Yogic Breathing
by Sally Hauca
Did you know that reprogramming your natural breathing will not only help in preventing health problems but also help in the “reversal” of several harmful conditions? Leading cardiac experts are advocating the benefits of “correct” breathing to their patients.
The benefits of yogic breathing include; increased vitality and relaxation through this single practice, released muscular tension around the digestive organs and heart, increase lung capacity –helps sufferers of respiratory illnesses to overcome the fear of shortness of breath, reduce emotional and nervous anxiety, improved detoxification and an amplified auto immune system with the increased distribution of energy to the endocrine system.
You can comfortably stand, sit upright or lie down. Begin with your hands flat on your tummy, gently close your eyes and relax. Inhale through your nose and exhale through your mouth.
~ Abdominal Breathing ~
Observe your natural breath and notice that as you inhale the abdomen rises and then falls with exhalation. Watch this for a few moments to check this flow. Now begin to deepen, lengthen and extend that movement. That is, while inhaling, let the abdomen rise to its limit and at exhalation let it fall completely. Keep the chest still during this entire process – only move the abdomen. Continue this for 20 breaths and then rest.
~ Chest Breathing ~
Observe your normal breath with focus on the chest and you will notice the chest moving slightly up at inhalation and down with exhalation. On inhalation expand and lift the rib cage, filling the lungs completely, on exhalation let the lungs collapse fully. Keep the abdomen still, moving only the chest. Repeat for 20 breaths.
~ Full Yogic breathing ~
Combines the above 2 steps in the following way:
Inhale by filling the abdomen and then continue inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then continue exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath. Repeat for 20 breaths.
Happy Fitness!
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