YOGA TAICHI 91
Harmonious alliance of Yoga, Taichichuan, Qigong and Meditation
Breathing Instructions
About breathing
To live and maintain a healthy body, we need not only food and water but also air to breathe. The air we breathe is even more important than what we eat and drink.
Without food we can survive for weeks. Without water we can survive for days. But without breathing we can live for only a few minutes. Our life begins and ends with a breath.
In a breath we can distinguish three phases [1]:
Breathing in
Exhalation
The breathing pause
One phase leads to the other. The exhalation should last approximately twice as long as the inhalation. The pause in breathing occurs naturally at the end of the exhalation phase and lasts until the beginning of the inhalation occurs spontaneously. Inspiration is the active form of breathing. With it comes the contraction of the respiratory muscles. Exhalation is the passive part of the breath, the relaxation phase.
Breathing deeply, regularly and quietly is fundamental for our health. It has a harmonising and calming effect on the body and mind. On the other hand, breathing too quickly and superficially has a negative influence on us, as it can intensify nervousness, stress, tension and pain.
A common mistake in breathing is to draw in the abdomen when the chest swells, instead of relaxing the abdomen further. Drawing in the abdomen greatly impairs deep breathing. Often, the fashion for tight clothing inhibits this natural movement.
Thus, all yoga exercises, including the breathing exercises, should be practiced slowly and without tension - without ambition or competition. The breathing should be quiet and nasal [2]. After some time and with practice, one gradually tries to slow down and lengthen the breath. It is only with correct breathing that the effects of the yoga exercises are fully manifested.
It is very important that the practice of all these exercises is done in a state of mental and physical relaxation. A state of physical relaxation is essential, because only then can the muscles be stretched in the respective asanas without generating tension. A state of mental relaxation is necessary so that the Asanas can be practiced with great concentration on relaxation and breathing. Exhaling consciously contributes greatly to the relaxation of the muscles, as muscle relaxation is linked to exhalation.
Yoga shows us how the body and mind can be influenced by different breathing techniques. Unfortunately, our usual way of breathing has moved far away from natural and correct breathing. The practice of complete yogic breathing is a fundamental requirement for the restoration of healthy breathing.
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The complete yogic breath
In order to facilitate the learning of the complete yogic breathing, three types of breathing are distinguished:
Abdominal or diaphragm breathing
On inhalation, the diaphragm descends, compressing the abdominal organs so that the abdominal wall can expand. On exhalation, the diaphragm rises again and the abdominal wall lowers. In contrast to breathing in, breathing out is a passive process.
Abdominal breathing is the basis of breathing because it allows the full capacity of the lungs to be used, slows down the breath naturally and promotes relaxation.
Chest breathing
On inhalation, the ribs rise so that the chest opens. On exhalation, the ribs return to their original position. Air is drawn into the middle lobes of the lungs. The lungs are not as full as with abdominal breathing and the breath is faster and shallower.
This breathing occurs automatically in situations of stress, nervousness or tension. The unconscious use of this faster form of breathing creates a more intense state of tension. To break this unfavourable cycle, slow, deep abdominal breathing is a great help.
Shoulder breathing (clavicle breathing)
With this type of breathing, air is drawn into the upper part of the lungs. On inhalation, the upper chest and collarbones rise, and on exhalation, they fall back down again. The breath is very shallow and rapid.
This type of breathing occurs in situations of extreme stress and panic, or in cases of great breathing difficulties.
In natural, healthy breathing, all three of these variations occur. They are united in a wave that flows from the bottom to the top of the lungs on inhalation, and from the top to the bottom on exhalation. On the inhalation, the abdomen expands and the chest opens. On the exhale, the chest and abdomen return to their original position. When this type of breathing is practiced using the full capacity of the lungs naturally and without force, it is called full yogic breathing.
Exercises for the three types of breathing
Starting position:
Lying on the back
Concentration:
on the whole body and the breath
Duration:
2-3 minutes
Practice:
Lie on your back. The arms are relaxed and placed at the side of the body, palms facing upwards. The legs can be extended, or bent with the soles of the feet on the floor. Close your eyes and relax your body.
Variation A:
>Place the hands on the abdomen and observe the movement of the abdomen with each inhale and exhale. >Now place the hands on the ribs (fingers pointing towards the centre of the chest) and observe whether and how far the ribs rise and fall under the hands. >Next, place the hands just below the collarbones and observe the movement of the chest in this area.
Variation B:
>Breathe in and out several times quietly and a little deeper than usual. Become aware of all the sensations associated with the breath. >Continue to breathe like this and, keeping your arms outstretched, slide them to the floor towards your head. Observe how the sensations associated with the breath change with each position of the arms, and how the volume of the breath increases.
Keeping the arms straight, on the floor, bring them to the sides until they form an angle of about 45°. Stop and consciously observe the flow of breath.
Make another 45° angle with the arms on the floor at your sides until they reach shoulder height. Stop briefly and observe the flow of breath once again.
Continue the movement of the arms until they rest on the floor behind the head.
>As you exhale, keep your arms straight and slowly slide them down to the floor until they are back at your side. Straighten the legs and lie still for a short time in relaxation.
Exercise for full yogic breathing
Starting position:
Lying on the back
Concentration:
on the whole body and the breath
To be repeated:
5-10 times macos/deepLFree.translatedWithDeepL.text
Practical:
Lie on your back. The arms are relaxed and placed at the side of the body, palms facing upwards. The legs can be extended, or bent with the soles of the feet on the floor. Close your eyes and relax your body.
Variation A:
>Place the hands on the abdomen and observe the movement of the abdomen with each inhale and exhale. >Now place the hands on the ribs (fingers pointing towards the centre of the chest) and observe whether and how far the ribs rise and fall under the hands. >Next, place the hands just below the collarbones and observe the movement of the chest in this area.
Variation B:
>Breathe in and out several times quietly and a little deeper than usual. Become aware of all the sensations associated with the breath. >Continue to breathe like this and, keeping your arms outstretched, slide them to the floor towards your head. Observe how the sensations associated with the breath change with each position of the arms, and how the volume of the breath increases.
Keeping the arms straight, on the floor, bring them to the sides until they form an angle of about 45°. Stop and consciously observe the flow of breath.
Make another 45° angle with the arms on the floor at your sides until they reach shoulder height. Stop briefly and observe the flow of breath once again.
Continue the movement of the arms until they rest on the floor behind the head.
>As you exhale, keep your arms straight and slowly slide them down to the floor until they are back at your side. Straighten the legs and lie still for a short time in relaxation.
Exercise for full yogic breathing
Starting position:
Lying on the back
Concentration:
on the whole body and the breath
To be repeated:
5-10 times
Practice:
Lie on your back. The legs are relaxed, slightly apart from each other. The arms are relaxed and resting at the side of the body with the palms facing upwards. Relax your whole body. Close your eyes.
Variation A:
>On the inhale, keep the arms straight and slowly slide them to the floor at the sides and upwards, until they are next to your head. Coordinate the breath with the movement of the arms, starting with an abdominal breath, moving up to the chest and finally to the collarbones. >As you exhale slowly, bring your arms to your sides. The exhalation is the reverse of the inhalation: consciously start the exhalation in the collarbone area, continue it to the chest, and finally release the abdomen.
This represents one cycle. Repeat this exercise 5-10 times. Consciously feel the breathing process so that the breath is as deep as possible.
Variation B:
>On the inhale, keep the arms parallel and raise them in an arc towards the ceiling. Place the arms on the floor on either side of the head with the palms facing up. >As you exhale, bring your arms back to your sides in the same way. The palms remain on the floor. >Consciously try and observe the three types of breathing (abdominal, chest and collarbone).
Repeat this exercise 5-10 times. Note how this breathing exercise increases the volume of the breath after only one cycle.
[1]
These three phases of breathing are referred to in Sanskrit as:
Puraka - inhalation
Rechaka - expiration
Kumbhaka - holding the breath
[2]
Because the air is filtered, humidified and warmed through the nose. macos/deepLFree.translatedWithDeepL.text