Several major methods of spiritual yoga to regulate breathing

1. Breathing pattern

(1) Abdominal breathing: Lie on your back and gently place your hands on your navel; when inhaling, inhale air directly towards your abdomen; inhale correctly, lift your hands with your abdomen; the deeper the inhale, the higher the abdomen rises. As the abdomen expands, the diaphragm descends. Then exhale and retract your abdomen inward towards the spine; retract your abdomen as much as possible to exhale all the exhaust gas from your lungs. As you do so, the diaphragm will naturally rise.

(2) Chest breathing: Sitting on your back or straight back, inhale deeply, but do not allow your abdomen to expand; instead of expanding your abdomen, inhale air directly into the chest area. In chest breathing, the chest area expands and the abdomen should remain flat. Then, as you inhale deeper, the abdomen retracts inward towards the spine; as you inhale, the ribs expand outward and upward, and then exhale, the ribs retract downward and inward.

(3) Complete breathing: That is, combine the above two breathing. This is a natural breathing method. After a little practice, this breathing method will be automatically carried out in all daily practice and life, and it will be used to it. This complete breathing of yoga has many benefits: blood is purified due to increased oxygen supply; lung tissue is strong, enhancing disease resistance; chest and abdomen vitality and endurance are increased, and the mind becomes clearer.

2. Adjustment method

(1) Regulate breathing with bellows: Use your lungs like a blacksmith's bellows, relax your body, and meditate comfortably. Breathe should be quite fast at first, but not hard hard. Cover your right nose with your thumb and do abdominal breathing; inhale and exhale continuously rapidly, rhythmically and vigorously to expand and contract the abdomen, and take 20 complete breaths; then, cover your left nose with your thumb and repeat Take abdominal breathing 20 times. After completing one round, rest for 1 minute, and do the second round.

(2) Holy light breathing: Sit comfortably, close your eyes, always relax, without exerting any effort; perform abdominal breathing like a bellows. The difference is that the process of exhaling hard, the inhalation must be carried out slowly and spontaneously; After each exhalation, only pause for a moment, then slowly inhale; after 50 exhalations, do the last exhalation and try to exhale the air in your lungs. Complete one round and do another 2-5 rounds.

(3) Lighten and adjust your breath: Sit comfortably, close your eyes about 90%, and inhale slowly and deeply; hold your breath from one to three, do the jaw closing method and stare at the third eye; very slowly and thoroughly Exhale, lift your head, inhale, and repeat this method 2-3 times.

(4) Cool and regulate breathing: Sit comfortably, straighten your back, and put your hands on your knees; open your mouth, stick your tongue out a little, and roll it into a tube; inhale through the tongue tube, using your tongue as a straw to inhale the air; You can hear and feel the cool air passes through your tongue and is sent down the trachea; Inhale should be slow and deep. After you are full of air, close your mouth, and hang your breath; Lower your head forward, hold your breath for a few to four, look up, and then slowly exhale air through your nostrils. It is best to breathe through your throat. This is one round, and there are about 25-50 rounds in total.

(5) Meridian regulation: Breathing is adjusted alternately through the left and right nostrils to balance the flow of life energy in the left and right meridians. The primary practice is: close the right nostril with your thumb and inhale through the left nostril; then close the left nostril and exhale through the right nostril; then inhale through the right nostril again, close it, and exhale through the left nostril. This is one round and can be done for 25 rounds. The advanced practice is to suspend your breath after inhalation and exhalation: inhale through your left nose, suspend your breath; exhale through your right nostril, suspend your breath; inhale through your right nose, suspend your breath; exhale through your left nostril, suspend your breath. This is one round and can be done for 25 rounds. This method of clearing meridians and regulating breathing has many benefits to the mind and body. In short, practice breathing pranayama well and you will be ready for practicing yoga meditation. (Internship Editor: Zhang Xing)