This article describes simple breathing exercises that can be used for Meditation and Pranayam. The exercises provide a strong grounding for Yoga and for the mind to operate and rest.
Note of Caution – Read This First
Please note that the process described here does not supersede any advice from your doctor. If you have a history of breathing difficulties, head-aches, sinus problems, lung infections or any other serious or persistent medical issues, please consult your doctor before following the advise of this book. Also, please stop using the book advice if you find that your breathing or heartbeat or any part of your body is discomforted while following the steps described here. While I believe that the book advises simple exercises that should not cause any harm, if you sense that they may be harming you, you should stop using the book and immediately consult your doctor.
First breathing exercise: Laying the foundation
Here is a breathing routine that will serve as a foundation for your other yogic breathing exercises.
Start with breathing out (push air out of your lungs only to the point where you remain comfortable).
Step 1: Expand your stomach to breath in.
Step 2: Expand your chest to continue breathing in.
Step 3: Contract your chest to breathe out.
Step 4: Contract your stomach to continue breathing out.
Now go back to “Step 1”.
Breathe easy while doing this exercise. Do not strain yourself. Do not try and stuff your lungs with air. And do not try and get all the air out of them either. While breathing in and out, expand and contract only up to the point you are comfortable. You can do this breathing exercise any time in the day. And you need to be able to do this fluently and easily before you move to the next exercise.
Second Breathing Exercise: Basic Pranayam
Sit in a posture that is comfortable for you and keeps your back straight. This could be a chair, a firm mattress, or on a rug. Ideally, it would not be sitting close to the floor but a little elevated – around 2 feet above. Bring your right hand to your nose. Breathe out.
Step 1: Close the right nostril with your thumb and breathe in through the left nostril. Inhale till you have comfortably filled up your lungs. Do not fill them up too much. One way some people do this is to imagine that the air has filled up their chest up to their neck and then stop inhaling. The breathing in should be at a relaxed, normal speed. Try and use the “2-step breathing in” you learnt earlier (expanding the stomach and then the chest).
Step 2: Next, close your left nostril with your middle and ring finger and open your right nostril simultaneously. Now breathe out through the right nostril. Breathe out only up to the point you are comfortable. Do not strain yourself. Use the “2-step breathing out” you learnt earlier.
Step 3: Now breathe in through the right nostril using the “2-step breathing in process” while keeping the left nostril closed.
Step 4: Close the right nostril with your thumb, simultaneously open the left nostril and breathe our through the left nostril using “2-step breathing in”.
Go back to Step 1- to the point where you breathe in through the left nostril. Repeat the cycle for 10-15 minutes. Feel free to switch hands if you get tired (use thumb and combination of both ring and middle fingers for the opening and closing of nostrils).
In short, breathe in through the left nostril, close it, breathe out through the right, breathe in through the right, close it, breathe out through the left and then repeat from breathing in through the left.
Some points to note for this exercise:
- Although this exercise is gentle, you should remain careful. If you feel any discomfort while doing the above exercise, stop at once and consult a doctor. Do not do this exercise if you feel any discomfort or against medical advice.
- People often complain that they have only one nostril available for breathing and the other one appears blocked. Here are some suggestions to get around this problem: Firstly, do some moderate exercises for 10-15 minutes before the breathing exercise. This could be walking at a moderate speed or doing simple yoga positions. Such activity should open up the nostril at least partially. Secondly, while breathing in and out of the blocked nostril, push air in and out gently. Do not use a lot of force to push the air through the nostril. Be gentle. Despite your attempts, if one nostril remains stubbornly blocked, look for an alternative time when you can do this exercise.
- This breathing exercise has physiological benefits. People generally report lesser incidences of cold, cough and other breathing ailments once they start on this. They also say that the exercise has a calming impact on their minds and also make them more alert. This exercise (after a few weeks / months) makes both your nostrils remain open for most of the time during the day.
- This exercise is a recommended breathing technique within yoga called “Pranayaam”. There are multiple variations of “Pranayaam” that address different physiological requirements.
Recommended Reading
The Advanced Meditation Exercise (TAME): This meditation technique is an incredibly powerful way to keep the mind peaceful. It is prescribed in Bhagwad Gita, the primary book of Indian spiritual heritage. It derives its power by activating three key things in us: detachment, stillness, and transformation.
Why TAME meditation appears to work better than other techniques: TAME meditation appears to be more effective than other meditation techniques because it activates three essential elements of meditation: detachment, transformation, and stillness. Meditation needs all three.
Float above reality …. to remain always happy: Use the TAME meditation technique to keep yourself emotionally detached from ups and downs of the daily grind. This can feel like physically floating above the world. Don’t get divorced from reality, but don’t get drowned by it either.
Use Meditation to counter depression and stress: Modern approaches towards depression and stress are not working as they do not understand the mind that creates them. It’s time to rethink our approach.
