The Gift of Breathing

Transcription

1 The Gift of Breathing If you are ready to finally manage stress, insomnia,weight loss, increase sustainable energy, rejuvenate your entire body this is the book for you By ISABEL HARKINS

2 CONTENTS CHAPTER 1 Mechanism of Breathing. 5 CHAPTER 2 Introduction to Pranayama. 11 CHAPTER 3 Alternate Nostril Breathing. 16 CHAPTER 4 Complete Belly Breath. 24 CHAPTER 5 Ocean s Breath CHAPTER 6 Simple Breath for Liver and Spleen.. 30 CHAPTER 7 Clavicular Breath

3 What Controls your Breathing?

4 DISCLAIMER This book is meant to increase your knowledge of breathing exercise and to enhance your physical, mental and spiritual well-being. The information here is designed to help you make informed choices in PRANAYAM and OTHER practices. It is not intended as substitute for medical treatment. You should consult your doctor before you attempt the exercise described in this book.

5 Chapter 1 When you own your breath nobody can steal your peace The Mechanics of Breathing To breathes is to live, and without breath there is no life. Not only do the animals depend upon breath for life and health, but all forms of animal and plantlike depend upon the air for continued existence. Breathing is considered the most important of all the functions of the body,due to the fact that all other functions depend upon it. Most existing beings may exist some time without eating; a short time without drinking; but without breathing our existence won't last but a few minutes. Man is not only dependent upon the breath for life but he is largely dependent upon correct habits of breathing for long lasting vitality and freedom from illness. At the base of your brain is a respiratory control center that controls your breathing. This center sends ongoing signals down your spine and to the muscles involved in breathing. These signals ensure your breathing muscles, contract (tighten) and relax regularly. This function allows your breathing to happen automatically, without you being aware. It is pretty amazing don t you think, aside from all the work that the body does with us running around all day!. To a limited degree, you can change your breathing rate, such as by breathing faster or holding your breath. Your emotions also can change your breathing. For example, being scared or angry can affect your breathing pattern, thinking, crying, excited running, depression etc,. Your breathing will change depending on how active you are and the condition of the air around you. For example, you need to breathe more often when you do physical activity. In contrast, your body needs to restrict how much air you breathe, if the air contains irritants or toxins to protect us from it. To adjust your breathing and changing needs, your body has many sensors in your brain, blood vessels, muscles, and lungs. 5

6 Shallow breathing, on the other hand, means that the waste material in the body is not burnt up, and the result is fatigue, or a lack of zest for living. The blood, filled with toxins, gets heavy, lazy and causes poor circulation. When your personal rhythm is disturbed, it harms you physically, mentally and emotionally. Nervousness is simply disturbed breathing rhythm. A tense person never has the same amount of courage as the relaxed one, they stop themselves before they take any action and they also hold their breath and breathe from the top of their chest. In the other hand the person whose breathing rhythm has the longest pause is the one least likely to break down under the strain of action. The art of complete breathing is fundamental to the task of acquiring relaxation. It releases the nerve centers from the excessive tension that a a afflicts them. Respiration The average adult at rest inhales and exhales about sixteen times per minute when in health. Each time, half a liter (about a pint) of air is drawn in and expelled. At the end of a normal exhalation, one may force out an additional liter and a half of air, leaving about an additional liter in the lungs which cannot be forced out. After normal inhalation, one may inhale an additional one and a half liters. As you see it is possible to increase the amount of air inhaled and exhaled during each breath from half a liter to three and a half liters. Not all of the air breathed can be used by the body because some must remain to fill the nose or mouth, sinuses, larynx, trachea, bronchi and their larger branches. This is called "dead air" in contrast with "alveolar air" which participates in the gas exchange. The shallower the breathing, the larger becomes the percentage of dead air in each breath. But also, in shallow breathing, more impurities are retained in our system. Most breathing exercises in yoga have the effect of increasing both the amount and percentage of air which enters actively into the purifying gaseous exchange processes. The air inhaled normally consists of about 79% nitrogen, about 20% to 21% oxygen, about 0.04% carbon dioxide, with traces of other gases and water vapor. Exhaled air often consists of about 79% nitrogen, about 16% oxygen, about 4% carbon dioxide, with traces of other gases and water vapor. Since the nitrogen content remains approximately the same the most significant change during the breathing process is an exchange of about 4% oxygen for about 4% carbon dioxide.

7 Breathing is a practice that helps us to develop a calm, clear, and focused mind. With mindfulness breathing we develop concentration and awareness. A concentrated mind, flexible and alert, is poised for insight into the nature of mind and life itself. For a grounding introduction to the practice of Primordial Sound Meditation Meditation is the process of re-centering our awareness in the principle of pure consciousness which is our essential being. PSM is a healing practice that allows us to experience inner calm and deep relaxation,there are thousands types of meditations but PSM meditation is different you get the GIFT of your own personal MANTRA no other type of meditation gives you that. Your own personalized Mantra that you will receive is the vibration the universe was creating at the time and place of your birth, an is calculated following Vedic mathematic formulas, your personalized Mantra is your KEY to the Field of all Possibilities To Get Your Personalized Mantra and to Learn Primordial Sound Meditation click the button below

8 Oxygenation As the percentage of oxygen exchanged for carbon dioxide remains the same, the total amount of oxygen and carbon dioxide exchanged per minute tends to increase as a greater air volume is breathed. By strenuous exercise,we increase the volume of breathing to ten times the resting level. When muscular exercise increases, the body needs more oxygen. Part of the aim of both deep breathing exercises and posture movements and rests is to "purify" (increase the ratio of oxygen to carbon dioxide) the blood and the body parts through which blood circulates. The interchange of oxygen and carbon dioxide is possible because of the structure of the cells joining the alveoli and the capillaries and the laws and processes of gas exchange. The movement of carbon dioxide from the blood to the alveoli takes place by diffusion. In diffusion, the carbon dioxide moves from the rich side to the lean side. When the blood contains more carbon dioxide than the air, the carbon dioxide will diffuse from the blood to the air. If, on the other hand, the air is rich in carbon dioxide, the diffusion of carbon dioxide from the blood to the air is inhibited. In some extreme cases the carbon dioxide may even diffuse or flow from the air into the blood. Regulation A group of nerve cells in the medulla, the respiratory center of the brain, controls the contractions of muscles used in breathing. Inhalation takes place when the nerve cells of this group send impulses through motor nerves to respiratory muscles. When there is an interruption in the processes,it prevents these cells from sending impulses, inhalation ceases and exhalation occurs. Apparently we do not use muscular energy and force to expel air but merely stop inhaling; then exhaling takes place automatically, without muscular effort. Since all respiratory muscles contract inharmony, some organizing process in the brain coordinates their movements. Apparently the respiratory center cells function much like the pacemaker tissue of the heart, since they seem to induce rhythmical patterns of respiration without outside help, even though they are sensitive to various influences which modify their action. In addition to the involuntary regulation and regularization of breathing patterns, many involuntary reflexes are present, such as those noticeable in choking, sneezing, coughing, and swallowing. It is basically impossible to breathe while swallowing food. Other reflexes may be noted, such as sudden holding of breath when you sniff harsh chemicals. If your air supply has been cut off, you automatically gasp for breath. These are voluntary controls of breathing. For example, you can deliberately take a deeper breath or stop breathing momentarily. We may deliberately run for such a distance that we get our "second wind," and we proceed to breathe more easily even though exercising strenuously. Part of the significance of distinguishing between voluntary and involuntary control of breathing is that yogic exercises aim first at shifting unhealthy involuntary patterns voluntarily and then establishing more healthy patterns. Whereas nervous tension produces

9 What Happens When You Breathe? Breathing In (Inhalation) When you breathe in, or inhale, your diaphragm contracts (tightens) and moves downward. This action increases the space in your chest cavity, into which your lungs expand. The intercostal muscles between your ribs also help enlarge the chest cavity to contain your different amounts of air inhaled. The lungs contract to pull your rib cage both upward and outward when you inhale. As your lungs expand, air is usually sucked in through your nose or mouth. The air travels down your windpipe and into your lungs. After passing through your bronchial tubes, the air finally reaches and enters the alveoli (air sacs). Breathing Out (Exhalation) When you breathe out, or exhale, your diaphragm relaxes and moves upward into the chest cavity. As we breathe out the intercostal muscles between the ribs also relax to reduce the space in the chest cavity.e As the space in the chest cavity gets smaller, air rich in carbon dioxide is forced out of your lungs and windpipe, and then out of your nose or mouth as we exhale. Breathing out requires no effort from your body unless you have a lung disease or are doing physical activity that consciously promotes exhalation. When you re physically active, your abdominal muscles contract and push your diaphragm against your lungs even more than usual. This rapidly pushes air out of your lungs.

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11 CHAPTER 2 Introduction to Pranayama Prana (also known as Prana Vayu), or life force, is the Sanskrit word for the energy that permeates everything in the universe. Pranayama means to increase the quantity of Prana in the body. Pranyama is the method of breathing in a rhythmic way and correct fashion. While inhaling, breathe in through the nostrils, the stomach at the same time should come outside (expand) and while breathing out the stomach should go inside. This is the correct way of breathing. Prana meaning life force (noted particularly as the breath), and either ayama (to restrain or control the prana, implying a set of breathing techniques where the breath is intentionally altered in order to produce specific results) or the negative form ayāma, meaning to extend or draw out (as in extension of the life force). In the ancient Indian system of yoga they identified Prana as the universal life force or energy which distinguishes the living from the dead, wow that is a checking point isn t it?, and flows through thousands of subtle energy channels they called nadis and energy centers called chakras. These original yogic seers observed the power of the breath to increase one s prana and developed special breathing techniques to increase life energy, maintain health and create a calm, clear state of mind that is conducive for meditation. Where do the sources of Prana come from? We get prana from food, rest, breath and by being in a calm, happy frame of mind. There is more prana in fresh foods than canned ( it really relates to life force), frozen or stale foods. Similarly, vegetarian foods are said to be generally of high prana, while meat, being dead, is considered low or even negative prana, the fresher the source the more life in it, doesn t that make sense? 11

12 The whole body works with Prana.The Human body derives this Prana through breath. As is a well known fact breath and life are considered synonymous. Breath is intimately connected with body and mind. It is the bridge permitting access to the nervous system, mind and vital energy (Prana shakti). Breath, body and mind are all energized by the vital life energy. This vital energy is itself activated by the subtle body (Taijasya Sarira). At the ultimate end is soul or consciousness. Russian scientists, Mr. Acnnyon and Mrs. Valentina Kirlian developed this technique of photographing this energy and it can be seen by anyone in photographs and by electron microscopes. In a single day we breathe about 2300 times. Average volume of air taken in a single breath ranges from a half to a liter with proper attention this volume can be increased up to 4 to 5 litres. We can learn the capacity of breathing in five times the oxygen that we normally breathe and breathing out carbon-dioxide much faster. However we can train ourselves to breathe more slowly and deeply. The rate can easily be reduced from four to five breaths per minutes. Slower breath rate results in reduction of wear and tear in the entire body. less work for the heart and the entire system, it reduces high blood pressure and quieter nerves among other benefits. "Pranayam" is the scientific way of absorption of oxygen and excretion of carbon dioxide. Pranayama should be performed only on empty stomach To Get Your Personalized Mantra and to Learn Primordial Sound Meditation click the button below

13 The Effects of High and Low Prana Thousands of years ago, It was discovered that the quantity and quality of prana and the way it flows through the nadis (subtle energy channels) is a great way to determine one s state of mind. When we are stressed we hold our breath and breathe from the top of our chest instead of our belly. Due to lack of awareness about this fact, the energy channels in the average person may be partially blocked, making the flow of prana broken and jerky. This results in increased worry, fear, uncertainty, conflict, tension and other negative emotions.when the prana level is high it flows continuously, smooth and steady. By this action the mind is calm, positive, enthusiastic and our state is relaxed. It is through the power of prana that the ear hears, the eye sees, the skin feels, the tongue tastes, the nose smells and the brain and the intellect perform their functions. Whatever you behold in this sense-world, whatever moves or works or has life, is the expression or manifestation of prana. Prana is force, magnetism and electricity. That which causes the motion of breath in lungs, is prana. It is prana that pumps the blood from the heart into the arteries or blood vessels. Through prana digestion, excretion and secretion take place. Prana digests the food, turns it into lymphatic fluid and blood, this processes sends it into the brain. Use of prana Prana is expanded by thinking, willing, acting, moving, talking and writing. A healthy strong person has an abundance of prana (or nerve-force or vitality). It is supplied by food, water, air, solar energy, etc. The supply of prana is taken up by the nervous system. The prana in the air is absorbed by breathing. The excess is stored in the brain and nerve centers in the form of spiritual energy.. I

14 The five types of prana in the body are Prana, Apana, Udana, Samana and Vyana. Prana is the energy in the upper part of the body, in the region above the heart. If prana is too high or is imbalanced you cannot sleep. Apana Vayu is the energy in the lower part of the body. If Apana is too high, then you feel lethargic, sleepy, and dull. Samana Vayu is in the stomach region, it aids digestion. Udana Vayu is in the upper chest and throat region, it is responsible for emotions. If Udana Vayu is imbalanced, you have no emotions, you become like a stone or you become so mushy-mushy and weak. Vyana is all over the body, it is responsible for movements in the joints, the circulation in the body. If Vyana Prana is disturbed, then the circulatory system is disturbed, your joints are not flexible, there are aches and pains.lkm There are 172,000 nadis or prana channels which function in our body.

15 Difference between Pranayama and breathing exercises In non conscious normal respiration the air is taken in through the nostrils without any special effort, sound or aware movement of the nose or chest. In short, it is done unconsciously. We are not even aware of air traveling through our nostrils, down the nasal and oral parts of the pharynx, of its reaching the larynx and then the trachea and the lungs that is quite of procession t you think? In general, most of us are unaware of how the breathing process works. Pranayama, as traditionally conceived, involves much more than merely breathing for relaxation. Pranayama is a term with a wide amount of meanings. Patanjali defines pranayama as "the regulation of the incoming and outgoing flow of breath with retention. Pranayama also denotes cosmic power, or the power of the entire universe which manifests itself as conscious living being in us through the action of breathing. Nadi Sodan versus Anulom Vilom Pranayama is an ancient practice and commonly used breathing technique among yoga practitioners. Nowadays Pranayama as it is often defined as breathing exercise. However that is not fully correct. Not any breathing exercise can automatically be classified as Pranayama. The most clear way to explain the difference between Pranayama and breathing exercises is by explaining the difference between Anulom Vilom (Alternate Nostral Breathing) and Nadi Sodan. Anulom Vilom is a very popular breathing exercise which is often defined as Pranayama. However Anulom Vilom is not Pranayama, it is a preparation to the Pranayama Nadi Sodan. I n the pages we will describe the difference between both of them in more detail with the practice it self. When we breathe long and deeply through alternate nostrils, the whole nervous system is soothed, calmed and energized simultaneously. All that takes is from us is to do this alternate nostril breathing for 3 5 minutes and our whole nervous system will be revitalized and calmed. This particular technique is so simple, yet very effective. It is extremely helpful when we feel off-center and we still must function in the everyday world and in a few minutes we are in a calm state of mind, without drugs or any artificial aid that after a short time would not work or damage other parts of our system and we can do it anywhere no excuses. For instance, we may be scheduled for an important interview, or business endeavor, or even a simple decision making moment and find ourselves extremely nervous or irritable. This technique can help us calm ourselves and be effective in our communication.

16 Alternate Nostril Breathing

17 Is a lot to learn about prana. The breath is connected to neuro-physiology. When the left nostril is dominating, the right side of the brain is active. When the right nostril is functioning, the left side of the brain (logic, thinking and understanding) is active. When the breath predominantly goes in and out through the right nostril and very little through the left nostril, is when knowledge permeates. When the breath predominately goes in and out through the left nostril, you listen and enjoy without understanding the knowledge, like it is music. When the breath flows equally through both nostrils, meditation and prayer happen. The breath is continuously changing with every action, and certain prana functions at certain times.the Vedas teach us that the metabolism of your body increases two double when you are breathing through the right nostril than it is when breathing through the left. Following this, when the left is used, it is a good time to drink; when the right is functioning, then it is a good time to eat. The nadis, the breath, changes every hour. Similarly, prana changes, as the energy in the planet all around us changes, all the time. How to practice Anulom Vilom ( Left and Right Nostril Breathing) Anulom Vilom is a breathing exercise which aims to balance the left and right hemisphere by giving equal amount of oxygen to both parts of the brain. This exercise has a calming and suiting effect on the mind, the breath and the heart beat by stimulating the parasympathetic nervous system I personally love to use Anulom Vilom first thing in the morning to start my day. Sit in a comfortable position, place your left hand in Chin Mudra (tip of the index finger and the thumb touching) and your right hand in Vishnu Mudra (bending the index finger and the middle finger) Place your right thumb on your right nostril and breathe in left for 4 counts Close both nostrils by closing also your left nostril with your little finger and ring finger,and hold comfortably Remove your thumb from the right nostril and breathe out through your right nostril for 8 counts Breathe in through your right nostril for 8 counts Hold your breath for 8 Breathe out through your left nostril for 8 counts This is one round of Anulom Vilom. This breathing exercise should be continued for 5 minutes for beginners. When inhaling for 4 counts, ideally you should hold the breath for 16 counts, but with beginners it is advisable to start with holding the breath for 8 counts and to build up gradually to 16 counts. 17

18 CHIN MUDRA Vishnu Mudra

19 Alternate Nostril Breathing Nadi Shodhana, also known as Alternate Nostril Breathing, is a powerful breathing practice with wide reaching benefits. Nadi is a Sanskrit word meaning "channel" or "flow" and shodhana means "purification." Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects. It is pacifying for all three doshas and is a suitable practice for most anyone. Nadi Shodhana Infuses the body with oxygen Clears and releases toxins Reduces stress and anxiety Calms and rejuvenates the nervous system Helps to balance hormones Supports clear and balanced respiratory channels Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing Balances solar and lunar, masculine and feminine energies Fosters mental clarity and an alert mind Enhances the ability to concentrate Brings balance to the left and right hemispheres of the brain Nadi shodhana (as with most pranayamas) is best practiced on an empty stomach. The early morning is an ideal time. Choose a comfortable sitting position either cross-legged on the floor (with a cushion or blanket to support the spine), or in a chair with your feet flat on the floor. Allow the spine to lengthen so that the back, neck, and head are erect throughout the practice. Gently close the eyes. 4

20 Begin by taking a full, deep inhalation followed by a slow, gentle exhalation. In this way, practice several rounds of Full Yogic Breath to help awaken the prana maya kosha (the energetic body) and to clear any obstructions that might otherwise inhibit the practice of pranayama. When the breath feels full, natural, relaxed, and open, you may begin the practice of nadi shodhana. Bring the right hand into Vishnu mudra by folding the tips of the index and middle fingers inward until they touch the palm at the base of the right thumb. Align the length of the ring and pinky fingers on the right hand. During this practice, you will alternately use the right thumb to close the right nostril and the right ring and pinky fingers (together) to close the left nostril. First, use the right thumb to close the right nostril. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As you inhale, allow the breath to travel upward along the left side of the spine from the pelvic floor, up through the organs of reproduction and elimination, through the left kidney, the spleen, the left lung, the heart, and up through the left side of the throat, face, and head. Pause briefly at the crown of the head. Next, use the ring and pinky fingers of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril, surrendering the breath down the right side of the body from the right side of the head, face, and throat, down the right side of the spine through the heart, the right lung, the liver, the right kidney, the organs of reproduction and elimination, and down to the pelvic floor. Pause gently at the bottom of the exhalation. Keeping the left nostril closed, inhale once again through the right nostril, drawing the breath back up from the pelvic floor, along the right side of the spine up through the organs of reproduction and elimination, the right kidney, the liver, the right lung, the heart, and up through the right side of the throat, face, and head, pausing briefly at the crown of the head. To Get Your Personalized Mantra and to Learn Primordial Sound Meditation click the button below

21 Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril, surrendering the breath back down the left side of the body, from the left side of the head, face, and throat, down the left side of the spine through the heart, the left lung, the spleen, the left kidney, the organs of reproduction and elimination, and once again, down to the pelvic floor. Pause gently at the bottom of the exhalation. This completes one round of nadi shodhana. The same pattern continues for each additional round: inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril. Repeat this alternating pattern for several more rounds, focusing your awareness on the pathway of the breath up one side of the body (from the pelvic floor to the crown of the head), and back down the other side of the body (from the crown of the head to the pelvic floor). It is important that the breath remain slow, gentle, fluid, and relaxed throughout the practice. Nadi shodhana can be immensely rewarding, even when practiced for as little as five minutes on a regular basis, but practicing daily for ten to fifteen minutes offers even deeper benefits. When you are ready to close your practice, complete your final round of nadi shodhana with an exhalation through the left nostril. Relax your right hand and place it comfortably in your lap as you take several Full Yogic Breaths. Then, allow your breath to return to normal. As you do so, notice your state of mind. How are you feeling? What sensations are present in your body? Just quietly observe the effects of the practice for a few moments. Then, gently open your eyes, continuing to focus some of your awareness within. When you feel ready, slowly get up and offer your full presence to the rest of your day as it unfolds. There are many variations of nadi shodhana. Some more advanced techniques incorporate breath retention and specific duration ratios for the inhalation and exhalation. The above instructions are meant to provide a suitable introduction to nadi shodhana. Of course, it is always best to learn a new technique in person, from a qualified teacher.

22 Principles to Remember: Your rate of breathing and your state of mind are inseparable. The slower your rate of breathing, the more control you have over your mind. The mind follows the breath, and the body follows the mind. The average rate of breathing for most people is about sixteen times per minute. When the rate of breathing increases, or if it becomes rapid and irregular, the mind also becomes disturbed and erratic. Breath and Mind Connection Why or how does the breath control the mind? When your mind is calm, meditative, and under your control, your rate of breathing will be slow, steady, and calm. By breathing slowly and steadily you will calm your mind. As you change your rate of breathing, you change your state of mind. Of all the positive changes a person can make, learning to breath deeply and completely is probably the most effective tool for developing higher consciousness and for increasing health, vitality, and connectedness in one s life. We have to understand from where we get the energy. We get the energy from Pranamaya Kosha and the energy is stored in the Belly. It is the energy reservoir. If a child is observed carefully, the child breaths from his belly and that is the right way to breathe.so the right way to breathe is through the Belly and not through the chest.if you are always breathing from the chest, your state of mind will always be tense and fearful. Deep breathing is also known belly breathing, abdominal breathing and paced respiration. Belly breathing is the most simple and effective breathing technique which improves your health.

23 Learning to Breathe Correctly We do deep breathing while asleep. Hence a simple way to learn how to breath properly is to simulate sleep. Lie down, close your eyes, relax the whole body, drop the chin and imagine that you are asleep, thus letting your breathing become deeper and deeper. In Deep breathing, you start filling the lower part of the lungs first, then you fill the middle and upper part. When exhaling you first empty the upper part of the lungs, then the middle, and last of all the lower part. This process, however, is not divided into three separate actions. Inhalation is done in one smooth continuous flow like when we pour water filling a glass. First we fill the bottom,then the middle, and finally the upper portion. But the process itself is a continuos one. Inhalation should be done in one continuous operation both the inhalation and the exhalation. Do it slowly and in a very relaxed manner. No effort or strain. Is very important. Keep mouth closed when you are doing this. Then you become aware of the function of your own diaphragm. You expand the flanks when inhaling and contract them when exhaling. The lower part of the rib cage naturally expands first when you breathe in and is compressed last when you let the air out. The whole action should be done gently, without any force or force. The chest remains passive during the entire process of respiration. Only the ribs expand during inhalation and contract during exhalation. To use force during inhalation is completely counterproductive. One should do it with ease, without any tension or force. In deep breathing, exhalation is as important as inhalation because it eliminates toxic matter. The lower part of our lungs seldom are sufficiently emptied, and tend to accumulate air saturated with waste products, when we do ordinary breathing we never expel enough of the carbon dioxide from our system even if we do inhale enough oxygen. If, on the other hand, the lower part of the lungs are properly expanded and contracted, the circulation in the liver and spleen, which are thus "massaged" by the diaphragm, are greatly benefited and our digestive system functions optimally. Inhaling First, push the stomach forwards as you inhale in. Second, push the ribs outwards while still breathing in. The stomach will automatically go inwards slightly. Third, lift the chest while still breathing in. Even though this is described as three separate processes, it should be done in a smooth, continuous rhythm with each part connecting smoothly on from the previous part. Do not force or jerk the breath. Exhaling First, just allow the collar bone, chest and ribs to relax-the air will go out automatically. Second, when all the air seems to be out, push the stomach in and upward slightly to expel any remaining air in the lungs. Exhaling is a more passive action, except for the second stage when the stomach is pushed in slightly nice and easy.

24 CHAPTER 4 Complete Belly Breath 24

25 A Simply Daily Belly Breathing Exercise The importance of understanding from where we get the energy. We get the energy from Pranamaya Kosha and the energy is stored in the Belly, and if we think how many Belly issues are there we realize that perhaps we don t breath correctly. This is the energy reservoir. If a child is observed carefully, the child breathes from his belly and that is the right way to breathe. His chest portion is totally unaffected. This type of natural breathing brings more Prana (life force) and overall wellness in. If we are always breathing from the chest, our state of mind will always be tense and fearful. The chest breathing is only for situations of danger and if it has become a habit then we will always be tense and fearful, either in the flight or fight mode, exhausted and drain. Scientists in the west who are Working on the bio energy the Prana. Have come across the observation that people who are fearful have a tense chest and they breathe very shallow. And when they were asked to breathe deeply through their belly the Hara center, their fear disappeared and they could relax. By changing the way we breathe we can regulate the state of mind and be fully in control. Deep breathing is also known belly breathing, abdominal breathing and paced respiration. Belly breathing is the most simple and effective breathing technique which improves your overall wellness. Close your eyes gently and be aware of your breathing through your day. Lie on your back and relax the body Begin lying on your back on a flat surface, head supported by a pillow. Bend your knees (you can place another pillow under your knees for support) and place one hand on your belly and another on your chest to feel your diaphragm raise as you breathe. Relax your hand as much as possible. Inhale through your nose inhale until your abdomen, if filled with your breath and the hand and stomach moves upward, while the chest remains still as possible. Exhale the breath slowly bringing your Belly in like you want to touch your spine. The air should be pushed out through your stomach with this action. Exhale your breath until you can comfortably exhale your breathe. Repeat doing this each day, and you soon will experience amazing results. This is an easy belly breathing exercise you can practice daily (or even multiple times per day) to strengthen the diaphragm and start receiving the multiple benefits of deep breathing. 1. Begin lying on your back on a flat surface, head supported by a pillow. Bend your knees (you can place another pillow under your knees for support) and place one hand on your belly and another on your chest to feel your diaphragm as you breathe. 2. Now breath in slowly through your nose, feeling your stomach push against your hand as air fills the deepest point in your lungs. Note that your chest should remain as still as possible.

26 Long Deep Breathing Uses the full capacity of the lungs, by utilizing the three chambers of the lungs: Abdominal, or lower Chest or middle Clavicular or upper Belly Breathing starts by filling the abdomen, then expanding the chest, and finally lifting the upper ribs and clavicle. The exhale is the reverse: first the upper deflates, then the middle, and finally the abdomen pulls in and up, as the navel point pulls back toward the spine. First, practice by separating the three parts of the breath. Sit straight on the floor, in a chair, or lie on the back. Initially have the left hand on the belly, right hand on the chest to feel the movement of the diaphragm. Abdominal Breath: Let the breath relax to a normal pace and depth. Bring your attention to the navel point area. Take a slow deep breath by letting the belly relax and expand. As you exhale, gently pull the navel in and up toward the spine. For this experiment, keep the chest relaxed. Focus on breathing entirely with the lower Chapter abdomen. 3TITLE The diaphragm muscle separates the chest and thoracic cavity from the abdominal cavity and intestines. The diaphragm is a sheet of muscle that is normally in a dome shape. As you relax the diaphragm and extend the belly, the dome flattens and extra space is created to expand the lungs above it. When you exhale, the dome is re-created and the air from the lower lungs is pushed up and out. This pushing allows a portion of the lower lungs to be used efficiently. Place one hand on the navel point and one on the center of the chest. On the inhale, raise the hand on the navel toward the ceiling (with the movement of the belly). On the exhale lower it steadily. Monitor the chest with the other hand. It should stay still and relaxed. Very soon you will notice all the muscles involved in this motion. Chest Breath: Sit straight and keep the diaphragm still. Do not let the abdomen extend. Inhale slowly using the chest muscles. The chest expands by using the intercostal muscles between the ribs. Do this slowly and focus on the sensation of expansion. Exhale completely but do not use the abdomen. Compare the depth and volume of this breath with the isolated abdominal breath. If you place your hands on the top and bottom parts of the ribs you can feel how the bottom ribs move more than the top ones. They are the floating ribs and are not as fixed as the upper ones are to the sternum. So much of the contribution of the ribs and intercostal muscles comes from an expansion out to the sides of the lower ribs.

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28 Ujjayi Pranayama Ocean Breath The term Ujjayi Pranayama comes from the Sanskrit prefix ud and ji : ujji, Ujjayi, which means Victory, one who is victorious. In this breathing exercise the process of Inhalation (breath in) and exhalation (breathe out) are both done through the nostrils. During the process of Inhalation (breathe in) the ocean like sound is formed as air passes in and out. It is important to remember that the key to Ujjayi breathing is relaxation; the action of Ujjayi naturally lengthens the breath. Some small effort is required to produce a pleasing sound, but too much effort creates a grasping quality and a grating sound. Open Breath helps create a mindful awareness that silences that chattering, commenting, criticizing bit of our mind that tries to distract us from what we re doing. The full slow breath that engages the diaphragm, ribs and top of the chest, sternum and collar bones to gain access to the full capacity of the lungs so we can surpass the 20 % we use in normal everyday breathing. The techniques helps slow and regulate the intake and expulsion of breath, slowing things down to a nice steady pace that the whole body can participate in and use in a better way. There is a moment at the top of the breath of complete stillness before you breathe out. That little pause is a sacred moment is called the GAP enjoy it like the moment before the wave breaks on the sea. The same happens at the bottom of the out breath just a slight pause and the field pop all possibilities resides here in stillness. These are natural and beneficial as they help you absorb more oxygen. Before you start just play with the volume a little. You could try closing the ears for a second to listen at the sound of the breath it should sound like ocean waves in the distance. Through the practice bring your focus back to your breath and become aware of the quality of your Ujjayi breath. If your breathing is strained no longer smooth, long, and steady you may be pushing yourself too hard. This may set you up for incorrect Ujjayi breathing, and it also takes your awareness out of the present moment and into a thinking mindset that is not the purpose here. Remember: The goal to bring awareness to whatever you are currently practicing. Just relax and let your breath flow, as if it were effortless. Let your breath be your teacher when doing any breathing Pranayama practice. If it tells you to back off or ease up, do so. Learning to listen to your breath will help you to become calm, focused, and aware in the present moment, even if it is a difficult one. 28

29 How to Practice Ocean Breath Begin seated in a comfortable position, such as Easy Pose (Sukhasana). Relax your body and gently close your eyes. Let your mouth drop open slightly. Relax your jaw and your tongue. Inhale and exhale deeply through your mouth. Feel the air of your inhalations passing through your windpipe. On your exhalations, slightly contract the back of your throat, as you do when you whisper. Softly whisper the sound, ahhh, as you exhale. Imagine your breath fogging up a window.i was told one by a Yoga teacher to imagine that I was saying HOUSE and I was bringing the sound to the back of the throat when I was breathing and switching the sound to the front of the throat when I was breathing out and that really help me. It is almost like you are inflating a tube from your nose to your belly with a slice control so it doesn't stretch to much is a small amount of constriction but not much. As you become comfortable with your exhalations, maintain the slight constriction of the throat on your inhalations, as well. You will notice your breath making an ocean sound, softly moving in and out, like ocean waves. When you can comfortably control your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose. Keep the same constriction in your throat as you did when your mouth was open. You will continue to hear the ocean sound as you breathe through your nose. Direct the breath to travel over your vocal cords, across the back of your throat. Keep your mouth closed, but your lips soft. Become aware of the sound of your breath; allow it to soothe your mind. It should be audible to you, but not so loud that someone standing several feet away can hear it liken a calm soothing ocean. Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations. Start by practicing Ujjayi for five minutes while you are seated. For deeper meditation, increase your time to 15 minutes. Gradually begin to link your breath with your awareness and the now.

30 Simple Breath for Liver and Spleen Sit comfortably with your spine straight as possible without tensing,relaxed, hands relaxed on your lap, and legs crossed in lotus position if possible, when is not comfortable for you start sitting in a position that is suitable to you and still keeping your back straight. Bring you head a bit forward and put your awareness on the rectum, inhale deeply through both nostrils. Hold the breath, and raise your head up and throw it as far back as possible. Hold this position until there is strong pressure on the upper part of your spine. From here let your head down and exhale through both nostrils. Repeat ten to thirteen times. With every breath, combine three things: right posture of the body, right breath, and the right attitude of mind. Picture your body being filled with cosmic energy whole, healthy, and radiant. This is the time to see in yourself what you want to become. If you start to feel dizzy, there is a most likely a hardening in the liver and spleen. If it feels cool, it is getting better; warm, still better. Within two days to a week, the challenge or non well condition will become ideally fine. When the congestion is removed, the life-force is restored. It takes regular practice to achieve the full benefit of this exercise. When you a feel cooling electrical currents running through your body, you have accomplish what you goal. And always combine corrective breathing exercises with healthy diet,physical exercises and keeping your mind in check with negative thoughts all of this combined will give you great results. To Get Your Personalized Mantra and to Learn Primordial Sound Meditation click the button below 30

31 Clavicular Breath: Sit straight. Contract the navel in and keep the abdomen tight. Lift the chest without inhaling. Now inhale slowly by expanding the shoulders and the collarbone. Exhale as you keep the chest lifted. Putting the Parts Together Each part of the breath expansion is distinct. If all three are combined, you have a complete Long Deep Breath. Sit straight. If the spine is in a balanced position, the ribs and muscles can move freely. Begin the inhale with an Abdominal Breath. Then add the Chest Breath and finish with a Clavicular Breath. AIl three are done in a smooth motion. Start the exhale by relaxing the clavicle, then slowly emptying the chest. Finally, pull in the abdomen to force out any remaining air. Benefits of Long Deep Breathing Relaxes and calms, due to influence on parasympathetic nervous system.increases the flow of prana. Reduces and prevents the build-up of toxins in the lungs by encouraging the clearing of the small air sacs (alveoli). Stimulates the brain chemicals endorphins that help fight depression. Brings the brain to a new level of alertness. Pumps the spinal fluid to the brain, giving greater energy. Breathing long and deep, plus concentration, stimulates the pituitary gland to secrete, enhancing the intuition. Filling the lungs to capacity revitalizes and re-adjusts the magnetic field. Cleanses the blood. Regulates the body s ph (acid-akaline balance), which affects the ability to handle stressful situations. Energizes, and increases vitality. Aids in releasing blockages in meridian energy flow. Activates and clears the nerve channels. Aids in speeding up emotional and physical healing. Aids in breaking subconscious habit patterns such as insecurities and fears. Aids in fighting addictions. Re-channels previous mental conditioning on pain so as to reduce or eliminate pain. Gives capacity to manage negativity and emotions, supporting clarity,cool headedness, and patience. 31

32 About Isabel Harkins To Get Your Personalized Mantra and to Learn Primordial Sound Meditation click the button below Isabel Harkins was born in Santiago, Chile and grew up in the Peruvian Andes and Amazon,where she learned ancient healing ways by the Shaman Mama that raised her. She applied her training and upbringing in shapeshifting and healing arts to start the journey of changing her perception of the world around her. During this long ago process, she learned the tools that she now shares with thousands.since she was a child, she sensed that all people were connected somehow and never doubted it that is how energy works! We are one. She is a Registered Polarity Practitioner, an Integrative Craniosacral Practitioner, and Registered three levels Qi-Gong Instructor, Graduated from Anthony Robbins-Madanes life coaching programs, and Chopra certified Primordial Sound Meditation instructor. She has shared the stage with Wayne Dyer, Gary Young, and other inspirational speakers. Her commitment to selfless service is her drive; she always finds the time to lend a helping hand mentoring people to access their own tools, her life continues to be about selfless service. Contact Information i-rama.com whyirama@gmail.com 12