28 Jun 2021 HYN Himalayan Yoga Academy
Full Yogic Breath is a deeply balancing pranayama (respiratory exercise) that advantages vata, pitta, and kapha. It is every now and then called 3–component breath as it works with 3 one of a kind sections of the torso and certainly engages all 3 lobes of the lungs. Full Yogic Breath revitalizes the whole frame with prana (vital lifestyles force). In particular, it advantages the important organs, that could without difficulty grow to be stagnant, constricted, or fraught with emotional and bodily anxiety while we revel in stress. .It is used to maximize inhalation and exhalation .Its purpose is to gain control of the breathe , correct poor breathing habits and increase oxygen intake . This pranayama can be engaged at any time, but it is especially beneficial when practiced intently for five to fifteen minutes every day—preferably on an empty stomach. The early morning is an ideal time to practice Full Yogic Breath.
It may be practiced at any time and is especially useful in situations of high stress and anger for calming the nerves .However, while its inclusion in daily yoga program will correct and deepen the natural breathing itself should not be performed continually. Full Yogic Breathing relieves stress, refreshes the mind, and activates the parasympathetic nervous system, encouraging a calmer, more balanced state of being overall. It also helps to correct unhealthy breathing patterns.
How to Do Yogic Breathing
- Sit in a meditation posture or lie in shavasana and relax the whole body.
- Inhale slowly and deeply ,allowing the abdomen to expand fully.
- Try to breathe so slowly that little or no sound of the breathe can be heard .
- Feel the air reaching into the bottom of the lungs.
- At the end of abdominal expansion ,start to expand the chest outward and upward.
- When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck .The shoulders and collar bone should also move up slightly .Some tension will be felt in the neck muscles.
- The rest of the body should be relaxed .
- Feel the air filling the upper lobes of the lungs .
- This completes one inhalation.
- The whole process should be one continuous movement , each phase of breathing merging into the next without any obvious transition point .There should be no jerks or unnecessary strain .The breathing be like the swell of the sea.
- Now start to exhale.
- First, relax the lower neck and upper chest , then allow the chest to contract downward and then inward.
- Next, allow the diaphragm to push upward and toward the chest.
- Without straining ,try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine.
- The entire movement should be harmonious and flowing .
- Hold the breathe for a few second at the end of exhalation .
- This completes one round of yogic breathing.
- At first perform 5 to 10 rounds and slowly increase to 10 minutes daily .
- Relax any effort and once again watch the spontaneous breathing pattern.
- Bring the awareness back to observing the physical body as a whole .Be aware of the surrounding and gently open the eyes.
Benefits of Yogic Breathing
- It Helps improve hypertension.
- It Helps improve digestive system function
- It Can aid with healthy eating habits and weight loss