A Handout written by June Skeggs - Yoga Teacher

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Disease simply means a body not at ease with itself. It is the untunement of the life force that organises and animates our whole being. This UNEASE shows itself as SYMPTOMS which we all know about only too well.

A body totally permeated by PRANA does not allow disease to get a hold whereas an INEFFECTIVE weakened or blocked flow of PRANA eventually leads to disease. RESTORATION OF THE NATURAL FLOW of the breath/prana stimulates HEALING, RESTORES HARMONY & BALANCE & REVITALISES THE BODY.

YOGA encouraged me to LOOK CLOSELY AT MY BREATHING.

When the fatigue is bad, my breath is shallow, weak, with long pauses and a shortened OB. My energy depleted rapidly and tension increases. Examples of other changes are:

• when the weather is humid or damp, both the IB and OB weaken;
• the rate of breathing increases, particularly during movement;
• brain fatigue begins or gets worse; and
• I physically weaken.

I eventually got the message. It's one thing to know the theory but it's another to act on it! Instead of continuing to function with the fatigue getting worse I would lay down and do a few complete breaths, followed by breath awareness. Then I would spend 10 to 15 minutes on diaphragm breathing, lengthening and deepening the breath (see practice.) Sometimes, I would direct it to the fatigued parts.

My energy would improve markedly both physically and mentally and headaches would go.

CORRECT BREATHING ENERGISES AND A SLOW, DEEP, RHYTHMIC BREATH CALMS THE EMOTIONS AND RELEASES TENSION.

BREATHING PATTERNS CHANGE AS EMOTIONAL STATES CHANGE AND VICE VERSA. For example.

EMOTIONAL STRESS IN THE MIND
Affects the breathing rate, length and strength.
ANXIETY AND FEAR
Lead to short, shallow jerky breaths
ANGER
Leads to breath holding and shallow breathing.
SORROW AND PAIN
Disrupt the smooth relaxed pattern
DEPRESSION
Often leads to sighing, weak, shallow breathing and over-dominance of the left nostril (nostril dominance normally changes about every 90 minutes.)
BEREAVEMENT/LOSS
Leads to spasmodic sighing and superficial breathing as in sobbing.
GUILT
Leads to feelings of suffocation, inability to take a deep breath and confined breathing.
MOODS
Are the result of low or negative energy. Change the energy level with the breath and you change the mood.
NEGATIVE EMOTIONS
Lead to imbalance, stress and suffering.
POSITIVE EMOTIONS
Lead to balance, harmony and freedom.
JOY, COMPASSION AND LOVE
Result in a deep, smooth, even, comfortable, rhythmic and effortless breath and energy.

By regulating the breath, we can achieve a great deal of control of our emotions and by controlling the mind, we can learn to control our emotions and respond more effectively. When you are emotional, stressed, fed-up, angry, agitated, tense, fearful, anxious, wound-up or frustrated PAY ATTENTION TO THE BREATH and work with it.

Aim to establish an even, deep, smooth, effortless, steady flow of breath with the IB and OB the same length and the same strength. To encourage relaxation, lengthen the OB for a while.

BREATH IS THE CATALYST BETWEEN MIND AND BODY.

The thinking process manifests itself as an almost CONSTANT CHATTER in the mind - worse when the fatigue is bad or my energy very low. This uncontrollable chatter is a constant source of stress. The worse the fatigue, the greater the chatter seems to be. If we are not thinking about a problem, the mind will happily create one. It does this by ANTICIPATION as it jumps between the past/present/future with little focus on the NOW. Anticipation is the basis of FEAR which sets up the adrenalin fight or flight response, and leads to an imbalance in the A.N.S. (Autonomic Nervous System.)

IF THE A.N.S. IS DISTURBED, THE BREATH IS DISTURBED.
IF THE BREATH IS DISTURBED, THE A.N.S. IS DISTURBED.

The mind exerts absolute control of the A.N.S. and most emotional disturbances arise from three habits of the mind.

1. Fear (the most destructive.)
2. Self-hatred.
3. Loneliness.

The first two are very closely reflected in the A.N.S. When the mind doesn't chatter, there is little disturbance and this can be achieved through the following practices:

Breath Awareness which can be practiced anytime and anywhere. Diaphragm Breathing, and Alternate Nostril Breathing.

Focusing on the breath encourages one pointed concentration also necessary for meditation. Concentration is impossible when the breath is uneven and unstable. When we disturb the self or lose control with thoughts (chatter,) emotions, hurts, etc. we can use breath awareness to stop the intense secondary emotional reaction.

The more even the breath, the less distracted, more contented, more relaxed and calmer the mind becomes. Aim to establish A SLOW, EVEN, DEEP, SMOOTH, EFFORTLESS, RHYTHMIC BREATH.

Q. What CHANGES have you noticed in your own breathing patterns? What did you do about it, if anything?

COMMON CHANGES TO LOOK FOR:

Irregular, fast, shallow, uneven, pauses, jerky, weak, short, holding, shortened out-breath, mouth breathing, chest/thoracic breathing. Chest breathing (most common) leads to aging, reduced energy, emotional stress and even illness.

If you can only do one practice a day, make it a restoration of the natural flow of breath and therefore energy or life force.

PRACTICAL (DIAPHRAGM BREATHING) 10-15 minutes

This can be done at any time of the day. Preferably two or three times a day for 10-15 minutes. After waking in the morning and before sleep is a very good time. Two to three months can restore our natural flow.

Lie on the floor in shavasana with blocks and blankets if required. Prepare for relaxation. Relaxation is a requirement in all eight limbs of yoga and necessary before any breathing practice or meditation. When the body is relaxed, mental anxiety and/or stress are not possible. Breath control itself can lead to a deep relaxation.

By bringing your attention to different body parts, it encourages relaxation.

Take three deep breaths, blowing out thoroughly through pursed lips.

Now just watch your mind for a few minutes. Observe the thoughts without getting involved in them. Watch them as they drift away on a cloud or in a passing train (few minutes.)

a) Bring your attention/awareness to your breath but don't change it.
b) Just FEEL IT as it enters your nostrils. There may be a feeling of coolness as you breath in and warmth as you breath out. If not, sensitivity will come with practice. Don't think about the breath itself, just feel it and let the body breath for you. When the mind wanders to a thought/thoughts, bring it back gently to the breath.

Q. NOW Ask yourself some questions as you breathe in and breathe out. Gently make any necessary changes without stressing the mind and body.

1) Is my breath even or stronger at the beginning or end? It should be an even flow throughout the cycle.
2) Is my breath smooth, of the same length and same pressure or shaky and bumpy? It should be smooth with equal pressure and length.
3) Is my out-breath as strong as my in-breath or weaker? They should be the same strength.
4) Is my breathing deep or shallow? It should be deep, strong and effortless.
5) Is my breath slow or fast? It should be slow and steady.
6) Is my breathing quiet or noisy? It should be quiet.
7) Are there pauses or stops? It should be smooth and continuous.
8) Do I hold my breath for long periods of time? It should be continuous and even.
9) Do the in-breath and out-breath feel different in the nostrils? There may be coolness on inhalation and warmth on exhalation (latter more difficult to notice initially.)
10) Am I moving my diaphragm or chest muscles? It should be the diaphragm.

Aim awareness of your breathing pattern leading to restoration of an even, smooth, quiet, slow, deep and effortless breath (our natural breathing rhythm.) Practice for two or three minutes.)

DEEPEN the breath a little for a few breaths. Do not force it. We can breath deeply and quietly without effort.

1) Place spread right on abdomen, little finger to naval and thumb to breast bone, and left hand on upper chest, little finger between breasts and thumb towards throat.
Breath so that the lower hand only moves (diaphragm.) The top hand is STILL or there may be very slight movement of the little finger between breasts. Practice for two or three minutes.
2) Place hands either side on the lower ribs. Feel the ribs moving gently and slowly upwards and outwards.

Your attention is on the feeling of the movement of the diaphragm (upwards and outwards,) and the feel of the breath as it enters, flows through the body and leaves through the nostrils.

AIM for a slow, quiet, deep, steady, rhythmic flow that is gentle and effortless. Don't try to completely fill or empty the lungs. Let the body decide how much air it needs. Be an observer as your body gently breathes for you.

As you practice you should find the mind becoming calmer, more contented and relaxed.

Remove the hands into relaxation position if you wish and PRACTICE DIAPHRAGM BREATHING FOR 10-15 MINUTES.

When finished, become aware of your surroundings. Deepen your breathing, have a good stretch right through the body. When ready, bend your knees, feet towards buttocks and in your own time, roll onto your right side. When read, sit up. Om shanti.

BENEFITS OF DIAPHRAGM BREATHING

1) Restores the natural flow of breath and energises the body.
2) Leads to proper ventilation of the lungs with less effort and proper gaseous exchange.
3) Provides richly oxygenated blood to the whole body. Viruses and microbes need low oxygen levels.
4) Strengthens the respiratory system.
5) Reduces tiredness and stress.
6) Balances the A.N.S. and tones the nervous system.
7) Reduces workload on the heart.
8) Breathing becomes more rhythmic and stronger.
9) Induces a more relaxed state generally.
10) Raises level of general health.
11) Calms the mind and clarifies awareness.
12) Provides a strong reserve of energy if you don't keep working beyond your capacity.

Practices for aspects of the breath where there are problems, poor habits or weakness.

IB = In Breath, OB = Out Breath

1) EVEN BREATHING, same length, same pressure and smooth.

- To help even the flow, use COUNTING e.g. four for the IB and four for the OB (don't completely fill the lungs.)
- Aim for an even flow throughout the whole breath, not more at the beginning or the end.
- Eliminate stops, shakiness, jerks and pauses including the pause at the end of the inhalation and exhalation.
- Imagine the breath like a wheel continually moving through the body without stops or pauses or a continuous sine wave.
- Maintain a slow, deep, even, steady flow.
- If you feel the need to take a deep breath or two, do so. This sometimes occurs when changing from chest breathing to diaphragm breathing until the mind accepts the new correct and natural habit.

Benefits

1) Calms the mind.
2) Eliminates disruptive breathing patterns.
3) Balances the A.N.S.
4) Relaxes the body and mind.
5) Leads to an even temper.
6) Reduction in tiredness.
7) Ability to regulate breathing when stressed.
8) More efficient breathing rhythm.
9) Subtle and gradual changes in breathing which becomes more relaxed and easy.

2) RATIO 2:1 BREATHING (out-breath is twice as long as in-breath)

Increase the length of the OB gradually, not twice as long immediately.

Before starting, take three deep IBs and blow out after each one.

Breathe in but do not fill the lungs completely.

Consciously SLOW DOWN your OB. Be aware of this slower, longer, COMFORTABLE OB.

Practice for a while. When it is effortless and easy, introduce counting.

For example, count 4 OB:3 IB or 5 OB:4 IB, whatever is comfortable. Build up gradually until your OB is TWICE as long as your IB, e.g. 6:3 or 8:4. When mastered and easy, lengthen the IB, e.g. count 5 for the IB. Build up the longer OB as before to 10:5. It must ALWAYS be a comfortable, steady, continuous flow.

This is a useful practice when the OB is shorter than the IB (common problem,) particularly when the body is tensed or stressed. It induces relaxation and balances the A.N.S.

3) COMPLETE/FULL BREATH - a very deep full breath that inflates the whole lung using Diaphragm, Thorax (chest) and Clavicle areas.

Inhale using the diaphragm first (expanding belly.)

Continue breathing in, expanding the chest (ribs move upward and out to the sides.)

Continue, to the top of the lungs (collarbones may begin to move.)

When you think you've reached the top, pause - then continue to breathe in (if possible) until you really do reach the top.

Reverse for the OB, i.e. let the collarbones drop (slightly) first. Then the chest wall collapses (slightly.) Then, finally, the belly collapses as the diaphragm moves upwards.

Benefits

1) Reduces muscle tension particularly in shoulders.
2) Reduces mental fatigue.
3) Exercises whole lung.
4) CROCODILE - excellent to feel Diaphragm working

a) Stretch out on floor, face down, legs shoulder-width apart, heels turned in and toes out.
b) Fold arms, hands to opposite shoulders.
(if uncomfortable - 1. fold and cross arms below forehead; or
- extend arms into diamond in front of head; or
- towel under upper chest with elbows folded in front of it.
c) Draw elbows in towards abdomen, shoulders and upper chest are slightly off the floor.
d) Head on forearms or in crook of elbows.
e) Weight on upper torso, abdomen and lower rib-cage
f) Close eyes, relax face, shoulders, abdomen, pelvis, legs and feet.

Feel the breath pressing the belly (diaphragm) into the floor.

Feel the expanding lower back and flaring of the lower ribs (floaters.)

Benefits

1) It emphasises diaphragm breathing.
2) It calms and rejuvenates the body and mind
3) It is often referred to as RELAXATION pose because it immobilises the chest, allowing the abdomen and back to relax.