Rhythmic Breathing
Yoga enthusiasts say that by
practicing rhythmic breathing you become attuned to the rhythm of the Universe.
Rhythmic breathing helps you establish a direct contact with the whole world.
You come to experience a sense of oneness with the universe. The result is that
the feeling of separateness disappears and with it fear, loneliness,
frustration, doubt, despair and other miseries. Rhythmic breathing is a great
exercise for relaxation.
Benefits of
Rhythmic Breathing
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Increased oxygen supply (even more than deep breathing) |
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Re-establishes the body's own natural rhythm |
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Helps you to acquire self-confidence, optimism, a calm mind or any
other desired quality. |
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Rhythmic breathing, as well as correct concentration and
meditation, can bring about a great change in both your physical and mental
state and serve as a step toward spiritual unfolding. |
Everything in the
universe is in vibration, from the atom to the planets themselves. In all
vibration there exists a certain rhythm, so rhythm pervades the universe. The
movement of the planets around the sun, the ebb and flow of the tide, all follow
rhythmic laws.
Our bodies are also
subject to rhythmic laws called biorhythms. Sleep and waking periods also have a
rhythm. Sleep is governed by the steep cycle. The waking period has precise
cycles of varying metabolic rates which differ between individuals. Some people
are wide awake early in the morning, while others reach their peak efficiency in
the afternoon or evening.
The yogis say that
the deep rhythmic breathing exercise will allow the body to re-establish its own
natural rhythm and attune us more to the cosmic rhythm. This will protect us
from any negative external influences.
The deep rhythmic
breathing exercise, by falling in with the rhythm of the body, also allows the
body to absorb a lot, more oxygen than just normal deep breathing.
Technique:
Technique:
Rhythmic breathing
is done in the same way as deep breathing, but it is timed to the rhythm of your
heartbeat. Inhalation and exhalation should be done to the same number of beats,
as this establishes an even rhythm.
First assume the
correct posture. If you cannot comfortably remain in the Lotus Pose, get into an
easy cross-legged position or even sit on a chair. Remember to open your belt,
unhook your bra, loosen your girdle or tie if you happen to be wearing any of
these items. Keep the spine straight, with hands on knees, and start by taking a
few deep breaths, and then stop.
Now put the second,
third and fourth fingers of your right hand on the left wrist to find the pulse.
Carefully listen to the pulse beat, and after a short while start counting
1-2-3-4 several times, to the rhythm of the beats.
Continue mentally
counting 1-2-3-4, 1-2-3-4 until you fall into this rhythm and can follow it
without holding your pulse. Then put your hands on your knees and take a deep
breath while counting 1-2-3-4; hold the breath while counting 1-2; exhale while
again counting 1-2-3-4.
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Sit up straight, either on
a chair or cross-legged on the floor. Let your hands just rest on your lap.
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Inhale slowly and deeply
for eight seconds. Push your stomach forwards, to a count of four seconds, and
then push your ribs sideways for a count of two seconds, and then finally lift
your chest and collar bone upwards for a count of two seconds. This makes a
total of eight seconds.
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Don't breathe out
immediately; instead hold the breath (called retention) for four seconds.
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Exhale slowly for eight
seconds. For the first six seconds just allow the collar bone, chest and ribs
to relax, so the breath goes out automatically. For the last two seconds, push
the stomach in gently, to expel all the air from the lungs.
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Keep the stomach in this
position for four seconds before you take the next breath.
Do the above
exercise three times the first week, and add one more round each week, until you
are doing seven breaths. It's best to build up the number of breaths gradually,
because if you are not used to doing yoga breathing and you overdo it, you will
purify your system too quickly. This will cause your body to release toxins from
your tissues into the blood circulation too quickly, resulting in unpleasant
symptoms such as headaches, skin rashes and fatigue.
The yogi rule for
rhythmic breathing is that the units of inhalation and exhalation should be the
same, while the units for retention and between breaths should be half that of
inhalation and exhalation; that is, a ratio of 2:1:2:1.
Sometimes beginners
find that inhaling for eight seconds is too difficult. If this is the case,
inhale for six seconds, hold the breath for three seconds, exhale for six
seconds, and pause for three seconds before taking the next breath. In a few
weeks you will easily be able to do 8:4:8:4.
Rhythmic Breathing
With Visualization
The rhythmic
breathing exercise is made much more potent if you use visualization while doing
the breathing.
Visualization works
on the principle that whatever you concentrate on, an extra supply of oxygen and
prana (life force) will be directed to that area. The secret of successful yoga
is combining the exercise with visualizing the specific area the exercise
affects.
The technique is
simple. When you breathe in, visualize the prana accumulating in the solar
plexus area, just above the navel, behind the stomach. The solar plexus is where
the body stores its energy. When you retain the breath and breathe out,
visualize the prana going to the brain. Just concentrate on the brain area.
This visualization
technique achieves two things. Firstly it produces a reserve of energy in the
solar plexus, thereby increasing your general energy level. Second, since some
of the stored energy is directed to the brain, brain function and vitality are
increased.
Frequency
The rhythmic
breathing exercise can be done on the morning and in the evening. Do not overdo
this in the beginning. Start with three or four rounds, adding one round per
week until you finally reach the desired number, perhaps sixty or more.
This exercise can
also be done with different asanas, if lotus pose is too difficult for you. See
the asanas given under meditation for description of suitable asanas with this
exercise.