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December/ January
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Breathe RightThe Yogic Way Yoga with Sheri Kauhausen
Sounds like a product you’ve heard sold on TV, right? Well we’re not going to use any appliance on our nose, but the concept of opening the nasal passages is a correct step to proper breathing. We all know breath is life. In fact, in yogic philosophy one believes we are allotted a pre-determined number of breaths for our time here on Earth. In order to not end our life prematurely, we must remember to keep our breath relaxed and rhythmical. Our breath allows prana or the life force energy to circulate throughout our body. Yoga breathing is called pranayama.
As with our asana (posture) practice, the breath should come comfortably to you. If you find yourself feeling dizzy, nauseous, or just not quite right, then take the time to slow down and quiet your breath. As we learn to breathe properly it is important to note we are required to use our lungs correctly. Many of us use only 1/5 to 1/3 or our lung capacity, breathing only into the upper portion of our lungs. As we age and acquire more stress and tension in our lives, our breathing becomes less and less integral. Take note of your breathing pattern the next time you are anxious, scared, angry or frustrated. Compare it to a time when you are feeling relaxed, joyful or content. You can affect your emotions with the rhythm of your breath. Slow, relaxed breathing promotes harmony and tranquility. The diaphragm is the major muscle used for respiration. As the lungs fill during inhalation, the diaphragm descends toward the abdominal organs. During exhalation, the lungs deflate and the diaphragm relaxes. Slow deep breathing allows for a good massage of the abdominal organs as well as strengthening and toning the abdominal muscles.
The first two of the following breaths can be performed on their own or along with an asana. If combining the breath with asana, hold the asana for as long as comfortable. If you are a complete beginner, start with about 10 seconds. Gradually increase your holding time. If you are practicing the breath on its own, begin with 5 to 10 breaths. Again, increase the number of breaths as you become more comfortable with it. The first breath we will look at is the COMPLETE BREATH. It is the basis of all other breathing techniques. In it we learn to slow our breath from a usual 15 to 20 breaths per minute to about 6 breaths per minute. Here we begin to understand how to correctly and completely fill our lungs with the much needed life force or prana. The Complete Breath is an excellent way to begin to reduce tension. Let’s begin by performing a few Abdominal Breaths, just to see what it feels like to use the lower portion of our lungs. Sit comfortably with your shoulders relaxed and your chin level with the floor. Your back should be erect, but not rigid. Inhale through your nose letting your abdomen expand. Allow your ribs and chest to remain soft and relaxed. Exhale through your nose, contracting the abdomen and relaxing the diaphragm. Practice this a few times. |
Be aware of how you feel. With your next breath, begin expanding the abdomen then continue to inhale and expand your rib cage and then fill your chest with breath. Begin to exhale by contracting your abdomen, then squeeze your ribs together and lastly, relax your chest. Continue to breathe in this fashion. This is the Complete Breath and along with reducing stress, it improves the quantity and quality of oxygen that enters your body. It helps to combat shortness of breath, calm the nervous system and the mind, and improve digestion. This is the breath to practice when feeling angry, impatient or nervous. It lowers the blood pressure and massages the heart. As you continue to breathe, notice if you can take the breath into not only the front of your body, but into the sides and back of your body as well. The UJJAYI BREATH (Victorious Breath) is another traditional yoga breath. It too, richly oxygenates and purifies the blood, lowers blood pressure and is beneficial to those who suffer respiratory problems such as asthma.
The Ujjayi breath helps to remove phlegm from the throat and improve digestion. It calms the nervous system and helps to draw the mind’s attention inward allowing the practitioner to stay focused. The Ujjayi Breath takes the Complete Breath one step further becoming a more dynamic breath. This time as you inhale through your nose, the breath passes across the roof of your mouth to the back of your throat with a hissing sound As you exhale, the air is pushed out past the back of your throat, then across the roof of your mouth, out your nostrils. . It sounds like the ebb and flow of the ocean tide. The epiglottis is slightly restricted to obtain the hissing sound. This one is a little tricky and may take some time to perfect. If the Ujjayi Breath is not working for you yet, try this method. Open your mouth and breath out making a long, gentle HAAAAA sound. Inhale through your nose. Open your mouth again and start your HAAAAA exhale, this time closing your mouth as you make the sound. Do you notice where the breath hits the back of the throat, and can you still hear the audible sound? Now inhale through the nose making the same sound. Try to keep your breath flowing in an audible rhythmic wave.
The ALTERNATE NOSTRIL BREATH is a little more advanced. But one that is rich in benefits. It’s well known for the relief it gives a busy mind and is recognized fo r its easing of migraine headaches and insomnia. Along with soothing the nervous system, it cleanses the lungs, sinuses and nasal passages, richly oxygenates and purifies the blood, and can help relax the respiratory muscles for those suffering from asthma or other breathing difficulties. Try it yourself. Sit in a comfortable position with your chin level with the floor, gazing straight ahead. Exhale through both nostrils.
Now using the thumb and ring finger of your right hand, folding the first two fingers in towards your palm 1. Close the right nostril with your thumb and inhale slowly through the left nostril, then 2. Close the left nostril with your finger, open the right nostril and slowly exhale 3. Inhale through the right nostril, then 4. Close the right nostril with your thumb, open the left nostril and exhale 5. This completes one round 6. Repeat the sequence for several rounds, keeping the breath slow and rhythmical.
SHERI KAUHAUSEN, founder of INTO YOGA, brings the wisdom of her studies and many years of teaching to her students at their work place and in community centres. Also offered are pilates, massage, reflexology and Baby Sign Language. Sheri is the author of “Into Yoga” and both she and her book can be found at www.intoyoga.ca and 604-421-9872. |
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