Introduction

Breathing Exercises can bring the mind to a pleasant state by enhancing and regulating the life force in the system. Breathing is something one can control and regulate; it is a useful tool for achieving a relaxed and clear state of mind. Practicing regular, mindful breathing exercise can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.

The ancient Yogis developed a number of breathing techniques to optimize the benefits of Prana. In Yoga, Pranayama is used as a separate practice in itself to help clear and purify the body and mind. It is also used as a preparation for meditation. In asanas, the practice of postures, breathing exercises help optimize the benefits of the practice and mind focus.

Breathing technique

On the path to self-realization breath is the bridge between the body and the mind. In Hinduism "breathing" is therefore the life force. It is that vital energy which sets every creation into motion. Breathing indeed plays an important role in Yogic meditation. Kundalini Yoga, which is even far more than just being a genre of the physical exercises gains that, desired diction with the support of the apt breathing techniques. Thus the different breathing techniques in yoga further supports in achieving that state of ideal spirituality. Some of the important types of breathing exercises that can be followed are given below:

Diaphragmatic breathing : The diaphragm is a huge muscle that rests horizontally across the base of the rib cage. The diaphragm is connected in the front, along the sides of the lower ribs, and also along the back. When the diaphragm muscle contracts, it pulls the bottom of the lungs downward, causing them to fill, while the ribs flare outward to the sides. The chest and abdominal muscles are not used in diaphragmatic breathing. On inhalation, the diaphragm muscle contracts, and on exhalation, this releases and the air goes out. With the practice of deep diaphragmatic breathing, the space just below the breastbone, at the upper abdomen pushes in slightly so as to exhale more completely.

In diaphragmatic breathing upper chest and lower abdomen remains motionless or still, use of these two can cause bad breath and other problems. So diaphragmatic breathing helps to attain this motionlessness in these two parts. This is a self-training program and nobody can teach the procedure.

The simple procedure is- one has to breath with the diaphragm allowing the ribs to slightly flare out to the sides, while the shoulders, upper chest and abdomen remain motionless. Then should breath smoothly without any disturbance in the steady flow and breath slowly within comfortable capacity with sufficient air and no straining. The breath should flow continuously without any pause between exhalation and inhalation and visa versa. When the practice is comfortable one should allow the exhalation to be twice as long as the inhalation.

The one biggest problem in learning diaphragmatic breathing is to know where is it located. Belly breathing, chest breathing, and shoulder breathing are simply not diaphragmatic breathing. One of the main problems with all forms of breath training, whether for meditation or clinical reasons, seems to be a misunderstanding of the location of the diaphragm. Part from the process of the successful awakening of the Kundalini diaphragmatic breathing has also been acknowledged by the modern medicine. Modern medicine has finally recognized that the breath is intimately connected to the autonomous nervous system and the mind.

Agni breath or breath of fire : Breath of Fire is a breathing exercise where one should inhale and exhale rapidly through the nose without pausing, and pump the navel point while using the abdomen as a bellows. This can be taught after long deep breathing or diaphragmatic breathing. This is also an important breathing technique of Kundalini Yoga.

Breath of Fire will entirely charge the nervous system, causing the glands to secrete and purify the blood. When it is done with certain postures and movements, which are meant to put contracting or expanding pressure in nerve plexuses and glandular centers, those areas are made to fire and therefore become completely charged. As an area becomes charged, the sexual fluids are released into the bloodstream and flow to those charged areas, so that gradually those areas will maintain that charge and "pranic" pressure builds throughout the body converting Bindu to Ojas, which fills and permeates the entire body and mind.

Over a period of few weeks of sets and kriyas combining posture, movement, breath, sound and locks, the entire body will begin to feel magnetically electric, as the field becomes balanced with an inward dynamo-like force. As this charge builds and polarizes, the mind becomes still, clear and bright, and a radiance is felt in and around the body and head.

Solar and lunar breaths : The breath and the underlying energy, or Prana, usually flow predominantly on one side or other, the left or the right. Breath mainly in the left nostril is described as cool, and sometimes referred to as feminine. It is the lunar one, and is called Ida. Breath flowing predominantly in the right nostril is described as hot, and sometimes referred to as masculine. This breath flow on the right is the solar, and is called Pingala.

Spinal breath : This is a simple practice that can be done during meditation time or as part of the preparation for Yoga Nidra. One can do this after having done any of the vigorous breathing practices or just before meditation itself. This practice can also be done for relaxation lying on back in shavasana. In this practice breathing does exhalation from the top of the head to the perineum at the base of the spine and inhalation from the perineum at the base of the spine to the top of the head. One may simply experience the breath, or may be aware of a thin, milky white stream flowing in a straight line, up and down. This practice is very subtle when experienced at its depth, and can turn into a profoundly deep part of meditation practice. Sometimes this spinal breath practices are considered to be part of, one and the same with Kundalini Yoga or Hatha Yoga.

Walking breath : This is a wonderful practice that can be done in daily life, it integrates body, breath and mind. One can count internally with exhalation and inhalation while walking. By virtue of this internal breathing breath becomes even, body and breath synchronizes and automatically mind synchronizes with the body and breath. To find the right and comfortable pace and in association with the speed of walking is important in this type. This practice can easily be done when you are walking even 1-2 minutes from one place to another.

Alternate nostril breathing : When energy is not balanced it can be seen in nostrils. Most of the time one or the other nostril is more dominant, allowing air to move more freely. However when they are flowing evenly, the mind really likes to be quiet and meditate. Alternate Nostril breathing is a method where one consciously works with that energy by regulating the physical breath in one or the other nostril. This in turn affects the energy and mind. It brings balance, and allows the energy to flow in the center, rather than on the left or right side.

To control the flow of breath, one usually begins by using their fingers to block off one nostril so as to allow the other to flow and visa versa. This cycle will be repeated several times. One easy method of this practice is to exhale and inhale from one nostril five times and then from the other, which is called a `round`.

This physical act affects on the autonomic nervous system, and allows one to become "centered. Both nostrils flow smoothly and mind becomes relaxed.

Types of Breathing Exercises

Types of breathing exercises in Hatha Yoga include three forms of breathing which are quite popularly known among the Yogis. The first is the well-known Yogi Cleansing Breath, to which is attributed much of the great lung endurance found among the Yogis. The Yogis usually finish up a breathing exercise with the Cleansing Breath. It is said that the Yogis have a favourite form of breathing which they practice when they feel the necessity of ventilating and cleansing the lungs. They conclude many of their other breathing exercises with this breath.

Yogi Cleansing Breath : This Cleansing Breathing ventilates and cleanses the lungs, stimulates the cells and gives a tone to the respiratory organs, and is conducive to their general healthy condition. Besides this effect, it is found to greatly refresh the entire system. The breath will be found quite refreshing when one is tired and generally used up.

Yogi Nerve Vitalizing Breath : This is an exercise well known to the Yogis, who consider it one of the strongest nerve stimulants and invigorants known to man. Its purpose is to stimulate the Nervous System, develop nerve force, energy vitality. This exercise brings a stimulating pressure to bear on important nerve centres, in turn stimulate and energize the entire system. The efficiency of this exercise depends greatly upon the speed of the drawing back of the fists, and the tension of the muscles, and, of course, upon the full lungs.

Yogi Vocal Breath : The Yogis have a form of breathing to develop the voice. They are noted for their wonderful voice which are strong, smooth and clear, and have a wonderful trumpet-like carrying power. They have practiced this particular form of breathing exercise which has resulted in rendering their voices and flexible, imparting to it that indescribable, peculiar floating quality, combined with great power.

According to Hatha Yoga these three types of breathing exercise help in the attainment of the Complete Breathing of an individual and when complete breathing is practised by an individual he is able to control his body as well as his mind in a more effective manner. This is because breathing is such an activity of all living beings that all other activities are dependant on breathing itself.

Breathing Exercises For Handling Involuntary Release

Breathing is indeed one of the elementary bases in releasing the Kundalini. There are many variances of breathing exercises, depending on the function. The following are a few of the possibilities. It is advised to be careful, because more advanced breathing techniques may release Kundalini in uncontrollable ways.

Colour Breathing- One needs to sit or lie comfortably, making sure that the spine is upright. Firstly, one should begin to breathe into the entire body, feeling the breath enter each cell, then one should imagine that the body is filled with a red light (one needs to make it a red "with love" so it does not bring up old frustrations). This state should be held on for a few minutes, breathing into each cell, conscious of the vibrational quality within the system. Then one can release the red light and do the similar with orange, yellow, green, blue, purple and lavender (in that order). Eventually, one needs to fill the body with a radiant white light and meditate on the divine source. (The meditation can be diverged by centering on God, a spiritual being, the universe, the purpose of life or a spiritual verse or idea.) After completing the exercise, one should stretch the whole body.

Vibrational Breathing- Firstly, one should sit upright or lie contentedly, with the spine erect. Then, one should start breathing deeply, allowing the whole body and abdominal regions to project out. Firstly, one needs to fill the lower part of the chest with air, extending the abdomen slightly, then expanding the middle of the chest and finally the upper part of the chest. Then, one needs to inhale for seven counts; hold on for seven counts, exhale to the count of seven, and hold the breath out for seven counts. Then, it needs to be continued. One can synchronise the counting with the pulse beat; speed doesn`t matter as much as evenness and continuity.

If the chest scarcely moves during inhalation or exhalation, one can try consciously fighting it out while inhaling and pulling it in while exhaling. Many a person`s rib cage are so locked in by their muscle system, that it is complicated for them to take a good breath. As the rhythm gets rolling and the counting becomes automatic, one should become attentive of the pulse of the universe- it`s in and out movement- and its vibrational hum. One can also follow this exercise with open meditation.

Freeing Breathing- One needs to take deep, calm breathes. Then, one must concentrate on the breath leaving the toes, then the fingers, finally the top of the head. One needs to picturise or imagine the breath taking the anxieties of life with it as it leaves these areas.

This is a brilliant exercise for equalising the energy in the body and thereby relaxing the system. It brings a refreshed feeling, particularly when followed by at least five to ten minutes of rest.

Complete Breathing- This process is called complete breathing, because when done appropriately, the breathing cycle fills the whole system. At first, one needs to practice it lying down. He or she can bend the knees so that the feet are flat on the floor; then, one must place the hands- fingertips hardly touching- on the belly below the navel. After inhalation, one needs to separate the fingers slightly. After gaining some skills, one can try this breathing process sitting up, then in a standing position. It should eventually become the normal way to breathe. There are six steps-

1. To fill the lower part of the lungs, allowing the diaphragm to stretch and the abdominal wall to expand.
2. To fill the middle of the lung area, allowing the rib cage to stretch.
3. To fill the top of the lungs, allowing the upper chest to stretch and the abdominal wall to withdraw. Pulling the abdominal wall back in allows the top of the lungs to fill more completely. (It is advised to perform the above three steps in one continuous movement using six pulse beats).
4. One needs to hold the breath back for a few seconds, allowing the chest and belly to relax more fully.
5. One needs to exhale slowly and evenly, pulling and lifting the abdomen, allowing the chest to constrict, then, it needs to repeated using six pulse beats.
6. He or she needs to allow the chest and abdominal areas to relax and be still for a few seconds before beginning the process all over again. However, one needs to be sure that the back is relaxed.

But, it is needed to make sure that during standing or sitting, the chest is pretty upright` slouching will not allow the lungs to fill appropriately. This is not easy at first; it shall take practice and patience. Two or three absolute breathes are enough in the beginning. Progressively, one can increase the number until ten full total breathes can be done with no pains.

Cleansing Breathing- Firstly, one needs to perform three whole breathes, holding the breath for several seconds on the third complete breath. Secondly, holding the cheeks strongly, one will need to gather the lips and push breath out in short blasts, holding briefly in between each blast. This process needs to be continued, until all air is expelled. The force of each `blast` helps purify the system and invigorate it. This process needs to be repeated, taking only one absolute breath for each exhalation.

Flute Breathing- One needs to perform the above exercise, but on the exhalation, he or she must hold the lips, as if playing a flute or blowing a bottle top. It is advised to keep the exhalation in one continuous stream, until all air is expelled. This releases surplus energy.