Breathing.pdf

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HYT-TTP Level One and 200-Hour Program Retreat Handouts

©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved Page 1

Himalayan Yoga Tradition - Teacher Training Program

BREATHING & PRANAYAMA

Breathing and the Autonomic Control1

The breath is the only function of the autonomic nervous system (ANS) that we can easily bring under

conscious control. If we can control one aspect of the ANS, then the rest of the functions will conform

to the same pattern. Therefore, we can learn to bring the entire ANS into balance simply by controlling

our breathing pattern. When the ANS is balanced, the body and mind enjoy a calm and alert state. Such

a state is essential for the successful practice of meditation. So by regulating our breathing properly, we

can create an inner environment that brings the mind naturally into a meditative mode. Every state of

mind, every emotion, has a correlating breathing and ANS pattern. By engaging the breathing patternthat corresponds with a calm and alert state, the mind and body will follow suit and likewise become

calm and alert.

How Not To Breathe

Scientists have identified specific breathing patterns that are correlated to emotional disruption

(disturbances in the mind and ANS). For example, rapid shallow chest breathing is synonymous with an

acute anxiety attack. It is common knowledge that sighing (pausing after an exhalation) is characteristic

of a depressed state and that one holds one’s breath after an inhalation when one is angry or anxious.

Jerks in the flow of breath indicate jerkiness in the thought process, as the mind hops distractedly from

one thing to another. Irregularities in the flow of breath also express irregularities in the stream of

thought. Pauses intensify emotional states, and shallow breathing de-energizes the organism, numbing

awareness. Imbalances in the inhalation/exhalation ratio imbalance the ANS (inhalation is correlated

with sympathetic NS response: exhalation with parasympathetic).

1 Dr. Arpita, Lecture: Breathing, Himalayan Institute, 1988.





How to Breathe

The breathing should be deep, slow, constant, smooth, regular- with an inhalation/exhalation ratio of

1:1. Qualities: silent, nasal, diaphragmatic, natural, and gentle.

Such a breathing pattern is conducive to the calm alert state needed for meditation.

DIAPHRAGMATIC BREATHING2

The basic poses for developing diaphragmatic breathing are Makaranana or Crocodile and Shavasana or

Corpse. These are depicted below.

2 The Meditation Center Library, Mpls, MN, 612-379-2386, [email protected].





Basic Anatomy of Diaphragmatic Breathing3

Components of Proper Breathing:

1.

Diaphragmatic and abdominal (chest is still)

2.

Smooth – no jerks or irregularities

3.

Constant- no pauses between inhalations and exhalations

4.

Exhalations are the same length as inhalations.

5.

Regular rhythm

6.

Nasal- lips and teeth are lightly touching.

7.

Deep (within lung capacity)8.

Slow

9.

Silent

10.

Gentle and natural

11.

Posture is straight, comfortable and steady.






12.

Observe the flow of breath

Positions for practicing diaphragmatic breathing4






BREATHING EXERCISES5

1. Diaphragmatic Breathing

Before you go to sleep and just after you wake up, place your right hand on your upper abdomen, with

the little finger directly above the navel and the fingers spread so that the thumb is almost touching thechest. Place your left hand on the upper chest with the little finger between the two breasts. As you

breathe, concentrate on the air moving down into the upper abdomen (as if you are filling your stomach

with breath). The right hand should rise with the inhalation and fall with the exhalation; the left hand

should not move. You should feel a slight motion in the lower portion of the chest cavity, but the upper

portion should remain still. Within a few moments you will become more rested and quiet. Do not try

to force the breath. Allow the motion to be gentle and effortless. Notice how easy it is to breathe

deeply and easily, without any effort.

Benefits: This will lead to autonomic balance and a relaxed state, generally. After some weeks,

depending on the individual, you will begin to notice subtle and gradual changes in your daily breathing

pattern. Its movement will be more relaxed and rhythmic. As was discussed earlier, this leads to a

greater efficiency of the pulmonary process and reduces the amount of work required for proper

ventilation perfusion.

2. Even Breathing

While practicing diaphragmatic breathing, concentrate on making the breath very smooth and even.

The inhalation and exhalation should be of the same length and have the same pressure. Do not exhale

all the breath at the beginning of the exhalation. Concentrate on keeping the flow pressure even

throughout the entire cycle. Eliminate all pauses, stops and shakiness in the breath, including the pause

between inhalation and exhalation. Imagine that the breath is like a large wheel moving through thebody without any pauses or stops. It is often helpful to picture the breath flow a completely smooth,

even sine wave.

Benefits: The jerkier the breath, the more disruptive it is to the autonomic nervous system. When the

breath is smooth and even, autonomic balance is achieved.

3.

2:1 Breathing

After gaining control of diaphragmatic movement and establishing a smooth, even, rhythmic respiration,

gently slow down the rate of exhalation until you are breathing out for about twice as long as you are

inhaling. (It might be necessary to shorten the length of inhalation very slightly). You are simplychanging the rhythm of the breath. You are not trying to fill the lungs completely nor empty them

completely. You are altering the motion of the lungs in a very systematic way. You may count 6

exhalation and 3 inhalation, or 8 exhalation and 4 inhalation- or whatever is most comfortable for you.

5 Phil Nuernberger Ph.D., Yoga International magazine.





Then, after you have established this gentle rhythm, stop the mental counting and focus on the

smoothness and evenness of the breath flow. Eliminate all jerks and pauses. Maintain 2:1

diaphragmatic breathing for as long as you wish.

Benefits: 2:1 breathing establishes a relaxed state in the body by very subtly stimulating the

parasympathetic system more than the sympathetic system. This leads to relaxation and reducesarousal in the body even if you do it only a few moments.

4. The Complete Breath

In this exercise, all three mechanisms of inhalation- diaphragmatic, thoracic and clavicles (collarbones)

are brought into use. Inhale first, using the diaphragm and expanding the belly; then continue the

inhalation by expanding the chest; then let the inhalation continue to the very top of the lungs at which

point a slight upward movement of the clavicles may be experienced. The exhalation is done in reverse

motion, letting the clavicles drop slightly, then letting the chest wall collapse slightly, then letting the

belly collapse as the diaphragm moves upward, pushing the air out of the lungs. The breath should be

slow and smooth, without any pauses or jerks.

Benefits: This complete breath is a very useful technique to use when you are sitting at your desk and

feel a lot of tension in your shoulders. A 5-minute practice will be very helpful in reducing not only

muscle tension but mental fatigue.

5. Sleep Exercise

Breathing is a key element in relaxation, and this exercise uses your breathing process to help you get to

sleep. It will also help you sleep more restfully. Follow these steps:

1.

All breathing is 2:1. Exhale for twice as long as you inhale.2.

Use a comfortable count such as 6:3 or 8:4. You are not trying to completely empty or fill the

lungs. The 2:1 ratio should be effortless.

3.

Pay close attention to your breath. There should be no stops, pauses or shakiness during either

the inhalation or the exhalation. Eliminate even the pauses between inhalation and exhalation.

The exercise goes as follows:

8 breaths lying on your back.

16 breaths lying on your right side.

32 breaths lying on your left side.

Very few people are able to finish this exercise.





Nervous System Taste & Olfaction6

6 Wynn Kapit / Lawrence M. Elson: The anatomy coloring book, Harper & Row Publishers, New York, 1977, Plate

142





WATER UP MY NOSE?7

The Nose Knows

After you’ve done it a time or two, it is hard to remember why it seemed so odd. Pouring warm water

(technically warm saline solution) first through one nostril and then the other is pleasant and somehow

comforting. Besides opening up the nasal passages so the breath flows more smoothly (you are

breathing through your nose, aren’t you?) It prevents most colds and other upper respiratory ailments

and shortens the life of those that find you anyways. It also helps banish sinus problems and has a

soothing effect on the optic nerve. But with high-profile physicians like Andrew Weil and Christiane

Northrup on the nasal wash bandwagon, you probably already knew that.

What you may not know is that yogis call it jala neti or neti

kriya, and they have been doing it for centuries. They regard

the nose as one of the most sensitive parts of our anatomy

and they make bold claims for the benefits of the nasal wash:

cleaning the nose helps overcome addictions – especially to

tobacco and alcohol; it has a positive effect on the two master

glands (the pituitary and pineal); and it is as effective as nadi

shodhanam for curbing mood swings. They even go so far as

to say that as one of the six yogic cleansing practices, jala neti

washes away at least one-sixth of human complaints. Quite a

claim- but it pales in comparison to what the scriptures say

about this practice.

So what does it all mean? Why would the yogis and the

scriptures make such extravagant claims? Is there any basis

to them? The only way to find out is to lay your nose on the

line. Get a neti pot and start conducting experiments like a

true yogi.

7 David Coulter: For clarity of mind, Yoga International Reprint Series: Simply Breathing

What the Scriptures Say

Old age never comes to one (who does

the nasal wash) and decrepitude never

disfigures such a one. The body

becomes healthy, elastic, and disorders

due to phlegm are destroyed.

The Gheranda Samhita

Neti cleanses the cranium and bestows

clairvoyance. It also destroys all diseases

that manifest above the throat.

Hatha Yoga Pradipika

One who regularly drinks water through

the nose in the early morning becomes

intelligent, develops the eyesight of an

eagle, suffers no graying of the hair or

wrinkling of the skin, and is freed from

all diseases Yoga Ratmakara





THREE WAYS OF BREATHING8






Summary Of Changes That Occur With Diaphragmatic and Thoracic Respiration9

ABDOMINAL-DIAPHRAGMATIC BREATHING THORACIC, UPPER-CHEST BREATHING

Slow, rhythmic respiration:

8 -12 breaths per minute

Rapid, irregular respiration:

16 – 24 breaths per minute.

PHYSICAL EFFECTS:Raises CO2 in body. Lowers CO2 in body.

Increases parasympathetic dominance &

relaxation.

Increases sympathetic dominance & flight-fight.

Decreases heart rate, cardiac output, pulmonary

stress.

Increases heart rate, cardiac output, pulmonary

stress.

Decreases metabolic rate and blood sugar levels. Increases metabolic rate and blood sugar levels.

Decreases muscle tension, fatigue and need for

sleep.

Increases muscle tension, fatigue and need for

sleep.

Dilates brain/coronary arteries.

Increases blood and O2 to the brain & heart.

Constricts brain/coronary arteries.

Increases blood and O2 to the brain & heart.

Increases transfer of O2 from blood to tissues. Inhibits transfer of O2 from blood to tissues.

Increases lymphatic flow and venous return. Decreases lymphatic flow and venous return.

Decreases cardiovascular risk. Is an indicator of

health.

Increases cardiovascular risk. Is an indicator of

risk.

Associated with normal blood pressure. Associated with high blood pressure and Type A

behaviour.

PSYCHOLOGICAL EFFECTS:

Increases ego strength and emotional stability. Decreases ego strength and emotional stability.

Increases confidence. Increases fearfulness and shyness.

Increases physical and intellectual alertness. Increases passive behaviour.

Increases perceived control over environment. Decreases perceived control over environment.

Decreases perceived objective stressors. Increases perceived objective stressors.

Calms. Decreases perception of pain. Excites. Increases perception of pain.Reduces anxiety, phobias, and psychosomatic. Increases anxiety, neurosis, depression, phobic,

and psychotic behaviour, and psychosomatic

symptoms.






The Torso10

10 Wynn Kapit / Lawrence M. Elson: The Anatomy Coloring Book, Harper&Row Publishers, New York, 1977 Plate29





THE TRUNK11

The diaphragm is the primary muscle of the respiration. It is shaped like a large dome at the inferior end

of the thoracic cage, and divides the thorax from the abdomen. The right side of the dome is slightly

higher than the left because of the presence of the liver just below it. The level of the top of the dome

varies from the 4th intercostal space (during expiration) to the 6th intercostal space (during inspiration).

11 Blandine Calais-Germaine: Anatomy of Movement, Eastland Press, Seattle, WA, USA, pg. 88





The Organs positioned around the Diaphragm12

12 Phil Nuernberger, Ph. D.: Freedom from Stress, Himalayan International Institute Publishers, 1981,





Posterior-Anterior Bronchogram Of Chest





Lungs and the Breath13

13 Phil Nuernberger, Ph. D.: Freedom from Stress, Himalayan International Institute Publishers, 1981, page 175.





Autonomic Nervous System14

14 Swami Rama, Rudolph Ballentine, M.D., Alan Hymes, M.D.: Science of Breath, Himalayan International Institute ,

Honedale Pensylvania, USA, 1979, pg. 77.





Energetic System: Seven Major Chakras15

15 Swami Rama, Rudolph Ballentine, M.D., Alan Hymes, M.D.: Science of Breath, Himalayan International Institute ,

Honedale Pensylvania, USA, 1979, pg. 81.





UJJAYI FOR MEDITATION AND THERAPY16

Ujjayi is used in meditation practice, kriya yoga and yoga nidra because it helps relax the physical body

and the mind, and develops awareness of the subtle body and psychic sensitivity. Ujjayi promotes

internalization of the senses and pratyahara.

Simple ujjayi is done with japa or repetition of soham. As you breathe in and feel the breath move up

the spine, mentally repeat so, and as you exhale and feel the breath move down the spine, mentally

repeat ham. This form of breathing can also be incorporated with asana practice for specific therapeutic

purposes, e.g., when practicing makarasana (crocodile pose) for sciatic or spinal spondylitis, or

shashankasana (moon or child’s pose) for menstrual tension, insomnia, or emotional disturbance. It can

also be incorporated into asana practice purely to increase the awareness and to stimulate sushumna.

Ujjayi is especially recommended for people who have insomnia and mental tension. The simple form,

without retention, is a must in the yogic management of heart disease. However, anyone with low

blood pressure must first correct their condition before taking up the practice.

16 Swami Muktibodhananda Saraswati’s commentary on the Hatha Yoga Pradipika, published by the Bihar School

of Yoga, Munger, Bihar, India.





FITTING BHRAMARI INTO YOUR PRACTICE17

If you’ve collected a few breathing techniques, you’re probably facing the problem of fitting them into a

cohesive, workable routine.

One strategy is to practice the more robust, energizing techniques first and finish with the more calming

practices. Because kapalabhati and bhastrika require forceful abdominal expulsions, they are

invigorating and should be done first. If you don’t feel inclined to do both of these vigorous practices,

do kapalabhati because it cleanses the respiratory system and prepares it for further practice.

A Sample Routine

(15 –

20 Minutes)

3 rounds of kapalabhati

3 rounds of bhastrika

3 complete breaths

3 rounds of nadi shodhanam

2 to 3 minutes of bhramari

Breath awareness

17 Michael Grady: Sound of the Bee, Yoga International magazine, Jan/Feb. 1993.





WHICH ACTIVITIES WITH WHICH NOSTRILS?18

The right nostril is associated with the sun, thepingala nadi, warming active energy, and

The left nostril is associated with the moon, the idanadi, cooling, receptive energy, and

Intellectual pursuits Imaginative pursuits

Deductive, rational reasoning Intuitive, holistic thinking

Attention to detail Subjective decisions

Eating and digesting food Drinking fluids

Hunting and fighting Playing music and singing

Expending energy in a vigorous way Expending energy in a slow, sustained way

CHARACTERISTICS ASSOCIATED WITH NOSTRIL DOMINANCE

Right Nostril Dominance Left Nostril Dominance

Active Receptive

Increased body heat Body coolness

Strength Elimination of toxins

Hunger Thirst

Eating; digesting food Drinking liquids

Short-term, intense effort Long-term, sustained effort

Expending energy Nourishing

Aggressive, negative acts Reciting mantras; playing music; singing

Initiating, sustaining relationships

18 Kevin Hoffman: Moving with the current, Yoga International Reprint





YOGA SUTRA II.50 and II.51




The fourth pranayama is that which surpasses the ones that operate in theexterior and the interior realms.

19

19 Swami Veda Bharati: Yoga Sutras of Patanjali, Vol. II, Motilal Banarsidas Press, delhi, India, 2001, page 598.

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