Full Breathing & Healthier Life

Q. Why the topic raised at all? When we day in & out are breathing, living and enjoying the life?

Ans. There are people with different ailments while some struggle with their:

1. Energy
2. Others with their weight
3. Sugar
4. Hyper tension & So on
5. However most common problem & struggle in life is

“Struggle with Breathing”

Whether it is Asthma or chronic Respiratory problem like Bronchits and often people cosider it

“Their lot in Life.”

All the doctors usually use ‘ inhalers or ‘Anti-biotics’

“However there a very few who give their breathing a second thought

If we analyse from the angle of Yog then we can easily conclude that “ Most of us struggle because of
our everyday breathing style

Before I start the discussion I would like to ask you a few questions

1. How do you feel you breathe?

2. How do often you work on your breathing?
3. What would happen if we don’t breathe at all?
4. Do you really stop breathing sometimes; then, when on which occasions?

Answer to _________ 2 questions would be simple that you breathe voluntarily & do not put in any
effort or attention towards breathing and we breathe only for our ‘survival’.

Answer to q3 is yes! We do stop breathing in certain extraordinary situation __________

I. when you scolded by your boss.

II. When at home when you are scolded by someone without any fault on your part.

Repeating the earlier question ________________________-

Q. what is the necessity of discussing the above topic when it is natural way & in voluntarily manner?

Answer: 1. The above discussion is based on the Maharishi Patanjali Ji’s ‘EightFold’ path to achieve
Moksha or Salvation & where in he has laid the biggest stress on” Breathe Control” called ‘Pranayam’
As for him the help us in Rejuvenating, the trillions of our body cells which in turn throw away ‘
Toxic Impurities’ of our body & by having extra input of oxygen.

In fact nature has provided us 2 lungs in number & with usual & normal breathing we are only 20% - 30%
of the capacities of lungs.

Now, if inch towards 80% - 100% capacity, we are sure to inhale more of oxygen & which is the basic
ingredient for our body cells’ survival.

Thus, extra oxygen we are sure to have reduce our toxic impurities and clear & clear blood & have the
road towards disease free life.

The above in turn is sure to

i. Boost our emotions

ii. Disease free body & thus stress free mind & hence, would result in ____________
performance

2. and the important reason is PAST YOGIS have been saying that we are having a fixed number of our
breathe in our life time. Thus, by taking a fast breathe we consume our ‘Quota of Breathes’ faster and
quicker & thus, undermine our longevity.

If we have a look around, we find that even nature provides long life to these creatures who breath
slowly. In quote a few examples:

1. Human being breathe 12-15 breatghes per minute & live upto 100 yrs.
2. Giant tottoise breathes 2-4 times per minute & live upto 200yrs.
3. A rat breathes 80-200 times per minute and has a life span of 2-1/2 -3 yrs. Only

Thus, there is a need to fully breathe by full capacity of our lungs & indirectly reducing the per minute
‘Rate of Breathing’ for having cheerful, healthy and long life .

“ ”

It is a Sanskrit word consisting of two words

1. which we call ‘ Life Force’

2. means its in and out movement

1. “ controlling the breathe to create beneficial flow of energy through the entire body.

2. In other words, it means to breathe fully and slowly and consistently using the ‘Full Lung

Capacity’.
 In our language we call this step as Deep Breathing &we do observe when:

i. We stop after running fast.

ii. When we are in deep sorrow mood

Note: it should be clearly understood that in Yog there is no word as deep breathing instead it is full

breathing meaning to utilize full capacity of our lungs.

There is an old saying that you are as you eat.

Here in Yog it is “You are as you breathe”

Benefits:

Breathe control is a unique Maharishi Patanjali’ ‘Eight Fold’ path

Though its basis is Respiratory System which helps us to use body organs to regulate certain vital _____

but the practice itself has a specific effect on mind.

1. The voluntary use of breath creates calm, focus and sense of grounding and finally leads to more

spiritually minded awareness.

2. With more oxygen it improves our Digestion System.

3. Nervous System becomes more efficient.

4. Circulating System i.e. blood etc. becomes more efficient.

5. Body Immune System becomes effective & efficient.

6. Our Physiology comes to a state of balance.

7. With body & mind’s improvement, we become spiritually uplifted.

 8. Becoming healthier, we can live peaceful and longer span of life.

9. Rather than undermining our ‘Intention to Live’a healthier life body itselfstarts supporting us.

10. My own case of two diseases, method to adopt Full Breathing

Way to adopt Full Breathing

The basic approach to achieve Full Breathing is to shift from voluntary stage to involuntary stage.

Procedure:

To have Full Yogic Breathe,

1. We should inhale slowly by expanding our abdomen fully counting up to 10.

2. Contract your abdomen as you exhale counting double than that of Inhaling process( i.e. 20 against

10 of Inhaling)

Caution: the contracting of abdomen should not mean squeezing it. In fact, it should be natural as

possible.

How to check that you are brteathing fully?

For this lie on the floor on your back and keep a big & heavy book say English dictionary on your belly.

1. Now, if you are having a typical and normal shallow breathing, you will not be able to see the

book any more,

2. To practice Full breathe : inhale through ‘Nose’ allowing your abdomen to expand without

forcing the breath. Now, you ca watch the book moving up. Exhale slowly through the ‘Nose’ &

then watch the book lowering.

3. Continue the p[rocess of watching the book to Rise & Fall for 10 minutes at a timeto begin with.
Caution:

1. you have to breathe slowly & this is how you are to breathe ultimatelythroughout the day.

2. Full breathe is not something to be practiced for a few minutes & then forgottren for the rest of

the day.

3. In fact, the ‘Mantra’ is “ Breathe of Fully Each And Every Moment of Your Day”.

4. It is also be understood that it is not that easy as since to sustain the “Healtheir Habits, it has to

be developed”, over a period of time. So that, it becomes a part of your life.

How to programme yourself for Full Breathe?

Day 1: switch of your all routine programmes at one other of the day

Day2. Take 5-6 full breathe & then some of your activities.

Day2: breath once at 1:00 pm & then at 6:00 pm ---- twice the day 1

Day 3: say 9:00 am, 2:00 pm, 7:00 pm & 9:00 pm

Day4: 4 times say 9:00 am, 2:00 pm, 4:00 pm & 9:00 pm three times than day 3.

Day5: five times say 9 am, 11 am, 2 pm, 4 pm, & 8 pm.

Day6: six times at 9 am, 11 am, 1 pm, 3 pm, 6 pm, 8 pm.

Day7: in this way continue building your habit seven times for full breath.

2nd week: each 7 day repeat the schedule of day 7 of last week.
The above will help you to develop the habit of breathing fully all the day long instead of choosing time

as selected for week 1 & 2.

Note:

1. Take care that while breathing in & out (of course in the ratio of 1:2) you concentrate your

thoughts on breathing only.

2. Inhale until without facing the breath. Breathing flow should be easy.

3. Exhale while relaxing the chest & then pull your abdomen half way in Don’t contract the

abdomen.

4. Buld the timing incremently by one minute each morning for fifteen days.

5. Create full brathe practice before going to bed. This will help you to relax & to have a sound

sl;eep.

Pran:

If Pran is ‘Vital Energy’ & life life sustaining force which keeps us alive & on the move. It exists in the

form of physical, mental, sexual, cosmic, spiritual, electrical and magnetic power that generate vigour in

the body.

It is the fundamental energy & breath of life which keeps the body alive, healthy & active. This vital force

is working so long ‘Pran’ exists in body.

We normally use the term _________________________________________--

Types of Pran:

There is one Pran or universal force throughout this body but as per yog different names have been

given based on various ‘ Functions & Physical actions’ in various system of the parts of the body.
It should be understood that:

Our state of mind is closely linked to quantity of Pran within.”

The more content a person more Pran is conversely more disturbed person is one who, whose energy

dissipated on bade

As per Yogic tradition the above life force is called Pran is divided further into 4 more forms with: Pran

being the primary face which moves the life forward which other four derive energy for pran.

i. Appan this facilitates downward movement like a lady giving birth to a child.

ii. Uddan this facilitates upward movements & growth including speech & self expression.

iii. Sammana: it flows in the central region and is responsible for digestion excretion of

digestive system i.e. stomach, liver, pancreas & intenstine.

iv. Vyaan: it facilitates circulation of materiall substance like food, water, blood & mental

thoughts and controlling of joints & movements of muscles.

v. In fact, while practicing the full breath we always work to manipulate the above five Pransas

within the body, mind & align our work in total balance.

Types of Pranayam to be followed while achieving Full breath stage:

1. Mastika

2. Alom vilom

3. Ujjai

4. Kapaal bharti

5. Bhramri

6. Sheetali

7. Palaavini
 8. Shva asan

special instructions for Pranayam:

1. Practice in open space where there is no dust or smoke

2. It is not recommended windy atmosphere.

3. Wear loose clothes as per season

4. Empty stomach practice Pranayam which means after four hours of a half an hour before meals

5. You should increae the practice daily

6. Once increase the timing in minutes

7. Performance time is morning time

8. No mustika surya bhedi in summer

9. Keep controlled food intake

10. Have bath after half an hour of pranayama, but perform to practice after bath

11. To avoid energy flowing in earth use blanket & a while start on it.

12. Have shavaasan after every pranayama

13. Constant & rhythm practice

14.