Alternate Nostril Breath:

 

Benefits:

– Has a marvelously calming effect on the nervous system

– Helps to overcome insomnia

– Relaxes and refreshes the body

– Purifies the bloodstream and aerates the lungs – Soothes headaches – Improves digestion and appetite

– Helps to free the mind of anxiety and depression

 

Technique:

– Sit in a comfortably cross-legged position, back straight

– Raise your right hand and place your ring finger against your left nostril, closing it off – Inhale deeply and slowly through the right nostril to the count of four

– Close off the right nostril with your thumb and retain the breath for a count of 1-4 seconds

– Open the left nostril and exhale to the count of 4-8 seconds. The longer you can make the exhalation, the better. Concentrate on completely emptying the lungs.

– Breathe in through that same left nostril to the count of four – Close off the nostril with the ring finger again and hold to the count of 1-4 seconds

– Exhale through the right nostril to the count of 4-8 seconds. This makes up one round.

– Repeat these rounds of alternate nostril breathing five more times, or up ten minuets if you are concerned about insomnia

– Practice a ration of 4:4:8, if at all possible. Increase this to 8:4:8 eventually, then 8:8:8, after some months.

 

Do’s and Don’ts:

• DO practice the Alternate Nostril Breath whenever you need calming – if you are nervous, upset or irritable.

• DO NOT push yourself with the holding position or by increasing the ratio until you are comfortable doing so.

• DO NOT make the breathing rhythmic, smooth and slow. You can work on making it inaudible eventually.

• The importance of this breath cannot be over-emphasized. The body and mind are closely inter-related and one influences the other to a much greater extent that medicine admitted to for many years. As an all-around “soother” the Alternate Nostril Breath is incomparable.

 

Complete Breath:

 

Benefits:

– Purifies the bloodstream and enriches it

– Develops the chest and diaphragm

– Strengthens lungs, thorax and abdomen

– Increases resistance to colds

– Calms the nervous system

– Aids digestion

– Clears up phlegm

– Helps to lift depression

 

Technique:

– Sit in a comfortable cross-legged position or in a chair

– Straighten your back, which will straighten your thorax for easier breathing. – Inhale slowly through the nose, breathing deeply, consciously.

– Take five seconds to fill the lower part of the lungs, by expanding the ribs and pushing the abdomen out.

– Concentrate on filling the top of the lungs for the next five seconds. This will expand the chest and tighten the abdomen slightly.

– Hold the breath for 1-5 seconds

– Exhale slowly until you have emptied the lungs

– Repeat 4-5 times more.

 

Do’s and Don’ts:

• Do establish a rhythmic rise and fall of your abdomen, to promote regular breathing.

• Do attempt to breathe inaudibly after you have gotten the knack of deep breathing

• Do concentrate on your breathing alone, with your eyes closed, if you wish. It serves to so the technique better but it is also a preparation for meditation.

• Do push your abdomen out as you breathe in and pull the abdomen in as you breathe out.

• Do give an extra snort as you exhale to rid yourself of stale waste-matter in the bottom of the lungs

• Do not slump. For maximum efficiency the thorax must be straight

 

The Cleansing Breath:

 

Benefits:

– Clears lungs, sinuses and nasal passages

– Relieves colds

– Tones the nervous system

– Strengthens the lungs, Thorax, and abdomen

– Purifies the blood stream and clears the head

– Aids digestion

– Stimulated the liver, spleen and pancreas

 

Technique:

– Sit in a comfortable cross-legged position or a chair, back straight.

– Inhale deeply, pushing the abdomen out, and taking in as much air as possible in the space of 1 second.

– Whack your abdomen forcefully to expel the air through the nostrils. The sensation should be one of having been punched in the stomach.

– Inhale again by pushing the abdomen out and letting the air rush back into the vacuum created by the exhalation

– The whole process, inhalation and exhalation should take not much more than 1-1/2 seconds. Both should be forceful and will be quite audible

– Repeat ten times, follow with a complete breath and repeat ten times more.

 

Do’s and Don’ts:

• Do push the abdomen out as far as you can as you inhale

• Do not exhale consciously, but let the action of the abdomen do it for you.