Trust me; it is only comfortable until the tiger starts dreaming…

I do not know about where you are living, but what a week!  Temperatures into the 32°C to 37°C range, high humidity, and no end in sight!  I’ve turned into a bit of a night owl as of late, enjoying the morning until about ten, and then sleeping until six p.m.; spending the cooler evening and night completing all the activities I enjoy so much to do outside.  There is nothing quite like a good hour long session of Yoga and half an hour of Pranayama while you are standing on the highest spot for fifty miles or more under a star filled sky in utter silence – your breath the only intrusion on the serenity of the night.

Ravaging Beast!

There is something comfortable about the night.  Instead of fearing the dark and what horrors or ravaging beast it may produce, I embrace the ability to melt into the night.  In the silence that the wee hours of the morning bring, my thoughts are loud and intrusive – easy to recognize and allow fading into silence.  In becoming one with the shadows, I attach more effortlessly with the sense of connectivity and oneness that restores my soul and gives me strength for the next day’s adventures…

We continue today with the remaining five of the ten Tibetan Breaths.  I encourage you to perform these breaths as an addition to your regular practices as they bring health, vitality and balance to your entire being.  For something new and quite peaceful, perform these breaths outside at night, in a space you feel comfortable and secure in.

The Breath of Vibration:

Stand straight with your arms at your sides, placing your feet several inches apart.  Inhale fully and deeply with your mouth closed and hold the breath.  Retain the breath as you rotate your arms together out in front of you and then upwards and all the way around three times.  The motion should be relatively forceful and yet relaxed at the same time.

After completing the third swing, return your arms to your side and exhale forcefully through the mouth.  This completes one breath and should be performed a maximum of seven times.  It is best to begin with three breaths as with breaths talked about in part one of the articles found here.

The Sun within the Heart Breath:

To perform the Sun within the Heart Breath, sit in either full lotus or in a cross-legged position with your spine straight and loose.  One of the simplest ways of naturally and powerfully sitting is to imagine that your are suspended by an invisible silver thread that starts not in the center of the crown of your head, but begins within the center of Muladhara or what is also known as the root Chakra.

Visualize this invisible silver thread extending upward through each of your Chakras and then leaving through your crown Chakra and disappearing upward.  Allow yourself to be suspended naturally in this posture and feel your chakras building energy as they are energized through their connection to the Divine.  Your arms should be extended straight out in front of you with your hands clenched into fists with knuckles facing each other and thumbs on top.  In this position, exhale fully through the mouth as much as possible.

Inhale slowly and deeply through the nose and pull your fists towards you, visualizing that you are drawing the sun into the center of your chest.  When you have completed the inhalation, your fists should be tucked close to your armpits.  Hold the breath for as long as you can comfortably and continue to visualize the sun burning brightly in the center of your chest.  Holding this position, exhale fully through the mouth and then return your hands to your knees for a moment.  This completes one full breath and may be performed a maximum of seven times daily.  As before, start with three times and work your way up to seven as you feel comfortable.  The Sun within the Heart Breath purifies the heart Chakra which is the center for love and compassion as well as acting on the thymus gland to enhance disease immunity.

Initiate’s Breath

Stand straight with your feet about shoulder’s width apart and your hands on your hips.  In this position, take a long deep breath through your nose and retain the breath.  Still retaining the breath, bend as far to the right as you can comfortably and then bend to the left.  Repeat this three times, come up straight and exhale forcefully through the mouth.  This completes one full breath and may be repeated to a maximum of seven times per day.  As with the others, judge yourself accordingly once you feel comfortable with three complete breaths.

The Initiate’s Breath stimulates lower spinal energy and concentrates the force of the Kundalini Shakti (also known as the sacred source of empowerment) at the base of the spine.  This is one of the most powerful of all breaths and is very useful for breaking up blockages in the human energy system.

The Breath of the Immortals:

Stand straight with your feet several inches apart and your hands on your hips.  In this position, take a long deep breath in through the nose and retain the breath while tucking your chin into your chest and then swinging your head up and back.  This is repeated three times while retaining the breath, insure your back remains straight and you do not become forceful enough to sway your body.  In the breath retention phase of this exercise, only the head moves.

After the third swing of your head, exhale forcefully through pursed lips while bending forward as far as is comfortable and then swinging your upper body up and back.  This should be repeated three times during the exhale phase.  Strive to avoid bending the legs when swinging forward and be aware of your lower back through both the forward swing and backward arch of the exhale.

Upon completion of the third swing during the exhale phase, return to standing upright, hands still on your hips, and inhale through the nose.  Relax here for a second normal breath before repeating the Breath of the Immortals to a maximum of seven times.  This breath activates all the Chakras and stimulates the flow of Kundalini Shakti.  The Breath of the Immortals supercharges the entire glandular system and remains one of the best health-building breaths to practice.

Shakti Breath:

Begin this breath by assuming either a full lotus position, Zazen (on the knees sitting back on heels), or in a chair where you can remain comfortably upright.  Your spine should be as straight as possible but not strained.  Place your hands behind your head with your fingers interlocking and your elbows straight out to the sides.  In this position, inhale fully and deeply through the nose and retain the breath.

Holding the breath, bend forward from the hips as far as is comfortable.  Hold this position to a count of seven.  Return to the first position and exhale through the mouth with lips pursed.  This completes one breath.  Shakti Breath may be performed a maximum of seven times daily.  As with many of the other breaths, begin with three and advance at your own pace.  The Shakti Breath works directly on raising Kundalini energy up the spine and is very powerful.  This particular breath is an excellent breath to practice prior to meditation.

Namaste, my friends.  May the last weeks of summer be enjoyable for you and your loved ones…Remember; there is no shame in being just a little excited at the kids going back to school!

Sean Rogders J

Related posts:

1. The Ten Tibetan Breaths – Part One

I have spent the last week or so touring about twenty schools teaching many different types of Yoga, Tao Chi, Kung Fu, Qi Gong, and freestyle martial arts.  My thought was to return and write an interesting piece on the commonalities between each discipline and their core underlying systems.  When I finished my journey, I found myself back where I have started from so many times – with the breath.

I cannot stress enough the importance of breath and the regular control of breath as a doorway to truly integrating your body with your mind and spirit.  There is no technique I have studied or learned about from others that does not rely on the importance of breathing exercises to strengthen every aspect of the body, mind and spiritual connectivity of an individual.  The following breathing exercises were born from Tibet in the early 1900’s by a geographer named Dingle, whose life was transformed by his experiences there and founded the science of Mentalphysics upon his return to the United States.

The Balancing Breath:

Sit in a cross-legged position with the spine straight.  Blocking your right nostril with your right thumb, inhale steadily through your left nostril for a count of four.  Hold the breath to a count of sixteen.  Block off your left nostril with your left thumb, and exhale steadily through the right to a count of four.  Perform the balancing breath four times, twice inhaling through the left nostril and twice inhaling through the right nostril.

The balancing breath balances the solar/lunar or positive/negative forces of the mind-body.  This breath creates a balance of Yin and Yang by activating the energy channels which run from each nostril over the head and alongside the spinal column.  The balancing breath creates harmony within and may be practised up to four times daily; upon rising, at noon, at dusk, and just prior to retiring for the night.

The Breath of Power:

Begin this breathing exercise by standing straight with your arms by your sides as in mountain pose.  Inhale deeply and completely, filling yourself with the breath to your maximum capacity.  Hold the breath as long as possible, working your way towards a full half-minute goal.  Exhale powerfully through the mouth with your lips pursed.  As you exhale, draw your lower abdomen in tightly, squeezing the breath out.  When you have completed the exhalation, inhale lightly, exhale, and relax for a moment.

The breath of power may be performed up to seven times in a day and supercharges the mind-body.  This breath saturates your entire system with prana, the energy of breath and life itself.  The breath of power develops mental clarity, purifies the blood, and builds strong, powerful lungs.

Brain Breath:

Sit cross-legged with your spine straight, or on a chair or stool – again, make sure your spine is straight and relaxed.  Place your hands on your thighs with the palms up.  Lower your head and relax your shoulders.  Inhaling through the nose, swing your head all the way back.  The inhalation and the motion of the head should be short and forceful, but pay attention to your body and do not swing backward into an uncomfortable position.  Exhale forcefully through the teeth as you swing your head forward, chin to your chest.

Repeat the breath and motions seven times without pausing between breaths.  When finished, take a long, deep breath and relax for a moment.  This constitutes one full round of the brain breath.  This breath may be performed a maximum of seven full rounds, or forty nine breaths in total.  The brain breath charges the brain with energy, increases blood flow to the base of the brain, and increases the flow of cerebrospinal fluid (CSF).  This breathing technique is reputed to stimulate the Medulla which is at the base of the brain and is the center for memory function.  Through brain breathing, memory may be enhanced or partially to fully restored in some cases.

Aura building breath:

Stand perfectly straight with your arms by your sides.  Inhale deeply through the nose, raise your arms straight out to the sides and then up above your head, placing the backs of your hands together.  Your arms should be stretched as high as possible while holding your breath for several seconds.  Exhale a quarter of your breath through pursed lips as you lower your arms to a 120° angle, exhale another quarter as your arms come to 90°, another quarter through 45°, and the final quarter of your exhale as your hands reach your sides again.  The aura building breath may be performed a maximum of seven times, but it is recommended to start with three and work your way towards the goal of seven breaths.

The aura building breath expands and strengthens the aura, which is the energy field which surrounds and emanates from all of us.  This aura acts as a protective and healing ‘bubble’ encompassing your being.  As the aura becomes stronger and brighter, it filters out psychic static and negative vibratory energy.  A strong and healthy aura heightens your sensitivity and makes you keenly aware of subtle changes in your environment.

The Invincible Breath:

Stand up straight with your feet several inches apart.  Your arms should be held out straight in front of you, together and with the hands in fists so your knuckles are facing each other.  Take a full, deep breath through the nose and hold it.  Holding the breath, swing your arms straight back as far as they will go comfortably; then swing them forward again.  Repeat this three times.  As you complete the third repetition, exhale with your lips pursed and bring your arms to your sides and rest for a few breaths.

This completes one full breath, which may be repeated no more than seven times.  As with the aura building breath, start out with three complete breaths and work your way towards the goal of seven breaths.  The invincible breath stimulates the thymus gland, which lies at the center of the chest.  Regular practice of this breath develops the immune system and builds a greater resistance to disease.

Next week we will finish the second five breaths and discuss the Mentalphysics institute and their teachings which originated from Tibet through a lineage of llama’s dating back a thousand years.  Peace to you on your own journeys, and may the sunshine shine warmly on you as we enjoy the last weeks of our beautiful summer.

Namaste.

Related posts:

1. The Ten Tibetan Breaths

Why are we touching upon this subject again this week?  In truth, it is because I have found profound benefits through regular Pranayama practice – even in the short month since I began.  Following the advice and guidance in Iyengar’s Light on Yoga and Light on Pranayama, I began a twice a day Pranayama practice back in late May.  I can tell you that the benefits to your health, well being, concentration, evenness of emotions – and especially your Yoga practice – are well worth the effort.

Whilst surfing the Internet looking for an interesting topic to base this week’s article upon, I came across a wonderful pdf copy of a book written in 1903.  Once I read it and did a little more research, I realized it was too precious a gem not to pass on to you.  As the copyright was not renewed, it is a free public domain e-book of the original and available for you at the end of the article.  As someone who has personally found the amount of information in regards to Pranayama a little daunting at times, I would recommend this to anyone.

Ramacharaka

Written by Yogini Ramacharaka in 1903, The Hindu Yogi Science of Breath still remains one of the best guides to the science of breathing condensed into seventy-one pages.  Written with the western world in mind, Ramacharaka writes in plain English, stripping away until only the core teaching remains in plain and practical terms.  The physical, psychic, mental and spiritual phases of the science of breath are covered, each in turn.

Ramacharaka also provides step by step instructions in a great variety of the most common and most beneficial breaths, including my personal favourite – rhythmic breathing.  In my humble opinion, this breath technique is one of the easiest to master as well as providing a wellspring of Prana-energy to direct when coupled with will.

Rhythmic Breathing

All is in vibration. From the tiniest atom to the greatest sun, everything is in a state of vibration. There is nothing in absolute rest in nature – single atom deprived of vibration would wreck the universe. In incessant vibration the universal work is performed.

Matter is being constantly played upon by energy and countless forms and numberless varieties result; yet even the forms and varieties are not permanent. They begin to change the moment they are created, and from them are born innumerable forms, which in turn change and give rise to newer forms, and so on and on, in infinite succession.

Nothing is permanent in the world of forms, and yet the great Reality is unchangeable.  Forms are but appearances – they come, they go, but the Reality is eternal and unchangeable.  The atoms of the human body are in constant vibration. Unceasing changes are occurring. In a few months there is almost a complete change in the matter composing the body, and scarcely a single atom now composing your body will be found in it a few months hence. Vibration and constant change…in all vibration is to be found a certain rhythm- the rhythm of life itself.

All is Rhythm

Rhythm pervades the universe. The swing of the planets around the sun; the rise and fall of the sea; the beating of the heart; the ebb and flow of the tide; all follow rhythmic laws. The rays of the sun reach us; the rain descends upon us, in obedience to the same law. All growth is but an exhibition of this law. All motion is a manifestation of the law of rhythm.  Our bodies are as much subject to rhythmic laws as is the planet in its revolution around the sun.

Much of the esoteric side of the Yogi Science of Breath is based upon this known principle of nature. By falling in with the rhythm of the body, the Yogini manages to absorb a great amount of Prana, which she disposes of to bring about results desired by her. We will speak of this at greater length later on.  The body which you occupy is like a small inlet running in to the land from the sea. Although apparently subject only to its own laws, it is really subject to the ebb and flow of the tides of the ocean.

The Sea of Life and Vibration

The great sea of life is swelling and receding, rising and falling, and we are responding to its vibrations and rhythm. In a normal condition we receive the vibration and rhythm of the great ocean of life, and respond to it, but at times the mouth of the inlet seems choked up with debris, and we fail to receive the impulse from Mother Ocean, and disharmony manifests within us.

You have heard how notes on a violin, if sounded repeatedly and in rhythm, will start into motion vibrations which will in time destroy a bridge. The same result is true when a regiment of soldiers crosses a bridge, the order being always given to “break step” on such an occasion, lest the vibration bring down both bridge and regiment. These manifestations of the effect of rhythmic motion will give you an idea of the effect on the body of rhythmic breathing. The whole system catches the vibration and becomes in harmony with the will, which causes the rhythmic motion of the lungs, and while in such complete harmony will respond readily to orders from the will.

With the body thus attuned, the Yogini finds no difficulty in increasing the circulation in any part of the body by an order from the will, and in the same way she can direct an increased current of nerve force to any part or organ, strengthening and stimulating it.  In the same way the Yogini by rhythmic breathing “catches the swing,” as it were, and is able to absorb and control a greatly increased amount of Prana, which is then at the disposal of her will.

Healing

She (the Yogini) can and does use it as a vehicle for sending forth thoughts to others and for attracting to her all those whose thoughts are keyed in the same vibration. The phenomena of telepathy, thought transference, mental healing, mesmerism, etc., which subjects are creating such an interest in the Western world at the present time, but which have been known to the Yogis for centuries, can be greatly increased and augmented if the person sending forth the thoughts will do so after rhythmic breathing.

Rhythmic breathing will increase the value of mental healing, magnetic healing, etc., several hundred per cent. In rhythmic breathing the main thing to be acquired is the mental idea of rhythm. To those who know anything of music, the idea of measured counting is familiar. To others, the rhythmic step of the soldier;”Left, right; left, right; left, right; one, two, three, four; one, two, three, four,” will convey the idea.

The beating heart

The Yogini bases her rhythmic time upon a unit corresponding with the beat of her heart. The heart beat varies in different persons, but the heart beat unit of each person is the proper rhythmic standard for that particular individual in her rhythmic breathing. Ascertain your normal heart beat by placing your fingers over your pulse, and then count: “1, 2, 3, 4, 5, 6; 1, 2, 3, 4, 5, 6,” etc., until the rhythm becomes firmly fixed in your mind.

A little practice will fix the rhythm, so that you will be able to easily reproduce it. The beginner usually inhales in about six pulse units, but she will be able to greatly increase this by practice. The Yogini rule for rhythmic breathing is that the units of inhalation and exhalation should be the same, while the units for retention and between breaths should be one-half the number of those of inhalation and exhalation.

The following exercise in Rhythmic Breathing should be thoroughly mastered, as it forms the basis of numerous other exercises in the science of breath and will allow you to eventually affect self healing amongst other benefits…

The Exercise – Rhythmic Breathing

1. Sit erect, in an easy posture, being sure to hold the chest, neck and head as nearly in a straight line as possible, with shoulders slightly thrown back and hands resting easily on the lap. In this position the weight of the body is largely supported by the ribs and the position may be easily maintained. The Yogini has found that one cannot get the best effect of rhythmic breathing with the chest drawn in and the abdomen protruding.

2. Inhale slowly a Complete Breath, counting six pulse units.

3. Retain, counting three pulse units.

4. Exhale slowly through the nostrils, counting six pulse units.

5. Count three pulse beats between breaths.

6. Repeat a number of times, but avoid fatiguing yourself at the start. When you are ready to close the exercise, practice the Cleansing Breath, which will rest you and cleanse the lungs.

The Yogi Cleansing Breath

1. Inhale a Complete Breath.

2. Retain the air a few seconds.

3. Pucker up the lips as if for a whistle (but do not swell out the cheeks), then exhale a little air through the opening, with considerable vigour. Then stop for a moment retaining the air, and then exhale a little more air. Repeat until the air is completely exhaled. Remember that considerable vigour is to be used in exhaling the air through the opening in the lips.

(The instructional content was retrieved directly from The Science of Breath, with minor formatting modifications.)

I hope this small but effective work of Ramacharaka enriches your life and your practice.  I wish you peace and true happiness…here is the pdf file link.  science_of_breath.pdf

Namaste

Dedicated to an individual searching for truth
Yogi Ramacharaka
Life: 1862-1932

Related posts:

1. Try Breath of Joy to Energize, Uplift and Cleanse
2. Dolphin Breath
3. Pranayama: More Than a Breath of Fresh Air

The Yoga of Breath: A Step-by-Step Guide to Pranayama
Richard Rosen ISBN-13 978-1570628894

Pranayama (Sanskrit: प्राणायाम prāṇāyāma) means “restraint of the prana or breath.”  The word is composed of two Sanskrit words – Prāna, or life force (particularly breath) and āyāma, to restrain or suspend.  When used in the relationship to our yoga practice, we can think of it as breath control.  Swami Chidananda Saraswati’s definition is much more valuable, however…

Prana is a subtle invisible force. It is the life-force that pervades the body. It is the factor that connects the body and the mind, because it is connected on one side with the body and on the other side with the mind. It is the connecting link between the body and the mind. The body and the mind have no direct connection. They are connected through Prana only and this Prana is different from the breathing you have in your physical body.

Pranayama

The Yoga of Breath covers the philosophy and its background in Hatha Yoga.  For more than a few thousand years, yogis have made use of the powerful practices of pranayama for healing and accessing higher levels of consciousness.  Unfortunately, the practice of asanas or postures has become more the norm in the western world, leaving a very valuable component out of yoga practice.  There are a number of reasons for this, including pranayama’s ability to have harmful effects if not properly taught or illustrated.  Rather than worry about possible harm, this should be taken as an indication of the strength and effectiveness of pranayama.  Hint:  Follow the instructions, take it slow and easy…You will know when you can advance in your practice.

Richard Rosen’s book The Yoga of Breath provides a safe introduction for the modern practitioner of any Yoga discipline.  Profoundly influenced by the modern yoga master Iyengar’s book Light on Pranayama, The Yoga of Breath draws on the use of props and reclined positions to better facilitate progress in the spiritual art of controlled breathing.

A good teacher

A good teacher will never give an answer to you – never try to tell you the way it is.  In The Yoga of Breath, Rosen excels at providing the necessary groundwork by laying out a slow and direct roadmap to follow, while stepping back and pointing quietly down the path for answers.  For those wanting to incorporate a pranayama home practice into their routines, The Yoga of Breath is an excellent choice.

By adding a complementary practice of pranayama to your current yoga class – no matter what school you may follow – your practice will be deepened and enriched.  Your poses will come easier, and your ability to lengthen and deepen the stretch will also increase.  This also adds to your overall sense of well-being as well as state of daily consciousness.

In India

In India, Yoga is more than a philosophy; it is a way of daily existence.  Most common of all yogic systems practised in India is Hatha Yoga, upon which the pranayama techniques in The Yoga of Breath are based.  Hatha Yoga is designed to correct any blockages or improper flow of Prana within the body, allowing breath or vital force flow freely.  In truly understanding yoga, it must become a way of life as opposed to an activity we participate in a few times a week.  As a way of daily existence, we open ourselves to effortless action in our daily lives and a deeper, more profound experience in all our activities.

The Yoga of Breath gets, for its simple and straightforward information and instruction.  Certainly not as in depth as Iyengar’s works (which many find a little daunting), The Yoga of Breath is ideal for those wishing to experience Pranayama practice and results before committing themselves to more formal instructor lead studies, as well as those wanting to enrich their own practices by incorporating breathing techniques.

About the Author

Richard Rosen is a graduate of the Iyengar Yoga Institute of San Francisco and has been teaching yoga since 1987. He is a contributing editor at Yoga Journal and director of the Piedmont Yoga Studio in Oakland, California. He lives in Berkeley, California.

A parting gift…

Loving-Kindness Meditation

Sit in your most comfortable fashion, back and spine straight and aligned…If this makes you uncomfortable, lying down with your back flat is also fine.

Take a moment to center yourself on your breath, wherever you may watch it.  For some, this will be at the nose, for others, the belly…Still others will focus on the space between the breaths.

Take a look into your own heart and see whether there is any worry, fear, resentment, or other negative thought or emotion.  Allow these to float away like the black clouds they are, obscuring the light of your being.

Let warmth and friendship arise in your heart for yourself, realizing you must love yourself completely.  Surround yourself with loving thoughts and feel contentment arise within you, understanding you are on the path you need to be on.

Surround the person or people nearest to you with loving thoughts and fill those people with peace and wish for their happiness, whether physically if they are present, or in your heart and mind.

Think of anyone you dislike, or argue with, or do not consider a friend.  Open your heart in gratitude to those people as your teachers, teaching you about your own reactions.  Let your heart and love surround them too, forgive and forget, understanding that it is our perception that creates the difficulties.

Open up your heart to those whose lives are far more difficult than ours…Those who are sick, imprisoned, hungry, crippled, without friends or shelter.  Open up your heart and embrace all of them, show them love, wish them happiness.

Put your attention back on yourself…Feel contentment arising in you from making right effort, happiness filling your being from this simple act of giving you have just taken part in.  Become aware of these feelings; experience the warmth they create around you.

Namaste

The Yoga of Breath: A Step-by-Step Guide to Pranayama
Richard Rosen ISBN-13 978-1570628894

Related posts:

1. Pranayama: More Than a Breath of Fresh Air
2. The Science of Breath
3. Try Breath of Joy to Energize, Uplift and Cleanse

I have been having some great yoga/martial arts training sessions recently with my karate instructor, Kyoshi John Leroux. We usually begin with a warm-up to get our heart rates elevated then do a few yoga poses and finish up by going through kata(a series of karate moves in a fixed pattern) and self defense techniques.

One of the yoga poses that we practiced this week was Pigeon or Kapotanasana (I have mentioned my love of this pose before!) We did a bit of flow, going from Sleeping Pigeon to One-Legged Pigeon. On an inhalation, you extend and arch back gently and then on an exhalation you fold forward into Sleeping Pigeon. Move between the two pigeon variations as you follow your breath. Yummmm…

As we moved through the flow, Kyoshi John commented that he teaches this as dolphin breathing. He described it like this:  Take a deep breath in like a dolphin does when surfacing for air. You take in all of the oxygen that your body requires for the next cycle, exhale and fold forward like a dolphin diving.

Visualization can be a very beneficial practice that adds to the  experience of deep breathing and relaxation. While doing the pigeon flow,  I  found the dolphin imagery was very powerful and brought strength and grace to the practice.

Legendary Dolphins

Dolphins have a prominent place across many cultures in stories and legends. They are often associated with divine powers. In ancient Greece, dolphins were seen as messangers of the gods and killing a dolphin was equal to killing a human.

Ancient Celts attributed the dolphin with healing powers and today recordings  of dolphins and whales are used for relaxation and healing music tracks.  Some Australian aborigine tribes regard dolphins as guardians.

Dolphins teach us how to live in sync with the rhythms and patterns of nature. They are sometimes said to symbolize the breath of life riding the waves of emotion. In many spiritual traditions, spiritual growth comes about by allowing ourselves the freedom to fully experience feelings and emotions.

Dolphins spend most of their day playing. They are joyful creatures who live harmoniously with one another. If one dolphin is hurt or ill, the others tend to it, bringing it to the surface to breathe. How beautiful is that?!

I came across a practice called “Iruka No Kokyu” or Dolphin Breathing Meditation. Deep breathing is a great way to relax and as mentioned above, when combined with imagery can augment the relaxation response. I love that this meditation focuses on the heart chakra, so very fitting with the dolphin’s nature.

Directions for Dolphin Breathing

1. Find a comfortable seated position.
2. Start by focusing on the natural rhythms of your breath.
3. After a few moments, imagine that just like a dolphin you have a breathing hole on the top of your head.
4. Visualize simultaneously inhaling upward from the feet and downwards from just above the head.
5. See the breath meeting at the heart chakra. Pause and suspend the breath momentarily.
6. Begin to exhale. As you do, imagine the breath flowing outward from the heart chakra and mingling with the energy around you.
7. Repeat the dolphin breath for four sets of four breaths.

Related posts:

1. Pranayama: More Than a Breath of Fresh Air
2. Using Yoga & Breath to Let Go of Tension
3. The Science of Breath

Why Practice Pranayama?

Simple yoga breathing exercises can be done any time to help calm your mind or give you an energy boost. Breathing exercises in yoga are referred to as pranayama which translates to breath control.

Yogis believe that the breath is not only life-giving, supplying essential oxygen to every cell in our body; but that it also carries prana, the universal vital energy. In practicing yoga, one of our intentions is to harness this power in order to fuel our bodies and minds.

The breath is a bridge between the body and mind. Because prana rides the breath, breathwork is one way that we can move this energy throughout our bodies while at the same time strengthening its flow.

Kabir, an Indian poet and mystic, once asked a student, “Student, tell me, what is God?” The student’s response was “He is the breath inside the breath.”

Alternate Nostril Breathing

Alternate nostril breathing (nadi sodhana in Sanskrit) is a very powerful technique for relaxing, balancing and calming the mind. “Nadi” refers to energy channel and “sodhana” means purification. It is considered by yogis to be one of the best ways to calm the nervous system.

A Yogic Perspective

According to yogis, nadis are energy channels that carry prana (life force energy) to all of our cells.  Nadi sodhana is a yogic breathing exercise that brings two of the most important energy channels into balance. These channels are ida,  associated with nurturing lunar energy and pingala, associated with active solar energy.

A Western Perspective

Scientists have discovered that we do not breathe equally through both of our nostrils. At any point in time, one nostril is more dominant than the other and this alternates every 90 to 120 minutes. The shift is associated with brain hemisphere dominance.

Benefits of Alternate Nostril Breathing

Alternate nostril breathing is often performed before meditation because of its grounding and centering effects. For these same reasons, it is an excellent exercise to do any time you are feeling stress, anxious or fatigued.

Some of the numerous benefits include:

• Relaxation and stress relief.
• Helps to balance and harness our energy.
• Improved brain function: increases oxygen to both hemispheres of the brain clarifying thought processes. Enhances focus and improves concentration.
• Balances: Restores equilibrium between the two nadis (energy channels), ida and pingala.
• Unblocks the flow of prana and purifies subtle energy channels.
• Boosts immunity.
• Prepares body and mind for meditation.
• Good for allergies as it helps to clean and clear out the sinuses.

Directions

Prepare

Start in a comfortable seated position.

Your left hand is resting comfortably in your lap.

Make a gentle fist with your right hand and release the thumb, ring and pinky fingers. This is a classical hand position in yoga called Vishnu Mudra.

Practice

Gently press your thumb on the right nostril, closing it while your left nostril remains open. Then use your extended fingers to gently close the left nostril as you release the thumb from your right nostril.

Begin

Inhale deeply through both nostrils. Close off the right nostril with your thumb and exhale out the left nostril then inhale through the left nostril. (Exhale left, Inhale left)

Switch sides:

Close off the left nostril with the fingers and exhale out the right nostril then inhale through the right nostril. (Exhale Right, Inhale Right)

Continue with this pattern: exhale, inhale, switch nostrils; exhale, inhale, switch.

Tips

• You might not want to practice this pranayama on a day when you are particularly stuffed up.  If you feel only slightly congested, blow your nose before beginning.
• If you find it awkward using your thumb and ring finger, try using your thumb and pinky  instead.
• Keep your body relaxed and allow the air to move smoothly as you breathe.
• When you first practice nadi shodana, start out with one or two minutes then slowly build up to five minutes or even 10.
• If your right arm becomes tired, you can support it by holding under the elbow with the left hand.
• Use this breath in your daily life when you are feeling stressed or upset.

Please note: If at any point you feel uncomfortable, be sure to stop. Do not practice if you have a headache or fever.

When first starting out, this breath seems a bit confusing and you may have to really concentrate on the technique. I think this is actually a benefit as it forces you to focus on the pranayama rather than on the zillion other things that you need to do. After a bit of practice you will find your natural rhythm.

Have a look at the following video from a yogayak.com for a nice demonstration and explanation of alternate nostril breathing.

Related posts:

1. Pranayama: More Than a Breath of Fresh Air
2. 6 Reasons to Practice Diaphragmatic Breathing
3. Breathing Easier: Yoga for Asthmatics

Deep breathing is one of the easiest ways to improve your quality of life. The average adult uses only one third of their lung capacity. Chronic tension and poor posture also contribute to poor breathing and thus poor health.

Many of us come to yoga as what is sometimes termed “chest breathers.”  We breathe from the chest – our breathing is irregular and air intake is slow. Diaphragmatic breathing is much healthier.  It allows you to take in more air and to breathe it  in more deeply.

In yoga, diaphragmatic breathing (or abdominal breathing) is typically one of the first pranayama (breath control) techniques we learn and practicing it is truly a great gift to yourself.

Benefits of Diaphragmatic Breathing

There are countless ways that abdominal breathing can benefit our overall health. I’ve mentioned a few of the most important below:

1. Triggers the Relaxation Response

Diaphragmatic breathing soothes the nervous system and is a great tool for releasing tension from the body. It also reduces stress hormones in the body.

2. Boosts Energy and Increases Vitality

Breathing deeply increases your energy levels as it allows fresh oxygen and nutrients to be more easily distributed to all the cells in your body. This helps the brain and all of the organs to function optimally.

3. Strengthens the Immune System

Abdominal breathing helps prevent infection of the lungs and other tissues.

4. Improves the Circulatory System

Diaphragmatic breathing benefits the circulatory system by increasing blood circulation and helping with blood-return to the heart.

5. Helps digestion by massaging the internal organs as the diaphragm moves up and down.

6. Helps us to center and ground ourselves.

How Does It Work?

The diaphragm is a large muscle found between the chest and the abdomen. When we breathe in, the diaphragm contracts and moves down causing the abdomen to expand.  A negative pressure is created and air is forced into the lungs.

For a detailed explanation, have  a look at the excellent video below by 3d-yoga.com Very cool!

Click here to view the embedded video.

Technique

Abdominal breathing can be practiced lying down on your back, on your belly or any future positions.  As you inhale, you allow the belly to expand. As you exhale, allow the entire body to soften, releasing the breath slowly and gently.

The video below from YogaYak teacher Kavita Maharaj, offers a great explanation and instructions to guide you through the  diaphragmatic breath.

Click here to view the embedded video.

Related posts:

1. 8 Reasons to Practice Headstand (Salamba Shirshasana)
2. Alternate Nostril Breathing for Calm and Balance
3. 10 Reasons Why Everyone Should Practice Yoga!