FULL BREATHING

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

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

However most common problem in life is:

“Struggle with Breathing”

Whether it is Asthma or chronic Respiratory problem like Bronchitis,
often people consider it
“Their lot in Life.” 2
 All the doctors usually prescribe ‘ inhalers or
‘Anti-biotics’

 However there are 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

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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?

The above discussion is based on the Maharishi Patanjali Ji’s

‘Eight Fold’ path to
achieve Moksha or Salvation & where in he has laid the
biggest stress on
” Breath Control” called ‘Pranayam’
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• 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 nos. lungs & with usual

& normal breathing we are using only 20% - 30% of the
capacities of our lungs.

• Now, if we inch towards 80% - 100% capacity, we are sure

to inhale more of oxygen & which is the basic ingredient
for our body cells’ survival.

• With extra oxygen, we are sure to reduce our toxic

impurities and clear our blood & have the road towards
disease free life. 5
This in turn is sure to
i. Boost our emotions
ii. Disease free body & thus stress free mind & hence,
would result in our peak performance

An other important reason is that PAST YOGIS have been

saying that we are having a fixed number of breaths in our
life time

By taking a fast breaths we consume our ‘Quota of

Breaths’ faster and quicker & thus, undermine our
longevity.
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 To achieve Full Breath Rishi Patanjali Ji has
recommended to work on

It is a Sanskrit word consisting of two words:

’

which we call ‘ Life Force’

means its in and out movement
Thus, PRANAYAM stands for:
•controlling the breath to create beneficial flow of energy
through the entire body.

•In other words, it means to breathe fully and slowly and

consistently using the ‘Full Lung Capacity’. 7
 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

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

However, in Yog it is
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“You are as you breathe”
Benefits:
•Breath control is a unique in Maharishi Patanjali’ ‘Eight Fold’ path
•Though its basis is Respiratory System which helps us to use body
organs to regulate certain vital functions

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 Digestive System.

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3. Nervous System becomes more efficient.

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

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 itself starts supporting us.

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 Way to adopt Full Breathing

The basic approach to achieve Full Breathing is to shift from

‘Voluntary stage,

Involuntary stage

and once we learn fully to come back again to

Voluntary stage

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Procedure:

To have Full Yogic Breathing:

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 as natural as possible.

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How to check that you are breathing 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 breathing : Inhale through ‘Nose’ allowing your abdomen to expand

without forcing the breath. Now, you can watch the book moving up.

Exhale slowly through the ‘Nose’ & then watch the book vanishing.

3. Continue the process of watching the book to Rise & Fall for 10 minutes at a time

to begin with .
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Caution:

1. You have to breathe slowly & this is how you are to breathe
ultimately throughout the day.
2. Full breathe is not something to be practiced for a few minutes
& then forgotten for the rest of the day.
3. In fact, the ‘Mantra’ is “ Breathe Fully Each And Every Moment
of Your Day”.
4. It is also be understood that the above is not that easy; since to
sustain the “Healthier Habits, it has to be developed”, over a
period of time so that, it becomes a part of your life.

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How to programme yourself for Full Breathe?

Day 1: 1. switch off your all routine programmes at one time of

the day 2.
Take 5-6 full breathes & then start your activities.

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

Day 3: Three times 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

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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 day repeat the schedule of day 7 of first week.

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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 without forcing the breath. Breathing flow should be
relaxed ones.
3. Exhale while relaxing the chest & then pull your abdomen half
way in Don’t contract the abdomen.
4. Build the timing incrementally by one minute each morning for
fifteen days.
5. Also create full breath practice before going to bed.

This will help you to relax & to have a sound sleep. 17

Pran:
•If Pran is ‘Vital Energy’ & 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 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 in its absence

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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 & parts of the body.

It should be understood that:

Our state of mind is closely linked to quantity of Pran

within.” 19
i. Appan: This facilitates downward movement like easing out &
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 secretion of digestive system i.e. stomach, liver,
pancreas & intestine.

iv.Vyaan: It facilitates circulation of material substance like food,

water, blood & mental thoughts and controlling of joints &
movements of muscles.

In fact, while practicing the full breath we always work to

manipulate the above five Prans as within the body, mind &
align our work in total balance. 20
 Types of Pranayam

to be followed while achieving Full breath stage:

Bhastrika

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Plavini

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Shwasan

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Special instructions for Pranayam:

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

2. It is not recommended in windy atmosphere.

3. Wear loose clothes as per season

4. Practice Pranayam empty stomach which means after four

hours of meals or half an hour before meals

5. You should increase the practice daily

6. One should increase the timing in minutes

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7. Preference should be morning time

8. No Bhustika & Surya Bhedi Pranayam in summer

9. Keep control over food intake

10. Have bath after half an hour of pranayama, but preference is

to practice after bath

11. To avoid energy flowing to the earth use blanket & a cloth

sheet on it.

12. Have shavasan after every Pranayam

13.Have constant & rhythmic practice 30

Thank
You !
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