How to Breathe – the Basics
How to Breathe
Breathing is our most constant and necessary activity, yet we often don’t think about it. Many of us breathe inefficiently; we breathe through our mouths, taking shallow breaths and using our chests rather than our diaphragms. However, if you train yourself to improve your breathing, you can become aware of the natural medical benefits of slow, deep breathing, which has been demonstrated to lower stress, improve circulation, and benefit your cardiovascular system. Harvard-trained MD Dr. Andrew Weil says "If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly."
Respiration is one of the most important functions of the body; Oxygen plays a key role in our metabolism. The rhythm and rate of breathing not only reflects one’s physical condition but will also help to create a better physical condition.
Pranayama – an Ancient Form of Deep Breathing
Pranayama (Sanskrit: prānāyāma) is composed of two Sanskrit words: Prāna, which means life force, or vital energy (for the breath particularly) and "āyāma," to suspend or restrain. It is often translated as control of the life force. When used as a technical term in yoga, it is often translated more specifically
as "breath control.”
The goal of pranayama is to train people to prolong and regulate their breathing in simple way, thus obtaining both physiological benefits as well as clarity of thought. Pranayama is meant to train people in a method that is intuitively designed, easy to understand, and suitable for both beginners and advanced practitioners of yoga. Pranayama exercises can be approached without a lot of training or effort, thus lowering the barriers to getting you started on improving your health.
How to Do Pranayama – Yoga Breathing
To perform Pranayama, as you inhale, first push out your abdomen, then expand your chest and as you exhale, first pull in your abdomen to help empty the base of your lungs, then allow your chest to collapse.
This is known as diaphragmatic breathing, because as you inhale your diaphragm contracts and pushes down into the abdomen. Pushing your abdominal wall out makes room for this to happen. During exhalation, "pulling in" your abdominal wall facilitates the diaphragm rising up.
Breathing and the Diaphragm
With diaphragmatic breathing the amount of air entering your lungs increases significantly. This allows more oxygen to enter your bloodstream. Shallow chest breathing allows approximately 350 ml of air to enter the lungs, compared to the 4500ml that can enter the lungs when you breathe diaphragmatically. Training yourself to consistently breathe deeply while using your *diaphragm will ensure that more air enters your lungs.
Another breathing technique is a type of relaxing sigh. Sit in a chair and let out a long sigh of relief, then let air into your lungs naturally. Repeat eight to twelve times.
For more information on Pranayama and its health benefits, please visit our Pranayama page
Breathing - Information on deep breathing and its health benefits
Pranayama – All About Yoga Breathing
Pranayama – Techniques and Tips
Pranayama – All About Breathing and Your Health
Pranayama – Suggestions for Specific Regimens
