What is the first thing we do as soon as we are born? Breathe. And what is the last thing we do before we die? Breathe. Breath is linked with every living creature from birth to death. So you see, breath is life. It is the basis of our very existence. But unfortunately, we don’t give it much attention. If we begin to give more attention to our breath, you will be surprised by its power. Let’s understand the benefits.
Breathing mindfully and deeply has several benefits such as increasing your efficiency and productivity, experiencing enhanced stamina, and energy levels of body and mind. One Sanskrit text that is Atyog Pratipika that says, This means, as the breath moves, so does the mind. When one is made steady, other would be steady. You see, isn’t your breath powerful? The most powerful aspect The breath has that it is the channel between body and mind. It promotes mind-body coordination by balancing emotions and reducing impulsive behavior.
It is the medium yogis used to tame this monkey mind of ours. In Indian philosophical language, it is called Prana. Let’s now understand the breathing techniques. These are the techniques that would help you to breathe deeply. Let us look closely at four of these techniques. But a word of caution before you practice these techniques, avoid holding your breath if you have hypertension, cardiac problem, respiratory problem, and depression.
Equal Breathing
Sit your stand straight with your shoulders relaxed. If standing, keep your feet one foot apart. Keep your gaze fixed at the point ahead of you. Begin inhaling and count up to three. Begin exhaling and count up to three. There is no holding of breath. Continue inhaling and exhaling slowly and gently while concentrating on the flow of your breath. Practice about four to five rounds. With more practice, you can increase the inhale and exhale ratio to four is to four or five is to five depending upon your comfort.
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Diaphragmatic Breathing
Lie on your back with your knees bent. Keep your heels close to your hips. Keep your knees and feet close to each other. Place one hand lightly on your navel and the other hand by your side. You may choose to close your eyes. Begin inhaling slowly and fully. Count up to five while your diaphragm pushes your abdomen outwards. Begin exhaling and count up to five while your abdomen comes down. Keep the count of inhalation and exhalation the same and do not hold your breath. Practice continuously about five to ten rounds.
Suspension of breath after Exhalation
In this Pranayama, you have to sit erect in any meditative posture. Place your hands on your knees, palm facing down. Close your eyes or fix your gaze at one point ahead. Inhale normally. When the inhalation is complete, begin exhaling slowly and completely till you feel no more air remains within. Pull your abdomen as possible and hold your breath for five seconds without any movement in the body. Allow your abdomen to relax before you take next breath in. Breathe normally a couple of times before you start with the next round. Practice five rounds.
Retention of breath after full Inhalation
Sit erect in any meditative posture. Place your hands on your knees, palm facing down. Close your eyes or fix your gaze at point ahead. After a short exhalation, begin inhaling fully and gradually till you feel really full. Make a mental note of duration of inhalation. Hold the breath for double the counts of inhalation. Breathe as per your capacity and don’t overexert yourself. Exhale normally. Take a few normal breaths before you take the next round. Practice four to five rounds with pauses in between each round.
Also read, https://www.verywellmind.com/the-benefits-of-deep-breathing-5208001
All the breathing techniques explained here increases your concentration. It promotes steadiness of your mind and body, removes impurities and purifies the pathways of Prana’s flow. They also have calming effect on the brain and improves the clarity of thoughts. Throughout your day, breathe mindfully. Observe the expansion of your lungs and diaphragm during inhalation and a slight call of stomach during exhalation. This will not only improve your ability to breathe deeply, but also bring you all its powerful benefits.