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Breathing Exercises
If we silently observe our breathing for a while it would be found that it is made of two acts, namely, inhalation and exhalation. During inhalation we take some air from the atmosphere into our lungs, whereas during exhalation some air comes out of the lungs (usually through the nose). Both these acts follow each other in cycles. Actually after each exhalation there is a state of pause, which lasts for such a short time that it usually escapes attention. All these three acts together constitute what may be called one respiration. It is completed in nearly four seconds (in resting condition). We respire nearly fifteen times every minute. In each respiration we breathe (in and out) nearly 400 cubic centimeters of air (i.e. 0.4 litres). As it is alternatingly taken in and drawn out in each respiration, this air is known as the tidal air. In a deep inhalation we can breathe in extra quantity of air, to the extent of nearly 1.60 litres. Thus, in all we can, in a deep inhalation, inhale nearly 2.0 litres of air from the atmosphere. If a deep inhalation is followed by a deep exhalation. We can breathe out these 2.0 litres of air, and, in addition to it, nearly 1.50 litres extra air. Even then the lungs do not become emptied completely. They still contain nearly 1.50 to 2.00 litres of air. Thus the total lung capacity (i.e. the amount of air that can be held in the lungs when they are filled with air to the maximum limit) of an average individual is about 5.0 litres. The amount of air that one can exhale in a deep exhalation after making a deep inhalation is called vital capacity. This amount, divided by the weight of the body, is known as the vitality of the body and efficiency of its functions. It is observed that the vital index can be considerably increased through a regular practice of yogic breathing.
Yogic breathing involves a reduction in the number of respirations made per minute. This should be achieved slowly
through increasing practice. After assuming a comfortable and steady sitting position on the seat, one should proceed to practise yogic breathing as described below. The preliminary considrations as described in an earlier chapter should be properly attended to. For example, the practice should not be undertaken when the health is impaired due to any reason, ,the stomach should be empty, raising in a relaxed condition for at least ten minutes should be done before starting, and so on. Assuming a suitable position, one should note with the help of a watch (preferably a stop watch) how many seconds it takes for making a comfortably slow and deep exhalation, after making the lungs full. The time taken by each one of five successive deep exhalations should be noted, taking care that the inhalations preceding them should also be deep and slow, and not forceful. Whether this time is five or ten or fifteen seconds, does not matter much. An important thing to be noted here is that the time for all the five successive exhalations should be very nearly the same. If it so happens that the difference between them is too great, the lowest duration should be chosen. The time to be regulated for the inhalations should be half as much as this. Thus if the time for exhalation is ten seconds, that the inhalation should five seconds. One respiration will here be completed in fifteen seconds. On the first day four such respirations should be made, taking care that each inhalation is completed in five seconds, and each exhalation in ten seconds.
We usually make fifteen respirations per minute in resting condition. This number is here reduced to four per minute. On the second day five respirations (of fifteen seconds duration each) may be made, on the third day, six and so on, upto twenty respirations. Thus at the end of a fortnight, one should be able to make twenty successive rounds of deep breathing, each respiration being counted as one round. There should be no feeling of suffocation during the practice, nor any feeling of exhaustion at the end. Otherwise the duration of each round or the number of rounds may be reduced. Both the nostrils
may be used while inhaling or exhaling. The following points should be observed very carefully;
1 . Each inhalation and exhalation must take exactly the
specified time. It may so happen that a few initial
rounds may take comparatively longer time without any
feeling of discomfort, but the next few rounds may take
progressively decreasing time. This should never
be allowed to happen. The time for each round must
be reduced is such a case.
2. Both the acts of inhalation and exhalation must become
complete in every round, exactly within the specified
time. It should never be the case that the lungs may
remain partially filled at the end of inhalation, or only
partially emptied at the end of exhalation. In each
inhalation the lungs must be completely filled, and in
each exhalation maximum possible amount of air must
be driven out.
3.The implies a uniform flow of incoming or outgoing air. Some people are in the habit of making vigorous effort in the beginning of each inhalation or exhalation, then reducing the force after a few seconds. This should be strictly avoided. The start of each inhalation must be gentle and smooth; there or exhalation should be jerky movements anywhere in the practice.
4.Feeling of suffocation or exhaustion must not be
experienced at any stage. Never should there be any
need to draw the air in or out with extra force or rapidity.
There should, on the other hand, be an experience of
comfort and full control right from the start upto the
end. While completing the specified number of rounds,
one should actually enjoy the practice throughout,
and be in a position to undertake a few more rounds
without any feeling of discomfort. A feeling of enjoyment
and exhilaratin must never be lacking. The last round should be as easy and comfortable as the first few rounds.
5. At the time of -inhalation the abdomen comes
progressively forward, because of the descent of the
diaphragm inthe abdominal cavity. This should be
checked by contracting the anus and the pelvis as well
as the muscles of the abdominal wall. It is seen that
this helps one to inhale some additional amount of air.
6. Some people are in the habit of making the face
unnecessarily tense, by contraction of eyebrows, lips,
or the muscles of the forehead, and so on, when ever
they are engaged in any skillful activity requiring pointed
attention. This is wholly unnecessary. The chest need
not be drawn out excessively, and the back and, neck
should be held erect.
It is better to keep the eyes closed. For making this possible, however, some arrangement for counting seconds or measuring time not involving seeing a watch, becomes necessary. Counting numbers with eyes closed may be a suitable procedure. But this becomes tedious, and, moreover, keeping time correctly in counting is found very difficult by many persons. The best thing would be to keep a table time piece nearby, and count numbers with the tick-tick sounds of the clock. The clock may not make exactly sixty sounds per minute. So the number of sounds made during the required time (e.g. five seconds for inhalation and ten for exhalation) should be counted, and each round should be adjusted on these counts. Another method followed by many religious people includes mental recitation of some mantra, but in that case, one should be able to recite a mantra exactly in a specified time, otherwise the durations for successive rounds may very, which is undesirable. The point is that counting of time should not require much extra attention, and should be fairly exact.
Making complete inhalations and exhalations within the specified time with ease and comfort, without any undue tension, is thus the first step to be mastered by a student of yogic breathing. This requires prudence and skill. The skill can be achieved by carefully controlling the muscular movements involved in the act of respiration. During the inhalation the chest expands due to an elevation and expansion of the ribs, caused by contraction of the muscles situated between the ribs. This is accompanied by a downward movement of the diaphragm. Reverse movements of these muscles take place during an act of exhalation. The walls of the lungs are attached to the inside of the chest, and so the lungs expand alongwith the chest, creating a vacuum inside them, which is filled by the incoming air. Full control of these respiratory movements is required for being able to do deep inhalation and exhalations properly. This can be slowly achieved through regular practice of deep breathin.
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