Breathing Exercises

IMPORTANCE OF BREATH

Right from the moment of our birth to the final moment of death, the only activity
we do consciously or unconsciously but continuously is breathing. It is simple and
obvious; we often take it for granted ignoring its power. With each inhalation we
supply oxygen into the body and spark the transformation nutrients into fuel. Each
exhalation purges the body of carbon dioxide, a toxic waste. If we can master this
one activity, we can achieve mastery over whole life. Ancient yogi's observed that
slow breathing animals like elephant, tortoise....have long life span. Fast breathing
animals like rabbit; dog.... have short life span. This observation enabled them to
realize the importance of slow breathing.
Slow, steady, deep and rhythmic breathing extend the life span of a person. Rate of
breathing change with circumstances. Due to emotional disturbances the rate of
breathing increases, where as if one is calm the breathing automatically slows
down. This art of breathing can be mastered or practiced by pranayama. Pranayama
means the systematic way of exhalation, inhalation and retention.
The process of observing the breath itself will help to calm down the mind. Just
focus the mind consciously on breath; automatically speed of breath will come
down. Focusing on breath consciously will help to relax the mind and body.
Coordination between mind, body and breath will relieve the tensions, stress at the
mind level. It makes the lung flexible, strong, purifies the blood and heart becomes
strong, healthy.
The body gets sufficient quantity of oxygen making us more energetic. It will have
positive impact on brain. At emotional level it calms the mind during situations of
stress and sorrow. It makes us to accept pain and joy with equanimity.
Breathing influences the activities of each and every cells of the body. Human
beings breathe about 15 times per minute and 21,600 times per day. Respiration
fuels the burning of oxygen and glucose, producing energy to the activities of the
body. Slow breathing rates keep the heart stronger and active. Regular practice of
breathing will increases strength and will power.
Breathing exercises plays a very important role in our life. Respiratory system
connects between the body and mind. The system involves both voluntary as well
as involuntary. We can change the involuntary functions by using the voluntary
control. Correct breathing pattern normalizes the breathing rate and breathing will
be uniform, continuous and rhythmic.
Sukha Pranayma:

Sit in a comfortable posture, keep the back straight, gently close the eyes. Just
watch and be aware of breath, let it be normal and effortless breathing. Sensitize
the breath and feel the breath. While inhaling feel the lightness in the body and
while exhaling feel the relaxation throughout the body. Practice this simple
breathing exercise whenever you get time for few minutes. This is the simplest way
of relaxing the mind and body.
There are several types of breathing exercises:
Hands in and out breathing
Hands stretch breathing

Trikonasana breathing

Ankle stretch breathing

Dog breathing

Rabbit breathing

Tiger breathing

Sasankasana breathing

Bhujangasana breathing

Salabasana breathing

Setubandhasana breathing

Navasana breathing

Straight Leg Raise Breathing ( Alternate Legs only )

Straight leg raise breathing ( Both legs )

Hands In and Out Breathing

Position: Tadasana

Stretch your arms in front at the shoulder level and join the palms together.

While inhaling slowly spread the arms out to the sides so that they form a straight line
at shoulder level.

While exhaling slowly bring your palms in front of chest region and join the palms
together.

Repeat the practice five times. Synchronize the arm movements with breathing.

Relax in relaxing posture of Tadasana with legs apart. Close your eyes and mentally
feel changes in the body and breath.

This practice can be done sitting on a chair.

Practice 8 to 10 rounds.

Note :

This exercise is recommended for people who is suffering from Asthma, Menstrual
Disorder ( Heavy and Frequent Periods ) and Cancer.

Anybody can practice this exercise.

This practice will help to coordinate between breath, mind and body

HANDS STRETCH BREATHING

Position: Tadasana
Stage I ; Horizontal

While inhaling, stretch the arms straight out in front of your body so that the arms are
at shoulder level.
At the same time twist the hands so that the palms face outwards.

Fully stretch the arms but do not strain.

While exhaling reverse the process and bring the palms back on to the chest.

Collapse the shoulders, this is one round, repeat 3-5 rounds.

Stage II : At Forehead Level

Repeat the same movements now stretching the arms in front of the fore head at tn
angle of 135 degree. Repeat 3-5 rounds.

Stage III : Vertical

Repeat the same movements, this time stretching the arms vertically above the head.
While moving up and down, the palms move close to the tip of the nose. Repeat 3-5
rounds.

Note :

Collapse the shoulders at the beginning and end of each cycle.

Focus on perfect awareness of the breathing, Exhalation should be longer than

inhalation.

It can be practiced sitting on a chair. Focus on proper synchronization of breathing

with hand movements.

Trikonasana
Position : Tadasana

Practice :

Stand erect with the feet about a meter apart.

While inhaling, stretch the arms sideways and raise them to shoulder level so that they
are in one straight line.

While exhaling, bend to the right and try to slide the right hand down as far as
comfortable till below the right knee. Bend in same plane.

Look at the left palm facing forward and come up on inhalation.

Repeat the same movements in the left side.

Relax in tadasana with legs apart.

Benefits :
It tones the entire body and specially the muscles on the sides of the trunk, waist and
back of the legs.
It stimulates the nervous system and appetite.

Strengthens the pelvic region.

Improves digestion and reduces the problem of constipation.

Reduces the waistline fat.

Contra-indication :

People suffering from back problems should avoid this asana.

Ankle Stretch Breathing

Position : Tadasana

Initial Standing Position

Fix your gaze on a point in front of the eyes. Keep the palms on front of your thighs.
While inhaling, raise your hands and heels together. Feel the stretch in the ankles.

While exhaling, slowly bring your hands and heels down.

Repeat the practice five times. Synchronize the breath with body's movements.

Relax in relaxing posture of Tadasana and focus on your breath.

Dog Breathing

Position : Vajrasana

Sit on the ground with both legs stretched and join the heels together and rest the
palms on the ground by the side of the body.
Keep the spine, neck and head straight.

Fold the right leg and bring the right heel under the right buttock.

Partially shift body's weight on the right heel, fold the left leg and bring the left heel
under the buttock.

Sit straight with the buttocks resting on both the heels and place the palms on the
thighs.

Besides the knees rest the palms on the ground.

Spine slightly concave and look straight ahead.

Open the mouth as wide as possible and push the tongue to its maximum level.

Start breath in and out forcefully with rapid speed.

Expand and contract the stomach region vigorously.

Repeat the practice for 20 to 30 seconds.

Slowly bend forward and rest the forehead on the ground or bend as much as you can.
Collapse the shoulders and relax.

Benefits:
Rapid exhalation cleanses the lower and middle portion of lungs by expelling carbondioxide.
Helps in relaxing the bronchi.

Calms down the mind.

Contra-indications :
People with epileptics and high blood pressure should avoid this practice.

Rabbit Breathing

Position : Vajrasana

Join the knees together, slowly bend forward and place the forearms on the ground.
Keep the elbows by the side of the knees and press the palms firmly on the ground.

Head at a distance of one hand length from the ground to chin. Partially open the
mouth and project the tongue which should touch the lower lip.

Look at a point about two feet on the floor ahead.

Breath rapidly like a rabbit. Only the upper part of the chest should move during
breathing. Repeat the practice for 20 to 30 breaths.

Sensitize the breath which is moving in and out of the lungs, expansion and
contraction of the chest muscles.

Close the mouth and relax in Sasankasana. Slide your hands forward and try to rest
the forehead on the floor or as much as possible. Stay in this position until the breath
come to normal.

Benefits :

Helps to improve breathing pattern for Asthmatic people. Recommended for Diabetes
and Nasal Allergy.
Open up the upper chest region and calms down the disturbed mind.

Contra-indications :
Do not over strain the body.
People suffering from Epilepsy and High blood pressure should avoid this breathing
practice.

Tiger Breathing
Position : Dandasana

Sit in Vajrasana.
Keep a distance of one arm between the knees.

Take one arm distance from the knees and lean forward.

Press the palms on the ground and stand on your knees.

Keep the arms and thighs straight and firmly on the ground.

While inhaling, see that your spine is in the concave shape and at the same time raise
the head and look up.

While exhaling, arch the spine upwards and slowly bend the head down.

Try to bring the chin closer to the chest.

Repeat the practice for five rounds.

Benefits :
Recommended for Asthma, Back pain, Hypertension, Head ache, Neck pain and
Menstrual disorders ( Heavy and Frequent periods ).
Limitations :
People with severe back problems, injury in hips and knees should avoid this
practice.

Sasankasana Breathing
Position : Vajrasana

Sit straight with spine and head erect. Rest the palms on the thigh.

Slowly take your hands back, make fist of right hand and hold right wrist from the left
hand.

Relax the shoulders.

While inhaling, slowly bend backward from the root of the waist region as much as
possible.

While exhaling, slowly bend the trunk forward and rest the forehead on the floor.
Relax the shoulders.

While inhaling, come up to the sitting position.

Repeat this practice 8 to 10 rounds.

Synchronize the breathing with the body's movement.

Close the eyes and relax.

Benefits :

It tones the pelvic muscles and sciatica nerves.

Relieves constipation.

Removes tension, gives relief who has stiffness in the upper back and neck muscles.

Recommended for back pain, head ache, neck pain and menstrual disorder (Heavy
periods and Frequent periods).

Contra-indications:

People suffering from high blood pressure, slipped disc and vertigo should avoid this
practice.

Bhujangasana Breathing

Position : Prone

Lie down on the abdomen with the legs straight, feet together and the soles of the feet
facing upward.
Place the palms firmly on the floor by the side of the chest region and fingers pointing
forward.

While inhaling slowly raise the head, neck and trunk up to the navel with the support
of the palms as much as possible.

While exhaling, slowly bring the trunk and head to the starting position. Relax the
lower back muscles.

Benefits :

This exercise gives relief to back pain and regulates the thyroid glands.

Contra-indications :

People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism

should not practice without consulting expert guidance.

Salabasana Breathing
Position : Prone

Lie down on the abdomen with legs and feet together and the sole of the feet facing
upward.
Rest the chin on the floor. Close the eyes and relax the body.

Make fist of the hands with thumb tucked in and place them under the root of the
thighs.

While inhaling, slowing raise both legs together as high as possible without bending
the knees. Take the support of the fists to while raising the legs.

While exhaling, lower the legs to the floor.

Practice 8 to 10 rounds.

Close the eyes and relax the whole body in Makarasana.

Benefits :

It strengthens the lower back and pelvic organs.

Tones the sciatica nerves, balances the functions of the liver and abdominal organs.

Gives relief to back pain.

Improves the appetite.

Note :

Take firm support of your fists while raising both legs, so that you can take maximum
suport.
Do not bend the knees.

Do not strain or exert yourself.

Synchronize movements with breathing.

Contra-indications :

People suffering from high blood pressure, heart problems, peptic ulcer, hernia,
intestinal tuberculosis should avoid this practice.

Setubandhasana Breathing

Position : Supine Posture

Lie down on your back. Hands by the side of the body.

Legs together or apart, bend the knees, keep the soles of the feet on the ground.

The feet and knees may be hip width apart.

While inhaling, raise the buttocks and the trunk up as high as possible.

Try to raise the chest and navel region as high as possible.

Rest the feet on the ground.

While exhaling, slowly lower the body down to the ground.

Feel the stretch in the lumbar region when you are raising the body up and release of
the stretch when you are coming down.

Through out the practice, keep the hands on the ground.

Practice 5 rounds.

Benefits :

Recommended for back pain, menstrual disorders, asthma and thyroid.

It massages and stretches the abdominal organs. Improves digestion.

Contra-indications :

people suffering from ulcers or hernia should not practice this exercise.

Navasana Breathing

Position :Supine Posture

Lie down on your back. Hands by the sides of the body.

Inhale deeply and raise the legs, head and trunk off the ground.

Raise the legs at an angle of 30 degree to 40 degree from the ground.

Raise the hands at the shoulder level parallel to the ground and look at the toes.

Balance the body on the buttocks and keep the back straight.

Exhale slowly and come back to the supine position.

Practice 5 to 10 rounds and relax in savasana.

Don't hold the breath during the practice.

Benefits :

Strengthens the thighs, abdominal muscles.

Improves balance and digestion.

Stimulates Thyroid, Kidney and Prostate glands.

Recommended for Diabetes and Digestive Disorders.

Contra-indications

Avoid this practice in case of low back injury and heart problems

Straight Leg Raise Breathing

Position : Supine Posture

Stage I : Alternate Legs

While inhaling, slowly raise the right leg as high as possible. Do not bend the knee.
Keep the left leg firmly on the ground.

While exhaling, slowly bring the right leg down to the ground.

Synchronize the breath with leg movements.

Rest the back firmly on the ground while lifting the leg up.

Repeat the practice with the left leg.

Practice 5 to 10 rounds.

Benefits :

Tones and strengthens the leg and abdomen muscles.

Improves digestion and eliminates toxins from the body.

Reduces belly fat.

Recommended for back pain, Digestive Disorders, Hypertension and Menstrual

Disorders (Frequent and Heavy periods).

Precautions :

Avoid this practice in case of neck and low back problems.

Straight Leg Raise Breathing ( Both )

Position : Supine Posture

Lie down on the back. Legs are straight with feet together.
Hands by the sides of the body with the palms facing down.

Relax the whole body and mind.

Suck the abdomen in and with the support of the arms, While inhaling slowly raise the
both the legs together to the vertical position. Raise the legs as high as you can, do not
strain yourself.

Do not bend the knees.

While exhaling, slowly bring your legs down without bending the knees.

Practice 5 rounds.

Benefits :

Stretches hamstrings, calf muscles, ankle joints and knees.

Tones, strengthens the abdominal muscles.

Reduces fat around the waist and abdomen muscles.

Precautions :

Avoid this exercise who has heart problem, hernia.

People suffering from chronic back pain,sciatica, neck pain should not practice this
exercise.