Tension and emotional stress
Proper breathing is intrinsically linked with relaxation, with the emotions, with the health of the body itself. The ideas are reflections of the breathing habits and so if the breathing is faulty then the mind cannot but be affected. You can prove this for yourself by your day to day experiences. When you're absorbed in a book, watching television, or listening to an intriguing talk on the radio your breathing techniques become slow. When your mind is afflicted by anger, or sorrow, the breath becomes irregular and choppy. When you're frightened you gasp and hold your breath, and when you're bored you open your mouth and yawn. The exercises formulated by the Yogis of ancient periods in connection with the respiratory tract are all based on a close observation of the body’s natural impulses. This the bulk vital of the body’s functions is so neglected by the general person that most of people take in only ample oxygen to keep themselves from falling dead. Mind and breath, then, being interdependent, you must learn how to breathe properly if you want to calm your mind and rid yourself of your concerns and frustrations in every day life. When you're at peace your breath is slow and even so if you reverse the way and learn to breathe slowly and deeply your mind will follow suit. You cannot be worried and disturbed if you're breathing in a calm and controlled manner, nor can you be calm if your breath is coming in hurried jerks. So first things first. I want you to try the Yoga COMPLETE BREATH which employs the lower, middle and upper lung. It is sometimes divided into three—diaphragmatic, intercostal, and clavicular breathing—but in its correct form the Yoga COMPLETE BREATH should employ all three sections in one fluid consumption of breath. Beginners should take things very easily at first. Lie down flat on the floor, no pillows, and place your hands lightly over your diaphragm. Remember to wear nothing tight around your waist or chest, and women should always loosen the bra before doing any Yoga breathing exercise. The Complete Breath Slowly exhale as completely as you can. Very slowly inhale via the mouth, drawing in the air evenly and without sudden jerks. With your hands placed lightly over your diaphragm you will find that this is the first area to expand. As your inhalation progresses you will feel a very slight retraction of your lower abdomen. As you complete your inhalation you will feel your shoulders rise slightly as your upper lung becomes fully expanded. Slowly exhale via the mouth, using slight force. Con tract the abdomen as you complete your exhalation to expel as much air as possible. Lie quietly for a few minutes after you have taken your first Complete Breath. Do not attempt to sit up for a while or you may experience a slight dizziness or faintness due to hyperrven-tilation caused by a sudden, excessive, and unaccustomed consumption of oxygen. If you do have such a reaction it only proves how badly your poor lungs required that extra oxygen, but do not worry, the dizzy feeling will soon pass. Go carefully at first with this exercise and soon you would be able to perform it with no unpleasant side effects. When you reach this stage you could perform the exercise sitting up straight with your head level and your hands in your lap, or even standing erect with your hands at your sides. Always, of course, practice Yoga breathing exercises before an open window and if at all possible, in the open air. For the first few days do not take more than two Yoga Complete Breaths a day, but steadily increase the number ad lib up to sixty full breaths a day. This should be a slow way and you should enable yourself quite some time before attempting the full quota of sixty a day. Be content at first to take just a few at a time. When performing the Complete Breath I want you to be conscious of the slow filling up of your lungs, from the abdomen to the shoulders, and the ensuing slow exhalation should produce a feeling of calmness and relaxation in your body and in your mind. Never hurry this exercise. It is far better to take two slow correct Complete Breaths than to take ten hurried ones. In Yoga exercises it's always quality and not quantity that counts. Tense people will particularly benefit from this exercise if they perform it just before bedtime as it pushes healthy, natural and refreshing sleep. When you're able to perform it correctly do try to practice it whenever you could during the day but particularly when you feel sluggish, depressed or upset. You can even take a few deep breaths as you take that morning walk up to the bus stop or the train, in which case you could match your breathing to your footsteps, say breathe in for six and exhale for six. If you're lucky ample to be anywhere near the sea draw in that wonderful, sweet-smelling air for all you're worth. It is said that some people are tense by nature. Not true. They are tense by sheer bad habit, and these so-called natural-tension-merchants unconsciously enable all kinds of lurking tensions to pile up until, hey presto! a beautiful, full-blown peptic ulcer, a incessant heart condition or worse. The breaking up of tension is going to be, for the bulk people, the breaking of the custom of a lifetime. I have been told in all seriousness a lot times, ‘But, Miss Richmond, I must build up tension while I am working otherwise . . .’ Otherwise what? Otherwise, I would add, you would have so much more energy that you wouldn’t know what to do with it, so you feel you must squander a little by becoming tense! Let us consider this problem in its proper perspective. No one, repeat, no one ever got the best out of themselves by means of tension. You may think you need it, that you can not do without it, nevertheless you prize sometimes why you're unable to sleep and that your nerves are often ‘worn to shreds’, and you suffer from nameless fears. Can you imagine what it will be like to be free for ever of these distressing symptoms, to feel relaxed and cheerful and full of energy ? I can express you the way, via Yoga, but there is a price. You will have to part with those precious tensions of yours. My intention in this book is to express you the technique to better health via Yoga and not to moralize in any way, but may I tell you just one story which I hope might stick in your mind for the rest of your life ? It is aimed particularly at those readers who feel they cannot survive without a burden of tension on their shoulders. There was once a wise old man who was sitting at the window of his house when he saw, down in the street below, a poor beggar carrying a heavy load on his back. ‘What is that you carry ?’ called the old man. The beggar looked up at the window and then opened up the large sack he was carrying. It contained bundles of old newspapers, empty bottles, bits of wood, empty tins, broken bricks and all kinds of useless matter. ‘But it's nothing but many of rubbish,’ protested the old man, ‘tell me, why do you burden yourself with it?’ To which the beggar replied, ‘I must, it's all I have’. And now to the second round in this battle against those tensions of yours. In the previous chapter I discussed physical relaxation, yawning and stretching, and if you have been practicing the exercises I described they will have gone a long technique towards the breaking up of tension. Let us now go a step farther. Your next task is to learn how to develop and control your respiration. In Yoga breathing the following five principles are involved: The habitual use of the full power of the lungs. Retention of the breath. Cleansing of the lungs and bronchial passages. Breathing and slow stretching. Alternate breathing, or breathing via one nostril at a time. This is known as ‘Sun and Moon’ breathing. In this book I will cover all five principles of Yoga breathing and in this chapter I will deal with 1, 2, and 5. Firstly, then, practice the Yoga Complete Breath as often as you could and always bear in mind that the depth and quality of your breathing is far more necessary than the number of breaths you take. It is a wonderful idea to beginning your Pranayama or breathing exercises by taking a few full breaths to clean up your lungs and prepare yourself for the other breathing exercises, all of which are basically variations of the Complete Breath. Practice the Complete Breath in any position you prefer, either lying down, sitting on the floor with your spine straight, sitting on a difficult chair with your hands in your lap, or standing up straight. |
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