"When the breath wanders, the mind is unsteady, but when the breath is still, so also the mind of the Yogi obtains the power of stillness. Therefore, the breath should be calm."
~ Hatha Yoga Pradipika

As I mentioned in last month’s article, students during their yoga work-out, in their intensity to hold the correct pose, can sometimes hold their breath and forget to breathe. However our breath related to prana, the life force and the intake of oxygen is necessary to nourish and feed the specific muscles we are using while we are holding a pose. Therefore it is essential to maintain an evenness of breath while doing our yogic practice.

The twofold benefits of breathing deeply and evenly both nourish the body and calm the mind, ideally not only during our yoga workout but maintained throughout the day. Deep breathing enables us to absorb prana throughout our body. It begins with the nerve endings of the nostrils as we inhale like we are smelling a flower, flaring open our nostrils. Here we engage the two main pranic channels - the nadis of our left nostril related to the ida (cool) current and our right nostril related to the pingala (hot) current. As we breathe deeply, we nourish the alveoli of the lungs, bringing a rich supply of oxygen stimulating the vast number of nadis or subtle energy channels located there.

The yogis consider that the breath is an extremely important factor in health and longevity. According to the Gheranda Samhita, one of the three classic texts of hatha yoga, “not only are full breaths important to health and vitality, but also that we need necessarily take fewer, or rather, slower and longer breaths as well.”

According to www.normalbreathing.com, “medical textbooks suggest that normal respiratory rate for adults is only 12 breaths per minute at rest. However, most adults breathe much faster (about 15-20 breaths per minute) than their normal respiratory rate. Respiratory rates in the sick are usually higher, generally about 20 breaths per min or more. The site has numerous studies testifying that respiratory rates in terminally sick people with cancer, HIV-AIDS, cystic fibrosis and other conditions are usually over 30 breaths per min.”

When we are nervous or excited our breathing becomes shallow, jerky and rapid. A relaxed, quiet state will create slow and deep breathing. Animals with rapid rates of respiration, such as a mouse that take 60-230 breaths per minute, a monkey, 30 – 50 breaths and chicken both around 20-30, have a shorter lifespan than animals with a slow respiration, such as the elephant that takes around 10 breaths, and the tortoise, a mere 3-4 breaths per minute with a lifespan of 70 years and 193 years respectively. Many of India’s famous Yogis attributed their longevity, photographic memory and boundless energy to their diligent practice of pranayama or breath control.

You’ll no doubt notice that when you find yourself in a tense, anxious or high pressure situation, your breathing rate increases dramatically. On the contrary, when you’re relaxed in peaceful surroundings your breath slows to a calm, measured rate. We can’t always control our circumstances, but we can learn to breathe more evenly no matter what environment we are in, especially when under duress.

Realizing the importance of breath, not only do I emphasize deep and steady breathing during my yoga classes, but also give private classes in pranayama or breath control. For more information or to book an appointment with me, call toll-free at 866.428.3799.
Following is information about my group yoga course:
Date: Every Monday Night
Time: 19h15 – 20h30
Place: Birla Wellness Center, Cheneville, Quebec
Cost: $150 for 12 sessions or $15 per session.

One of the most important aspects of yoga and pranayama is first knowing how to breathe. There is a three-step process of yoga breathing that involves the abdomen, the diaphragm, and upper chest.

With yoga breathing you can train yourself to breathe more slowly and more deeply. You can reduce your breathing rate from about 15 breaths a minute to 5-6, that is about one third of the breathing rate. Among other things, it leads to lowering of blood pressure, relaxing body tensions and quieting our nerves. It helps slow down the heart rate as more oxygen can be pumped even with less number of breaths. Deep breathing is like a deep massage on our internal organs, resulting in better digestion. And as we grow older, it helps reactivate a sluggish diaphragm, leading to better circulation. Uric acid in the blood is reduced, helping to alleviate joint pains. We can all benefit from the great feeling of inner calm and peace, that deep breathing brings, helping reduce negative emotions, such as anxiety, fear, sadness, and depression.

Paramahansa Yogananda in his book, Autobiography of a Yogi, speaks about the benefits of deep breathing. In the chapter The Science of Kriya Yoga, he says, “Many illustrations could be given of the mathematical relationship between man's respiratory rate and the variations in his states of consciousness. A person whose attention is wholly engrossed, as in following some closely knit intellectual argument, or in attempting some delicate or difficult physical feat, automatically breathes very slowly. Fixity of attention depends on slow breathing; quick or uneven breaths are an inevitable accompaniment of harmful emotional states: fear, lust, anger. The restless monkey breathes at the rate of 32 times a minute, in contrast to man's average of 18 times. The elephant, tortoise, snake and other animals noted for their longevity have a respiratory rate which is less than man's. The tortoise, for instance, who may attain the age of 300 years, breathes only 4 times per minute.”

One of my favorite sites that explains deep breathing really well is Three Step Yogic Breathing Exercises. Here is the link below:
http://yogainmyschool.com/2009/08/10/three-step-yogic-breathing-exercises/

If you would like to learn the three-phase yoga breath in person, I would be more than happy to show you. Also I would like to offer my massage services as often I find my clients, when attempting to do the three-phase breath, are having trouble due to a tightness in the sternum, chest or other area. By releasing the knots of tension in these areas, it is almost magical how deep the breath can become. I would enjoy hearing from you. You can contact me any time regarding your questions or to schedule time for massage or practicing the breathing technique together.

As I always say to myself, we only have so many breaths; we might as well make each one count.

In the past few months, I talked about the importance of pranayama, a very useful technique in learning to deepen and extend our breath. Breathing is life. Through pranayama, our breathing is strengthened and our physical vitality is increased.

The technique is composed of 3 phases: puraka meaning inhalation; recaka meaning exhalation; and, kumbhaka meaning retention. In the last article of the series, we will examine the importance of each of these phases with an in-depth look at the third phase, retention. I will also give you the last exercise of this technique.

Explaining the functions of puraka, kumbhaka and recaka, Dr Rammurty Mishra, M.D. gives a very thought-provoking explanation in his book Fundamentals of Yoga.

“In breathing exercises, internal and external pressures come into friction and, consequently, they awaken the entire control of the nervous system, the body and senses. For instance, when air is removed, the internal pressure of the lungs and body is decreased and the atmospheric pressure operates forcefully on the whole body to stimulate every body tissue. When air is taken in, the internal pressure is increased and there is friction between external and internal pressure. Consequently, there is no method known to the world to check the restless mind and senses such as ‘pranayam’. It is the powerful engine to lead the mechanism of the body, senses, and mind to the state of perfection.”

1. Puraka—The inhalation phase
Through the inhalation process, we consciously fill our lungs with air through one nostril in a regular, rhythmic and measured way. It is important to breathe in to a specific count while blocking the other nostril. Most of us suffer from a lack of oxygen. Through pranayama, our cells are nourished with this vital element which helps strengthen our immune system and sustain our life.

Oxygen not only gives us life but also destroys the harmful bacteria in our bodies without affecting the beneficial bacteria that we need. According to the East, the inhalation process also fills our body with prana, a Sanskrit word, which translates as life force and in Chinese is referred to as chi. It is considered the vital energy of the universe. As Atreya describes it in Prana: The Secret of Yogic Healing, “Prana rides on the breath. It enters and exits the body following the movement of the breath.” Our entire body relies on prana, which strings body, mind, and spirit together like beads on a strand. This pure energy is the force necessary to keep us alive.

2. Recaka—The exhalation phase
Through the exhalation process, we consciously expel the air from our lungs through one nostril to a specific count while blocking the other nostril. The exhalation should be identical to the inhalation count as balance is key to pranayama. The exhalation process helps eliminate from the body harmful toxins, referred to as ama in Hindi.

3. Kumbhaka—The breath retention phase
Normally when we breathe, we inhale and exhale immediately after. Oxygen and prana are therefore not fully utilized by the body. The unique process of kumbhaka, breath retention, allows the full utilization of oxygen and prana to be absorbed in the tissues and lungs.

There are two phases of breath retention in pranayama: immediately after the inhalation phase and after the exhalation phase. When we hold our breath immediately after inhaling, we expand our lungs and fill them with pure air, which can therefore reach each cell of our body. This process purifies and strengthens the lungs. When we hold our breath immediately after exhaling, our lungs contract and the impure air is squeezed out of them. This process is said to increase longevity.

Recognizing both the importance and powerful effects of performing kumbhaka, Swami Satyananda Saraswati, founder of the Yoga Research Foundation cautions that, “Pranayama is very powerful. Persons with physical ailments should attempt these techniques with guidance. This applies especially to those who are aged or who have coronary disorders. Additionally, if any irregular effects are noticed after one has started pranayama, then the practice should be immediately stopped and expert guidance sought. Furthermore, the series of techniques must be learned gradually, as it is intended to take place over a long period of time. Never rush on to a new stage of practice until you have completely mastered those which precede it. If these suggestions are followed, the practice of pranayama will bring you many great benefits.”

Last moth, you practiced retaining your breath after inhaling. This month, we conclude with the fourth and last step of this technique, which is retaining your breath after inhaling and after exhaling.

Technique #4:  Inhaled & Exhaled Retention (Antar & Bahir Kumbhak)

• Adopting the Nasikagra mudra position (please refer to the previous articles), close the right nostril with the tip of your thumb, and inhale slowly through the left one for the count of 5.
• While keeping the right nostril closed, close the left one with your ring finger, preventing any air from escaping through either nostril. Retain your breath for the count of 5.
• Keeping the left nostril closed, exhale through the right one for the count of 5. (Try emptying your lungs as much as possible, without forcing).
• Still keeping the left nostril closed, close the right one preventing any air from entering back into your lungs. Keep your breath held-out for the count of 5 – again without forcing.
• With the left nostril still closed, inhale through the right one, for the count of 5.
• Still keeping the left nostril closed, close the right one preventing any air from escaping from your lungs. Retain your breath held-in for the count of 5.
• While keeping the right nostril closed, exhale through the left one for the count of 5.
• Still keeping the right nostril closed, close the left one preventing any air from entering back into your lungs. Keep your breath held-out for the count of 5. This completes one round. Practice 5 rounds.

Breath is “the thread of life”. It ties our soul to the body and, as a result, we exist. In physical terms, we know that if we stop breathing, we stop living; yet it is this same breath when mastered through the various techniques of pranayam, that breathlessness - the ultimate achievement of Swaradaya - becomes deathlessness. Remember that this technique must be learned gradually, as progress takes place over time.

Good luck in your practice of pranayama and please feel free to contact me for any questions or scheduling time to practice these techniques together.

In the past few months, I talked about the importance of pranayama, a very useful technique in learning to deepen and extend our breath. Although breathing is one of our involuntary body functions — it happens whether we think about it or not — by regulating our breath through yoga breathing we are able to deepen it and bring about changes in our consciousness, including establishing better overall health.

The technique is composed of 3 phases: puraka meaning inhalation; recaka meaning exhalation; and, kumbhaka meaning retention. So far, you have seen the first two steps of this technique during which we have worked on the inhalation and the exhalation. In the first step, you practiced inhaling and exhaling from the same nostril. In the second step, you practiced alternate breathing from both nostrils. In the third step of this technique, you will incorporate the third phase of the pranayama breathing technique, that is retention.
Remember that this technique must be learned gradually, as progress takes place over time. With that in mind, we will never insist enough on the importance of never rushing on to a new stage of practice until you have mastered the previous steps. This is the best way to obtain the most benefits. Therefore, if you are new to this series of articles, please refer to the preceding ones.

As I mentioned already, you can do this technique sitting either on the ground, or in a chair. It is advisable to place a woolen blanket over your meditation seat and yogic texts further recommend it be covered with another layer of silk as it is said to provide insulation against the gravitational pull of the earth. For those of you who are not familiar yet with this technique, I am including once again the nakisagra mudra, which is the positioning of the fingers while practicing the technique.

Nasikagra Mudra

Positioning your fingers for the Breathing Technique

The thumb and the first three fingers of the right hand
are used in the Nasikagra mudra.

The index and middle finger are placed against the forehead.
The thumb is placed gently on the side of the right nostril.

 The ring finger is placed gently on the side of the left nostril.

 If you find this position difficult to hold for any length of time, you can support
your right elbow with your left arm, as shown in the picture to the right.

In this month’s technique, you will practice retaining your breath after inhaling. Next month, we will conclude with an explanation of the last step, which is retaining your breath after exhaling.

Technique #3: Retention after Inhalation (Antar Kumbhak)

• Once again using the Nasikagra mudra, close the right nostril with the tip of your thumb, and inhale slowly through the left nostril for the count of 5.
• While keeping the right nostril closed, close the left one with your ring finger, preventing any air from escaping through either nostril. Retain your breath for the count of 5.
• Now open the right nostril, and exhale for the count of 5.
• While keeping the left nostril closed, inhale through the right one, for the count of 5.
• Still keeping the left nostril closed, close the right one preventing any air from escaping through either nostril. Retain your breath for the count of 5.
• Now open the left nostril, and exhale for a count of 5. This completes one round. Practice 10 rounds.

In addition, as I mentioned in the first article of this series, you will benefit tremendously by doing the paschimottan yogic exercise before doing the breathing technique (please refer to part I of my article in the newsletter of March 2011). This exercise stimulates the manipura chakra, and is very effective to increase digestive fire. It also tones the entire digestive track. By stretching the whole spine, the central nervous system (CNS) pushes the pranic impulses to the higher centers.

Also, it is highly recommended to use a Neti pot in order to benefit even more from pranayama. By doing so, you will breathe deeper which will facilitate your pranayama practice. However, in addition, you will take advantage of the many benefits that the Neti pot brings (please refer to part II of my article in the newsletter of April 2011).

Next month, you will learn the last step of this technique. I will also explain in greater detail each phase of the pranayama technique, inhalation, exhalation, and retention. In the meantime, good luck in your practice and please feel free to contact me for any questions or scheduling time to practice these techniques together.

In last month’s article I talked about the importance of pranayama, a very useful technique in learning to deepen and extend our breath. Although breathing is one of our involuntary body functions — it happens whether we think about it or not — through yoga breathing we are able to control it for specific mental and physical benefits. The technique is composed of 3 steps: puraka meaning inhalation; recaka meaning exhalation; and, kumbhaka meaning retention.
Last month, I explained the first technique where we inhale slowly through the left nostril for the count of 5 - then exhale through the same nostril for the same count and repeating with the right nostril 5 times. I also suggested that you practice it for one month. Now let’s go on to the 2nd pranayama technique. Last time, you learned to inhale and exhale from the same nostril. In this technique, you will include alternate breathing with both nostrils.

As I mentioned already, you can do this technique sitting either on the ground, or in a chair. It is advisable to place a woolen blanket over your meditation seat and yogic texts further recommend it be covered with another layer of silk as it is said to provide insulation against the gravitational pull of the earth.

Technique #2:  Alternate Nostril Breathing

- Assuming the Nasikagra mudra, as explained last month and as seen in the illustration, close the right nostril, and inhale through the left one for the count of 5.
- Then close the left nostril and breath out through the right nostril for the same count.
- While keeping the left nostril closed, inhale through the right nostril, for the count of 5.
- Now close the right nostril and exhale through the left one for the same count.
- This completes one round. Practice 10 rounds.

Practice Tips:
There should always be a smooth, uninterrupted flow in your breathing.  Do not forcibly prolong the inhalation or exhalation, or hold your breath or pause between inhaling and exhaling. After you have practiced this technique for one month, in our next article, when I explain Step 3, you will be ready to incorporate the third aspect of the pranayama technique of breath retention along with inhalation and exhalation.

Nasikagra Mudra

Positioning your fingers for the Breathing Technique

The thumb and the first three fingers of the right hand
are used in the Nasikagra mudra.

The index and middle finger are placed against the forehead.
The thumb is placed gently on the side of the right nostril.

 The ring finger is placed gently on the side of the left nostril.

 If you find this position difficult to hold for any length of time, you can support
your right elbow with your left arm, as shown in the picture to the right.

Ghanshyam, the Birla Center’s Director, highly recommends the use of the Neti pot in order to benefit even more from pranayama. In my own experience, I have found the Neti pot really helpful to breathe deeper. This has been a great advantage in my daily yoga and meditation practice. I do the Neti pot in the morning as part of my routine. Because I found the effects of the Neti pot cleansing so amazing, I felt it would be a good idea to include the technique here for you and lists the benefits. A Neti pot can be purchased at any health food store near you.

Gently insert the spout of the Neti Pot into one of your nostrils. As the tip is rounded and tapered, it will fit snugly and comfortably.

Tip your head to the side allowing the warm saline solution to flow from the upper nostril and drain downwards out the other. The entire process for both nostrils only takes a couple of minutes.

Benefits

1. The Neti pot eliminates bacteria-filled mucus in the nose.
2. It is beneficial for illnesses such as asthma and bronchitis, as it reduces the tendency for mouth breathing, as the nostrils are free from mucus.
3. It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches and mental tension.
4. It helps flush the tear ducts, giving clearer vision and sparkly eyes.
5. It reduces the sensitivity of the olfactory nerves, helping to restore the sense of smell, thereby benefiting the relationship with taste and the digestive processes.
6. It has subtle effects on the pineal and pituitary glands which control the hormonal system, thus helping to harmonize emotional state.
7. It affects the Ajna chakra by helping to awaken higher states of meditation.
8. It helps to stimulate better powers of visualization and concentration and gives a feeling of lightness and clarity to the mind.

Good luck in your practice and please feel free to contact me for any questions or scheduling time to practice these techniques together.

We are often victims of our thoughts, and have difficulty controlling what goes on in our minds. As a result, many fears, anxieties, and worries can consume us having an adverse effect on our breathing. Stress activates our sympathetic nervous system, releasing many stress chemicals such as adrenalin and cortisol throughout our body. These chemicals are necessary to help us deal with stressful situations that call for action. However if we remain stressed over a long period of time this fight flight response has an adverse effect on our overall health causing us to tighten our chest and core muscles resulting in shallow breathing.

In addition, the body can’t distinguish between a real situation triggering the fight flight response or the projected fears and anxieties created in our mind resulting in a continual state of stress. For example, we not only experience stress writing an exam but we cause our body to suffer multiple times as we mentally anticipate taking the exam before it actually takes place. As a result, stress-producing thoughts can not only steal our peace of mind, but also increase the aging process affecting our overall health and wellbeing.

When our breath is shallow, we decrease the flow of oxygen in our body, which hampers the functioning of our metabolism. As a result, our energy is low, causing us to be easily fatigued and reducing our mental clarity. Stress is one of the major causes of shallow breathing. If we remain stressed over a long period of time, it will wear down our body, and our health can be adversely affected. Massage is one of the fundamental and easiest ways of helping reduce and eliminate stress from our body. Massage brings about a parasympathetic response of rest and repair resulting in a much calmer and deeper breath.

We often find two types of breathing patterns: breathing from the lungs or the belly. Often our pattern of breathing is confirmed by improper body posture accompanied by certain muscles being overworked or underworked. In lung breathing, we use the chest, scalenes and shoulder muscles to inhale and exhale. As a result all these muscles get extremely overworked, tight and fatigued. In belly breathing, we utilize the abdominal and back muscles to fill the lungs with air. As a result the rectus abdominis and lower back muscles can become overworked and fatigued.

Depending on our particular breathing pattern, will determine the massage technique that will be applied to unlock the related muscles in order to help the thoracic cage and diaphragm have a greater range of motion.

In our massage work, we are aiming for the client to achieve what is referred to as Two-phased Breathing. This technique utilizes the lower abdominals as well as all the chest and shoulder muscles. It starts by our breathing deep into the belly, filling the lower lungs and then continuing up into the chest, expanding the upper lung to full capacity. This will greatly enhance the depth and quality of breathing which will give a better oxygenation throughout the whole body.

Something as simple as unlocking the fixed breathing patterns can change our consciousness and make us happier. Deeper breathing can improve mental fitness by heightening concentration, peace of mind and emotional stability.

By applying the proper massage techniques we can free up the thoracic cage so that we have the ability to increase the depth of our breath enhancing our ability to tap into the prana of life, and maintain a state of peace and alertness throughout even the most trying of circumstances. Undoing locked breathing patterns helps us feel more joyful and rejuvenated.