Complete yogic breathing — a path to health and harmony

Most often, a person is not aware of their breathing and does not try to control it; it happens mechanically - without participation and engagement in the process. The body has a self-regulation function, thanks to which the frequency and depth of breathing are regulated by the nervous system, its central (respiratory center in the brain) and peripheral (autonomic) components. However, such an important function of the body as breathing should not occur without attention and concentration on it at least at certain moments. In this article, we will explore the benefits of complete yogic breathing for health, as well as recommendations for mastering it and the technique for performing pranayama.

The practice of complete yogic breathing is a combination of three types of breathing: abdominal, thoracic, and clavicular. In everyday life, people often breathe superficially, and in difficult and stressful situations, episodes of uncontrolled breath holding occur. A person "robs" themself - missing out on oxygen, which affects all organs and systems. Men are more inclined towards abdominal breathing, in which the diaphragm and abdominal muscles are actively involved. This type of breathing is preferable to thoracic breathing, which is physiologically typical for women.

Yogic breathing allows for the engagement of all sections and the maximum volume of the lungs, which is beneficial for the productive functioning of the respiratory system and the health of the body. The cycle of complete yogic breathing consists of an inhalation performed from the bottom up: first the abdomen is engaged, then the chest, followed by the collarbones, then the exhalation occurs in the reverse order: from top to bottom - collarbones, chest, abdomen. The practice of yogic breathing helps correct the habit of shallow breathing and develop beneficial breathing skills. In addition, it is easier to train mindfulness by starting with breath control rather than more complex processes. Gradually, proper breathing will transition from practice on the mat to everyday life.

Benefits of complete yogic breathing

Complete yogic breathing has the following positive effects:

• Training of the lungs and respiratory system. During yogic breathing, the lower lobes of the lungs are engaged, which allows for an increase in the volume of inhaled air and lung capacity. This breathing technique ensures the proper functioning of the diaphragm, helps strengthen and cleanse the respiratory system, and increases the body's resistance to respiratory diseases.
• Strengthening of the cardiovascular system. The practice of deep breathing saturates the blood with oxygen and effectively eliminates carbon dioxide, allowing the heart to receive more oxygen and the blood vessels to become more flexible.
• Improvement of digestion. Abdominal breathing massages the organs of the abdominal cavity, which contributes to improved intestinal peristalsis and normalization of digestion.
• Normalization of the nervous system's functioning. Complete yogic breathing promotes relaxation, improves sleep, increases concentration levels, resilience to mood swings, stress, and outbursts of anger and resentment. Blood supply to the brain improves.
• Improvement of lymph flow in the body. Yogic breathing helps to eliminate stagnant phenomena and inflammatory processes in the body.
• Filling with prana. Deep breathing helps to fill the body with prana (vital energy), promotes health, and clarifies and calms the mind.
• Preparation for more complex techniques. The practice of yogic breathing is beneficial in itself and serves as excellent preparation for more complex pranayamas and meditation.

It is necessary to approach the mastery of complete yogic breathing step by step, remembering that it consists of three types of breathing:

• abdominal or diaphragmatic (lower) breathing;
• thoracic or rib (middle) breathing;
• clavicular or superficial (upper) breathing.

To ensure that the learning process is as comfortable and effective as possible, it is essential to prepare, develop a training plan, avoid rushing, but demonstrate persistence and diligence.

1. Preparation. The space for practice should be comfortable, with access to fresh air or pre-ventilated. It is necessary to prepare the inventory in advance - a mat, a blanket, and other necessary items. It is recommended to perform pranayama in a meditative pose: Sukhasana, Siddhasana, Ardha Padmasana, Padmasana. If these positions are unavailable for any reason, one can choose Vajrasana or sit on a chair with a straight back and relaxed shoulders.
2. The stage of abdominal breathing. To understand the mechanism of the practice and to establish oneself in it more quickly, it is necessary to learn pranayama step by step, starting with the lower, i.e., abdominal breathing, which is also called diaphragmatic breathing. For complete awareness of the process and confidence in its correct execution, it is advisable to place one hand on the abdomen and observe the movements of the body. The practice of pranayama begins with a full exhale. Then, during a deep inhale, the diaphragm moves down, and the abdominal wall protrudes forward. During the exhale, the abdomen pulls towards the spine, and the diaphragm rises. In this breathing process, it is important to ensure that the chest does not expand and the collarbones do not lift up. One can add breath retention for 1-2 seconds during the inhale and exhale. Abdominal breathing should be practiced for 20--25 cycles before moving on to the next stage.
3. Stage of chest breathing. As an auxiliary technique, you can place your palm on your chest again to control the body's movements. A full exhale precedes pranayama, and during a deep inhale, the chest expands and rises, while the abdomen remains slightly tense to avoid participating in the process of chest breathing. The inhale will be incomplete, as the lower parts of the lungs are not involved. During the exhale, the chest gently lowers and slightly compresses. You can also make a short pause during the inhale and exhale. Repeat 20--25 cycles.
4. Stage of clavicular breathing. Place your palms on your chest closer to the collarbones, and slightly tense the abdominal muscles. After completely exhaling, during the inhale, raise the collarbones and shoulders upwards while keeping the chest and abdomen still. With the exhale, the shoulders and collarbones lower down. Repeat the necessary number of cycles until the result is consolidated. Initially, it may seem difficult to separate chest breathing from clavicular breathing, but over time, with regular practice, this skill is acquired.
5. Connecting the types of breathing into a single cycle. In the final stage, it is necessary to connect all three types of breathing. After making a conscious exhale, during the inhale, the abdominal wall moves slightly forward, then the chest expands, and subsequently the collarbones and shoulders rise upwards; with the exhale, everything happens in reverse order: the shoulders and collarbones lower, the chest compresses, and the abdomen pulls inward. It is recommended to make the inhale as deep as possible and the exhale until the lungs are completely emptied. Complicating the practice can be done by adding breath holds on inhalation and exhalation.

Recommendations for mastery and regular practice

It is recommended to practice full yogic breathing while sitting. If there are any difficulties in this position, one can try to master it first in Savasana (lying on the back). There should not be excessive tension in the body, and the inhalation and exhalation should be smooth, not jerky, as if different types of breathing are happening separately from one another. To achieve a relaxing effect, one should breathe with a ratio of inhalation to exhalation equal to 1:2. One can start practicing with three minutes, gradually increasing to ten or more.

Results from practice may vary among different people, and the pace of mastery will be unique for each individual. Beginners should not rush things. People with respiratory and heart diseases, hypertension, and abdominal hernias should approach the practice of pranayama with caution. It is necessary to consult a doctor. Those who practice pranayama should refrain from tobacco, alcohol, and other intoxicants.

Consistency and regularity will bring immediate and lasting results in practice.

Breathing techniques not only help to improve the respiratory system but also make one more energetic, aware, and able to control prana, the body, and the processes within it. When proper breathing becomes not only a goal on the mat but also an integral part of everyday life, positive changes will not take long to manifest.

Successful practice, health, and free breathing!

Literature:

1. OUM.RU club collective. Methodological guide for yoga teachers.
2. Swami Satyananda Saraswati. Asana. Pranayama. Mudra. Bandha.
3. David Frawley. Ayurveda and the mind.
4. Robert Svoboda. Life, health, longevity.