TRAINING

THE BREATH
BREATH IN DAILY LIFE
When you observe that your
breath is serene, deep, and
without any unnecessary pause,
you will experience a sense of
great comfort and joy.
~ Swami Rama (1925-1996)

Despite its profound

importance, for the most part
breathing is a background
activity; its ceaseless flow
remains on the periphery of our
awareness. We are not aware
that it is embedded in our every
thought and movement.
Control and awareness of the
breath plays an enormously
important role in the selfregulation techniques of yoga,
for it is through the apparently
fragile (but ultimately strong)
thread of breath that entrance is
gained to inner dimensions of
the psyche where balance,
peace, and stability can prevail
in the face of tension and stress.

ChristyMannino
CertifiedHolisticHealthCoach
RYT200YogaInstructor
7173830499
www.ahealthfullifequest.com

Weknowhowtobreathe.Itissomethingthatoccurstousautomatically,
spontaneously,naturally;wearebreathingevenwhenwearenotawareof
it.Soitseemsfoolishtothinkthatweneedtobetoldhowtobreathe.Yet,
ourbreathingcanbecomemodifiedandrestrictedinvariousways,notjust
momentarily,buthabitually,andwedevelopunhealthyhabitswithouteven
beingawareofit.

Intodayssociety,wetendtoassume(slouched)positions,takeshortened
breaths,andcarrymentaltensionintheformofstress.Wealsolivein
conditionsthatarenotconduciveforthehealthofourrespiratorysystem.
Thesefactorscanproducediminishedlungcapacityandrestricted
breathing,carryinglongtermaectsthatcantouchjustabouteverypartof
ourbodyandmind.

IMPORTANCE OF THE BREATH

Breathingisimportantfortworeasons.First,itistheonlymeanstosupply
ourbodiesanditsvariousorganswiththesupplyofitsmostvitalnutrient,
oxygen.Oxygenisessentialfortheintegrityofthebrain,nerves,glands,and
internalorgans.Wecandowithoutfoodforweeksandwithoutwaterfor
days,butwithoutoxygen,wewilldiewithinminutes.Pooroxygensupplyis
commonaswegetolder,worseduetolifestylechoiceswemake,andaects
allpartsofourbody.Fordecades,scientistshavelinkedpoorcirculationof
oxygentoheartdisease,stroke,andevencancer,whilebrainfog,
sluggishness,andirritabilitycanbeattributedtooxygendeprivationofthe
brain.

Thesecondrolethatbreathingplaysistoprovideameanstoridthebodyof
wasteproductsandtoxins,aidingtopurifythebloodstream.Whenwe
inhale,webringinoxygen,rejuvenatingandfeedingourblood;whenwe
exhale,weridthebodyofcarbondioxide,reducingthetoxicbuildupinour
blood.Bypurifyingthebloodstream,everypartofthebodybenefits,aswell
asthemind.Oneofthemajorsecretsofvitalityandrejuvenationisa
purifiedbloodstream,andthequickestandmosteectivewaytopurifythe
bloodstreamisbytakinginextrasuppliesofoxygen,andthoroughly
releasingthecarbondioxide(andtoxins)backout.

SHALLOW BREATHING
Theproblemwiththewaywebreathenowisthatitisoftenshallowand
quick.Weareconstantlyinahurryandourmovementsandbreathfollow

suit.Stressmakesusbreathmorequicklyandlessdeeply.Ouremotions
seemtoswingfromuptodowninamannerofminutes.Technologycreates
amoresedentarylifestyle.Workingindoors,wetakeinlesscleanair.

Page2
Itseasytoseehowthisshallowbreathinghabithasevolved.Understanding
thatiteectivelyisstarvingeverysinglecellofourbodyofoxygen,which
resultsinlowervitality,decreasedbrainfunction,poorcirculation,
prematureaging,aloweredimmunesystem,andamyriadofotherfactors,itisessentialthatwebreakthishabit.The
goodnewsisthatitiscompletelyreversiblebytrainingthebodytodevelopdeepbreathingordiaphragmatic
breathinghabits.

DIAPHRAGMATIC BREATHING

TRAINING
THE BREATH

Diaphragmaticbreathing,alsoknownasabdominalbreathing,bellybreathing,ordeepbreathing,isbreathingthatis
donebycontractingthediaphragm,amusclelocatedhorizontallybetweenthechestcavityandstomachcavity.This
deepbreathingismarkedbyexpansionoftheabdomenairentersthelungsandthebellyexpandsratherthanthe
chest(shallowbreathing)whenbreathing.

Diaphragmaticbreathingincreasesoxygenation
inthelungs,resultinginnumeroushealth
OVERVIEW OF BREATH
benefits,includingimproved:
TRAINING

Qualityandpurityoftheblood
Step One: Breath Awareness
Regulationofthenervoussystem
Learn to practice sustained
breath awareness, observing the
(brain,spinalcord,nervecentersand
breath as it flows in and out
nerves)
Heartefficiencyandstrength(reduced
Step Two: Breathing
bloodpressure,lessheartdisease)
Through the Nose
Lungcapacityandstrength
Form the habit of breathing
Brainfunction(concentration,thought,
through the nose
emotions)
Digestionandassimilationoffood
Step Three: Diaphragmatic
Glandfunction(namelythepituitary
Breathing
andpineal)
Learn to recognize the sensations
Circulationofbloodtoandwithinthe
associated with diaphragmatic
organs
breathing
Relaxationofthemindandbody,
resultinginlessstress
Step Four: Strengthen the
Weightmanagement
Diaphragm
Skinelasticity(moreyouthfulaffects)

Step Five: 5 Qualities of

Good Breathing
BREATH TRAINING
Practice letting the breath be (1)
deep, (2) smooth, (3) even, (4)
without sound, and (5) without
pause

Itsconvenientthatwedonothavetoconstantlymonitorthebreath,but
thiscanhaveunintendedanddetrimentalconsequences.Theseconditions
caneasilybereversedthough,andwithafewminutesoftrainingand
practiceeachday,restoringourvitalityisliterallyonlyabreathaway.

Breathtrainingisasystematicprocess.Thefollowingstepsandexerciseswillhelpyougraduallyrestoreyourbreathto
itsmostecientfunctioningcapabilities.Getintothehabitofestablishingaregularpracticemorningandnight.Asyou
progress,findwaystoaddthesetechniquesintootherpartsofyourdaymiddayorbeforemeals,forexample.
Resources: HolisticOnline.com
Himalayan Institute

TRAINING THE BREATH

STEP ONE: BREATH AWARENES

Thefirststepinbreathawarenessistocultivateasustainedawarenessofthebreathasitflowsinandout.Yoga
stretchesandposturescanhelpyouaccomplishthis,asthefollowingseriesofsimplemovementswillmakeclear.

Standerectwithyourarmsalongsideyourbody,yourfeethipwidthapartand
paralleltooneanother.Asyouinhale,liftthearmsouttothesides.Exhaling,
letthearmscomedown.Dothisanumberoftimestofeelthecoordinationof
breathandmovement.

Next,inhaleandcontinuethemovementuntilthearmsareparalleltoone
anotheroveryourhead.Exhaling,lowerthearmsbacktothesides.Again,
repeatthemovementanumberoftimestomakethecoordinationofbreath
andmovementnatural.

Finally,liftthearmsoveryourheadandholdthemthere,claspingthepalms
together.Althoughyouareholdingthestretch,donotholdyourbreath;
continuetobreatheoutandinwithoutpause,maintainingyourawarenessof
thebreath.Ifyourelaxyourabdomenyouwillfeeladramaticexpansionand
contractionthereandatthesidesoftheribcage.Thesemovementsarethe
resultofdeepbreathing.Whenyouareready,exhaleandlowerthearms.

Coordinatingyourbreathingwiththemovementofyourbody
heightensbreathawarenessandproducesamorerelaxedstretch.It
willimproveyourunderstandingofthemusclesofbreathing,deepen
thebreath,identifyandrelaxunconsciousmuscleresistance,andcalm
yourmind.

CLEANSING AND NOURISHING

Asyouobserveyourbreathing,youwillnoticethattheinhalationand
exhalationservedierentpurposes.Whenthebreathflowsin,itcarries
energyalongwithit,revitalizingthebodyandmind.Whenthebreath
flowsout,itgathersthewastesthatthebloodhasbroughttothe
lungs,andbearsthemaway.Theinhalationisinvigorating;the
exhalationusuallyrequirelittleeortandisrelaxing.Atranquil,steady
awarenessofthisprocessplaysanimportantroleinvirtuallyevery
aspectofyogapractice,andinourdailylives.

EXERCISE: RELAXED BREATH AWARENESS

TheRelaxedBreathAwarenessexerciseshouldbepracticedeach
morningandevening.Itwillformafoundationforotherbreathing
exercisesaswellasforrelaxationandmediation.Itwillalsoprovidean
experienceyoucanreturntoattimesofstressandtension.

Youwillfindthattheprocessofwatchingthebreathaectsthemind
itgraduallyrelievesthefreneticpaceofthinking,andacalmfocus
develops.Eachexhalationfeelsrelaxation,andeachinhalationfeels
nourishing.Withpractice,itwillsoonbepossibletobringyour
awarenesstoyourbreathingatothertimesoftheday.

Exercise:

Relaxed Breath Awareness

(This exercise can be recorded
and played back as you practice)

Lie in the corpse pose on a firm, flat

surface. Close your eyes and let your body
rest. Take a few minutes to adjust to the
stillness of your posture. The floor will
support you, and you can release into it.
When you are ready, bring your awareness
to the flow of your breathing. Feel the
breath flowing out and then flowing in. As
the breath flows out, it cleanses, carrying
away wastes and fatigue. As the breath
flows in, it draws in fresh energy and a
sense of well-being.
Soften the abdomen, releasing tension
there and allowing it to rise and fall with
each breath. Relax the muscles of the rib
cage. Let the breath flow without pausing
after the exhalation or after the inhalation.
Again and again observe the flow of the
two streams of breath. Recognize the
difference in the sensations associated
with the exhalation and inhalation.
Become familiar with your breathing
without trying to judge whether you are
breathing correctly. Just feel the two
streams of breath.
Remain resting and aware of the breath
for 5 minutes. You may find that your
mind relaxes and your nervous system
becomes calmer, and if this happens just
let it happen, without any attachment to
it. Simply continue watching the flow of
the breath. Then, when you are rested,
slowly cup your eyes with your palms,
open your eyes to your hands, stretch your
body, roll to your side, and come back to a
sitting position.

Resources: Himalayan Institute

TRAINING THE BREATH

STEP TWO: BREATHING THROUGH THE NOSE

InSanskritthenasalareaiscalledsaptapatha,meaningsevenpaths,becauseitistheconfluenceofsevenopenings:
thetwonostrils,thetwotearducts,thetwoEustachiantubes,andthepharynx(theupperthroat).Inaddition,the
sinusesareconnectedtothenosethroughsmallorifices.

Exercise:
Thispivotalpointofourbodies,notsimplyafacialfeature,doesmuch
morethanletairin.Amongitsmanyfunctions,thenasalareafilters,
The Nose or the Mouth?
moisturizes,directsairflow,warmstheair,registersthesenseofsmell,
To gain firsthand knowledge of the difference
bringsinoxygen,createsmucus,providesarouteofdrainageforthe
between breathing through the mouth and the
sinuses,andbecauseofitsproximitytothebrain,aectsthenervous
nose, you may want to try a very simple
system,pituitarygland,andmanyotherstrategicstructures.
experiment. Take 5-10 breaths each to compare

the feeling of breathing through the nose with

Theinsideofthenoseislinedwithacoveringcalledamucous
the feeling of breathing through an open
membrane,whichsecretesmucusthatisconstantlyinmotion,picking
mouth. Observe the length, duration, and style
updustanddebristocarryoutofthenose.Ahealthymucusliningalso
of the breath, as well as its effect as it touches
lubricatesthenoseandmoistenstheair,whichotherwisecanbe
the membrane in the nose and mouth.
Determine for yourself if breathing through the
extremelydrying(asyoucanappreciatewhenitbecomesnecessary
nose really does feel better.
breathethroughthemouth).

Breathingthroughthemouthbypassestheimportantwarming,moistening,andfilteringfunctionsthatnasalbreathing
provides.Italsoresultsinshorterandunbalancedbreathing.Whenbreathingthroughthenose,theinhalationand
exhalationsarebalanced(induration),andthepassagewaysremainopenfortheentirelengthofthebreath.

Duringpeaktimesofeortwhenthebodysneedforoxygenrequiresarapidexchangeofair,exhalingthroughthe
mouthmaybenecessaryforshortperiods.Otherwise,breathinginandoutthroughthenoseisbyfarthebestchoice.
Incasesofcongestionwhenthenosepreventstheairfromflowingeasily,asimplemethodofcleansingthenose,the
netiwash,canbeused.

Resources: Himalayan Institute

TRAINING THE BREATH

STEP THREE: DIAPHRAGMATIC BREATHING

Thelungs,unliketheheart,arenotmadeofmusclefibers,andforthisreasontheycannotbreathebythemselves.
Embeddedinthechest,theyareconnectedtotheairsurroundingthebodybyapassagewaythroughthenoseand
throat.Andsincetheyhavenoabilitytoforceairthroughthistube,thelungsarelikeguestsatabanquetbeingserved
tothembyassistants.Theassistants,inthiscase,arethevariousmusclesofrespiration.Toputitawkwardly,wemust
breathethelungs.Thechoiceofmusclesweusetodothis,andourabilitytousethesemusclesskillfully,makesallthe
dierenceinthequalityofourbreathing.

Theprimarymuscleofbreathingsisthediaphragm,andwhenitisfunctioningnormallyitaccountsforabout75percent
ofthevolumeofeachinhalation.Unfortunately,badbreathinghabitsabound,andoftenthediaphragmsfunctioning
getsrestricted,orpartiallyreplacedbyothermuscles.Luckily,thereareanumberoftechniquesforregainingthe
feelingofstrong,diaphragmaticbreathing.

THE DIAPHRAGM
Thediaphragmisadomeshapedmusclelyingbelowthelungs.
Underneaththedomearetheorgansoftheabdomen,andaboveitarethe
lungsandheart.Thediaphragmthusdividesthetorsointotwoseparate
chambers.Bloodvesselsandthedigestivetractpassthroughthe
diaphragm,butotherwisetheorgansaboveandbelowhavenodirect
contact.

Likeeveryskeletalmuscle,thediaphragmcontractswhenitisstimulated
bynerveimpulsesandinhalationtakesplace.Then,asthenerveimpulses
diminish,thediaphragmrelaxes,exhalationtakesplace,andairleavesthe
lungs.Exhalationistheresultofacombinationofforces,themost
importantofwhichisthenaturalelasticityofthelungtissue,whichcauses
thelungstocontractwhentheyarenolongerstimulatedtoexpand.Asa
resultexhalationisusuallyapassiveprocess,andwhenyousitdownina
comfortablechairtorelax,youwillmostlikelyexhale.

Ifnecessary,musclecontractionsintheabdomenandinthechestwallcan
increasetheforceoftheexhalation.Whenyoublowupaballoonorblow
intoyourpalmsonacoldday,forexample,youcanfeeladditionalpressure
fromtheabdominalmusclesduringtheexhalation.

EXERCISES: DIAPHRAGMATIC BREATHING

Diaphragmaticbreathingcanbepracticed,andobserveddierently,in
variouspositions.Inthefollowingtwoexercises,DiaphragmaticBreathing
inCorpsePoseandDiaphragmaticBreathinginSittingPose,payclose
attentiontothemovementsoftheribcageandtheabdomen.Incorpse
pose,theribcageisvirtuallymotionless,andtheabdominalorgans
squeezetowardthefrontofthebodywitheachinhalation.Conversely,in
sittingpose,breathingmovementsshiftnoticeablytothesidesofthe
lowerribs.

Resources: Himalayan Institute

TRAINING THE BREATH

STEP THREE: DIAPHRAGMATIC BREATHING

EXERCISE: DIAPHRAGMATIC BREATHING IN CORPSE AND SITTING POSE
CORPSE POSE

Returntocorpsepose,supportingtheheadandneckwithathin
cushionifdesired.Breathethroughthenose.
Keepingtheelbowsonthefloor,placeonehandatthenavaland
theotheronthechest.Bringyourawarenesstoyourbreath,and
feeltheflowoftheexhalationsandinhalations.
Softentheabdomensothatitisfreetomove.Restthemusclesof
theribcage.Soonyouwillobservethecharacteristicriseandfallof
theabdomen,andthealmostcompletestillnessoftheribcage.
Thatisthesignofdiaphragmaticbreathinginthisposture.(Note:
thatthediaphragmitselfcannotbefeltdirectlywiththehand
sincethediaphragmliesdeepwithinthetorso)
Asyoucontinue,gentlyregulatethemovementofbreathinguntil
itbecomesrelaxedandeffortless.Youarenotpuffingupthe
abdomentomakeitrise;itsimplyrisesastheresultofyour
inhalation.Eachbreathfeelsaboutthesame;theriseandfallof
theabdomenisrepeatedagainandagainwithlittlechangeinthe
breath.
Payattentiontotheprocess.Ifyoufindyourselfopeningyour
mouth,orifthemovementtendstoshifttothechest,tobecome
shallow,ortostop,youwillneedtomakeamoreconsciouseffort
tobreathedeeplyandsmoothlytoexpandtheabdomenwith
eachbreath.
Next,placethearmsontheflooralongsideyourtorso,and
continuetoobservethebreath.Nowwatchthetransitions
betweenthebreaths.Asyoucometotheendoftheinhalationand
theabdomenhasexpanded,simplyrelax,andlettheexhalation
begin.Attheendoftheexhalation,relax,andletinhalationbegin.
Relaxingallowseachexhalationtoflownaturallyintothenext
inhalation.Thereisnopauseinitsflow,andthecycleofbreathing
iscontinuous.
Lieresting,observingthisdeep,relaxedbreathforabout10
minutes.Youmayfindthatregularpracticeeventhemodesteffort
neededtokeepbreathflowingdeeplyandwithoutpausecanbe
relaxed.Watchtheflowofyourownbreathinglikeacomfortable,
detachedobserveronewhoremainsselfawareandinwardly
contentwhosefocusisthemovementofthebreath.
Finally,whenyouareready,bringyourawarenessbacktoyour
wholebody,stretchinanywaythatfeelscomfortabletoyou,roll
toyourside,andreturntoasittingposition.

Sitting Pose
(This exercise can be recorded
and played back as you practice)

Sit erect in any seated posture (sitting on a

flat-seated chair will be fine). Rest your
hands on your thighs or in your lap. Close
your eyes and gently lift your spine so that
the rib cage, the abdomen, and the back
are all free to expand and contract with
your breathing.
Soften the sides of the rib cage, and let the
muscles of the abdomen and back support
your posture with very modest muscle
tone. Now notice how your breathing
results in a quiet expansion of the lower
torso. Much like a fish, whose gills expand
and contract to the sides, you can feel the
lateral movements of your lower ribs.
The blend of movements that feels best for
you is an individual matter. By observing
the movement of the breath and exploring
the balance of movement in the sides,
front, and back, you will gradually arrive
at a breath that flows easily. You will find
that when it is combined with the
expansion of the ribs to the sides, the
abdominal movement is not nearly so
pronounced as when you are lying down.
Continue to observe your breathing,
making it your focus. As time passes,
sense the feelings of cleansing and
nourishing that take place each time you
breathe out and in. Let the breath become
deep, smooth, and event.

Now you can recognize the normal signs

of diaphragmatic breathing in sitting (or

standing) postures. You may find yourself
relaxing as you continue, and you will
notice that this exercise naturally leads to
a steady, seated practice of meditation.

Resources: Himalayan Institute

TRAINING THE BREATH

STEP FOUR: STRENGHTENING THE DIAPHRAGM

Likeallskeletalmusclesinthehumanbody,thediaphragmcanlosemuscletoneandbecomeweakandaweak
diaphragm,usuallytheresultofpoorbreathinghabits,makesforinecientbreathing.Aremedyforthisissandbag
breathing,whichgetsitsnamebecauseduringthepracticeasand
filledbagrestsontheabdomentobuildstrengthandawareness.
Exercise:
Simpleandtimeeective,sandbagbreathingwillnotonlyfortifythe
diaphragm,itwillalsodeveloprelaxedcontroloftheabdominalarea,
Sandbag Breathing
andgiveyoutheconfidenceyouneedtobreatheeasily.
(This exercise can be recorded

and played back as you practice)

DEVELOPING A SANDBAG BREATHING PRACTICE
Onewaytoorganizethepracticeofsandbagbreathingistoestablisha
Lie on your back with a thin cushion
scheduleofthreedaysonandonedayoffforamonth.Gradually
supporting the head and neck. The legs
increasethetimewiththesandbagfrom5minutesto10minutes.
are slightly apart and the arms rest along
the sides of the body, palms turned up.
Practiceonceortwiceaday.Bemindfulofyourcapacity:donot
The spine is not bent to either side.
increasetheweightorlengthofpracticetimetooquickly.Aftera
Relax the flow of breath: feel the breath
monthyouwillfindthatyourdiaphragmhasbeenstrengthened,your
flowing out and in, over and over again:
breathwillbedeeperandmoreefficient,andyouwillfeelnoticeably
soften the abdomen and feel it rise as you
moreconfidentaboutyourbreathing.Thisperiodofamonthspractice
inhale and fall as you exhale.
canberepeatedatanytimetofurtherincreasemuscletone.
Let the breath flow without pause between

the breaths.
YOGA POSTURES TO STRENGTHEN THE DIAPHRAGM
Once the flow of breath is well-established,
Yogaposturescanalsobeusedtostrengthenthediaphragm.Perhaps
place a sandbag weighting 5 to 10 pounds
thebestforthispurposearethetwistingandinvertedpostures.Ina
on the abdomen and begin a period of
twistingpose,theabdominalareaistightened,muchlikesqueezing
weight training. You will find that simply
waterfromadishragbytwistingit;thisincreasesintraabdominal
placing the weight on the abdomen focuses
pressureandforcesthediaphragmtoworkharderasitpressesagainst
your attention there. Breathe out and in,
raising the weight as you inhale and
theabdominalorgans.Andbyfirmlybreathingintothetwisted
lowering the weight as you exhale. You are
abdomen,thediaphragmisstrengthened.
not pushing the bag up by deliberately

protruding the abdomen; the bag rises from

Toalesserdegree,invertedposturescanalsobeusedforthispurpose.
the contraction of the diaphragm.
Whenthebodyisupsidedown,theorgansoftheabdomenrestontop
The weight on the abdomen requires you
ofthediaphragm,insteadoftheotherwayaround,andtheactof
to work a little harder to inhale and
inhalingwillrequirethatthediaphragmlifetheabdominalorgans.
expand the lungs; as you exhale, the
Becausetheorgansoftheabdomenweighasignificantamount,this
sandbag will naturally push down, causing
canalsohelpimprovemuscletoneinthediaphragm.
the breath to flow out quickly. Regulate

your exhalation so that it is relaxed and

approximately the same length as the
inhalation. In this way, sandbag breathing
not only strengthens the diaphragm, it
tones the muscles of the abdomen as well.
Observe your capacity. If you become
tired, take the weight off.
Start with a practice time of about 5
minutes. Then take the weight off,
relaxing the abdomen, and be aware of the
new sensation. You will find a noticeable
difference in the feel of your breath even
after a short period of sandbag breathing.
Resources: Himalayan Institute

TRAINING THE BREATH

STEP FIVE: 5 QUALITIES OF GOOD BREATHING

Theprocessofgivingthebreathanewshaperequirestimeandexperience.Whenwetrytoohardtobreathe

diaphragmatically,weusuallymanagetocreatenewtensions.Butifwedonotdevelopastrongdiaphragmaticbreath
wecannotrelaxoureorttobreathe,andmustunconsciouslyrespond
tobreathingtensionsthatarelargelyoutsideourawareness.Oncethe
5 Qualities of Good Breathing
breathflowseasilythroughthenose,however,andonceitcanbe
maintainedwithamodesteortfromthediaphragm,thenattention
Deep
not shallow
canbegiventothefivebasicqualitiesofgoodbreathingdeep,
smooth,even,withoutsound,andwithoutpause.
Smooth
not jerky

Wheneveryouarerelaxingandobservingyourbreathyoucanscanfor
Even
exhalation and
dicultiesintheseareas,unblockingtensionandallowingthebreath
inhalation are of
tounfoldwiththepassingmoments.
equal length

Without sound

not noisy

Without pause

smooth, unbroken
transitions from
breath to breath

Resources: Himalayan Institute