Thoracic or Rib Breathing. In this form of breathing, the ribs and chest are expanded sideways.
Low Breathing
Low breathing takes place in the lower part of the chest and lungs. It is far more effective than high or mid breathing. It consists mainly in moving the abdomen in and out and in changing the position of the diaphragm through such movements. Because of this, it is sometimes called “Abdominal Breathing.”
This type of breathing is far superior to high or mid breathing because of four reasons:
(1) More air is taken in when inhaling, due to greater movement of the lungs and the fact that the lower lobes of the lungs have a larger capacity than the upper lobes.
(2) The diaphragm acts like a second Heart. Its piston-like movements expand the base of the lungs, allowing them to suck in more venous blood- the increase in the venous circulation improves the general Circulation.
(3) The abdominal organs are massaged by the up and down movements of the diaphragm.
(4) Low breathing has a beneficial effect on the solar plexus, which is a very important nerve center.
The Complete Breath
The Complete Breath, as defined by Yoga, involves the entire respiratory system and not only includes the portions of the lungs used in high, low and middle breathing, but expands the lungs. The Complete Breath is the basic technique of all the different types of Yoga Breathing, and therefore should be mastered under the guidance of a yoga teacher.
These breathing techniques are basic to any practitioner of yoga and are used in conjunction with exercises to balance the mind, emotions as well as physical body as well as internal organs.
Manage stress with yoga; learn breathing techniques for yoga poses in this free instructional video on how to relieve stress with yoga poses and stretches. Expert: Elizabeth Cafferky Contact: www.yogayoga.com Bio: Elizabeth Cafferky is a yoga instructor at Yoga Yoga studio in Austin, Texas.
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