In between breathing in and breathing out –Inhalation and Exhalation

When practicing yoga, breathing is just as important as moving your limbs and body, yet, many people neglect how to properly do it.

By breathing in, you let air go in through your nostrils into your thoracic cavity.
By breathing out, you let air out of your thoracic cavity. This, is the fundamental phenomenon of natural life. 

In our hectic daily lives, we have long forgotten that smooth, stable breathing is actually the key to inner peace. Many people have forgotten their initial goals. 

Go explore,

Explore how to controlling the breath, just as naturally as how a baby does when he’s just born.

When practicing yoga, you not only will find that yoga moves are beneficial to your body and limbs, but you can find inner peace and security by practicing and utilizing breathing.

Now, let’s slowly learn how to utilize the dharma of breathing, to discover our purity and power!

Master Sheer has taught us the following Breath Control through Pranayama:

1. Kapalabhati

• Sit in Padmasana (Lotus Pose) or comfortable sitting position pose with cross legs
• Hand put on the knee or in Mudra pose
• Close the eyes and relax the whole body.
• Inhale deeply through both nostrils, expand the chest.
• Expel the breath with forceful contractions of the abdominal muscles and relax.
• Do not strain.
• Continue active/forceful exhalation and passive inhalation.
• Complete 30 rapid breaths, then take a deep breath and exhale slowly.
• This is one round of Kapalabhati.
• Each round shall be followed by deep breathing.
• Repeat 2 or 3 more rounds.

Breathing: Forceful exhalation by contracting the abdominal muscles, without any undue movements in the chest and shoulder region. Inhalation should be passive throughout the practice.

Benefits:
• Kapalabhati purifies the frontal air sinuses; helps to overcome cough disorders.
• It is useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections.
• It rejuvenates whole body, and keeps the face young and vibrant.
• It balances and strengthens the nervous system and tones up the digestive system.

Caution:
Avoid this practice in case of cardiac conditions and giddiness, high blood pressure, vertigo, chronic bleeding in the nose, epilepsy, migraine, stroke, hernia and gastric ulcers.
Practice with empty stomach or after 3 hours foods, not during menstruation.

2. Bhastrika

• Sit in Padmasana (Lotus Pose) or comfortable sitting position with cross legs
• Hand put on the knee or in Mudra pose
• Take a deep breath and fill your lungs with air.
• Release the breath after counting till five.
• Begin practicing the technique by inhaling and exhaling with force, i.e like pumping the air into the balloon action, spectrum of breathing.
• Practice at least 20 times (one round of inhalation and exhalation will count as one time). You can take breaks and continue doing it for three minutes. Gradually increase the count and the duration as the stamina increases.
• Continuous 48 days has an effect.

Benefits:

• It is good for brain oxygenation
• It is great for energizing the body and the mind
• Good for people with depression and anxiety
• It helps in thoracic volume increases
• Enhances breathing technique

Caution:

Practitioners with high blood pressure or cardiac problems should avoid this exercise. If the temperature is high, such as during the summer or in an overheated room, this kind of breathing should be limited to two minutes, rather than five.

3. Anulomviloma

• Sit in a comfortable position with your spine erect
• Observe your breath for a few seconds and regularize your breathing
• Inhale deeply and close your right nostril using your right thumb
• Breathe out through your left nostril
• Breathe in through the left nostril and use your pinkie finger to close the left nostril
(when start from right nostril breathing practice may use the ratio – 3 count for inhale, 9 count to hold the breathing, and 6 count for exhale, same for left nostril breathing practice)
• This completes one cycle
• Practice 15-20 cycles of Anulomvilom in one sitting

Benefits:
• Anulomvilom, also known as alternate nostril breathing increases your overall health.
• It regulates your metabolism and helps in keeping diabetes in check.
• It aids in good sleep and reducing hypertension.
• It improves the performance of the heart by ensuring purified and uninterrupted flow of blood.
• It also prevents artery blockage, leaving arteries cleaner, improving blood flow and shielding us against heart attacks or cardiac arrests.
Practicing of breathing is especially helpful though Pranayama/meditation (or meditating).

Time seems to fly as we live in a busy life where we tend to neglect things. Do not let your basic ability of breathing fade away as well. Never forget your initial goals. You need to properly utilize breathing in and breathing out.