nourishing traditions

Breathing Exercises

The following elements affect the outcome, or the physical and emotional effects, of any breathing exercise:

  • The length of the inhalation
  • The length of the exhalation (usually twice as long as the inhalation)
  • How long you retain your breath after inhaling
  • The volume of air you inhale or exhale
  • The ratio of each part of your breath – the inhalation, exhalation and retention – to the other parts
  • Where in your body you focus your thoughts – for example, your heart or your navel
  • The number of times you repeat an exercise or a cycle of breaths
 

Inhalation

As your lungs take in air, oxygen passes into your body, providing it with one of the essential ingredients of life.  The inward flow of air into your lungs is more or less automatic:  once you exhale, inhalation effortlessly follows.
 

Exhalation

The outward flow of air from your lungs expels gaseous waste products, such as carbon dioxide, from you body – your lungs therefore act as an organ of excretion.  Yogis believe that exhalation also eliminates impurities from the mind, and that if you suffer from shortness of breath or cannot exhale completely, toxins will accumulate in your body which can negatively affect your mind.  Exhaling also helps your mind and body adjust to change.    For example, if you jump into a shower that is much colder than expected, you are likely to inhale sharply.
 

Retention

The absence of either inhalation or exhalation is known as retention, the transition between the two actions.  When you inhale and hold your breath, the rate of gaseous exchange in your lungs goes up as a result of the increase in pressure.  This means that more oxygen passes from your lungs into your bloodstream.  As the same time, more carbon dioxide and other gaseous waste products pass from your blood into your lungs, ready to be eliminated with your exhalation.  The pause made by our out-breath, as it stops for a moment en route to becoming your in-breath, is technically also a retention. This portion of your breath is rarely noticed, but it is actually deeply calming.

 

 

Kapalabhati – purifying breath

In Sanskrit “kapala” means skull; “bhati” means shining.  Kapalabhati is considered to be so cleansing to the entire system that, when practiced on a regular basis, the skull and the face shine with good health and inner radiance.

Physical benefits of Kapalabhati

  • Cleanses the nasal passages, bronchial tubes, lungs and entire respiratory system
  • Strengthens and increases the capacity of the lungs and intercostal (ribcage) muscles
  • Helps to drain the sinuses and eliminate accumulated excess mucus
  • Bronchial congestion is removed, as is spasm of the bronchial tubes. Consequently, asthma is relieved and can be cured over a period of time (Kapalabhati should never be practiced when an asthmatic attack is in progress)
  • During retention, there is the highest rate of gaseous exchange in the lungs. Because of the increase in the pressure, more oxygen goes from the lungs into the blood and more CO2 (and other waste products) pass from the blood into the lungs for elimination during exhalation
  • As the lungs are cleansed, excess carbon dioxide is eliminated. This permits the red-blood cells to suck in more oxygen, increasing the richness of the blood. The blood is purified and toned; the body gets an increased supply of oxygen to all cells
  • The abdominal contractions of kapalabhati massage the liver, spleen, pancreas, stomach and heart, thus invigorating them. Abdominal muscles are strengthened; digestion is improved
  • The regular practitioner of kapalabhati enjoys increased vigor and improved health

 

Mental benefits:

  • Kapalabhati refreshes and invigorates the mind
  • It brings an increase in alertness as a result of the increase of oxygen to the brain
  • Kapalabhati increases the supply of stored-up prana in the solar plexus region

 

Anuloma Viloma (alternate breathing exercise)

Provides a link between the mental and physical disciplines. While the action is physical, the effect is to make the mind calm.

Physical benefits

  • Cleanses and strengthens the lungs and entire respiratory system
  • It harmonizes the entire system
  • During retention, there is the highest rate of gaseous exchange in the lungs.  Because of the increase in the pressure, more oxygen goes from the lungs into the blood and more CO2 (and other waste products) pass from the blood into the lungs for elimination during exhalation
  • As exhalation is twice the time of inhalation, stale air and waste products are drained from the lungs
  • The anabolic and catabolic processes of the body are brought into equilibrium

 

Mental benefits:

  • Helps calm the mind
  • Purifies the energy channels called nadis that run through the body
  • Prana, the vital energy, is stored and controlled
  • It makes the body feel light and energized