FOLLOWING on from last week's column on Pranyama, I will go through the step by step process which we can practice easy breathing in our busy daily lives.
Each deep breathing consists of a very full inhalation through the nose and a deep, steady exhalation, also through the nose. This breathing on a regular basis could give hours worth of extra energy.
Inhale slowly, as much as you can. Exhale slowly, as much as you can.
During inhalation, observe the following rules:
Stand up. Place the hands on the hips, the elbows will be out and not forced backward. Stand at ease.
Lengthen the chest straight upwards. Press the hip bones with the hands in downward direction. A vacuum will be formed by this act and the air will rush in of its own accord.
Keep the nostrils wide open. Do not use the nose as a suction pump. It should serve as a passive passage for both the inhaled and the exhaled air.
Stretch the whole upper part of the trunk. Do not arch the upper chest into a cramped position. Keep the abdomen naturally relaxed.
Do not bend the head far backwards. Do not draw the abdomen inwards. Do not force the shoulders back. Lift the shoulders up. Importantly keep your spine aligned!
During the exhalation observe the following rules carefully:
Allow the ribs and the whole upper part of the trunk to sink down gradually. Draw the lower ribs and abdomen upwards slowly.
Do not bend the body too much forward. Arching the chest should be avoided.
Keep the head, neck and trunk in a straight line. Contract the chest. If possible do not breathe the air out through the mouth. Exhale very, very slowly.
Expiration simply takes place by relaxing the inspiratory muscles.
The chest falls down by its own weight and expels the air out through the nose. In the beginning, do not retain the breath after inhalation.
When the process of inhalation is over begin exhalation at once.
My recommendation is when you have advanced in this breathing practice, you can slowly retain the breath according to your capacity.
When one round of three deep breathings is over, you can take a little rest by taking a few normal breaths.
Then start the second round. During the pause, stand or sit still in a comfortable position with hands on hips.
Do three or four rounds and increase one round every week. Deep breathing is only a variety of Pranayama.
Pushpa is a certified yoga teacher. She is also a Reiki master and trained in natural healing. Pushpa has travelled the world as a senior leader for life coach and motivational speaker Anthony Robbins. Contact Pushpa on 0450 582 540 or firstname.lastname@example.org.