Did you know that the way we breathe directly affects our health? It is important to utilize breathing techniques to keep stress and illness at bay. Clinical studies have shown that breathing rhythms have profound effects on our mental, physical and emotional health. This knowledge has been found in the ancient wisdom harkening back several thousand years in many cultures. This page looks at three streams of practice: Natural Breathing (the basis of every safe breathing practice) Pranayama (from the yogic tradition of India), and Qi Gong, from the Traditional Chinese Medicine practices of China.
If you are new to the practice of exploring your breath, this is the place to start. Natural, full-body breathing powered by the lower belly is essentially our birthright. As infants our bones, muscles, organs and entire spinal column undulated with the joyful pulse of our free, uninhibited breath.
How Breathing Works Breathing consists of two phases, inspiration and expiration. Simply put, it is the exchange of oxygen and carbon dioxide between the air and the blood in the lungs. The total volume of air which the lungs are able to contain is known as "the vital capacity". A more apt term cannot be imagined, and innumerable techniques have been thought up aimed at increasing this capacity. Before we can contemplate this improvement we must make use of what we already possess by carefully exhaling.
There are essentially three forms of breathing - diaphragmatic, intercostal, and clavicular. Complete breathing combines all three; the "full body breath" constitutes the ideal technique.
During Inspiration, air passes in through the nostrils, through the nasal passages, into the pharynx, through the larynx, down the trachea, into one of the main bronchi, then into smaller bronchial tubules, through even smaller bronchioles, and into microscopic air sacs called alveoli. Simultaneously, the diaphragm and the intercostal muscles contract. The diaphragm moves downwards increasing the volume of the thoracic (chest) cavity, and the intercostal muscles pull the ribs up expanding the rib cage and further increasing this volume. This increase of volume lowers the air pressure in the alveoli to below atmospheric pressure. Because air always flows from a region of high pressure to a region of lower pressure, it rushes in through the respiratory tract and into the alveoli. This is called negative pressure breathing, changing the pressure inside the lungs relative to the pressure of the outside atmosphere.
During Expiration the diaphragm and intercostal muscles relax. This returns the thoracic cavity to its original volume, increasing the air pressure in the lungs, which presses the carbon dioxide out through the mouth or nose. At the end of the expiration abdominal muscles help the lungs to empty to their fullest extent, by means of a contraction which expels the last traces of utilized air. The spongy make-up of the lungs does not allow them to be emptied completely - there is always a residue of impure air in the lungs. We must attempt to minimize this "residue" because with the fresh air provided by inhalation it makes up the actual air we breathe. The more complete the exhalation, therefore, the greater the quantity of fresh air to enter the lungs, and so the purer the air in contact with the alveolar surfaces.
The lungs, with the help of the Primary Respiratory Muscles (abdominals, intercostals and diaphragm), are designed to provide an uninterrupted flow of oxygen to the blood upon inhalation, and to eliminate carbon dioxide (waste gas) upon exhaling; quickly, efficiently, in the right amounts, and all without our being aware of it. The lungs' ability to stretch and then return to their original shape after expiration is crucial to the process of breathing, because without doing so, there would be no air movement. When the lungs cannot exhale enough carbon dioxide, a toxic buildup occurs, poisoning every cell in the body. Any factor that causes the airways to constrict or narrow, or which causes the lungs to become less resilient, will increase the work of breathing, and eventually effect one's mental, emotional and physical well-being.
The process of breathing naturally existed long before we did - we have nothing to teach it. What we have to do is get ourselves out of our own way - by removing any obstacles that are hindering its natural process. Proper breathing depends on eliminating tension, correcting bad habits, incorrect mental and physical attitudes; the moment we get rid of these obstacles the breathing will revert to its natural state, and bring us vitality and good health.
How our Emotions effect our Breathing, and how our Breathing effects our Emotions. As we age, and become increasingly challenged by the rigors of life, we begin to tense our body in order to “hold firm”, just as we would hold onto a tree during a cyclone. As levels of psychological stress increase the tempo of our thoughts and actions, our muscles believe they must remain tense and "at the ready", even though the anxietal situation or threat (perceived or real) has long since passed.
Eventually, we begin to constrict our primary respiratory muscles (the abdominals, intercostals and diaphragm), flooding the body with adrenaline in order to cope with the situation. The body then relies on the secondary respiratory muscles (scalenes, sternocleidomastoid, trapezius and pectoralis minor) to sustain the pace. This is the high-in-the-chest breathing that can lead to panic attacks. However, the secondary system exists only to assist with stressful situations; it is not designed to power our cardiovascular system on a constant basis. Furthermore, the continual tensing of these muscles weakens their strength, inducing other muscles to overwork in order to pick up the slack; this often leads to injury, especially of the lower back. Society’s ideal of the “flat, rock-hard stomach” also encourages shallow, or worse, reverse breathing, as we obstruct the diaphragm’s natural descent into the abdominal cavity. This creates a lack of connection to our energetic and emotional “font of strength” in our lower belly, decreasing our efficacy and self-confidence. As we gulp shallow inhalations and truncate our exhalations, we begin to feel as if we “can’t get a full breath”.
This pattern, if left unchecked, can lead to any or all of the following challenges:
asthma
sinusitis
bronchitis
ulcers
high blood pressure
depression
anxiety
hyperventilation
panic attacks
irritability
pms
headaches
chronic fatigue
weakened immune system
There is an alternative to ingesting sugar, caffeine, or other stimulants to artificially increase our energy levels. Consciously returning to natural, unhindered breathing allows us to release physical tension, thereby re-vitalizing our body and mind.
Breathing is effortless, but after many years of ingraining unhealthy habits of tension, the breath becomes effortful; conscious relaxation techniques become necessary. We should not be forcing the body to breathe, but instead, learning how to get our Will out of the way, allowing the body to breathe naturally. This restores the inherent calm of the mind, enabling us to better cope with the frenzied activity of daily life.
Deep breathing through the nose and exhaling through the mouth stimulates Nitric Oxide which affects the body's functions. This gas as it's produced has a relatively short life (several seconds), it's produced then it's gone. It's fleeting and exhilarating at the same time. Nitric Oxide (NO) relaxes and dialates our blood vessels which in turn slows the aging process, and has many other benefits.
GOAL The inhalation must be natural and sparked by the body (not the “outer” Will, heaving in the breath with the chest), and the exhalation must be released, not held back, truncated, or forced.
THE PRACTICE 1. Lie down on the floor, on your back. Allow your lungs to fill from the bottom up, this will assure you of maximum air penetration and absorption. The lungs which lie behind the rib cage, are attached to the ribs; they are therefore pulled open and closed by the movement of the ribs. If you are breathing only with the top half of the chest, the top of your lungs will open first so that the air fills them only up at the very top. If on the other hand you push your belly out as you inhale you will expand your diaphragm first. The lower ribs will then push out and open the lower portion of the lung first. The air will then rush down into them to fill the vacuum there and so fills your whole lung chamber from the bottom to the top. When you exhale, you are in effect reversing the process, by allowing the belly to fall back into the spine the belly at the end of the exhalation. This releases the air (and with it, the toxins) complexly out of the lower portion of your lungs.
The breath is also used as an important focus of meditation. Your spiritual powers are most accessible through the conscious awareness of the present moment. Since you can not breathe in any other moment but the present moment, an awareness of your breathing then automatically puts you into the moment. Meditating on your breath can be one of the most difficult of meditations because to have to pay close and continuous attention to the comings and goings of the breath is only possible for only a minute or so for most people. Breathing meditation can be learned though with much patience and practice, breathing meditations will help keep you well centered within the moment from where you can learn to harness the tremendous powers of your soul.
According to the Yoga Sutras of Patanjali (c.200 BCE) the Fourth Limb of Yoga is Pranayama. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help cleanse the body and mind. It is also used in preparation for meditation, and in conjunction with asanas to help maximize the benefits of the practice, and to focus the mind.
The practice of pranayama is the cultivation of a state of maximum vital energy in the body and refined mastery over the mind. With pranayama, one regulates the breath as a means of accessing the deeper levels of life energy and subtle states of mental control. Prana is much more than simply “breath”, however breath is the easiest way to access this energy.
The mind is inextricably and unconsciously linked to the breath; when we become excited, our breath speeds up, as we relax, our breath slows down. By mastering the breath, we begin to quiet the reactionary nature of the mind/sense relationship, making ourselves better able to concentrate and meditate. As we learn to interrupt the unconscious reactions (samskaras) in our daily lives, we begin to master the unknown parts of the Self.
As we begin to see that perception is a function of the state of our own minds (not external circumstances), we learn to see ourselves not as fixed identities, but as fluid states of our own perceptions. As our eyes are cleansed we begin to see and feel a new beauty in the world beyond all our dreams and expectations.
There are three stages to the breathing process. Inhalation, (puraka) stimulates the body. retention (kumbhaka), where the body temperature is raised and the oxygen is absorbed, and exhalation (rechak), where the body cools. Classic pranayama teaches that during the retention segment, one should accumulate the prana, then store the prana in the Manipura (power) Chakra during the exhalation.
These five sutras pertain directly to the practice of Pranayama
Sutra 2.49 This (steady-easy posture) being established, one is ready for cultivating life energy by regulating the inhales and the exhales." What is meant by this sutra is that once one achieves a sufficient level of mastery over posture, one is now ready to begin mastering the subtler energies of life through regulating the breath.
Sutra 2.50 "The movement of the life breath is exhalation, inhalation and suspension, and they are to be mastered in space, time and number. They are either long or short." This sutra gives us the basic guidelines of how to go about regulating the breath. What is meant by "space" is the attention paid to the breath. "Time" refers to the duration of the inhalation, exhalation, or suspension. And "number" refers to how many times we do it. As with all yoga, it is important to work with a qualified instructor, as pranayama is a very powerful practice. Taken on prematurely or without proper care can result in serious damage or, according to the Hatha Yoga Pradipika, can even result in death.
Sutra 2.51 "The fourth type of pranayama is beyond inhalation and exhalation." This is the state one achieves when the mind becomes very still. This creates a simultaneous stillness in the breath. Automatically, the breath may even stop completely when the still mind occurs. This pranayama usually comes after one has been practicing and is sitting in total stillness for some time.
Sutra 2.52 "Then that which clouds the clarity of perception is destroyed." This and the following sutra refer to the benefits of pranayama practice. When one begins to master the inhalation, exhalation and the suspension of the breath, one starts to see how one is constantly reacting unconsciously.
Sutra 2.53 "And the mind is now fit for concentration." The nature of human attention is to continually move from thought to thought, to external stimuli, to internal stimuli, to thought, etc. All of this movement is reflected by subtle or sometimes dramatic changes in the breath. When one masters the flow of the breath for an extended period of time, the flow of the mind is automatically mastered. Powerful focus is a natural outcome of this process, thus the practitioner becomes ready for deep meditation and concentration.
THE SOLAR PLEXUS
The solar plexus (or "sun center") is called so because it is made up of an extremely crowded and busy center of venation connecting with the sympathetic nervous system. Most somatic philosophies consider this area as the principal storage house for one’s life energy (prana or Qi) necessary for physical, mental and emotional activity. Proper breathing will allow an absorption of a tremendous amount of energy into this area of the body. It is known in Sanskrit as the Manipura Chakra, or “Jewel of Great Consciousness”, and in Traditional Chinese Medicine. Acting as a sort of "abdominal brain," It is located in the epigastric region behind the pit of the stomach on either side of the spinal column. It can be found in the tent-shaped area where the bottom ribs split apart.
Manipura plays an important part in the control and development of emotions, personal power, security and the ability to relax and soften. It rules the digestive organs and the fire element. What many of us unconciously do when facing fear or anxiety, is tighten the upper abdominal muscles into the solar plexus area, thereby cutting ourselves off from our core energy, or metaphorically, from "who we are". This also incourages unhealthy upper chest breathing, and can severly truncate your speaking, singing, and expressive abilities. I call this tightening the "Manipura Clench".
A blow over this powerhouse of prana can knock a person unconscious; Harry Houdini died from such a blow. It is composed of white and gray brain matter, and it radiates strength, energy and Will to all areas of the body. It is constantly discharging prana for thinking, action, and willing, but thoughts (also a type of energy) directed toward this center will recharge it. The more prana that is stored in the center, the more the will-power, thought-power and physical energy.
If your are distributing “your” prana to others properly (that is, without fear, ego, or attachment to the outcome), you will not deplete your energy, because the more you give the more the energy is returned to you from the cosmic source. If you truly believe (without personal ego) that you have the ability to humbly command the energy, then it will comply with your intention.
Kapalabhati, Bastrika and Uddiyana Bhanda are the most potent pranayama techniques for energizing the Manipura Chakra.
Effect Calming and restoring.
Explanation This is perhaps the most fundamental of all pranyama. It can be a part of your regular mantra or yantra meditations. This form of pranyama was introduced into the United States by Leonard Orr, and is also called "rebirthing," or "conscious breathing." Holotropic, and other forms of breathwork are based upon this form of pranyama.
Practice Lie down on the floor, feet up on a couch or chair with bent knees is preferable. Breath deeply into your belly, in and out of your nose, starting at about 7-10 seconds for the in-breath and 7-10 seconds for out-breath. Optimally, eyes are closed, so that you can concentrate inwards. Speed up the breathing after about 20 minutes, so that eventually you are taking only 2 seconds to breathe in and two seconds to breathe out. Be sure to not stop, hold or clench at the top or bottom of either the inhalation or exhalation.
Be aware of any emotions or pictures that arise; do not become attached to them, simply remember them for future reference. If you begin to hyperventilate or feel dizzy, slow down the breath; either take a break and drink some water, or stay at the same rate of breathing until everything calms down. Don't push it.
One can take anywhere from 10 minutes to an hour to arrive at the two-second breath.
Drink lots of water before and after.
Practice Variation The Gheranda Samhita suggests: "In entering, the breath makes the sound 'SOH' and in exiting, the sound 'HAM.' This practice turns the exercise into the mantra, SOHAM; translated loosely as "I am part of all". Notice where this subtle vocalization reverberates. Are you able to feel it in the root, heart, or third-eye chakras? This repetition must be maintained consciously. This mantra can be achieved through either the nose or the mouth, but the nose (obviously more subtle) is more to the point.
When to do it No restrictions, whenever you like.
Effect Very easy. Strengthens lungs, energizes. Good for asthmatics or other cardiovascular challenges.
Practice Sit with a straight back. If you are not used to a mediative posture, use a wall. Inhale through the nose in short, sharp sniffs until lower, middle and upper lungs are expanded to capacity (full three-part breath). Blow out through mouth, making a loud HAAA! sound. If you like, focus on bringing in energizing prana, blowing out all tension and anything that separates you from realizing your spiritual goals. Release the abdominal muscles upon inhaling. Be sure to keep the throat open as possible; create the exhaled HAAA! sound from the energy of the diaphragm and belly, not from the throat; if your throat hurts after this exercise, you are manufacturing the sound incorrectly. Drink lots of water before and after.
PracticeVariation If you like, there is a very powerful visualization that can be added. Focus on bringing in energizing and powerful prana on the inhalation. On the exhalation, visualize blowing out all your tension and challenges; anything that is holding you back, or that separates you from realizing your chosen goals.
Advanced Practice As above, seated, but as you exhale, bend your entire body over your knees. Go right to the end of the exhale, even (especially) if a slight wheeze is all that is at the end. If coughing occurs, cough from the belly, not the throat. Keep throat open, and drift into the end of the exhalation. Wait for the inhalation to spark itself into the emergence of the short, sharp sniffs. Excellent for clearing the lungs and sinuses. Do not do this if you have acute asthma, or prone to eye problems or headaches.
Advanced Practice 2 You can turn this into Lion’s Breath, by inhaling as you go into Downward Dog, then adding; sticking out the tongue and bugging the eyes as you HAAA! into Upward Dog.
NB: If you get a headache during this Practice there are a couple of probable causes; either, you are already very “Yangy”, and this practice is not for you at this time. Or, your sinuses are blocked and the smaller air passages are causing too much pressure during the inhalation.
Beginner: 10 to 20 rounds, rest. Advanced: 20 and over as desired.
When to do it No restrictions, anytime you wish.
Translation Breath of joy and healing, joyous life-force.
Effect Sukha slows down the breathing, which is beneficial to both body and mind.
Explanation This breath is the simplest extension of prana into "rhythm." One must consciously alter the time spent on each part of the breathing cycle. The rhythm of Prana Sukha is said to be perfectly suited to extraction of vital energy from your surroundings.
Practice This is usually done sitting with a straight spine. The ratio of the inhalation/retention/exhalation is 1:4:2. In other words, inhale, hold breath four times as long as inhalation takes, then exhale, taking twice as long as inhalation. The inhalation establishes the time ratio for the other two; never progress into discomfort. Generally, begin by inhaling just slightly longer than normal; then add the proportions. Gradually increase, staying within your comfort space.
Practice Variation As with “Circle Breath” you may add the mantra SAHAM to the two sides of the breath.
NB: Do not count, either mentally or verbally, the rhythm lengths. Counting is a mental process which will interfere with meditative practice. Measure the rhythm against pulse, heartbeat, or by focusing the mind on the sounds of the inhalation and exhalation, and/or of the heart beating during retention. This will assist in connecting the mind to the natural rhythms of the body.
When to do it No restrictions, anytime you wish.
Translation Vigorous cycle.
Effect Recharges and energizes mind, body and spirit. Strengthens cardiovascular system.
Explanation The idea of recharging prana is to tap into the individual energy/life force (Atman) and unite it with universal energy/life force (Prana). Physically, it energizes, provides limbering of physical body, cleanses and exercises lungs.
Practice Stand with eyes closed, or turned upward, focused on either the Ajna Chakra, (third eye) or the Muladara Chakra (solar plexus).
1. Inhale. Holding the air in your lungs, swing arms twice back and forth forward vigorously, then exhale.
2. Inhale. Stretch arms forward at 90 degrees from body, swing them out sideways at shoulder level twice, then exhale.
3. Inhale. Swing arms up twice and down twice, parallel at sides, arch small of back slightly, then exhale.
4. Inhale. Stretch arms slowly forward. Clench fists and pull them against the chest. Retain breath while shaking entire body. Exhale.
5. Inhale. Swing arms overhead into a gentle backbend; exhale, drop your entire body forward into Uttanasana, arms, shoulders, neck released down. Inhale body up etc. Repeat a minimum of three times.
6. Inhale. Swing arms overhead and bend body to the right from the waist, without collapsing the ribcage; focus on where you are feeling the stretch. Exhale while straightening, repeat to the left. Repeat a minimum of three times.
7. Inhale, retain breath, massage ribs. Exhale.
8. Inhale, retain breath, patting breasts or pectoral muscles. Exhale.
When to do it Before asana or first thing in the morning is best, but can be done before bed as well.
Translation The Three-part or Complete Breath
Effect Calms the mind and relaxes the body. Also oxygenates the blood and purges the lungs of residual carbon dioxide. Slows the heart rate and has a calming effect on the central nervous system. Promotes proper diaphragmatic breathing, and contributes to the ability to fill the three chambers of the lungs, from the bottom to the top.
Practice Sit with your spine erect, or lie down on your back; knees over a bolster is helpful for the lower back. Begin taking long, slow, and deep breaths through the nostrils.
The first position is centered on top of or just below the belly button, the second position is the solar plexus or low chest (lower half of the rib cage), and the third position (clavicular region) is the high chest and low throat, just above the top of the sternum. The breath is continuous, inhaled and exhaled through the nose. Start by releasing all the air out of your lungs, gently contracting the abdomen to help. Inhale deeply, drawing the breath into low belly; then the low chest; then to the low throat. The exhalation reverses the order; it starts in the low throat, moves to the low chest, and finishes in the low belly.
When you start practicing, you may want to individually isolate the movement in each position, using the hands. When you feel you have mastered each position, practice without the hands. Eventually relax the effort of the pranayama and breathe into the three positions gently, feeling a wave of breath move up and down the torso. Notice if the spine itself is taking part in the wave.
Practice Variation The following is a classical method: As above, but during the inhalation, gradually contract your anal sphincter (Mula Bhanda; the contraction of the perineum), reaching the maximum contraction as you arrive at the top of the inhale. Then, while retaining your Mula Bhanda for seven seconds, hold the air in your lungs by attempting to take in more air (not by closing the throat). Reverse process, taking seven seconds. Wait for seven seconds taking in no air.
Therefore: 7 seconds in, 7 seconds retain, 7 seconds releasing, and 7 seconds retain.
Try this for 10 cycles, and build up to 10 minutes at a sitting.
When to do it During asana Practice, prior to meditation or relaxation, or anytime you feel like it.
Translation Kapala: skull Bhati: that which brings lightness The Breath of Fire, Shining the Skull, Polishing the skull, The Kundalini Breath
Effect Increases energy and metabolism, clears the body of toxins, removes phlegm from the lungs. Kapalabhathi also pumps oxygen into the cells, increases hemoglobin levels, has soothing effect on many glands.
Explanation Kapalabhati is one the six Kriyas or purification practices, and is unparalleled in increasing metabolism and cleansing toxins from the body; it is therefore one of the backbone exercises of pranayama. Kapalabhati is useful when feeling, sluggish, low on energy, heavy or foggy in the head. If we have problems with the sinuses or feel numb around the eyes, Kapalabhati can help to clear this area as well. It is important to insure you are using only abdominal (that is, diaphragmatic) breathing, not chest breathing, as there is a danger of creating tension in the breath. At the beginning, you may also become dizzy; if so, lie down on your belly and breathe in a relaxed manner.
This is an excellent practice for asthmatics, unless you have acute asthma and are prone to attacks easily. Do not practice if involved with pregnancy, menstruation, unmedicated high blood pressure, or recent abdominal surgery.
Practice Sit in Lotus, with legs crossed or in tailor position; back and head kept straight. Inhale passively through the nose. To exhale, pump the abdominal muscles quickly toward the spine, forcing the air out the nose (like a “nose sneeze”).
The sudden exhale acts on the diaphragm, which presses into the thoracic cavity, vigorously expelling the air from the lungs. This must be followed by a relaxation of the abdominal muscles, allowing the diaphragm to descend down into the abdominal cavity as the new inhalation rushes into the lungs. Therefore you should not run out of air. You should feel no tension in upper lungs, chest, or throat. Play with the spead (45-60 exhalations/30 seconds), but keep a steady tempo. Attention focused on Solar Plexus Chakra. Always conclude Kapalabhati with some slow breaths, emphasizing the long, ‘sigh’ exhalation. Sit quietly, and feel the effects on the mind and body.
A helpful addition is to, while breathing, visualize something in your life you would like to release out of your body, mind or spirit.
Beginner: 2 or 3 rounds of 20 to 50 breaths. Place hand on belly to feel pumping action.
Advanced: Up to 10 rounds of 50 to 120 breaths.
When to do it In the morning or when feeling sluggish, or before or even during your asana practice.
Translation The bee breath
Effect Calming; soothes the nerves and softens the mind, aids concentration, and provides a feeling of oneness with body and breath. It can help to induce meditation.
Explanation Several of the oldest Tantra texts state that the body is a Yantra (an object, symbol or some mechanical means to worship the divine), while the breath is its Mantra. In order to facilitate better understanding of this concept, Bhramari is an excellent starting point. It is a consciousness, rather than a simple autonomic nervous system function; it assists in the ability to experience the difference between prana and air.
Practice 1. Exhale all stale air from lungs, gently contracting deep abdominal muscles to squeeze out the last remnants.
2. Inhale through both nostrils slowly, while making a buzzing sound, like that of a bee.
3. Retain for a few seconds (as long as comfortable; working toward longer retention, but without forcing). Concentrate on storing the prana in the Manipura Chakra. (Classic texts recommends 7 seconds for the retention).
4. Exhale through both nostrils making a humming sound.
Do 5-10 rounds. Focus your mind on the sounds during inhalation and exhalation, and on vital life energy being stored and saved during the retention segment. If possible, make the buzzing and humming noises louder as you progress, but do not strain. Some practitioners will partially close the glottis as you inhale through both nostrils; this is not recommended for beginners.
Practice Variation Block off the right nostril with the thumb using Visnu mudra (as in Nadi sodhna pranayama) and inhale through the left nostril using Ujjayi pranayama. Exhale through the left nostril. Block off the left nostril and repeat on other side, practicing for 5-10 rounds.
Beginner: Do practice without retention, for 5-10 cycles.
Advanced: Use retention, start with 10 cycles, adding more, up to 10 minutes.
When to do it Most any time.
Translation The Victory or Ocean-Sounding Breath
Effect Focuses the mind, generates internal heat, removes phlegm from the throat.
Explanation Often taught as constricting the back of the throat while creating an "uh" sound. This is incorrect and dangerous, especially given that so many of us are walking around with constricted throats. Why would we want to exacerbate the problem? There is some confusion regarding the amount of glottal contraction necessary.
"Closing the mouth, draw up the breath through the nostrils till the breath fills the space from the throat to the heart (from low to high breathing) with a noise. Perform kumbaka or retention with bandhas and exhale through ida or left nostril. This removes the phelgm from the throat and increases the digestive power of the body. This is called 'ujjayi.'" Hatha Yoga Pradipika, Chapter II, 51 and 52
Many practitioners are turning what is a gentle contraction at the back of the throat into a full constriction of the swallowing muscles. There is already a widespread problem in our society involving the “fear of being heard”, or the “fear of speaking our minds”; many of us are already living with clenched throats. Therefore it is unwise to propagate this issue with what, for some, is an unhealthy method of achieving the “Darth Vader Breath”.
Practice Find a comfortable seated position with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils. Yawn with the mouth open, then close the mouth, maintaining the “yawn space” at the back of the throat; then inhale and exhale through the nose. Another technique is to simply think ‘ho’ as you inhale. There should be an “oh” or “ah” vowel being created; not a constricted “uh”. Allow the breath to be gentle and relaxed; the sound should be smooth and continuous, not forced, and only loud enough so that someone close would hear.
Gradually lengthen the inhale/exhale without creating tension anywhere in your body.
Beginners: 5-10 rounds Advanced: 10-50 rounds
Practice Variation for Advanced Students only As above, including: At the end of the inhalation, perform Mula Bandha, and hold the breath with Jalandhara Bandha by pressing the chin against the chest. Hold as long as comfortable. Unlock the bandhas, then exhale the air through the left nostril by closing the right nostril with the thumb.
When to do it During asana Practice, before meditation, or anytime you want to concentrate.
Translation Right-Nostril Breathing
Effect Increases the heat of the body, good for heart and respiratory system, cleanses the frontal sinuses, hinders bodily decay. Also helps to take the prana to sushuman and thereby awakens the kundalini.
Explanation This refers to the Breathing Exercise in which you inhale through the right nostril and exhale through the left, holding the inhaled breath as long as possible before exhaling. Beginners should expect to use their fingers in order to close either nostril, though you may eventually develop an ability to do this without using the fingers.
Practice Sit in any meditative pose, peeferably sidhasan. Close the eyes and repeat OM mentally. Keep the left nostril closed and without making any sound inhale as long as you can though the right nostril. Then close the right nostril with your right thumb and retain the breath by firmly pressing the chin against the chest (the chin lock or Jalandhara bandha).
Increase the kumbaka (retention) gradually. Then exhale very slowly without making any sound through the left nostril by closing the right nostril with the thumb. In Surya Bheda inhalation is always through the right nostril (surya nadi pingala). Start with ten rounds and gradually increase to forty rounds. While practicing this exercise, perspiration oozes from the roots of the hair, which is a healthy sign.
Beginner: Up to no more that ten rounds, without retention.
Advanced: Ten rounds and higher, adding retention.
When to do it Early in the day.
Translation
Nadi: Channel (refers to the energy pathways through which prana flows). Shodhana: Cleansing
Alternate-Nostril Breathing
Effect Balancing, relaxing, anti-anxiety. Calms the mind, soothes anxiety and stress, balances left and right hemispheres, promotes clear thinking. This will make both sides of the brain (the left side being responsible for logical thinking and the right side being responsible for creative thinking) to function properly. Also known as the Solar-Lunar Breath, it is a major key to control of tantric sexual energy. Solar breath = Siva, transcendence; lunar breath = Sakthi, creative energy. When both exist in balance, the Kundalina life-force travels the Great Axis (spinal column), rising through the chakras. It can help with insomnia, stress and by balancing the left and right sides of the brain it has the power to increase creativity and logical verbal functioning. Recent studies have confirmed that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. The breath in a healthy body naturally alternates between the two nostrils every two to three hours. Because not everyone is in optimal health, the time period changes from person to person. Alternate nostril breathing will help to restore this balance in an easy and effective way.
Explanation “The sweet breath” is a simple form of alternate-nostril breathing suitable for beginning and advanced students. The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called Pingala. If you are reaonably healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. Do this in a well-ventilated, clean, smoke-free, dust-free, odor-free room.
Practice Sit in Padmasana or Siddhasana and close your eyes. Place the right hand in Vishnu Mudra (forefinger and middle finger bent towards the palm; thumb, ring, and pinkie in the air). You can alternate hands throughout the practice, breath slowly.
One Round:
Close right nostril (with thumb), inhale into left nostril,
Close left nostril (with ring and pinkie fingers), open right nostril,
exhale fully through the right nostril.
Close left nostril, inhale into the right nostril,
Close right nostril, open left, exhale through the left nostril.
Beginner: 5-20 rounds, gradually increasing over a period of time. Advanced: As many as you want. May be practiced as an inhale-retain-exhale ratio of 2:8:4.
When to do it Can be used as a centering technique before beginning an asana routine. Do not perform this technique after asanas.
Translation Bellows Breath
Effect Increases circulation and therefore refreshes the blood supply to the brain, tones the vascular and nervous systems and increases energy. Awakens kundalini.
Explanation This is the best exercise for awakening the kundalini after purifying the nadis and nervous system. Bhastrika increases the body temperature, which is followed by a reduced body temperature (owing to profuse perspiration), which aid in eliminating impurities. In whichever center your kundalini is active, that chakra may begin to generate a high amount of nerve energy, and your entire spinal cord may pulsate. Bhastrika performed properly breaks the three knots of grandhis: (1) brahma grandhi of the muladhara; (2) vishnu grandhi of manipura; and (3) rudra grandhi of ajna chakra. These knots are blocks that prevent the free movement of the pranic current in the sushumna. With the help of bhastrika these three knots are broken, allowing the kundalini to rise toward the Sahasrara chakra. All three Bandhas (Jalanhara, Mula, and Uddiyana) are firmly and carefully applied in order to unite the prana and apana.
Practice 1. Sit in any meditative pose. Pump your inhale and exhale rapidly through the nose ten times with emphasis on the exhalation, employing every muscle of your respiratory system. End on an inhalation.
2. Apply both Jalandhara (chin lock) and Mula Bandha (anal contraction) while retaining the breath. Concentrate on the Kundalini shakthi at the Muladhara chakra.
3. Raise your head and exhale through the right nostril to cool the body down.
4. Apply Uddiyana Bandha while taking several deep and relaxed regular breaths, then release the Bandha. This constitutes one round.
Begin your practice with three rounds of ten pumpings and then very gradually work up to a maximum of eight rounds of a hundred pumpings.
Beginners: 3 rounds of 10 pumpings. Be careful; do not overdo this exercise. Excess in practice may induce dizziness, drowsiness and loss of consciousness.
Advanced: To a maximum of 8 rounds of 100 pumpings.
When to do it Early in the day, or before as asana practice.
The primary stimulus for Qi Gong (Ch’i Kung) was the search for good health and longevity, with the ultimate aim of immortality. The records show that exercises to aid in the cultivation of "Qi" date back to the Shang Dynasty (16th-11th centuries BC). The actual mention of a "Qi Gong practice" first appears in the fourth century AD, during the Han Dynasty. The Taoist, Buddhist, Confucian, Medical and Martial disciplines all employ unique versions of Qi Gong.
Qi Gong (Ch’i Kung) is the Traditional Chinese Medicine equivalent of Pranyama. Qigong exercise can produce a myriad of beneficial effects, of which the most common are preventing and curing diseases, strengthening the constitution, and prolonging life. Qigong exercise requires one to relax, to be calm, natural and free from distractions, so that it can remove "stress," and dispel tension. Qigong exercise helps to keep the main and collateral Qi channels (meridians) in good shape to establish harmony between vital energy and blood, to balance between Yin and Yang, and improve coordination of the nervous system, so that protective inhibition of the cerebral cortex can be enhanced. Qigong exercise helps to reduce fundamental metabolism, increase the capacity of storing energy, apply massage to the abdomen and improve appetite and brings good digestion. This practice works both directions at once, from the outside to the inside like acupuncture and from the inside to the outside like herbal medicine - a total body, mind, and spiritual experience.
Medical Qi Gong involves breathing exercises in combination with meditation. The breathing exercises induce the state of mediation. The focus is replacing negative images or concepts with positive ones, increasing confidence and enhancing the spirit, which is most explicitly expressed through the inner smile. This involves smiling outwardly and inwardly at the same time in positive acceptance of oneself and all other sentient beings. Spirituality is also expressed when one offers a blessing of loving kindness to all sentient beings at the end of each exercise session. In cultivating good health, we contribute to one another and fulfill our universal human responsibility.
Practice
Four breathing exercises are the basic building blocks of this ancient TCM practice:
1. (Yin) inhale, hold breath and exhale
2. (Yang) inhale, exhale, hold breath
3. (Reinforcing Yin): inhale, hold breath, inhale again and exhale
4. (Reinforcing Yang): inhale, exhale, hold breath and exhale.
Concentration exercises such as the Small and Big Circles serve to move Qi down the Conception Vessel extra meridian (from midline down to the anus) and up the Governor Vessel extra meridian (from anus up the back midline to the top of the head). There are also various posture/movement exercises involving both breathing and concentration.
At more advanced levels, basic medical Qi gong breathing is supplemented with several nostril breathing exercises and there are additional concentration exercises involving moving Qi around each of the 12 regular meridians (Lung, Large Intestine, Stomach, Spleen, Heart, Small Intestine, Urinary Bladder, Kidney, Pericardium, Triple Energizer, Gallbladder and Liver). Moreover, phonation is used to reinforce the circle exercises. For example, at CV 17, the Influential Point for Qi – (which in yogic terms is the Anahata Chakra) -- the sound "yam" is vocalized and the colour dark blue is visualized. Chakras are important gates of vital energy in both TCM and traditional Ayurvedic medicine. At higher levels of medical Qi Gong, calligraphic artwork expresses Qi flow and creativity through the brush with ink on paper.
Classically, it is recommended that practitioners should not eat or drink (especially alcohol) within an hour and a half before a Qi gong session. When exercising, participants should face north or south in line with the earth's magnetic field, and classically, should exercise at the same time of day and during same days of the week.
Effect: Increases yin energy
Practice Choose a comfortable sitting position on a chair, or During floor, take off glasses, shoes, watch etc. Legs and feet same distance apart as shoulders, feet slightly medially turned. Tailbone down and slightly tucked under with spine straight. Lightly tilt the head, relax the face and search for an inner smile.
Males: Place hands at CV.6 (2nd chakra), palms up, left hand under right hand, thumbs touching (Taoist position).
Females: Place hands at CV.6 (2nd chakra), palms up, right hand under left hand, thumbs touching. (Taoist position).
Elbows face straight out to the sides.
1. Place the tip of the tongue During hard palette (GV.28).
2. Inhale energy through the Ajna Chakra (third eye), down the front of the body (Ren Meridian) to the Manipura Chakra (CV.6).
3. Hold the breath (by attempting to take in more breath, feeling the Qi accumulate. Lower your tongue.
4. Exhale slowly and evenly, feeling the Qi intensify at CV.6 (Sea of Energy).
5. Rub hands together until warm, gently place inside heel of hands to eye sockets, then move hands down face to Namaste. Inner Smile: Thank you.
IN HOLD OUT
moveaccumulateintensify
Effect Increases yang energy
Practice Choose a comfortable sitting position on a chair, or During floor, take off glasses, shoes, watch etc. Legs and feet same distance apart as shoulders, feet slightly medially turned. Tailbone down and slightly tucked under with spine straight. Lightly tilt the head, relax the face and search for an inner smile.
Males: Place hands at CV.6 (2nd chakra), palms up, left hand under right hand, thumbs touching (Taoist position).
Females: Place hands at CV.6 (2nd chakra), palms up, right hand under left hand, thumbs touching. (Taoist position).
Elbows face straight out to the sides.
1. Place the tip of the tongue During hard palette (GV.28).
2. Inhale energy through the Ajna Chakra (third eye), down the front of the body (Ren Meridian) to the Manipura Chakra (CV.6).
3. Lower your tongue. Exhale slowly and evenly, feeling the Qi intensify.
4. Hold the breath (by attempting to take in more breath, feeling the Qi accumulate at CV.6 (Sea of Energy).
5. Rub hands together until warm, gently place inside heel of hands to eye sockets, then move hands down face to Namaste. Inner Smile: Thank you.
IN OUT HOLD
moveintensifyaccumulate
Effect Increases yin energy more strongly
Practice Choose a comfortable sitting position on a chair, or During floor, take off glasses, shoes, watch etc. Legs and feet same distance apart as shoulders, feet slightly medially turned. Tailbone down and slightly tucked under with spine straight. Lightly tilt the head, relax the face and search for an inner smile.
Males: Place hands at CV.6 (2nd chakra), palms up, left hand under right hand, thumbs touching (Taoist position).
Females: Place hands at CV.6 (2nd chakra), palms up, right hand under left hand, thumbs touching. (Taoist position).
Elbows face straight out to the sides.
1. Place the tip of the tongue During hard palette (GV.28).
2. Inhale energy through the Ajna Chakra (third eye), down the front of the body (Ren Meridian) to the Heart Chakra (CV.17) the Manipura Chakra (CV.6).
3. Hold the breath. Feel Qi accumulate at CV.17 (Heart Palace).
4. Without exhaling, inhale again, down to CV.6, (Sea of Energy).
5. Lower your tongue. Exhale slowly and evenly, feeling the Qi intensify at CV.6 (Sea of Energy).
6. Rub hands together until warm, gently place inside heel of hands to eye sockets, then move hands down face to Namaste. Inner Smile: Thank you.
IN HOLD IN OUT
moveaccumulatemoveintensify
Effect Increases yang energy more strongly
Practice Choose a comfortable sitting position on a chair, or during floor, take off glasses, shoes, watch etc. Legs and feet same distance apart as shoulders, feet slightly medially turned. Tailbone down and slightly tucked under with spine straight. Lightly tilt the head, relax the face and search for an inner smile.
Males: Place hands at CV.6 (2nd chakra), palms up, left hand under right hand, thumbs touching (Taoist position).
Females: Place hands at CV.6 (2nd chakra), palms up, right hand under left hand, thumbs touching. (Taoist position).
Elbows face straight out to the sides.
1. Place the tip of the tongue During hard palette (GV.28).
2. Inhale energy through the Ajna Chakra (third eye), down the front of the body (Ren Meridian) to the Manipura (2nd) Chakra (CV.6).
3. Lower your tongue. Exhale slowly and evenly, feeling the Qi intensify at CV.6 (Sea of Energy).
4. Hold the breath (by attempting to take in more breath, feeling the Qi accumulate at CV.6 (Sea of Energy).
5. Without inhaling, exhale slowly and evenly, feeling the Qi intensify at CV.6 (Sea of Energy).
6. Rub hands together until warm, gently place inside heel of hands to eye sockets, then move hands down face to Namaste. Inner Smile: Thank you.
IN OUT HOLD OUT
moveintensifyaccumulate intensify
Effect Increases Yin and facilitates the circulation of Qi down the main front-body (Ren) meridian, and up the main back-body (Du) meridian. Conducive to overall physical, energetic, mental and spiritual well-being.
Practice 1. Place the tip of the tongue on the hard palette (GV28).
2. Inhale Qi into the Third Eye Chakra, hold breath, accumulate Qi. During the second part of the inhalation, move Qi down to the space between the bottom of the nose and upper lip (GV28). Hold breath, accumulate Qi. Exhale, intensify.
3. During inhalation, move Qi from GV28 to the Throat Chakra. Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
4. During inhalation, move Qi from the Throat to the Heart Chakra (CV17). Hold breath, accumulate Qi, Inhale more, accumulate Qi. Exhale, intensify Qi.
5. During inhalation, move Qi from CV17 to the Solar Plexus Chakra (CV12). Hold breath, accumulate Qi, Inhale more, accumulate Qi. Exhale, intensify Qi.
6. During inhalation, move Qi from CV12 to the 2nd Chakra (CV6, or Sea of Energy). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
7. During inhalation, move Qi from the CV6 across to the small of the back (GV4). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
8. During inhalation, move Qi from GV4 up the Du Meridian to the back of the Heart Chakra (Du11). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
9. During inhalation, move Qi from Du11 to the notch at the base of the neck(GV16). Hold breath, accumulate Qi, Inhale more, accumulate Qi. Exhale, intensify Qi.
10. During inhalation, move Qi from GV to the Crown of the Head (GV20). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
11. During inhalation, move Qi from GV20 to Third Eye Chakra. Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
12. Repeat Steps 2 - 6.
13. Rub hands together until warm, gently place inside heel of hands to eye sockets, then move hands down face to Namaste. Inner Smile - Thank you.
Effect Increases Yang; facilitates Qi circulation down the front-body (Ren) meridian and up the back-body (Du) meridian. Conducive to overall physical, energetic, mental and spiritual well-being.
Practice 1. Place the tip of the tongue on the hard palette (GV28).
2. Inhale Qi into the Third Eye Chakra, hold breath, accumulate Qi. During the second part of the inhalation, move Qi down to the space between the bottom of the nose and upper lip (GV28). Hold breath, accumulate Qi. Exhale, intensify.
3. During inhalation, move Qi from GV28 to the Throat Chakra. Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
4. During inhalation, move Qi from the Throat to the Heart Chakra (CV17). Hold breath, accumulate Qi, Inhale more, accumulate Qi. Exhale, intensify Qi.
5. During inhalation, move Qi from CV17 to the Solar Plexus Chakra (CV12). Hold breath, accumulate Qi, Inhale more, accumulate Qi. Exhale, intensify Qi.
6. During inhalation, move Qi from CV12 down to the 2nd Chakra (CV6, or Dan Tien). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
7. During inhalation, move Qi from the Dan Tien down to the perineum (GV4). Hold breath, accumulate Qi. Inhale more, accumulate Qi, Exhale, intensify Qi.
8. During inhalation, move Qi from GV4 up the Du Meridian to the Coccyx. Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
9. During inhalation, move Qi from the Coccyx to the small of the back (GV4 or Kidney Point). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
10. During inhalation, move Qi from GV4 to the back of the Heart Chakra (Du11). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
11. During inhalation, move Qi from Du11 to the back of the Throat Chakra (C7). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
12. During inhalation, move Qi from C7 to the notch at the base of the neck (GV16, or Jade Pillow). Hold breath, accumulate Qi, Inhale more, accumulate Qi. Exhale, intensify Qi.
13. During inhalation, move Qi from GV16 to the Crown of the Head (GV20). Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
14. During inhalation, move Qi from GV20 to Third Eye Chakra. Hold breath, accumulate Qi. Inhale more, accumulate Qi. Exhale, intensify Qi.
15. Repeat Steps 2 - 6.
16. Rub hands together until warm, gently place inside heel of hands to eye sockets, then move hands down face to Namaste. Inner Smile - Thank you.
"Blessed are they who are intimate with their Breath, for they shall receive the 'I Can' of the Universe." -- The Beatitudes (as translated directly from the Bible in Aramaic)
POEM What keeps us alive is not as bright as the ruby throat of a hummingbird, nor as present as the scent of honeysuckle at dusk; it is not as heavy as a praying mantis, nor as pungent as warm strawberries eaten in the field, not as loud as snow falling,
yet we inhale, and keep on inhaling and exhaling every living moment, chest rising and falling like the ocean, always the invisible, weightless breath in us and around us; walking, praying, climbing, driving, loving, painting, spending breathing, breathing, breathing, everything and nothing until we let go at last.
Marcia Nehemiah
Calm the mind, avoid worrying about worldly cares, and zhèngqì (vital energy) will be able to travel smoothly along the channels; concentrate your thoughts, and the body will not be invaded by diseases... -- Plain Questions of Internal Canon of Medicine
The softest of stuff in the world, penetrates quickly the hardest, insubstantial, it enters where there is no room... -- Lao Tsu
In breathing, one must proceed as follows: One holds the breath and it is collected together. If it is collected, it expands. When it expands it goes down. When it goes down it becomes quiet. When it becomes quiet it will solidify. When it becomes solidified it will begin to sprout. After it has sprouted, it will grow. As it grows it will be pulled back again, to the upper regions of the body. When it has been pulled back, it will reach the crown of the head. Above, it will press against the crown of the head. -- 6th Century B.C. inscription on twelve pieces of jade
"As for the proper inner breath, it is called the Embryonic Breath. Since it is naturally inside you, you do not have to seek outside for it." -- Master Great Nothing of Sung-Shan in the famous Taoist Canon on Breathing
Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment. -- Thich Nhat Hanh
There is one way of breathing that is shameful and constricted. Then there’s another way; a breath of love that takes you all the way to infinity. -- Rumi
Looking, Walking, Being
I look and look. Looking's a way of being: one becomes, sometimes, a pair of eyes walking. Walking wherever looking takes one.
The eyes dig and burrow into the world. They touch fanfare, howl, madrigal, clamor. World and the past of it, not only visible present, solid and shadow that looks at one looking.
And language? Rhythms of echo and interruption? That's a way of breathing.
breathing to sustain looking, walking and looking, through the world, in it.
Denise Levertov
Without full awareness of breathing, there can be no development of meditative stability and understanding. -- Thich Nhat Hanh
Pain, Fatigue, and Disease
" All chronic pain, suffering, and diseases are caused by a lack of oxygen at the cell level." -- Dr. Arthur C. Guyton, M.D., author "The Textbook on Medical Physiology.
"Breathing is the key that unlocks the whole catalog of advanced biological function and development. Is it any wonder that it is so central to every aspect of health?Breathing is the first place, not the last, one should look when fatigue, disease, or other evidence of disordered energy presents itself. Breathing is truly the body's most basic communication system." -- Sheldon Saul Hendler, MD, PhD."Oxygen Breakthrough”, pg 96
"Improper breathing is a common cause of ill health." -- Dr. Andrew Weil
"Oxidation is the source of life. Its lack causes impaired health or disease, its cessation, death." -- Dr. F.M. Eugene Blass, PH.D.: author, "Oxygen Therapy: Its Foundation Aim Results"
"Simply put, disease is due to a deficiency in the oxidization process of the body, leading to an accumulation of the toxins. These toxins would ordinarily be burned in normal metabolic functioning." -- Dr. Albert Wahl
"Oxygen plays a pivotal role in the functioning of the immune system.” -- Dr. Parris M. Kidd, Ph.D. author, "Antioxidant Adaption"
"In all serious disease states we find a concomitant low oxygen state… Low oxygen in the body tissues is a sure indicator for disease...Hypoxia, or lack of oxygen in the tissues, is the fundamental cause for all degenerative disease. Oxygen is the source of life to all cells.” -- Dr. Stephen Levine, Renowned Molecular Biologist and Geneticist Author, "Oxygen Deficiency: A Concomitant to All Degenerative Illness."
"Starved of oxygen the body will become ill, and if this persists it will die, I doubt if there is an argument about that." -- Dr. John Muntz, Nutritional Scientist: "Insufficient oxygen means insufficient biological energy that can result in anything from mild fatigue to life-threatening disease. The link between insufficient oxygen and disease has now been firmly established." -- Dr. W. Spencer Way, from the Journal of the American Association of Physicians.
"Cells undergoing partial oxygen starvation send out tiny panic signals which are collectively felt in the body as a continuous vague sensation of uneasiness, dread or disaster. This low level generalized warning tends to get tuned out as mere "background noise" by the individual experiencing it. Or, it is attributed to other sources of uneasiness...." People rarely suspect that the constant vague feelings of helplessness, fatigue....uneasiness are symptoms of cellular oxygen deprivation. -- From the Townsend Letter for Doctors
Dr. Lataste in 1992, conducted a study with a team of scientists on health at high altitudes. They observed people who lived at high altitudes and found that there was a much higher incidence of drowsiness, apathy, delayed reaction time, and reduced motor capacity, as compared to those who lived in lower altitudes.Heart Disease "Coronary heart disease is due to a lack of oxygen received by the heart." -- Dr. Dean Ornish
Heart Attack "...healthy breathing should be the first thing taught to a heart patient. A Dutch Study conducted by a doctor named Dixhoorn, compared two groups of heart attack patients. The first group was taught simple diaphragmatic breathing, while the second group was given no training in breathing. The breathing group had no further heart attacks, while 7 of the 12 members of the second group had second heart attacks over the next 2 years." -- Gay Hendricks, PhD. “Conscious Breathing”, Pg. 16.
"A lack of oxygen (hypoxia) is the prime cause of 1.5 million heart attacks each year." -- Dr. Richard Lippman, renowned researcher
Cancer "The first discovery was made by Nobel Prize winner Dr. Otto Warburg, Director of the Max Planck Institute for Cell Physiology in Berlin. He confirmed that the key precondition for the development of cancer is a lack of oxygen at the cellular level." -- Nathaniel Altman: "Oxygen Healing Therapies", Pg. 66.
"Lack of oxygen clearly plays a major role in causing cells to become cancerous." -- Dr. Harry Goldblatt, Journal of Experimental Medicine
"Cancer has only one prime cause. It is the replacement of normal oxygen respiration of the body's cells by an anaerobic (ie., oxygen-deficient) cell respiration". -- Dr. Otto Warburg: Two-time Nobel Laureate, Winner of Nobel Prize for Cancer Research
"Cancer is a condition within the body where the oxidation has become so depleted that the body cells have degenerated beyond physiological control. Similarly, the true cause of allergy is lowered the oxidation process within the body, causing the affected individual to be sensitive to foreign substances entering the body. Only when the oxidation mechanism is restored to its original high state of efficiency can the sensitivity be eliminated." -- Dr. Wendell Hendricks, Hendricks Research Foundation
Detoxification "Many healings of other physical troubles have occurred in my clients after they started to integrate breathing practices into their lives. There is a simple but encompassing reason that may explain this. The human body is designed to discharge 70% of its toxins through breathing. Only a small percentage of toxins are discharged through sweat, defecation and urination. If your breathing is not operating at peak efficiency, you are not ridding yourself of toxins properly." -- Gay Hendricks, PhD "Conscious Breathing", Pg. 17.
"One of the most overlooked benefits of extra oxygen in the tissues is their ability to detoxify more efficiently". -- Dr. Kurt W. Donsbach, D.C., N.D., Educator, Scientist, Author, Lecturer, Consultant; author of "Super Health". "Oxygen-Oxygen-Oxygen", and over 50 publications on the subject of heath and nutrition, Founder and Executive Director of Medicine at Hospital Santa Monica, Rosarita Beach, Baja California, the largest holistic hospital in the world; also serves as Medical Director of Institute Santa Monica, Kamien Pomorski, Poland, the sister establishment of Hospital Santa Monica.
"Illness is the result of improper removal of toxins from the body. Oxygen is the vital factor which assists the body in removing toxins." -- Ed McCabe, author, "Oxygen Therapies, A New Way of Approaching Disease" (1988).
Lymphatic System "Jack Shield, MD, a lymphologist from Santa Barbara, CA, conducted a study on the effects of breathing on the lymphatic system. Using cameras inside the body, he found that deep diaphragmatic breathing stimulated the cleansing of the lymph system by creating a vacuum effect which sucked the lymph through the bloodstream. This increased the rate of toxic elimination by as much as 15 times the normal pace." -- J. Shields, MD: "Lymph, Lymph Glands, and Homeostasis", 25 No. 4, Dec 92,Pg.147-153.
Asthma "One study on the treatment of asthma patients conducted by researchers John Goyeche, Dr. Ago, and Dr. Ikemi, suggests that any effective treatment should address suppressed emotions - such as anxiety and self-image - as well as the physical dimension. To achieve this, they encourage correction of poor posture, and helping the person relax the irrelevant respiratory muscles while restoring full diaphragmatic breathing. They also recommended finding ways for getting rid of excess mucus. The good news is that a well rounded breath practice will do all these things" -- Donna Farhi: "The Breathing Book", Pg. 207.
Blood Pressure "The relationship between breathing and blood pressure has been known and understood for a long time. It boils down to this: Elevated blood pressure accompanies those bodily states where rapid shallow breathing prevails. By altering breathing to a slow diaphragmatic mode, blood pressure decreases." Robert Fried, PhD
Did you know that the way we breathe directly affects our health? It is important to utilize breathing techniques to keep stress and illness at bay.
Translation
The solar plexus (or "sun center") is called so because it is made up of an extremely crowded and busy center of venation connecting with the sympathetic nervous system. Most somatic philosophies consider this area as the principal storage house for one’s life energy (prana or Qi) necessary for physical, mental and emotional activity. Proper breathing will allow an absorption of a tremendous amount of energy into this area of the body. It is known in Sanskrit as the Manipura Chakra, or “Jewel of Great Consciousness”, and in Traditional Chinese Medicine. Acting as a sort of "abdominal brain," It is located in the epigastric region behind the pit of the stomach on either side of the spinal column. It can be found in the tent-shaped area where the bottom ribs split apart. 
