ALTERNATE NOSTRIL BREATH
I. Benefits:
The Alternate Nostril Breath-
• has a marvellously calming effect on the nervous system.
• helps to overcome insomnia.
• relaxes and refreshes the body.
• purifies the bloodstream and aerates the lungs.
• soothes headaches.
• improves digestion and appetite.
• helps to free the mind of anxiety and depression.
II. Technique:
1. Sit in a comfortably cross-legged position, back straight.
2. Raise your RIGHT hand and place your ringfinger against your LEFT nostril, closing it off. (Figure 129)
3. Inhale deeply and slowly through the RIGHT nostril to the count of four.
4. Close off the RIGHT nostril with your thumb and retain the breath for a count of 1 - 4 seconds. (Figure 129a)
5. Open the LEFT nostril and exhale to the count of 4 - 8 seconds. The longer you can make the exhalation, the better. Concentrate on completely emptying the lungs.
6. Breathe in through that same LEFT nostril to the count of 4.
7. Close off the nostril with the ringfinger again and hold to the count of 1 - 4 seconds.
8. Exhale through the RIGHT nostril to the count of 4 - 8 seconds. This makes up one round.
9. Repeat these rounds of alternate nostril breathing five more times, or up to ten minutes if you are concerned about insomnia.
10. Practice a ratio of 4:4:8, if at all possible. Increase this to 8:4:8 eventually, then 8:8:8, after some months.
III. Dos and Don'ts:
DO NOT push yourself with the holding position or by increasing the ratio until you are comfortable doing so.
DO make the breathing rhythmic, smooth and slow. You can work on making it inaudible eventually.
DO practice the Alternate Nostril Breath whenever you need calming — if you are nervous, upset or irritable.
I cannot over-emphasize the importance of this particular breath. The body and mind are closely inter-related and one influences the other to a much greater extent than medicine admitted to for many years. As an all-round "soother" the Alternate Nostril Breath is incomparable.
(Figure 129)
(Figure 129a)
THE CLEANSING BREATH
I. Benefits:
The Cleansing Breath-
• clears lungs, sinuses and nasal passages.
• relieves colds.
• tones the nervous system.
• strengthens the lungs, thorax and abdomen.
• purifies the bloodstream and clears the head.
• aids digestion.
• stimulates the liver, spleen and pancreas.
II. Technique:
1. Sit in a comfortably cross-legged position or a chair, back straight.
2. Inhale deeply, pushing the abdomen out, and taking in as much air as possible in the space of 1 second. (Figure 130)
3. Whack your abdomen in forcefully to expel the air through the nostrils. The sensation should be one of having been punched in the stomach. (Figure 131)
4. Inhale again by pushing the abdomen out and letting the air rush back into the vacuum created by the exhalation.
5. The whole process, inhalation and exhalation, should take not much more than 1% seconds. Both should be forceful and will be quite audible.
6. Repeat ten times, follow with a complete breath and repeat ten times more.
III. Dos and Don'ts:
DO push the abdomen out as far as you can as you inhale.
DO NOT exhale consciously, but let the action of the abdomen do it for you.
The Cleansing Breath is a cross between the Bellows Breath which is more difficult and the Dynamic Cleansing Breath. It has a marvellous effect of clearing the cobwebs out of your mind and is recommended before any task in which you need energy and mental alertness.
(Figure 130)
(Figure 131)
COMPLETE BREATH
I. Benefits:
The Complete Breath-
• recharges energy.
• purifies the bloodstream and enriches it.
• develops chest and diaphragm.
• strengthens lungs, thorax and abdomen.
• increases resistance to colds.
• calms the nervous system.
• aids digestion.
• clears up phlegm.
• helps to lift depression.
II. Technique:
1. Sit in a comfortably cross-legged position or in a chair.
2. Straighten your back, which will straighten your thorax for easier breathing.
3. Inhale slowly through the nose, breathing deeply, consciously.
4. Take five seconds to fill the lower part of the lungs, by expanding the ribs and pushing the abdomen out. (Figure 132)
5. Concentrate on filling the top of the lungs for the next five seconds. This will expand the chest and tighten the abdomen slightly.
6. Hold the breath for 1 - 5 seconds.
7. Exhale slowly until you have emptied the lungs. (Figure 133)
8. Repeat 4 - 5 times more.
III. Dos and Don'ts:
DO establish a rhythmic rise and fall of your abdomen, to promote regular breathing.
DO attempt to breathe inaudibly after you have gotten the knack of deep breathing.
DO NOT slump. For maximum efficiency the thorax must be straight.
DO concentrate on your breathing alone, with your eyes closed, if you wish. It serves to do the technique better but it is also a preparation for meditation.
DO push your abdomen out as you breathe in and pull the abdomen in as you breathe out.
DO give an extra snort as you exhale to rid yourself of stale waste-matter in the bottom of the lungs.
Oxygen is our most important food and the customary shallow breathing of most people can be compared to the hasty swallowing of food: both cause immeasurable health-problems. If you regularly breathe deeply you can revitalize yourself and rid yourself of the chronic fatigue so common to housewives; you can improve your mental outlook, your digestion and your general health by resisting respiratory ailments.
(Figure 132)
(Figure 133)
COOLING BREATH
I. Benefits:
The Cooling Breath-
• has a cooling effect on the body, and is particularly recommended for fever
• purifies the bloodstream.
• prevents respiratory ailments.
• aids digestion.
• decreases the appetite.
II. Technique:
1. Sit in a comfortably cross-legged position, back straight.
2. Form your tongue into a trough and let it protude slightly from the lips. (Figure 134)
3. Inhale air through this trough with a hissing sound.
4. Hold your breath for 1 - 5 seconds.
5. Exhale through the nostrils.
6. Repeat 5 more times.
III. Dos and Don'ts:
DO encourage your child to practice this breath before he is ill, so that
he is familiar with it when he has a fever. DO NOT inhale too forcefully, but make it a steady, slow pull, expanding the chest and abdomen.
(Figure 134)
