Basic Breathing Techniques

Breathing is a continuous activity performed by our body; we breathe to stay alive. It controls the functioning as well as the mental and emotional responses of the body. We breathe in and out about 21,600 times a day. According to a Yogi, breathing is the most important link between the mind and body, as it helps in controlling the mind. Leading cardiac experts recommend the benefits of 'correct breathing' to their patients. Surprisingly, majority of us do not utilize the capacity of our respiratory organs properly. It is observed that, while breathing we use only a small fraction of our lungs; and this causes insufficient supply of oxygen to the lungs. This is further strained by our inactive lifestyles and leads to several complications like chest pain, wheezing, anxiety, phobias, depression, headaches, heart attack, pneumonia, asthma, irritability and fatigue. Breathing is not only about inhaling oxygen and exhaling carbon dioxide, it is a function that needs to be performed in a right way.

Basic Breathing Exercises

Breathing is considered as a relaxation technique. Few simple breathing exercises are as follows:

• Sit or lie down on a comfortable mattress. Gently close your eyes and relax the mind and body. Make sure the place is clean and peaceful. Focus on your breathing and concentrate on the incoming and outgoing breath. Try not to change the natural rhythm of your breathing, just be conscious of each respiration.
• Relax your body, keep your eyes closed and concentrate on your breathing. Count numbers with each breath while inhaling and exhaling. Inhale a deep breath and count it as one. As you exhale, count it as two. Similarly, when you inhale and exhale the next breath, count it as three and four respectively. Repeat this procedure for few minutes and slowly increase the counts up to fifty or hundred.
• Sit in a comfortable position. Your spine should be straight throughout the exercise procedure. Breathe in slowly and count up to four. Hold your breath and count to four again. Then breathe out counting up to four again. Repeat this procedure for few minutes and then increase the count. This will enable the oxygen to reach the farthest part of your lungs.
• Another simple breathing exercise is deep breathing. Instead of breathing through the diaphragm, most people breathe through their chest. In this technique, you should breathe as deeply as possible. First relax your body, lie down and keep your hand on your abdomen, below navel. Breathe in slowly and feel your abdomen rise beneath your hand. Similarly breathe out slowly and feel your hand sinking inward, as diaphragm pushes the air out. Keep your chest still while breathing and continue this for twenty minutes.
• Lie on your back, stretch your hands and legs, close your eyes and relax. In this exercise, breathe through your chest and concentrate on your breathing. Take a deep breath, expand and lift your rib cage and fill your lungs with air. While breathing out, let the lungs collapse fully. Keep the abdomen still, repeat the procedure for twenty minutes and then relax.
• This is the combination of the above mentioned exercises. First, inhale by filling the diaphragm with air, then inhale through the chest till it expands completely. Now, exhale through the chest first till it empties, and then exhale through the diaphragm till it is drawn inward completely. Repeat twenty rounds of this cycle and then relax.

Some Basic Yoga Breathing Techniques

Yoga Breathing or Pranayama is the science of breath control. Yoga breathing increases the concentration and fights away stress. Pranayama also results in serenity and peace of mind. Basic yoga breathing techniques are:

Kapalabhati is an ancient and effective yoga breathing exercise that helps to cleanse the mind. During this exercise, the breathing should be short, rapid, strong and is practiced using abdominal or diaphragmatic breathing technique. It helps in curing sinus problems, heavy or foggy head or any kind of blockage in the chest. Steps to be followed are:

• Sit comfortably in a chair with your back straight.
• Relax your body and breathe normally.
• Now exhale powerfully and then inhale deeply. Fill your lungs with air, and exhale through your nose.
• Assist your exhalation by contracting your stomach muscles and when you inhale, let your stomach relax completely.
• Inhale and exhale with the help of your stomach muscles.
• Try doing it fast and repeat the whole procedure twenty times.

Anuloma-Viloma or Alternate Nostril Breathing Technique is an exercise, in which you inhale through one nostril, retain the breath and exhale through the other nostril. As per the correct breathing exercise, you should inhale through one nostril and exhale through the other for one hour, and vice versa. But most of us do not follow this natural rhythm of breathing. Anuloma-Viloma produces optimum function to both sides of the brain. It also helps to calm the mind and the nervous system. Steps to be followed are:

• Breathe in through the left nostril, close the right nostril with the thumb and count till four.
• Close both nostrils, hold your breath and count till sixteen.
• Breathe out through the right nostril, close the left nostril with the ring and other fingers and count up to eight.
• Similarly, inhale through the right nostril, keep the left nostril closed and count up to four.
• Again close both nostrils, hold your breath and count up to sixteen.
• Exhale through the left nostril, close the right nostril and count till eight.
• Repeat the procedure, initially for three rounds and then extend it to twenty rounds.

Depending upon an individual's capacity, one should practice these simple breathing exercises regularly. Correct breathing techniques eliminate depression, stress, and anxiety; and help us to live a happy and healthy life.