The first and most important rule of proper breathing is the rule to breathe through the nose, and not through the mouth, as we like to do without noticing it. As a result of systematic mouth breathing, problems arise with the thyroid gland and enlarged adenoids. The mouth, of course, can partially perform the functions of the nose, but only for the duration of the illness. Think about the fact that a healthy person would never think of taking food through the nose, thereby replacing the mouth. This suggests that each organ must serve its true purposes, because The main requirement for maintaining health is to train each organ to perform its task perfectly. Breathing through the nose gives us good protection against infectious diseases, while breathing abundantly through the nose will supply us with vital energy(prana).

Types of breathing

The foundation and beginning of all yogic breathing exercises is mastering the full yogic breathing technique. It consists of three types of breathing:

• Abdominal breathing.
• Medium breathing.
• Upper breathing.

To master full breathing, you need to understand its constituent parts. Top or shallow breathing, called clavicular breathing, is common among Europeans. It is believed that about 80-90% of Europeans breathe this way. With this breathing, only the ribs, shoulders, collarbones rise, and only the top part lungs. But since this is only the smallest part of the lungs, little air passes into them. As a result, it turns out that with such breathing the greatest amount of energy is spent, but with the least result.

The second breath, the so-called middle, or internal breathing. Most non-sedentary people breathe this way. This breathing is somewhat better than the upper one, because... It also involves abdominal breathing a little, but only fills with air middle part lungs. This type of breathing is typical for most people who breathe bad air while sitting in a movie theater, theater, or in rooms with closed windows. Nature instinctively does not allow us to breathe stale air, and we resort to thoughtless intracostal breathing.

Abdominal breathing is also called deep or diaphragmatic breathing. Most people breathe this way when lying down. Often a person takes a convulsive, spasmodic deep breath while on outdoors. This is a so-called reflex movement, which is made by an organism starved for air.

Abdominal breathing is used mainly by people with healthy physical inclinations. This form of breathing is common among strong, healthy people, athletes, peasants and mountain shepherds. The basis for calling this type of breathing “abdominal” was the position of the diaphragm. The diaphragm is a powerful muscular partition between the abdominal and thoracic cavities and, at rest, is dome-shaped with its apex upward. During contraction, it thickens and puts pressure on the abdominal organs and protrudes the abdomen. During abdominal breathing, the lower most voluminous part of the lungs is filled.

Full yoga breathing technique

Let us give as an example the simplest technique of full yogic breathing, which is described by V. Boyko. He recommends that beginners and those using pranayama for medicinal purposes do full breathing in savasana. The fact is that there are few people who are able to remain freely in padmasana for 10-15-30 minutes without preparation. Other poses for breathing and meditation are simpler, but this is only in appearance. Shavasana is the most beneficial pose for beginners, because... It's easy to stay relaxed in it. Without relaxation of the body and mind, pranayama cannot be properly mastered. Therefore, if you do not practice pranayama in the morning, it is always better to start with savasana.

So, let's move on to the full breathing technique. This process begins with a complete exhalation. Then, lying in shavasana, we begin to inhale. It is produced by the stomach. Given that we are lying down, the abdominal wall protrudes upward. This is "abdominal breathing". The second stage of inhalation - the stomach completes its movement, and the solar plexus area expands, the edges of the ribs slightly diverge. At the same time, the middle lobes of the lungs are filled with air. This will be "medium breathing". And finally, the entire chest expands, and this expansion should occur upward, and not to the sides. At the end, the collarbones are slightly raised - this is “upper breathing”. These phases, of course, are conventional and introduced so that the process can be described in detail. In fact, it is fused, single and indivisible - one smooth wave, flowing from one pronounced stage to another, without any shocks or delays.

It should be remembered that inhalation should never be taken to the limit. This is a very important detail of the full breathing technique. On the one hand, the lungs should be filled with air by 80-85%, on the other hand, there should be a feeling of complete respiratory satisfaction. You clearly feel that you could inhale more, but you don’t want to inhale all the way.

Exhalation also begins from the stomach. But first, a natural short breath hold may occur at the height of inhalation, before moving on to exhalation. This delay should not be emphasized; it is natural and minimal. If suddenly its time begins to increase, you should rearrange the proportion or amount of inhalation and exhalation in order to “pick up the slack.”

Exhalation begins as follows. Holding the chest motionless, maintaining its shape, which it received after completing the inhalation, we “let go” of the stomach, and the abdominal wall begins to “fall” down. When this natural movement is completed, the chest begins to move, it seems to “fall” - this is the second phase of exhalation. And third - when the movement of the chest is completed, a slight push of the abdominal wall displaces the “residual” air. The so-called push by the muscles of the abdominal wall should not be forceful, but “virtual”; it is rather indicated than accomplished. The intensity of this movement should be such that the state of consciousness and relaxation are not disturbed. The natural pause after exhalation before inhalation should correspond to the nature of the pause before exhalation described above.

Benefits of full yogic breathing

The full and perfect breathing of yogis combines the benefits of all three types of breathing, including them sequentially one after the other and combining them in one wave-like movement. It powers everything respiratory system, every muscle and every cell and expands the chest to its anatomical volume, and the vital capacity of the lungs can even increase due to the powerful work of the respiratory muscles. In turn, with full breathing, the diaphragm functions correctly and provides amazing benefits through gentle massaging of the abdominal organs. Full yogic breathing is the simplest and most necessary basis for all types of yogic breathing.

Video. Full Yogi Breath

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An integral part of practice yoga- This pranayama - breathing exercises, related to the ancient yogic techniques of breathing control, with the help of which the body accumulates vitality. Many modern breathing techniques are based specifically on breathing practices taken from yoga.

Pranayama strengthens and heals the respiratory organs. Breathing exercises help normalize blood pressure, improve heart function, and improve immunity. Pranayama also has a beneficial effect on nervous system. The practitioner's mood and overall well-being improves.

Important Details

Yogis advise performing breathing exercises regularly, in a clean, ventilated room or outside.

The practice of pranayama requires complete concentration - concentrating on breathing and your own sensations in the body and mind - the effectiveness of the practice depends on this. It is not recommended to perform exercises in an absent-minded state, thinking about something extraneous.
Beginners should carefully monitor their sensations while performing breathing techniques. If you feel dizzy or experience any other discomfort, you should stop the practice, lie down and relax.

It is better to start with a small number of breathing repetitions, and with regular practice you can gradually increase the duration of the breathing exercises.

Basic Breathing Exercises

1. Kapalabhati – Fiery or Purifying Breath

The name of the technique "Kapalbhati" includes two Sanskrit words - Kapala- this is a “skull”, and Bhati- means “to make sparkling, to clean.” Literally, this name can be translated as “cleaning the skull.” In fact, it is implied that Kapalbhati breathing clears the mind and clears the pranic channels ( prana- this is life energy).

Execution Technique
Usually Kapalbhati is performed in a comfortable sitting position, and it is very important to keep your back straight. Many practitioners perform Kapalbhati in Siddhasana (sitting cross-legged), Vajrasana (sitting on the heels) or Padmasana (sitting in a lotus). You can close your eyes. The facial muscles are as relaxed as possible.

In a sitting position, you should close the index and thumb of each hand in a ring, the remaining fingers are slightly extended, palms are open inside up. This position of the fingers is called Jnana Mudra. The hands are lowered with the wrists onto the knees.

Breathing is done through the nose. First you need to concentrate on deep, even breathing, tracking each air flow. At the end of the next exhalation, we strongly and quickly squeeze our abdominal muscles, sharply exhaling all the air through our nose, as if we want to blow our nose. In this case, the stomach moves inward towards the spine. The exhalation should be short and powerful, while being as complete as possible.

A powerful exhalation is immediately followed by a short, passive inhalation. To inhale correctly, we release the abdominal muscles, returning the abdominal wall to its relaxed state.

What to Pay Attention to

• When performing Kapalbhati, only the stomach moves, and the abdominal muscles should not be strongly strained.


• The facial muscles should be relaxed. The chest remains motionless.


• It is very important to maintain emphasis on abdominal exhalation. To do this, you need to learn to quickly and completely relax your abdominal muscles during a short inhalation, and squeeze your abdominal muscles as much as possible while exhaling.


• The diaphragm remains soft both during inhalation and exhalation.


• Beginners should concentrate on the correct execution of Kapalbhati - the force of exhalation and the smoothness of inhalation. Those who have mastered the technique well concentrate their attention on the area below the navel, both while performing the technique and while resting. You can also concentrate your attention in the area between the eyebrows.

The technique of performing Kapalbhati can be briefly described as follows:– sharp exhalation through the nose, passive inhalation. As you exhale, the stomach retracts, pushing out all the air; as you inhale, it relaxes, drawing in air. Thus, you get short and sharp bursts of air through both nostrils.

Number of Approaches
Beginners should perform Kapalbhati in 3 sets, 10 breaths each. After each approach, you need to rest for half a minute, maintaining deep, even breathing.

Gradually the number of breaths is increased to 108 times in one approach. It is recommended to perform 3 approaches. The best time to perform Kapalbhati is in the morning. For achievement best result, this exercise should be performed every day.

Positive Effects of Kapalbhati

• tonic effect on the body as a whole, cleansing the energy channels of the body, cleansing of toxins;


• strengthening the nervous system;


• beneficial effect on brain function


• strengthening the abdominal muscles, eliminating excess fat deposits in the abdominal area, improving tissue structure;


• tonic effect on the abdominal organs due to internal massage;


• activation of the digestion process, improvement of food absorption;


• improvement of intestinal motility.

Contraindications
Kapalbhati should not be performed by people suffering from the following diseases:

• pulmonary diseases


• cardiovascular diseases



• hernias in the abdominal cavity

2. Bhastrika - Breath of the Bellows

Bhastrika is a breathing technique that fans the practitioner’s inner fire, warming up his physical and subtle body. In Sanskrit the word "Bhastrika" means "blacksmith's bellows".

Execution Technique
The body position when performing Bhastrika is the same as when performing Kapalbhati - comfortable, stable position, sitting with a straight back, eyes closed, fingers connected in Jnana Mudra.

First, take a slow, deep breath. Then you need to quickly and forcefully exhale air through your nose, and then immediately after that inhale with the same force, resulting in a series of rhythmic inhalations and exhalations, equal in strength and speed of execution. As you exhale, the stomach retracts and the diaphragm contracts. As you inhale, the diaphragm relaxes and the stomach protrudes forward.

After completing the first cycle, you should relax, keep your eyes closed, and focus on normal, smooth breathing.

More experienced students, after completing each cycle of Bhastrika, take a slow, deep breath through the nose and hold their breath as they inhale. While holding your breath, a throat lock is performed - Jalandhara Bandha- and lower lock - Mula Bandha. To perform a throat lock correctly, you should press the tip of your tongue to the roof of your mouth and lower your chin. Then, you need to squeeze the muscles of the perineum to create a lower lock.

The throat and lower locks are held throughout the entire breath hold. Then, the lower and upper locks are released and the air is smoothly exhaled.

Number of Approaches
Like Kapalbhati, for beginners, the Bhastrika cycle should include 10 inhalations and exhalations. This cycle can be repeated three to five times. Gradually, the speed of performing Bhastrika should be increased, while maintaining the rhythm of breathing. Experienced practitioners perform 108 breaths in one cycle.

What to Pay Attention to

• Inhale and exhale air with little effort.


• Inhalation and exhalation must remain equal and are obtained correctly with systematic and equal movements of the lungs.


• The shoulders and chest remain motionless, only the lungs, diaphragm and abdomen move.

Positive Effects of Bhastrika

• prevention of colds, acute respiratory infections, chronic sinusitis, bronchitis, pleurisy and asthma (Bhastrika breathing effectively warms the nasal passages and sinuses, removes excess mucus and helps resist infections and viruses);


• improved digestion and appetite;


• improving metabolic rate;


• stimulation of the heart and blood circulation;


• strengthening the nervous system, relieving physical and mental stress, harmonizing the emotional state;


• massage of internal organs;


• increasing the vitality of the body;


• clarity of mind.

Contraindications

Bhastrika is contraindicated for people with the following diseases:

• high blood pressure



• brain tumors


• ulcers, stomach or intestinal disorders

3. Ujjayi – Calming Breathing

The name of the technique "Ujjayi" comes from the Sanskrit word uji, meaning “to conquer” or “to acquire by conquest.” This pranayama helps to bring into order the upward directed vital energy, which is called udana. Practitioners of Ujjayi breathing protect themselves from physical and psychological problems associated with the imbalance of this energy.

Execution Technique
Like the other techniques described above, Ujjayi breathing is performed in comfortable sitting position. The back is straight, the whole body is relaxed, the eyes are closed. This type of breathing can also be practiced lying on your back- especially before savasana(the so-called “corpse pose”, an asana that concludes a yoga class, in which practitioners strive for complete relaxation). Lying Ujjayi is also recommended to be performed before bed to get rid of insomnia and to have a more restful and sound sleep.

Focus on slow, deep, natural breathing. Then, you need to slightly compress the glottis of the larynx, while breathing will be accompanied by a low hissing and whistling sound coming from the larynx area (a whistling “sss” during inhalation and “xxx” during exhalation). You will also feel a slight tightening sensation in your abdominal area.

The sound coming from a slightly compressed larynx is caused by air passing through it. This sound is reminiscent of the soft, subtle sound we hear when a person sleeps. It is important that breathing through a covered glottis remains deep and stretched - for this, the abdomen expands, taking in air, during inhalation and retracts completely at the end of exhalation.

What to Pay Attention to

• deep inhalations and exhalations should be approximately equal, with each inhalation flowing into the subsequent exhalation, and vice versa.


• the movement of air along the compressed glottis creates a gentle vibration that has a calming effect on the nervous system and calms the mind


• try not to squeeze the larynx - compression of the larynx should remain light throughout the entire respiratory cycle.


• the facial muscles should be as relaxed as possible.


• The sound produced by Ujjayi breathing helps you focus your attention on your breathing and go deeper into yourself. When performed at the beginning of a yoga class, this breathing helps practitioners focus on internal sensations during the asanas and become more aware of each form. Ujjayi is also recommended to be performed before meditation.


• Ujjayi breathing should be practiced for three to five minutes and then resume normal breathing.


• Ujjayi can be performed even while walking, while adjusting the length of the breath to the pace of movement. A small cycle of Ujjayi will quickly normalize your condition and increase concentration while waiting in line or in transport.

Positive Effects of Ujjayi

• has a calming effect on the nervous system and mind, relieves insomnia;


• normalizes high blood pressure;


• helps cope with heart disease;


• relieves tension during menstruation;


• leads to a deeper understanding of asanas;


• develops a sense of the subtle body;


• increases mental sensitivity.

Contraindications
- not recommended for people with low blood pressure.

4. Full Yogic Breath

Full breathing is the deepest type of breathing. It involves all the respiratory muscles and uses the entire volume of the lungs. With full breathing, the entire body is filled with fresh oxygen and vital energy.

Execution Technique
It is recommended to begin mastering full breathing in a sitting position - the back is straight, the whole body is relaxed, the fingers are connected in Jnana Mudra or simply lying on the knees. The facial muscles are also relaxed.

A complete breath consists of three stages:

• lower, diaphragmatic or abdominal breathing,


• medium, chest breathing


• upper, clavicular breathing.

These stages form one continuous whole.

Before you start take a full breath, you need to smoothly exhale all the air. Then a smooth inhalation is performed in the following order:

• We start with lower breathing - the stomach moves forward, and the lower sections of the lungs fill with air.


• Breathing smoothly moves to the second stage - chest breathing. The chest expands with the help of the intercostal muscles, while the middle sections of the lungs are filled with air. The stomach tightens a little.


• Chest breathing smoothly flows into clavicular breathing. The subclavian and neck muscles are engaged, and the upper ribs are raised. The shoulders straighten slightly, but do not rise. This ends the inhalation.

Full exhalation also begins in the lower parts of the lungs. The stomach is pulled up, the air is smoothly pushed out. Then the ribs drop and the chest contracts. At the last stage, the upper ribs and collarbones are lowered. At the end of the respiratory cycle, the relaxed stomach protrudes slightly forward.

What to Pay Attention to

• When breathing fully, you should maintain a feeling of comfort; you should not overexert yourself while inhaling, overfilling the chest with air.


• The transition from one stage of breathing to another is carried out continuously; stops and jerks should be avoided.


• inhalation and exhalation are equal in duration.


• There is another option for performing full breathing for more experienced yogis, when the practitioner strives to make the exhalation twice as long as the inhalation, while also holding the breath for several seconds while inhaling and exhaling.

Number of Approaches
For beginners, it is enough to perform three cycles of full breathing. Experienced practitioners can perform up to 14 cycles.

Positive Effects of Full Breathing

• the body is filled with vital energy, fatigue goes away, and the overall tone of the body increases;


• the nervous system calms down;


• complete ventilation of the lungs occurs;


• the body is cleansed of poisons and toxins due to a good supply of oxygen to the lungs and blood;


• resistance to infectious diseases increases;


• All abdominal organs are gently massaged;


• metabolism improves;


• endocrine glands and lymph nodes are strengthened;


• the heart is strengthened;


• blood pressure is normalized.

Contraindications
Care should be taken when:

• any lung pathology


• cardiovascular diseases


• hernias in the abdominal cavity.

This article was written to help beginning practitioners master the principles of breathing in yoga. It is not an instruction on pranayama, which involves serious work with the Teacher.

Yoga as a holistic spiritual system.

The practice of yoga is one of the oldest spiritual techniques in the world, with some estimates estimating that the system is 5,000 years old or more.

And if we talk about the tasks that are the basis of this system of exercises, then the improvement of the organism (body) is only one of the aspects and stages along the path of the main goal, which can be roughly described as the achievement of internal and external harmony our mind with the world.

Because the goal of yoga is quite complex and in some ways ambitious (although it would hardly be appropriate to talk about ambition in the context of spiritual enlightenment), before talking about breathing, it is necessary to pay some attention to the topics mandatory stages, which underlie the path of yoga.

Traditionally they talk about the eight stages of the path of yoga, or otherwise, the eight steps. It is immediately necessary to clarify that, speaking of yoga as a system consisting of steps or stages, there is some danger of misunderstanding, which lies in this.

The fact is that initially yoga is a perfect and holistic system of methods, and if we talk about yoga as a system of spiritual education, then all these methods are absolutely mandatory. The second point is that when we talk about steps, we often imply some sequence of their implementation, but in the case of yoga this is not entirely true.

Of course, some sequence must be observed, so if you came to a yoga class for the first time, then it would hardly be appropriate to expect you to perform all its stages at the same time. But, if a person has already entered the yoga system and has been in it for some time, for example several years, and at the same time he really wants to practice yoga, and not limit himself to just performing asanas, for example, in order to improve his body, then he will necessarily and To the best of his ability, he must pay attention to all stages of yoga. As we have already mentioned, there are eight of them.

Eight steps of the path of yoga.

1. Pit.

This stage includes the implementation of a system of ethical and moral values ​​and one of the main ones in it is ahimsa(principle of non-violence) or non-harm to any living beings.

And here we mean all living beings, not just people, which is why vegetarianism is an integral part of yoga.

Please note that the primary goal of vegetarianism here is ahimsa, and not at all maintaining a healthy body.

Satya. Second part of practice pit, This is true. This is often thought to mean ethical values ​​of not lying to other people, but this is a limited understanding. In fact, first of all, this means refusing self-deception, because it is one of the main obstacles on the spiritual path, because it is nothing more than ignorance.

Asteya. You should not strive to possess what does not belong to you. And this applies to both material things and personal achievements, for example, you should not pretend to be someone you are not (take someone else’s position).

Aparigraha - further development of the principle asteya, it says here that one should be guided by the principle of reasonable sufficiency, that is, give up the desire to have a position in society or things that are not absolutely necessary.

Brahmacharya. This is a general principle of abstinence from physical and egoistic aspirations; as a rule, it is understood as the performance of ascetic actions - emotional abstinence, sexual and intellectual.

Any of the aspects Pit can be carried out to the best of your ability, what is important here is your intention, not the result at any cost. The same applies to other stages of yoga.

2. Niyama.

If the previous stage concerned mainly the principles of the activity of the mind, then niyama can be called the consistent embodiment of these principles into action. And this is nothing more than the behavior of a person following the path of yoga.

So, niyama, is the implementation of the principles of yoga at the level of personal behavior or conscious action. The basic principles of niyama are as follows.

Shaucha. This is keeping the body and intestines clean.

Mitahara. This principle concerns eating the right food, and there are clear instructions in the texts on how a person practicing yoga principles should eat.

Santosha. The principle that talks about the need to maintain a positive emotional background, this concerns a certain control over emotions. This principle should not be taken too literally and one strives to implement it at all costs, since such an approach can easily lead to self-deception or an attempt to pretend that you are not what you really are. As with everything else, what matters here is your intention to do it, and not achieving the result at any cost.

Swadhiana. This is a prescription for thinking about the meaning of existence, about your place in it; in addition, svadhiana contains unambiguous recommendations for spiritual self-education - reading sacred and philosophical texts, communicating with teachers and knowledgeable people.

Tapas. In general, this principle speaks of applying your efforts to carry out the spiritual path or all those actions as a result of which you fulfill the other principles. Tapas is closely related to the cultivation of our intention, it means the practice of overcoming internal obstacles in yoga.

Ishvara pranidhana. This is the fifth principle niyamas, which can be understood as service, or dedication of all one’s actions and merits to the Almighty. An important part of this principle is to cultivate in oneself a subtle sense (state) of the presence of higher powers, higher meaning and higher wisdom in absolutely everything.

3 Asana.

This is nothing more than a system of the very physical exercises that yoga is usually represented in the West. Each asana represents a certain position of the body in space (you can call it gymnastic exercise), which at correct execution, which includes not only correct body position, but also correct breathing, leads to a special state of consciousness, which makes a significant contribution to the adept’s advancement along the path of yoga. A by-product of using asana practice is a healthier body, which is often considered the main goal of yoga in the West.

4. Pranayama.

This is the fourth part of the eight-step path of yoga - a special system of exercises using various breathing techniques. The term itself, translated from Sanskrit, means working with prana, which is understood as vital energy that spreads throughout the body, but is closely related to breathing. According to ancient teachings, prana is the energy that permeates everything and is considered the primary energy of the Universe. Prana spreads throughout our body through a certain system of energy channels, an important part of which are the chakras. Based on these ideas, it is not difficult to understand how much importance is attached to breathing work in yoga.

5. Pratyahara.

This is the stay of our mind in a state not subject to feelings, which are no longer transformed into desires and do not require the adept to constantly satisfy them. In fact, all the previous stages of the eight-step path are preparations that provide this state of consciousness from which what can be called real spiritual practice begins. Pratyahara liberates our being by eliminating the constant need to follow desires and the need to fulfill them.

6. Dharana.

Focus or concentration. By concentrating on one thing, we achieve complete control over the mind, the goal of which is to calm it. When the mind stops mental activity (excitement), it becomes possible for the subject and object to merge into one, through which we achieve the state of meditation or dhyana.

7. Dhyana.

This is a state of meditation or pure contemplation. From now on there is no longer any division between external and internal, between me and not me. Everything becomes one, the sense of self disappears. We can say that all the previous stages were a means to achieve a state of meditation. Which in turn receives its development in the form of the next stage.

8. Samadhi.

As a result of a long stay in meditation, a special state of mind can arise, which is called samadhi and which can be conventionally called superconsciousness. This is sometimes also called the “great death” state during life. However, many teachers refrain from describing this condition because it is considered impossible to talk about it. The state of samadhi and subsequent spiritual death is considered complete liberation from the shackles of samsara, karmic causality and marks the highest goal of the path of yoga.

Breathing practice in yoga.

We have outlined the eight stages of yogic practice and described their meaning, and now we will return to the fourth stage, which is called pranayama or breath work. In general, there are several techniques for working with breathing in pranayama, and despite the apparent simplicity of the recommendations for their use, it is they that cause significant difficulties in understanding on the part of beginners.

The reason for these problems is due to several things:

First, it is quite difficult for a beginner to understand the meaning of these practices. You can describe them as much as you like as harmonization of energy flows of prana inside the body, as a practice of calming the mind, etc., but you can understand the true meaning only in practice, by experiencing this state yourself.

Secondly, it is often very difficult to explain the breathing technique, since initially it is associated with going beyond the usual breathing patterns that we have been accustomed to all our lives.

The third reason is that even after understanding how to do this or that technique, in reality it is not so easy to do it, because these actions, despite their apparent simplicity, have many nuances - which relate to rather subtle points, for example, the depth of breathing, the level of tension in body, observation and control of areas subject to relaxation or, on the contrary, tension, various degrees of observation and control of the breathing itself while performing techniques, as well as what to do if our mind is constantly distracted by extraneous issues not related to practice.

It often begins to seem that in the described situation there is a kind of vicious circle - on the one hand, in order to fully complete the practice, you need to breathe correctly, and on the other, correct breathing can only develop as a result of a well-executed practice.

Of course, none vicious circle in fact, no, and it all comes down to the persistence of you and your teacher, as well as the time you will ultimately spend to achieve results. That is, into the practice of patience and overcoming - and this is precisely the part of yoga that relates to tapas.

However, there can be benefit in explaining the situation a little more, and we will try to do this, starting with the theoretical aspect of describing the practice of breathing and ending with breathing practices that will help prepare for the exercises pranayama.

Three types of breathing in yoga.

The first thing to say here is that breathing in yoga means breathing through the nose, but not through the mouth. This is something that needs to be remembered immediately and forever.

In yoga, there are fundamentally three types of breathing - upper, middle and lower.

Top type, this is breathing, which is also called clavicular, when a person breathes in this way, he uses only a small part of the lungs, this is a very superficial (shallow) type of breathing. This breathing is called clavicular because it moves the collarbones, ribs and shoulders.

Medium type breathing, this is intercostal breathing, characteristic feature which is the movement mainly of the ribs. Most people, those who do not practice yoga, martial arts, or meditation, breathe in this way.

And finally bottom type breathing, which involves the diaphragm muscles. It is this type of breathing that gradually appears in people who engage in sports, yoga and meditation.

Naturally, each type of breathing appears for a reason, but because it is optimal, based on the goals of breathing - saturating the body with oxygen with a minimum of effort.

For this reason, each of the described types of breathing develops as a response to certain external conditions. Thus, in a person leading a passive, sedentary type of life, the lower type of breathing does not develop because there is simply no urgent need for it. And this is despite the fact that this particular type of breathing is optimal for our functioning in all spheres of life.

Lower type of breathing in yoga. Its advantages.

It is this type of breathing that is taught to a person when practicing meditation and yoga, and there are several important rules for performing such breathing.

An important condition is the smoothness of breathing - you need to breathe evenly and without jerking.

It is best to train smooth breathing in a lying position, or shavasana, since this is the only pose that does not hinder movement at all. When training breathing in shavasana, we see that during inhalation the abdominal muscles relax, and the stomach itself inflates like a balloon. During exhalation, we use the diaphragm muscles, which actively push air out of the lungs. The use of these muscles leads to the fact that air is completely removed from the lungs, which cannot happen with the upper and middle types of breathing. Thus, we achieve maximum efficiency when filling the body with oxygen.

Among other advantages of the lower type of breathing, one can note improved blood circulation, a beneficial effect on the nervous system, strengthening the tone of the body and improving concentration; it is also believed that with the active and constant use of this type of breathing, the overall health of the body and its resistance to the external environment are strengthened.

Yoga breathing techniques for beginners.

Well, now let’s move directly to the yoga practice of breathing.

The first thing we must realize is that learning to breathe correctly is the most important part of yoga and, if you take your practice seriously, then mastering pranayama is an absolutely necessary part of it.

Preparatory exercises.

It's pretty simple exercises, which do not require special preparation, but will help you understand how to do lower breathing.

First exercise.

Stand straight with your legs pressed together. Place your palms in a namaste position, with your arms forming a line parallel to the floor. Inhale smoothly through your nose and exhale sharply through your mouth without puffing out your cheeks.

Now we complicate the previous exercise a little and breathe with a delay. We take exactly the same calm breath, then hold our breath for a few seconds and exhale sharply through our mouth.

The same thing, but holding your breath for a maximum - no less than half a minute.

Second exercise. Clearing the lungs.

To do this, you need to sit cross-legged (the lotus position is not required), you can sit not on the floor, but on a yoga wooden brick or on a meditation pillow. It is advisable that your knees touch the floor. Having fully straightened the body (we should feel suspended by the head and shoulders, like a doll), we place thumb right hand in the center of the forehead, and with the middle finger we close the left nostril. Let's do quick breath, and then another one, but smoother and deeper. Then we exhale smoothly and slowly, using the muscles of the diaphragm - feeling their work. Next, we change hands and perform the same operation.

Third exercise. We feel our breath.

We take the same position as in the previous exercise, only this time we put our hands on crossed legs, you can just put your hands, you can connect them to each other. The body is as relaxed as possible, but at the same time completely straightened - the spine and neck are straight. Essentially, here we alternate between relaxation and tension. Next, we take a slow breath, counting its time 1-2-3..., after counting six times (about 6 seconds), we hold our breath for three counts, then exhale smoothly for 6 seconds. All breathing comes through the nose. While breathing, we try to monitor how we breathe, that is, this is also an exercise for concentration.

Fourth exercise. Belly breathing.

And again we sit in the same position. To perform the exercise you will need a yoga belt. Tighten the belt around your waist with both hands so that it tightly covers your stomach during both inhalation and exhalation, that is, creates constant pressure on the stomach. Then, inflate your stomach so that the belt moves apart, and then, as you exhale, deflate your stomach. At the same time, we constantly tighten the belt so that it compresses the stomach during the inhalation-exhalation cycle. During the exercise, the chest does not move, that is, we fill and empty the lungs only through the diaphragm.

Fifth exercise. Japanese Susokan breathing technique.

To practice breathing and increase awareness as you inhale and exhale, you can try the susokan technique, which is used in Japanese Zen practice. To practice, you don’t have to take the lotus position, just sit in the same way as in the previous exercises. The main thing you need to pay attention to is that your back and neck are straight, and that your knees touch the floor. In this case, your body forms a stable triangle, and the pose becomes stable. You can place your hands on your knees, parallel, or place one palm in the other, so that your hands fall freely onto your crossed legs.

As in the “belly breathing” exercise, we take a slow, smooth breath, inflating the stomach using the diaphragm. Upon reaching full filling, we begin to exhale, very smooth, long and relaxed. We concentrate on the exhalation itself and imagine how all the air smoothly and slowly leaves our body through the hole, which is located about 2 centimeters below the navel.

When we exhale, we gently control the flow of air leaving the lungs, making it completely uniform by controlling the tension of the diaphragm. We perform all breathing using only the muscles of the diaphragm, controlling their tension, while concentrating on the process of exhalation.

We try to exhale all the air completely using the diaphragm. Exhalation is much longer than inhalation. We simply inhale naturally and exhale for as long as possible (10 - 30 seconds).

The exercises listed above need to be done every day, well, if you spend 15-20 minutes on them, this will be enough to feel the first result in a couple of months.

How to breathe while performing Asanas.

While performing asanas, we breathe in such a way that both inhalation and exhalation help us do the pose correctly. To do this, we synchronize the cycles of inhalation and exhalation with stretching and contraction during the asana. The inhalation is mentally directed to the area of ​​the body that is stretching, and the exhalation to the area that is, on the contrary, compressing.

For example, when bending back, the inhalation is directed to the sternum, and the exhalation is directed to the back area. Such breathing promotes concentration during asana, that is, conscious execution of the pose.

Beginning the practice of pranayama.

2-3 years after starting to practice asanas in yoga, you can think about performing another step in the path of yoga - the practice of pranayama. This practice is an important preparatory step on the path to exercises of concentration of the mind, and to some extent pranayama itself contains elements of this concentration.

If you are serious about yoga, then you cannot avoid the practice of pranayama.

We will not give a description of pranayama exercises within the framework of this article; moreover, we strongly do not recommend studying pranayama on your own, for example, from online publications or even video tutorials. This is a serious practice and you need to start it under the guidance of an experienced Master.

Try to find not an instructor for this, but a teacher with at least 10 years of teaching experience.

To prepare for pranayama, you can easily use the set of preliminary breathing exercises given in this article.

The special practice of yoga breathing is called pranayama, which is translated from Sanskrit as “increasing the breath.” Pranayama exercises are accessible to everyone: there are both complex and simple techniques: these can be long sessions that require preparation and privacy, as well as five-minute sessions that are suitable for beginners, for practicing on the road or at work.

Practicing proper yoga breathing is important for every person. Daily stress and bad habits such as smoking weaken the respiratory system, resulting in body tissues suffering from a lack of oxygen and congestion. Breathing exercises help you relax and calm your nerves, improve your heartbeat and digestion, look and feel better.

How to start a daily breathing practice

Yoga for beginners involves not only regular physical exercise, but also an introduction correct mode days, special types of hygiene and breathing work. Initial exercises designed for beginners, they should be performed for no more than 3 minutes, carefully observing the condition.

Fire breathing exercise in yoga

Breath of fire warms the body, removes toxins, trains the lungs and improves blood circulation.

The practice of agni pranayama would be ideal for the first lessons, since it is quite simple to perform.

For 1 minute, the following rhythm must be observed: a short sharp exhalation through the nose with a strong rise of the diaphragm alternates with relaxation of the abdominal muscles, as a result of which a new portion of air is drawn into the lungs.

This type of breathing with an emphasis on exhalation should be performed quickly - about 2-3 exhalations per second. After training for a week, you need to increase the exercise time, bringing it to 3, then to 5 minutes twice a day. The signal to stop the exercise will be a tingling sensation in the muscles, and slight dizziness from the rush of oxygen to the brain is also possible.

Full Yogi Breath

This exercise should be done. When certain results have already been achieved in the practice of agni pranayama, the exercise can be easily performed continuously for 5 minutes and does not cause discomfort.

Full breathing is a cycle of inhalation and exhalation, equal in length, which are performed without pauses, with large absorption of air. You need to breathe through your nose - this always protects your throat from hypothermia and helps control your smooth exhalation.

Correct full breath provides complete ventilation of the lungs, cleansing the alveoli and strengthening the chest muscles.

You should start with 10–15 deep inhalations and exhalations without holding your breath between them, especially making sure that they are smooth and of equal length.

Daily practice can be built up to 15 minutes over time. And, although the body can handle more, you should stop there if you practice on your own, without a trainer.

Breathing exercise results

These two simple types of pranayama significantly affect the state of the body already at the first stage of training.

On the physical level:

1. cause increased gas exchange in the lungs - more carbon dioxide is excreted, more oxygen is absorbed;
2. blood circulation in peripheral vessels improves;
3. heat exchange is improved: cold extremities are warmed up, internal organs, on the contrary, are cooled due to the rapid change of air in the lungs;
4. heart muscles are trained;
5. rhythmic expansion of the chest and raising of the diaphragm gently stimulates the internal organs;
6. the discharge of bile from the bile ducts and bladder, mucus from the upper part of the stomach is facilitated, and intestinal motility is improved.

Pranayama improves a person’s mental health:

The key to a successful breathing practice is regularity and patience.

Increased breathing has a tremendous impact on the body, so you shouldn’t force the results, the main thing is not to overdo it.

Solitary exercises are good because you don’t need to compete with anyone; the best tactic is to gradually consolidate the skills of deep and accelerated breathing.

Yoga breathing rules for beginners:

• the pose intended for exercise is sitting cross-legged or lotus position;
• traditionally, women perform pranayama while sitting facing south, men - facing north;
• the position of the spine plays an important role: the back should be straight, the pelvis slightly tucked forward, the chin slightly lowered, the shoulders turned - this will ensure an even line of the spine;
• during exercises, you need to close your eyelids, mentally concentrating on the point between the eyebrows;
• the secret of the most complete and smooth inhalation lies in the expansion sequence: diaphragm - chest - collarbones, exhalation is done in the reverse order;
• You cannot practice pranayama with the so-called paradoxical inhalation: when, while inhaling, the stomach tightens instead of expanding;
• A count and a stopwatch are used to control breathing.

Unfortunately, some people are contraindicated to practice pranayama on their own. Only a trainer will help them master the basic breathing skills of yogis safely.

Over the past decades, yoga practices, including breathing exercises, have become increasingly popular. And this is not surprising, because, simple and accessible to everyone, they significantly improve the quality of life, improve health, give peace of mind and enjoyment of everyday life.

Breathing exercises have been known to mankind for a long time. Even the ancient Vedic texts say that by establishing control over your breathing, you can gain control over your vital energy and get rid of negative thoughts.

Usually a person breathes unconsciously. Breathing is an action that does not require our constant control. However, those who practice yoga learn to make even this natural process special, deeper and calmer. Over time, a new technique becomes a habit and changes the perception of the world of the practitioner. As a result, the balance of oxygen and carbon dioxide is balanced in the body. If this ratio is violated, oxygen cannot be fully absorbed by the body. In addition, proper breathing uses various respiratory muscles. Usually a person breathes, filling the lungs partially. Yoga teaches you to fill them completely.

The benefits of yoga breathing practices

Breathing practices do not involve physical activity on the body, but are very useful. They affect human life as follows:

• promote the development of mental abilities and improve memory;
• activate the process of oxygen supply to cells, which means they heal all organs and systems;
• have a positive effect on the functioning of the cardiovascular system;
• improve the functioning of the gastrointestinal tract;
• increase stress resistance;
• slow down the aging process;
• strengthen the immune system.

Patanjali is an Indian philosopher who lived in the 2nd century BC. e., the founder of yoga, called the 8 steps of yoga practice. Breathing exercises in this system occupy fourth place, between lower (physiological) practices and upper (spiritual) ones, as they affect all aspects of human life: physical (health improvement, strengthening the body’s defenses) and mental, psychological (calming the mind, increasing efficiency, the ability to persevere through life's troubles).

Contraindications for yoga breathing exercises

The following conditions are absolute contraindications to breathing exercises:

• organic heart lesions;
• blood diseases (leukemia, hemophilia, thrombosis, thrombophlebitis, acid-base imbalance);
• increased intracranial and ocular pressure;
• acute conditions of the abdominal organs;
• period after severe traumatic brain injury, inflammation of the brain;
• period after abdominal surgery;
• strong adhesive process;
• pronounced vegetative-vascular or neurocircular dystonia “of the hypertensive type”;
• high blood pressure;
• neuroinfections, mental illnesses and disorders, malignant neoplasms;
• the presence of a chronic process in the lungs or asthma.

There are contraindications for practicing breathing yoga, so children and pregnant women, as well as people with various diseases, should consult a specialist

You should temporarily stop practicing in the following situations:

• with severe physical fatigue;
• in case of overheating or hypothermia;
• with drug intoxication;
• while undergoing a course of acupuncture or shiatsu (Japanese practical therapy that involves applying finger pressure to certain areas of the body);
• within two days after drinking alcohol (even one hundred grams of dry wine);
• within 6 hours after a bath or sauna;
• at temperatures above thirty-seven degrees;
• for heavy or painful periods.

It is best if the first steps in mastering breathing exercises in yoga are taken under the guidance of an experienced instructor, who will select practices individually, taking into account the characteristics and needs of a particular person, and monitor their correct implementation.

I inhaled, exhaled, held my breath - it would seem that it could be easier... But often beginners make mistakes that are noticeable only from the outside. An experienced instructor will tell you if, for example, your shoulders are raised, your head is pointing in the wrong direction, your face is distorted, and your stomach is not retracting at the right time. Only regular practice helps correct these shortcomings.

Principles of breathing in yoga

There are three types of breathing:

• clavicular;
• chest;
• abdominal breathing.

The first type is very superficial, it involves only the upper part of the lungs, while the shoulders, collarbones and ribs are also involved. With clavicular breathing, the air does not reach the alveoli and is not fully absorbed.

During chest breathing, oxygen fills the middle part of the lungs. People breathe this way often in a state of stress, when a person feels squeezed and constrained. Sometimes this breathing becomes a habit. Of course, it does not contribute to the full functioning of the body.

By the way, psychologists recommend using the opposite method to overcome stressful situations. When a person feels awkward, “out of place,” as soon as he starts breathing slowly and deeply, his psychological state improves.

The most natural and beneficial breathing is abdominal breathing (it is also called diaphragmatic), the process of which includes the diaphragm, which in this case becomes larger and smaller . This takes the load off the heart, making it easier to work with. Then the person relaxes, lowers his shoulders, straightens his body, straightens his chest. Yogic practice involves just such breathing.

Breathing consists of four stages: exhalation, holding the breath, inhaling and holding again.

The delay lasts from 3 seconds for beginners to 90 seconds for experienced masters.

Practice implies compliance with the following rules:

1. Exercises must be done regularly.
2. Practice on an empty stomach or no earlier than two hours after eating.
3. The body needs to be relaxed; you should not overexert yourself, wanting to achieve a quick result.
4. Fresh air and a comfortable room temperature are a must. It’s even better if you have the opportunity to practice in nature.

Dizziness, nausea, noise, ringing in the ears during practice are a sign that you are trying too hard, go to an easier option.

Most popular practices

Yoga breathing training includes:

• full yogic breathing;
• pranayama (from Sanskrit pranayama - control of breathing).

It is better to practice while sitting. It is important to keep your posture straight and your shoulders at the same level, lowered.

Photo gallery: the best poses for training

To perform the Lotus pose, one leg should be placed on the top of the opposite thigh, bringing the heel closer to the stomach, the other should be placed symmetrically on the opposite thigh. In order to sit in the Perfection pose, the heel of one leg should be pressed to the inner thigh of the opposite leg, as close as possible to the perineal area , and place the second leg on top, pressing it to the opposite thigh. To perform the Diamond pose, you need to kneel with the insteps of your feet on the floor, cross your big toes, lower your buttocks onto your heels, placing your palms on your knees

Full yogic breathing

This type of exercise involves deep inhalations and exhalations.

Inhalation should begin in the abdominal cavity. Then you need to fill the chest area with oxygen, and then the collarbone area. Exhalation is also done in a certain order. First, exhale from the collarbone area, then release air from the chest, and lastly, from the abdomen. The whole process should feel like a continuous movement, smooth, gradual, without jerks or sudden movements. You need to exhale air until your lungs feel empty. The pause between inhalation and exhalation should take several seconds.

Depending on how you feel, you need to perform 6–8 approaches. Over time, it is worth increasing the practice time to 10 minutes. Exercise should bring joy, fill you with energy and in no case be performed through force.

For me this is the breath - the best remedy from insomnia. If I can’t sleep, I turn on my back, relax my body from my toes to the top of my head, take a few slow deep breaths in and out... And then I don’t remember!

Video: full yoga breath

Bhastrika

Bhastrika requires some training. Here are its beneficial properties:

• burning toxins in the body;
• increasing “internal fire in the body” (useful for those who are constantly cold);
• establishing a balance of doshas (energies) in the body;
• renewal of blood composition;
• acceleration of metabolism;
• improvement of internal organs, especially those responsible for digestion;
• strengthening, increasing volume, activating the lungs (useful for asthma);
• helps with throat inflammation (“burns” mucus);
• harmonization of the central nervous system;
• gaining calm, vigor, confidence, optimism.

Bhastrika translated means blacksmith's bellows. Like fanning a fire in a forge with bellows, the technique involves strong, forceful breathing that inflates the practitioner's energy.

Step-by-step instructions:

1. Take 10 deep breaths in and out first through the left nostril (pinch the right thumb right hand), then vice versa, inhale and exhale 10 times through the right.
2. Inhale through the left nostril, close both nostrils, hold the breath for a few seconds, exhale through the left nostril.
3. Repeat the same as in the second point, only through the right nostril.
4. Do 10 bellows breathing cycles through both nostrils.
5. Inhale deeply, close both nostrils and hold your breath again. Exhale slowly through both nostrils.

These five actions constitute one cycle of Bhastrika. You can gradually increase the number of cycles from 1 to 5. You need to increase the number of circles and the time you hold your breath gradually, the practice should be accompanied by a feeling of comfort and pleasure.

Video: Bhastrika breathing

Kapalbhati

This technique involves exhaling quickly and forcefully.

Kapalabhati - translated as “cleansing the skull.”

Practice is useful because:

• restores the activity of the respiratory system;
• cleanses the nasal ducts;
• warms the body;
• invigorates, refreshes thoughts;
• activates the pineal gland, or pineal gland;
• restores natural sleep-wake cycles, relieves insomnia, and helps you wake up easily in the morning.

Scientists confirm that when the pineal gland is stimulated, the level of melanin, a hormone that regulates the rhythms of sleep and wakefulness, increases.

Step-by-step instruction:

1. As you inhale, you need to inflate your stomach, and as you exhale, pull it up to the spine. Bring your breathing to automaticity.
2. Then, as you exhale, make the abdominal movement more active, exhale sharply and often (active exhalation). And as you inhale, relax your stomach so that the air itself enters the lungs (passive inhalation).
3. For beginners, 36 breathing circles are enough, but gradually you need to increase the number of repetitions to 108.

You should push out the air with your stomach, leaving your chest as motionless as possible, imagining how your head is cleared of negative thoughts, emotions, and experiences.

For beginners, if they try to do the exercise quickly right away, the opposite often happens: as you inhale, the abdominal cavity lowers, and as you exhale, it rises. At first it is very convenient if your hands rest on your stomach. This makes it easier to track his movement.

Too much activity of the pineal gland leads to a weakening of potency. Great for monks and hermits. However for ordinary people good in moderation.

Video: Kapalbhati breathing

Ujjayi

While performing the technique, the practitioner’s chest protrudes, which is why the technique is called the breath of the winner, triumphant, conqueror. At the same time, the glottis narrows, which leads to the appearance of a hissing sound.

The word "ud" is translated as strength, and "jaya" is success.

The technique has the following effects:

• calms the nerves;
• calms the mind;
• increases endurance;
• tones the organs;
• ventilates the lungs;
• helps eliminate phlegm.

The order of execution is as follows:

1. Lower your chin into the depression between your collarbones.
2. Exhale as deeply as possible.
3. Slowly, deeply inhale until the whistling sound “s” sounds (say it out loud).
4. Pull the entire abdominal area back towards the spine. Hold your breath for 1–2 seconds.
5. Exhale slowly, gradually, to completely empty the lungs. As you begin to exhale, make sure that your stomach remains pulled in. After 2-3 seconds, begin to slowly and gradually loosen the diaphragm. There should be an aspirated “x” sound.
6. Wait one second before starting a new breath.

These actions constitute one round of Ujjayi. You should do several repetitions for 5–10 minutes.

Video: Ujjayi breathing

Table: other breathing exercises in yoga

Name of the technique	How to perform	What impact does
Sitkari	Press the tip of the tongue to the upper palate and draw air through the mouth with a characteristic hiss. Hold your breath and exhale slowly through both nostrils.	Cools the body, eliminates the feeling of hunger and lethargy.
Sitali	Stick out your tongue and fold it into a tube. Inhale air through your mouth, hold your breath and exhale slowly through both nostrils. The intake of air is accompanied by hissing. This technique	Cleanses the blood and cools the body.
Surya-bheda	Inhale through the left nostril. Pinch both nostrils and hold your breath without straining. Exhale slowly. Gradually increase breath holding.	Cleanses and strengthens brain cells, eliminates helminthiasis.
Bandhatraya	Take several deep breaths and exhalations. Then, as you exhale, squeeze the muscles of the perineum and anus, pulling them up. Next, pull the diaphragm up under the ribs. And finally, lower your chin to your chest, holding your breath for as long as possible. Gradually relax your muscles and restore your breathing. Repeat alternate compression of the muscles in the perineum, abdominal cavity and chest while inhaling. While holding your breath, press your chin to your chest. As you exhale, raise your head, exhale and pull your abdominal cavity up towards chest cavity by tightening the diaphragm.	Treats diseases of the abdominal cavity, cures hemorrhoids.

Everyone knows how important it is to eat right and lead an active lifestyle. It is equally important to breathe correctly, because breathing is the basis of existence. By devoting time and attention to this important process, you can significantly improve your health, gain peace of mind and longevity.

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