Tips for learning yoga breathing method

We often have unclear concepts of breathing and recuperation, or even confuse them. In fact, there is a big difference between the two: breathing is the foundation, it is a preparation for us to better regulate breathing. It can also be said to be part of breathing. Its more role is to strengthen our body's ability to breathe in gas. Utilization and control.

In addition to the above functions, its most important function is to regulate the operation and balanced circulation of vital energy in the meridians and meridians in the human body, playing a role in calmness and purifying the body and mind. To practice and master the unique pranayama method of yoga, we must first start with the breathing practice of yoga, step by step, and gradually approach it. Among all breathing methods, the most important one is abdominal breathing. In addition to this, there are chest breathing, shoulder breathing, and yoga breathing that combines the three. The following describes the practice essentials of various breathing methods.

natural breathing

This is a very simple way to breathe, natural breathing is very easy and comfortable, and you can practice it at any time. Focus your consciousness entirely on your breathing, allowing it to gradually slow down to form a very relaxed and comfortable rhythm. The key when practicing natural breathing is to let nature take its course and not deliberately guide breathing and body changes.

Practice method:

Step 1. Sitting or lying on your back, close your eyes, and relax your body. Then observe your breathing for a period of time, completely focusing your consciousness on the rhythm of your breathing. Observe the air coming in and out of the nostrils with your breathing. Do not impose any external force. Breathing occurs completely in a natural state. Feel cool air entering your nostrils when you inhale, and warm air exiting your nostrils when you exhale.

Step 2: Complete the exercise of natural breathing step by step. Observe that when breathing, air flows out and out from the back of the mouth and the upper end of the throat. Keep your consciousness in your throat and feel the air passing through your throat when you breathe. Keep your consciousness on your chest and feel the air flowing in and out of the trachea and bronchus as you breathe. Feel the air moving in and out of the lungs as you breathe, and feel the expansion and contraction of the lungs. Place your consciousness on the sternum and observe the sternum expand and contract with breathing. Place your consciousness on your abdomen and observe that your abdomen bulges when you inhale and falls when you exhale. Finally, focus your awareness on the entire breathing process from your nostrils to your abdomen. Withdraw consciousness, open your eyes, and complete the practice of natural breathing.

abdominal breathing

Abdominal breathing is the most important and basic breathing method in yoga. It is the basis for learning other breathing or breathing. Abdominal breathing is done by increasing the activity of the diaphragm and reducing the movement of the chest. During the breathing process, it requires the chest to remain still, but only feels the abdomen rising and falling with every breath. Of course, it is difficult for many beginners to experience the ups and downs of the abdomen at the beginning. It doesn't matter. As long as you persist in practicing and focus your consciousness on the abdomen, feel the abdomen as if it is falling together, and you can master it successfully through a period of practice. Abdominal breathing can effectively remove excess fat from the abdomen and is the first choice for women who love beauty.

Practice method:

Relax your body by taking a supine or comfortable meditation sitting position. Observe natural breathing for a while. Place your right hand on your abdomen and your left hand on your chest. When inhaling, expand your abdomen outward as much as possible, keeping your chest still. When exhale, retract your abdomen inward as much as possible, and keep your chest still. Cycle back and forth, keeping the rhythm of each breath consistent. Carefully experience the fall and fall of the abdomen. After a period of practice, you can remove your hands and just pay attention to the breathing process with your consciousness.

chest breathing

By expanding and contracting the chest and using the middle of the lungs to complete breathing, chest breathing requires more strength than abdominal breathing when breathing the same amount of air. Chest breathing is used more often during exercise or in a tense state. However, many people continue to use this bad breathing method after being nervous, forming bad breathing habits and continuing the tension. During the exercise, the main focus is on the expansion and contraction of the chest area, and the abdomen should be kept flat.

Practice method:

Relax your body by taking a supine or comfortable meditation sitting position. Observe natural breathing for a while. When inhaling in, slowly expand your chest outward and upward to the greatest extent possible, and try not to move your abdomen. While exhaling, slowly relax your chest, feel your chest contracting downward and inward, and try not to move your abdomen.

shoulder breathing

Shoulder breathing (also known as clavicle breathing) is not mentioned in many books. Some of the reasons are that they classify it as part of chest breathing, and some are that they don't have a good grasp of this breathing method and don't understand it. In fact, shoulder breathing can be understood as the last step in expanding the chest and a continuation of chest breathing. In some sayings, abdominal breathing is called lower lobe breathing, thoracic breathing is called middle lobe breathing, and shoulder breathing is called upper lobe breathing. It can be seen that shoulder breathing is mainly carried out by the upper lobe of the lungs.

Practice method:

Relax your body by taking a supine or comfortable meditation sitting position. Practice chest breathing for a few minutes first. Then, breathe in, and after the chest cavity is completely expanded, you will realize that you cannot breathe in excess air in your body. Your shoulders and collarbone are slightly raised, and at the same time, take a little more breath to experience breathing in a small part of the gas again. After that, slowly exhale, relaxing your shoulders and collarbone first, and then relaxing your chest to expel the air from your body. Cycle back and forth to maintain a uniform breathing rhythm. (Internship Editor: Wu Jinyu)