Yoga Breathing Techniques
Pranayama Techniques:
Deergha Swaasm (deep three-part breathing):
This technique teaches you how to use the full capacity of your lungs through abdominal, thoracic and clavicular breathing, bringing all the benefits associated with deep breathing and rich, oxygenated blood. You are going to be breathing in three parts. It sounds quite easy. However, due to years of incorrect breathing, many of us perform what is known as “reversed breathing”. Instead of the belly extending out with an inhalation, it contracts and is pulled in. To learn the technique properly, try these steps first.
- Place your hands on your belly. Exhale. As you inhale feel the belly expand. Exhale and feel the belly contract. This is abdominal breathing. Practice it for a few breaths. Check you have not developed reversed breathing. Make sure the belly goes out with an inhalation and in on an exhalation, i.e. the belly is moving the opposite way to the breath.
- Place your hands either side of the ribs, fingers pointing towards the centre of the body. Exhale. Inhale and feel the ribs expand as they lift up and out. This is thoracic breathing using the mid section of the lungs. Practice for a few breaths.
- Place the fingers over the collar-bones. Exhale. Inhale and see if you can feel the upper chest rising slightly. This is clavicular breathing and you are breathing right up into the apex of the lungs. Practice for a few breaths.
When you get the hang of the three different parts, you can join them together to form one slow, smooth and even breath, inhaling and expanding from the bottom to the top exhaling and contracting from the top to the bottom.
- Sit comfortably, with the spine erect and the shoulders down. Close the eyes.
- Exhale. Inhale, expanding the belly, ribs and upper chest.
- Exhale as the upper chest sinks, the ribs come in and the belly contracts. Gently pull the belly in as you finish the exhalation to empty the lungs as much as possible. This way you will be able to take in more fresh air on the inhalation.
Practice for three minutes. To help you concentrate you can count the breath. Over time you will be able to increase your lung capacity and your count will increase. Take it slowly, there is no rush.
