Breathing Techniques and Full Yogic Breath
I have found a new passion to add to my toolbox in teaching Yoga
I love the nurturing energy & self awareness of Reiki and tapping into the mind for breaking habits & focusing on positive change with Hypnotherapy. Knowing a bit more about the body/mind through Yoga for breathing, stretching, releasing, strengthening & energising feels like the icing on the cake! All 3 provide healing, stress relief and so much more for the body, mind & spirit.
I recently completed my Yoga Teacher Training practical & theory exams with Union Yoga Ayurveda http://www.unionyogaayurveda.com.sg to whom which I am deeply grateful. They teach a traditional form of Yoga from ‘Patanjali’s 8 limbs’ of Yoga where the Asana’s (postures) are only one of the limbs. Subsequently my Yoga classes will involve breathing techniques, Asana’s, Pranayama (channeling energy using the breath as a tool) and a little meditation.
I have completed my 30hours of teaching for the American Yoga Alliance Teaching Cert. & I would like to complete 80 hours for the Indian Teaching Cert. I am offering Yoga by Donation which will go to the Alzheimers Association of Singapore in memory of my Mum and the Paramhansa Organisation in India which is linked to my Yoga organisation. I will be doing this until around September 2016. If you are interested please email me and we can discuss options. I am happy to run group sessions and/or individual sessions depending on requests.
For many of my Reiki or Hypnotherapy sessions, I teach a simple breathing technique (a simple version of the Yogic Breath) to help the body & mind to relax. The beauty of it is it’s free, simple when you know how and it doesn’t have to take long! It helps to relax the sympathetic nervous system and enable the body to get on with it’s day to day activities without being in a constant cycle of unnecessary stress. Breathing affects our daily emotional state, concentration, stress levels and our sleep patterns, it is really important to make sure we are breathing right for optimal health and wellbeing. I have expanded on the simple breathing technique below for those interested.
Breathing Techniques & Yogic Breath
We take in oxygen and expel carbon dioxide from the moment we are born through respiration. The respiratory system is a bridge between the conscious and the sub conscious or in general the body and mind. This system is both voluntary and involuntary. Using voluntary control we can change involuntary functions. The objectives of breathing practices are to:
*Activate all the lobes of the lungs thereby increasing it’s vital capacity
*Normalise breathing rates
*Make the breathing uniform, continuous and rhythmic.
Benefits
Even 10 minutes of full Yogic Breathing daily can help you to:
*Acquire more energy & vitality
*Improve your thinking & clarity of thought
*Find calmness in your daily activities, de-stress
*Release negative emotions by calming and revitalising your mind.
Note that some of the information above is taken from ‘Yoga’, Dr Nagarathna & Dr Nagendra.
Full Yogic Breath
The full Yogic Breath is a deep and fluid inhalation and exhalation that fills all 3 sections of the lungs independently but continuously.
Even if you haven’t got much time, just completing step 1 ‘awareness breath’ will help to relax the body, calm the mind and bring you back to your centre.
Sit in a comfortable position cross legged (on a cushion if you like) on the floor or on a chair with your feet flat on the floor, your spine erect and chin slightly forward. Close your eyes so you can focus inwards.
1. Find your breath or bring your awareness to your breathing. This alone helps you to slow and normalise your breathing which in turn helps you to relax. You will be inhaling and exhaling through your nostrils. Notice the abdomen rising on the inhale and tucking in on the exhale. Just enjoy sitting here focussing on the natural inhale and exhale of your breath. Whenever you mind wanders, gently return your awareness back to your breath. If you have a bit more time then read on to find out how you can prepare and do the full Yogic Breath.
2. Place one hand on your abdomen and notice your abdomen rising on the inhale & tucking into the spine on the exhale. Work towards a smooth, even breath. Focus on this for 10 – 20 breaths comfortably without forcing it.
3. Now place your hand on your chest and continue breathing, except this time, breathe into your abdomen, then up into the chest. Notice your abdomen rising followed by your chest expanding outwards & upwards as you inhale deeply and slowly. Exhale from the chest, then abdomen tucking in. Repeat this 10 – 20 times.
4. This time while inhaling allow the abdomen to rise, then the chest and finally raise the collar bones & shoulders upwards & backwards. While exhaling drop the shoulders to resting position, allow the chest to fall and then tuck in the abdomen to the spine.
5. Rest your hands palms facing up or down on your thighs and you can bring the combination of the above 3 steps together into a full Yogic Breath. During your inhalation allowing the abdomen to rise, followed by the chest and finally the shoulders. Now exhale shoulders and chest relaxing down and abdomen tucking in. You can compare your inhalation to filling up a glass of water. The first thing to be filled up is the bottom of the glass (abdomen), then the centre of the glass (chest), and finally the top of the glass (clavicles/shoulders). Exhaling can be compared to drinking a glass of water. First you drink the water out of the top of the glass (clavicular/shoulder), then the middle (chest) and finally the bottom of the glass (abdomen). It’s also worth noting to focus on breathing 3 dimensionally (as we are 3 dimensional beings), imagining filling the sides and back of the body as well as the front.
With practice this will become easier. At first it feels complicated and it is exaggerated to help you to become aware of the full scope of your breath. For example when I do the full yogic breath I don’t always lift up my shoulders but to start with, this helps to open up and bring awareness to the top of the lungs. However once you have practised it a few times, you will find your own comfortable rhythm. Both inhalation and exhalation should feel fluid and continuous.
6. After several rounds of full Yogic Breath (up to 15 mins) expanding throughout these 3 areas (abdominal, thoracic & clavicular), allow the breath to come back to it’s usual rhythm. Then…find your own deeper, smooth, natural breath, keeping your spine straight and tall and your eyes closed. Continue here as long as you like.
I hope you manage to find the time to become more aware of your breath & it’s potential and enjoy reaping the benefits:)
If you feel you need some support with Hypnotherapy, Reiki or Yoga please email me. You can have a look at my website or some testimonials for further information.
With Love & Gratitude
Karen
‘A journey of a thousand miles begins with a single step’ Chinese Proverb