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Resource Index | Left Brain | Right Brain | Courses | Site Directory Pranayama: Yoga of the Breath -- by Richard Johnson These practices are for some basic pranayamas that will augment your meditation work. Please remember that the essential difference between pranayama and anapanasati (mindfulness of breathing) is that pranayama involves controlling or changing the breath in some way. Anapanasati is being aware of the breath without controlling it as the breath comes and goes, changing in character from moment to moment. The following instructions are meant to be a brief supplement to the teaching given in class. Natural Breath Our natural breath is soft, easy, unimpeded, like a baby asleep. Many of us have lost touch with this way of breathing and need to re-discover our natural breath. As well, this natural breath is the basis for all pranayama work. Until your breath has returned to its natural state, other breath work will not be come to fruition. Sit comfortably with your spine erect. This lifts your chest and opens your abdomen. Or you can lie on your back with a cushion under your knees. Initially place your hands on your belly to help you easily feel what is happening during your practice. This breath is effortless with no control of length, depth, speed or rhythm. There is no stopping of the breath. The standing pranayama explained below is another way to develop the relaxed abdomen. Breathe in through your nose gently and easily, allowing your abdomen to expand like a balloon, not just to the front, but to the sides and back as well. Your chest should not be involved, perhaps moving only slightly. It is the diaphragm moving down, expanding the lungs and pushing on the abdominal cavity, that is doing the work of breathing. As you breathe out, your abdomen moves in as the diaphragm moves up. Practice this for several minutes at a time, being aware of tension or resistance to this change in your usual pattern of breathing. Be gentle and easy in your exploration. Eventually this should be your natural way of breathing throughout the day. You will find that returning to the natural breath is a good way to relax and can be used as you fall asleep at night. If you practice hatha yoga or tai chi, find the natural breath as you do your routines and you will notice your practice deepening. Longevity Breath-the Full Yogic Breath It is a yoga truism that our life span is not allotted in years but rather in number of breaths. This is an exercise in gentle lengthening and deepening of the natural breath. Here we also develop a full yogic breath. The belly remains relaxed, expanding as the lungs fill completely with the expansion of the chest. Initially the abdomen enlarges as in the natural breath, then the muscles of the chest wall come into play, lifting and filling the chest. On exhalation, the abdomen remaining relaxed, falls inwards, then the chest shrinks as the breath leaves in a smooth, even manner. Here it is the diaphragm that moves the air. Keep the length of the exhalation equal to the inhalation. You will find that as your rhythm develops, the breath gradually lengthens and slows. There may be natural, unforced pauses at the ends of inhalation and of exhalation. Standing Pranayama This is a three-part active exercise that uses the body to help the energy flow with the breath. Stand erect, arms relaxed at side, with the abdomen relaxed throughout the movements. Health permitting, like most pranayamas this should be done with breathing through the nostrils. Start by raising arms straight out in front to chest level height, palms down, while breathing in to the abdomen. The abdomen expands forward, to the sides and to the back, but stays relaxed. Breathe out and bring the arms down to the sides. Do this for 3-4 breaths. The next cycle continues the in-breath by bringing the chest high arms out to the side. The breath fills the main body of the chest. As you breathe out, the arms drop slowly to the side of the body. Do this breath cycle for 3-4 times. The final cycle is a complete yogic breath. On the in-breath, the arms rise in front to chest level, swing out to the side and then rise to be parallel above the head, palms facing each other or touching. On the out breath the arms come down the front as in the first cycle. Repeat 3-4 times. Long Breath for Calm and Focus This is a yogic breath that in two stages is used for both calm and then focus. It is a controlled breath that lengthens the exhale and holds attention by being very active in the breathing process. The first stage is used as a calming practice and the second is more for focus and increasing energy. Initially be aware of your breathing, focusing on the relative lengths of the inhale and exhale. After a few breaths, you can move to counting the lengths. Gradually and gently increase the length of the exhale in comparison to the inhale. So, inhale to a count of 4 and exhale up to a count of 8. This is to be done easily, gently with the intent of calming the breath and the mind. The counting is a soft mental note, not audible. The breath used is the complete breath as in the Longevity Breath. The second stage is used to increase strength of focus and includes a pausing of the breath. Simply breathe in for the count of 4, gently pause for up to the count of 7, exhale for the count of 8. Only pause the breath as long as comfortable, do not close the glottis. If the breathing becomes ragged or the mind restless, stop and return to the first stage. Make each step smooth and even, breathing in through the nostrils. The tip of the tongue is kept touching the alveolar ridge, which is situated between the upper front teeth and the roof of the mouth. The exhale can be either audibly through the mouth or silently through the nostrils. In the first stage, the exhale is gradually increased. In the second stage, the hold also can be gradually increased keeping proportion to the other components. Or the rate can be quickened to keep the ratios intact and the inhale shorter. This practice can be done on its own for a few minutes, or as a complement to meditation.
Richard Johnson
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