Pranayama, or the science of Breathing Breathing is the main tool. Improving breathing is the foundation for: - ensuring health and vitality; - discovering the creativity of emotions; - controlling moods; - developing concentration; . We will study and break the habit of ignoring breathing. Think about breathing in broader terms than just inhaling and exhaling. Imagine that the breath and its movements are connected with all movements of all emotions and thoughts. Breath and Word are in close relationship. They form the platform from which everything begins, and they build the shape and direction of human life. They govern our relationships with ourselves and with others. If we can consciously control certain patterns, shaping the abilities of breath and sound, we can creatively direct our lives and opportunities. The first action of a child after leaving the womb is to take a deep breath. We push water out of our lungs and begin to persistently pump our diaphragm and lungs to get air - the invisible source of our life on Earth. Then we scream! We proclaim our arrival. All doctors, nurses and parents are waiting for that first sound, the Word that means we are whole, we are expressing ourselves, and we are alive! Throughout time, the sages have told us that in order to get to Heaven, become subtle in our perception and control our destiny, firstly, we must improve our breathing and, secondly, appreciate every word we say out loud or to ourselves. The simplest approach to this practice is to use and control physical breathing. This will lead to control of words and emotions. Simple Natural Breathing In correct Simple Natural Breathing, the Navel Center is in motion: as you inhale, the stomach protrudes outward, and as you exhale, it draws inward. We use inhalation to become wider, and exhalation to become taller. Many people have learned to breathe in the opposite way: as they inhale, they draw in their stomach, thereby reducing the space for breathing. This habit is especially popular among those people who often worry or smoke. In order to learn proper breathing, use natural, calm breathing and consider the following points: - wear clothes that are loose in the abdominal area; such clothing will not impede the movement of the diaphragm; - sit with a straight back, shoulders should be relaxed, eyes closed; you can do natural breathing while lying on your back. During Natural breathing, we breathe through the nose, which filters, warms and moisturizes the air. Try to exhale completely, emptying the lungs as much as possible. Characteristics of BreathingThe quantity, quality and circulation of the breath create the basis of vitality and creativity. It is a barometer of how much energy usually flows through us, and how much reserve energy we have created for emergencies. Most people do not breathe correctly. Signs of shallow, spasmodic breathing and breathing from the upper part of the lungs are common. Lack of relaxation and well-being, both on a personal and collective level, as well as other factors, interfere with proper breathing. Of all the positive changes that can occur, deep and long breathing is perhaps the most effective for greater health. Physical Aspect All movements require tension, however, when a person cannot freely return from muscular or mental tension to a relaxed state, he becomes stressed. . Stress causes weak breathing - shallow, impulsive, breathing from the upper part of the lungs in a very rapid rhythm, which leads to chronic tension and weakening of the nervous system. And weak and incorrect breathing, in turn, increases susceptibility to stress. All this creates the basis for diseases and disorders in one system or another.body. Emotional Aspect We hold a huge amount of tension and emotional trauma in our muscle structure in the form of a kind of muscle armor. Correct breathing, which changes our breathing habits and characteristics, allows us to free ourselves from tension. As we increase overall body flexibility and expand our lungs, our sensitivity increases as our armor decreases. Breathing Rate When we consciously slow down our breathing rate, we benefit ourselves greatly. Typically, men breathe at a rate of 16-18 cycles per minute, women breathe at a rate of 18-20 cycles per minute. Breathing at 8 cycles per minute Feels more relaxed. Relieve stress and increase mental awareness. The parasympathetic nervous system begins to be affected. Healing processes are taking place. Breathing 4 cycles per minute. Positive changes in mental function. Strong sense of awareness, increased visual clarity, increased body sensitivity. The pituitary gland and pineal gland begin to coordinate more precisely, producing a meditative state. Breathing 1 cycle per minute 20 sec. inhale - 20 sec. inhalation delay - 20 sec. exhale Optimal interaction between the hemispheres of the brain. Deep calming of anxiety, fears and worries. Openness to feeling your presence and presence of mind. Development of intuition. The whole brain works - especially the front part of the cerebral hemispheres. Long Deep Breathing (Yogic Breathing) Long Deep Breathing is the first technique that is usually taught after mastering Simple Natural Breathing. Long Deep breathing uses the entire volume of the lungs, including three sections: - abdominal or lower; - thoracic or middle; - clavicular or upper. Long Deep breathing begins with the filling of the abdominal cavity, then the expansion of the chest occurs, and finally the upper ribs rise and collarbone. Exhalation occurs in the reverse order: first the air comes out of the upper part of the lungs, then from the middle. Finally, the Navel Center is drawn inward towards the back. Benefits of Long Deep Breathing - Relaxes and calms due to its effect on the parasympathetic nervous system. - Reduces and prevents the accumulation of toxic substances in the lungs, helping to cleanse small air alveoli. - Stimulates brain chemistry, the formation of endorphins, which helps in the fight against depression. - Helps the brain reach a new level of activity. - Pushes spinal fluid towards the brain, giving more energy. - Deep Long breathing combined with concentration stimulates the pituitary gland and improves intuition. - Maximum filling of the lungs revitalizes and reconfigures the magnetic field. - Purifies the blood. - Regulates the acid-base balance of the body, which affects the ability to manage stressful situations. - Activates and cleanses the nerve channels. - Helps in breaking down habitual subconscious patterns such as fears and feelings of insecurity. - Helps in the fight against addictions. - Gives the ability to manage negative states and emotions, maintaining clarity, sanity and patience. Breath Holding The purpose of breath holding is the gradual adjustment of the nervous system. The main thing in the mastery of breath holding is the ability to hold your breath correctly while inhaling or exhaling. Instead, we often “just hold our breath.” We block our breathing, retract our chin, tense our neck and throat muscles, and tense our tongue. This crude technique can create a lot of tension in the eyes, the back of the head, the heart and the neck. Such a delay of more than 10 seconds occurs due to the cessation of breathing by creating opposition between the various muscle groups that are involved in breathing. It may be dangerous. Every time you perform this incorrect technique, you are training your subconscious mind to repeat the mistake. CORRECT EXECUTION. Instead, you can properly train your subconscious so that it will serve you even when you are not consciouslydirect your breathing. Holding your breath means relaxing the muscles of the diaphragm, ribs and abdominal cavity, which are responsible for the constant movement of breathing. To hold your breath while inhaling: - Inhale deeply. - Direct your attention to the collarbones and upper ribs. - Raise your upper ribs slightly and hold them in that position. - Relax your shoulders, throat and face. - Tuck your chin in. - Calm down. - If you feel the urge to exhale, inhale a little instead. To hold your breath as you exhale: - Start with exhale completely.- Draw the Umbilical Center towards the spine.- Lift the lower chest and diaphragm.- Allow the upper ribs to relax.- Do not bend the spine when trying to exhale completely - this will disrupt the diaphragm.- Tuck the chin.- Calm down. - If the muscles begin to give impulses to inhale, consciously exhale a little more. This technique can significantly increase the duration of the hold without straining or struggling. Benefits of Breath Holding - Breath holding allows you to integrate the body's systems. - Breath holding while inhaling can temporarily raise blood pressure. - Breath holding while exhaling lowers blood pressure, facilitating blood circulation.- Holding your breath as you inhale affects the sympathetic nervous system. - Holding your breath as you exhale affects the parasympathetic nervous system. Things to remember when holding your breath - Remember that the brain will signal to inhale when the level of carbon dioxide (CO2) in the blood rises too high. It does not respond to oxygen levels. The fact is that it reacts to the level of carbon dioxide. If you prepare to hold your breath with several full exhalations as you exhale the carbon dioxide, you will be able to hold your breath longer and feel comfortable doing so. - If you feel dizzy and disoriented, stop. Dizziness is not enlightenment. You must build this practice regularly and patiently. Going too far beyond your capabilities will not help. - As you practice, create a place of calm in your awareness and observe the changes in your body and mind. - When practicing holding your breath while inhaling or exhaling, remember that the goal is to switch metabolic activity, balance the nervous system and emotional control. Technique for performing Breath of Fire - Breath of Fire is fast, rhythmic and continuous breathing without pauses between inhalation and exhalation. The length of the inhalation is equal to the length of the exhalation. (Approximately 2-3 breaths per second are performed). - It is always performed through the nose with the mouth closed unless otherwise indicated. - Breath of Fire comes from the Navel Center and solar plexus. As you exhale, the air is powerfully pushed out through the nose by drawing in the Navel Center and solar plexus towards the spine. This movement occurs automatically if you quickly contract the diaphragm. - As you inhale, you need to relax the upper abdominal muscles, the diaphragm will stretch downward, and the inhalation will feel like part of relaxation, and not an effort. - The chest remains relaxed and slightly raised throughout the breath. - If breathing is performed correctly, then there can be no stiffness in the arms, legs, face or abdominal cavity. - Start the practice of Breathing of Fire from 1-3 minutes. Some people can easily perform Breath of Fire for 10 minutes. Some people experience dizziness at the very beginning. If this happens, take a break. It is normal to feel tingling and lightness as your body adjusts to new breathing and new stimulation of the nervous system. Concentrating on the point between the eyebrows can relieve these sensations. Sometimes these symptoms are the result of toxins and other chemicals being released through this technique. Symptoms can be relieved by drinking plenty of water and eating a light diet. - Breath of Fire is not hyperventilation or belly breathing - There are limitations to the practice of Breath of Fire. They concern pregnant women and women who are going through their period.cycle. Follow this link - http://www.youtube.com/watch?v=zedVvFEh1ck&NR=1Benefits of Breath of FireBreath of Fire: - Frees the lungs, mucus, and blood vessels from toxins and deposits. - Increases lung volume and gives vitality strength. - Strengthens the nervous system to withstand stress. - Restores balance between the sympathetic and parasympathetic nervous systems. - Increases physical endurance and prepares you to perform effectively. - Adjusts the subtle electromagnetic field so that the blood is energized. - Reduces substance abuse habits. , smoking and bad food. - Increases the supply of oxygen to the brain, awakening a focused and neutral state of mind. - Activates the immune system and can help prevent many diseases. - Ensures the synchronization of the biorhythms of the body systems. Alternate Nostril Breathing This breathing is always relaxed, deep and complete. The left hand rests on the knee. With the thumb of your right hand, close the right nostril, and with the index finger or ring finger of your right hand, close the left nostril. So, - Close the right nostril and inhale softly and completely through the left nostril. - Then close the left nostril and exhale through the right. - Then inhale through the right nostril.- Close the right nostril and exhale through the left.- Continue, alternating nostrils after each inhalation. Benefits of Nadia Sodhan BreathingAlternating breathing through both nostrils has the following effects:- Balances the right and left hemispheres of the brain- Integrates and grounds.- Clears the channels.- Creates a deep sense of well-being and harmony on the physical, mental and emotional levels. - May help with headaches, migraines and other symptoms related to stress. - Inhale through the left nostril, exhale through the right: helps calm and integrate unwanted negative emotions and stress .Wonderful in itself if done before bed. - Inhale through the right nostril, exhale through the left: gives clarity and a positive mood. Helps you focus on what's important. Proportional Breathing When we breathe in different respiratory proportions, we change the timing of inhalation, retention and exhalation. Usually we breathe in the same proportion - with equal inhalations and exhalations. Consciously changing the proportionality of breathing produces different effects. With an emphasis on inhalation, the sympathetic part of the nervous system increases the heart rate and increases blood pressure. By focusing on exhalation, the parasympathetic nervous system calms the heart, nerves and has a beneficial effect on the digestive system. It relaxes and provides cleansing, both on the physical and emotional levels. Channel Cleansing Breathing in the proportion 1: 4: 2 (Inhale - 1 count, hold - 4 counts, exhale - 2 counts) It has a powerful cleansing effect. Breathing through Left and Right NostrilsThe simple mechanism of closing and opening the nostrils provides a wide range of techniques for controlling moods and energies. The nerves coming from the two hemispheres of the brain cross at the level of the point between the eyebrows. The left hemisphere is connected to the right side of the body and the right nostril; the right hemisphere - with the left side of the body and the left nostril. At each certain period of time, we breathe predominantly through one nostril. The dominance of one or another nostril changes every 90-150 minutes. The length of this cycle reflects the universal rhythms, individual temperament, state of mind and physical balance of a person. The rhythm itself is associated mainly with the hypothalamus and pineal gland, as well as other areas of the brain. You can use the technique of inhaling and exhaling exclusively through the right or left nostril in order to manifest the qualities associated with this nostril. For example, breathing only through the left nostril can help overcome compulsive eating habits. Cannon Breathing Cannon Breathing helps cleanse and strengthen the parasympathetic nerves, and also improves digestion. Cannon Breathing is the breathing of Fire done through the mouth. In Cannon Breathing:- The mouth forms an "o" shape. However, you should not!