Learn Full Yogic Breathing

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This article shows you in simple words how to practice yogic breathing (or yoga breathing).

Full yoga breathing combines both yoga chest (thoracic) breathing and yoga abdominal breathing.

Get Ready

  • Wear something comfortable, nothing tight or restrictive. Take off your shows and socks
  • Lay down on your back, sit in a meditative posture, or a relaxed posture
  • Be relaxed
  • Hands and legs outstretched (alternatively with both hands on your abdomen)
  • First start with your eyes looking up at the ceiling
  • Gently close your eyes and relax more

Start:

  • Make sure you read and practice both yoga chest (thoracic) breathing and yoga abdominal breathing.
  • Start the first round of full yoga breathing:
    • First inhale by filling the abdomen and then continue to inhale as you expand and fill the chest
    • Exhale first from the chest as it empties and falls and then continue exhaling from the abdomen as it draws inwards completely
    • Remember the pattern: Inhale - abdomen then chest; Exhaling – chest then abdomen.
    • This is one round of the full yoga breath
  • Pause slightly after each round
  • Repeat this for 20 rounds or a few minutes
  • Rest
  • Start over as desired

Important Notes:

All of the above steps should be done without strain. It is quite normal to use force or effort; do not. Rather, make the breathing process smooth and effortless. Go slow and easy.

Think of your breathing process as a continuous wave-like pattern.

Keep the breath in a smooth flowing pattern with minimum effort and with maximum capacity.

Initially you will experience unevenness or bumps in this breathing process (as if there are 4 separate parts to the full “yogic breath”); this is normal.

Simply envision your breath as a continuous wave like pattern – as if the breath moves up from the navel to the throat with every inhalation and then, down from the throat to the navel with each exhalation.

It may take a few weeks of practice but you will eventually gain a smooth flowing pattern of waves with minimum effort and maximum capacity.

Over time, the yoga way of breathing will come naturally to you.

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