ABDOMINAL BREATHING

Introduction

Breathing plays an essential role not only in Yoga but also in daily life. Indeed, a human being draws most of his energy from the oxygen contained in the air. Thus, the goal in Yoga is to optimize the oxygenation of the cells through a deep and rhythmical breath. Lungs are forming a kind of pyramid inside the thoracic cage. The lower part of the lungs is the largest and the more we go up, the narrower it gets. There are 3 kinds of natural breaths: abdominal, thoracic and clavicular, each one soliciting a specific part of the lungs. Abdominal breathing is the one soliciting the lower part of the lungs, the area endowed with the highest number of air cells. This kind of breath, although natural, needs to be relearned. Indeed, when we are children and also during our sleep, we tend to breath mainly with the abdomen. When we become adult, mainly because of stress, the abdomen and the solar plexus are contracting and the breath then becomes thoracic and essentially clavicular, bringing very little oxygen to the cells. The abdominal breathing, central practice in Yoga, is used in almost all postures. Therefore, it is essential to master it. With some practice, this kind of breath becomes natural again, even during our daily activities, bringing energy and calmness to the practitioner.

Technique

Step 1

1. Lying down on your back in relaxation pose
2. Put the right hand on the abdomen.
3. Inhale through the nose, inflate the abdomen. The hand is rising.
4. Exhale through the nose, the abdomen is going down. The hand goes down too.

Step 2

1. Lying down on your back in relaxation pose
2. Cross your arms on the chest, try to grab your shoulder blades in the back, in order to compress the rib cage and thus allow to solicit only the abdomen when breathing.
3. Inhale. The abdomen goes up.
4. Exhale. The abdomen goes down.

Step 3

1. Lying down on your back in relaxation pose.
2. Inhale. The abdomen goes up.
3. Exhale. The abdomen goes down.

Benefits

• Ventilates lungs thoroughly.
• Optimizes blood and cells oxygenation.
• Optimizes elimination of CO2 from blood and cells.
• Relaxes solar plexus.
• Soothes the nervous system through its action on the parasympathetic system.
• Eliminates emotional tensions.
• Recharge the organism with vital energy (Prana).

Other Respiration Practices:

Alternate Nostril Breathing (Anuloma Viloma)

Abdominal Breathing

Full Yogic Breath

Abdominal Pumping (Kapalabhati)

Ujayi Breath