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Practice
Quiet Breathing (Windows Media Audio)
All
the inside activities of the body are due to the ever going
process of combustion or oxidation in the body. And this
process of combustion works with the help of the respiration
and the blood circulation. Therefore, the moment there is
internal or external movement of the body, it affects the
process of blood circulation and respiration. As a result
of this increasing the speed of the breathing provides the
needed oxygen for the concerned movements. The speed of
the breathing is increased in accompaniment to the speed
of the movements of the body. Therefore it is noticed that
the breathing is smooth or quiet, when there is no bodily
movement or when it is in its normal or relaxed state. Such
breathing is called Quiet Breathing. No control of any sort
is kept on this breathing. Normally after taking up the
final position of any Asana and then stabilizing, this position
for some time, the quiet breathing of this type becomes
natural. And in order to have this type of breathing one
should relax the body as much as possible during the period
of the stabilized Asana position.
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DEEP
BREATHING
Practice
Deep Breathing (Windows Media Audio)
Since
we want to control the breathing after studying the process or
system of respiration, it is better to try deep breathing as the
first state in that direction. We do not control the process of
quiet breathing. But the control is to be exercised while practicing
deep breathing. For this, two things are to be considered chiefly:First,
the movements concerned with inhaling and exhaling are to be controlled
in order to further slow down the breathing, at the same time
the need of oxygen for the body is to be lessened, so that the
speed of breathing can further, slowdown. The constitution of
the body is such that if the need or use of oxygen is not reduced,
it becomes difficult or rather impossible to control the process
of breathing. The easy way to reduce the need of oxygen is to
stop the movements of the body and try to relax all the muscles.
Obviously, while practicing deep breathing, it is necessary to
keep the body in the stable and relaxed position. And this is
possible in any sitting position of meditation. However, Padmasana
is the best Asana position. The other preferable Asanas in sitting
position are Vajrasana and Swastikasana. But once the Asana is
taken up, it should be blissfully stabilized until the study of
breathing is over. Any strain anywhere will cause distraction
in breathing. Therefore the Asana position should be stable and
pleasant, while doing meditation. The hands should be in Dhyana
Mudra. The straight upright position of the neck, the spine and
closed eyes help in attaining concentration without making any
movements. Relax the muscles and concentrate fully on breathing.
This will slow down the breathing and bring it to a particular
point of speed and will get stabilized at that point. This is
the ideal state of smooth breathing. This is free from any control.
No movement is seen on the chest. It is confined to the movement
of the muscles of the abdomen and the lungs. After having such
smooth breathing for some time, the movements of the abdomen and
the lungs should be brought under the control of the mind, and
the movement should further be slowed.
The
practice of deep breathing begins after deliberately having inhaling
and exhaling at ease. Initially one should practice prolonged
inhaling and prolonged exhaling. The constant practice enables
the person in having repetition of such prolonged inhaling and
exhaling. After some time it becomes difficult to have more repetitions
of prolonged inhaling and exhaling. At such point one should come
to natural smooth breathing. After some rest, deep breathing should
begin again. Practicing deep breathing in this way for some days,
attempt should be made to bring time limit to the period of inhaling
and exhaling. Initially one should practice prolonged inhaling
and prolonged exhaling. The constant practice enables the person
in having repetitions of such prolonged inhaling and exhaling.
After some time it becomes difficult to have more repetitions
of prolonged inhaling and exhaling. At such point one should come
to natural smooth breathing; after some rest, deep breathing should
begin again. Practicing deep breathing in this way for some days,
attempt should be made to bring time limit to the period of inhaling
and exhaling. Initially equal time should be allotted for inhaling
and exhaling. That is, the time given to inhaling, the same amount
of time is given to exhaling. This is called deep breathing, with
equal time and speed: "Samakal, Samagati, Deergh Shwasan".
While practicing deep breathing, the numbers should be counted
mentally. For instance, if inhaling takes four counts, the same
period should be taken for exhaling. On such occasion normally
it is noticed that exhaling completes at the second or the third
point. So one should be alert regarding the speed of exhaling
right from the beginning and try to maintain the balance. Of course
after a few days' practice one successfully adapts this system.
To maintain the time record, one can use the second system in
a watch. The study of deep breathing with equal time and speed
should continue for 10 to 15 minutes without pause. Apparently
this system seems easy, but that is not so. One finds oneself
out of breathing. But as said earlier constant practice helps
in acquiring this system successfully.
After practicing
deep breathing with equal time and speed successfully, one should
start studying it by increasing the time for exhaling. If inhaling
(Puraka) is in four seconds, then exhaling (Rechaka) shall take
5 to 6 seconds instead of four. This needs special efforts. When
a person succeeds in doing inhaling and exhaling at the ratio
of 1: 1 for 10 to 15 minutes, he should double the time for exhalation.
The ideal ratio for inhaling-exhaling is 1: 2. Many times or Pranayama
also the same ratio is stated. If the period for inhaling goes
up to four seconds, then exhaling should be lengthened up to eight
seconds. But both the operations should have the equal speed.
That is, the speed of inhaling from the first second to the fourth
one and the speed of exhaling from the first second to the eighth
one should be the same. Of course it is not possible until one
acquires control over the breathing system. One should practice
deep breathing in the aforementioned way for 10 to 5 minutes at
a stretch. In deep breathing one can further progress by increasing
the period of inhaling and proportionately that of exhaling. That
is the period of inhaling can be increased gradually from five
to fifteen seconds and naturally that of exhaling from ten to
thirty seconds. Observing this system carefully one can have as
many repetitions as one can. In this system holding of breath
is not included and hence this operational system is written as
1:0:2. The practice of deep breathing not only strengthens the
lungs but also greatly helps in increasing the concentration of
the mind. Then, there is a tremendous increase in zeal in day-to-day
work owing to the good breathing and nice blood circulations,
the twin gifts of deep breathing. Besides one starts acquiring
control over the process of breathing.
FAST
BREATHING
Practice
Fast Breathing (Windows Media Audio)
When the
speed of quiet breathing is deliberately reduced, the result is
deep breathing; on the contrary, if that speed is willfully increased,
then the result is fast breathing. However, here the short timed
inhaling-exhaling is not implied. It is expected that one should
increase the speed of breathing by inhaling and exhaling fully.
One has to practice to continue the cycle of quick breathing with
constant practice. This sort of breathing is easy to understand
& easy to practice. Naturally, its benefits are also limited.
The fast breathing clears the nasal passage and gives a good exercise
to the parts involved in the breathing system. At times while
practicing quick breathing, one feels whirling sensation in the
head. But one should not bother about it. On such occasions, stop
fast breathing and begin quiet breathing. There occurs no problem,
once there is sufficient practice and habit of this type of breathing.
This breathing is also practiced in Padmasana or Vajrasana. Before
actually beginning the study of deep breathing, one should practice
quick breathing for 2-3 minutes in order to get the nasal passage
cleared, fast breathing need not be done for a longer period.
After examining
and understanding these basic systems of breathing, let us turn
to the supplementary types of breathing: The breathing passage
in the nasal cavity is divided into two owing to the mid partition
between two nasal cavities, viz. the left and the right.
In Yoga, the left
nasal cavity is called "Chandra Nadi" (The moon passage)
or "Ida Nadi" and the right nasal cavity is known is
"Suryanadi" (The sun passage) or "Pingala Nadi".
Inhaling (Puraka) and Exhaling (Rechaka) can be done either through
one of these nasal cavities or with both of them. The supplementary
types of breathing are based upon these two nasal cavities. In
this system of breathing one nasal cavity is kept closed, while
the other one open. For this purpose the fingers of the right
palm are arranged in a special manner. This special position of
the fingers is called "Pranava
Mudra", i.e., the position of Pranayama.
