Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
Breathing
Breath is Life
Breathing is energy we need to maintain life. Breathing is one process we take for granted. It is
the most essential of our physical functions. In Eastern terms, it is prana ~ our life force. This is one
area where we in Western society can learn from our brothers and sisters in China and India. They
have for centuries realized the health, emotional and spiritual benefits from correct breathing. It is
the only substance that if we go without for minutes, we won’t live. We can do without water for
days, and we can do without food a little longer, but we can only do without air for a few minutes.
“Breath is Life.” It supplies oxygen to our brains, allowing us thought. It supplies oxygen to our
cells, allowing us physical life. It affects all other bodily functions. It is the source of our spiritual
connections.
Breathing right gives us a feeling of well being. Correct breathing affects our energy levels, sense
of vitality, and our resistance to disease. Breathing is the most important of all other bodily
functions, yet we tend to give it the least attention. Yogis, Eastern Spiritual leaders, can control
the vital force or prana in breath, and send it to specific body parts that can benefit from being
strengthened and invigorated. This side of the Yogi science of breath is an aspect that in Western
culture we have not explored. The Yogi science of breath shows us that we can not only build up our
resistance to disease, but also reduce fear and worry, and raise our base arousal level transforming
ourselves into a calmer, more harmonious individual.
Respiration
Breathing is a process of exchanging gases called respiration. We breath in oxygen, it mixes with
the blood and carries the oxygen to lung tissue, and we expel carbon dioxide. The respiratory organs
include the two lungs and the air passages. The breathing apparatus of the nose was designed to
warm and filter the air we breathe. If we breathe through our mouths we do not warm or filter the
air. Simply stated, it is the lungs processing the air we breath properly that oxygenates our blood
adequately through the lungs. Good digestion is affected by the levels of oxygenation of our food
which comes in contact with the oxygenated blood. It is therefore easy to see why improper
breathing can relate to poor digestion. Poor digestion means we aren’t assimilating our food and
therefore aren’t absorbing the nutrients from the food we eat. It is easy to see how our breathing
affects our total physical well being.
Breathing
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Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
Prana
“Prana” is a Sanscrit terms meaning “Absolute Energy.” It is the principle of energy exhibited in all
living things, which distinguishes them from lifeless things. This vital force is considered to be all
pervading. Those things, like plants, that appear to have less life, have a lesser degree of prana
manifestation. That is why in Eastern countries, they say prana is everywhere. Prana is in the air,
but is not the air. The Hebrew author of the book of Genesis in the Holy Bible wrote of the
difference between the “atmospheric air” and the mysterious and potent principle contained within
it. He speaks of “neshemet ruach chayim,” which translated means the “spirit of life.”
Although ‘prana’ is everywhere, we tend to take it in more readily through the air we breath. Those
people who exhibit exceptional vitality, strength and wellness, tend to be people who have learned
consciously or unconsciously to store and use prana. This vitality is seen or felt in our auric field
and offers a sense of renewal, vitality and energy to those who come into another’s auric filed dense
with ‘prana.’
Those interested in finding concrete, physical evidence of ‘prana,’ will be as disappointed and
sceptical as those wishing to find concrete, physical evidence of the Divine. This is healthy as long
as one has an open mind that science does not know everything and that there is still a lot to discover
and poerhaps this is an area that needs a different scientific approach. Scientist of the twentieth
century have not found ways to measure the vital energy, called ‘prana.’ Perhaps science will mature
to this level in the twenty first century. Certainly quantum physics is holding out hope in this area.
The Nervous System
The nervous system controls both our voluntary processes and our involuntary processes: the
Cerebro-Spinal System and the Sympathetic System. The Cerebro-Spinal System is like a telephone
system. The brain is the operators’ station, the spinal column is the cable, and the nerves are the
private wires connecting to our homes. The Sympathetic System affects our involuntary processes
such as circulation, respiration and digestion.
In Western science, the power of force transmitted from the brain to all parts of the body through the
nerves is called the ‘nerve force.’ Yogi science of breath considers this to be a manifestation of
‘prana.’ The Yogi science of breath also looks at the solar plexus as a form of brain. It is composed
of white and gray brain matter, similar to that of our other brain. Eastern science has given the solar
plexus a much greater significance than we have here in the West. Briefly, the solar plexus is
considered to be the store house of ‘prana’ energy. That is why we are so vulnerable in this area
physically. Boxers know this to be a vulnerable spot and will try to use it to their advantage in a
fight. Punching someone in the solar plexus can temporarily paralyse one and in some instances can
even kill one.
Breathing
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Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
Breathing for Wellness
In short, the deeper and more correctly we breath, the better our sense of wellness. Our quality of
breathing is affected by our daily pressures. These can be physical, spiritual as well as emotional.
Our breathing is affected by our emotions. Usually when we are confronted with fear, we hold our
breath. When we are confronted with having to lift a huge weight, we first take a deep breath and
then while we are lifting, we hold. If we were confronted as a child with child abuse, we probably
grew up holding our breath and never fully engaged in deep breathing. This, as we have seen, sets
the stage for chronic illness.
Nostril vs Mouth Breathing
Modern life has allowed us to breath through the mouth, rather than the natural means of nasal
breathing. It is the nose, not the mouth that has the protectiveness of a filter or dust catcher in the
nostrils. If we breath through our mouths, then the dirt, germs and impurities in the air (which are
growing in industrialized society) go directly to the lungs through the throat. This filtered air has
the same affect as drinking filtered or distilled water. In addition, unused nasal passages result in
clogging. Nasal breathing will result in less stuffiness. One method of cleaning the nasal passages
is to snuff up a small amount of water through the nose, let it run down the throat and spit it out.
You may have inadvertently noticed how effective this is while swimming!
Four Types of Breathing
High Breathing: one breathes only as deep as the collarbone. This results in the raising of the
diaphragm, ribs and collarbone. The upper part of the chest and lungs is used, resulting in a small
amount of air getting into the lungs. The results are - a maximum amount of effort, for the minimum
amount of benefit. This is the least effective method of breathing, but the most commonly used in
Western society. High breathing fills only the upper portions of the lungs.
Mid Breathing: known as rib breathing. Slightly better than high breathing. The
diaphragm is pushed up and the abdomen is pushed in, the ribs are raised somewhat and the
chest is partially expanded. Mid breathing fills only the middle and a portion of the upper
parts of the lungs.
Low Breathing: known as abdominal breathing or diaphragmic breathing, is better than the
other two methods. The diaphragm pushes down on the abdomen and withdrawing from the
ribs, (the rib cage expands - giving freer range to the lungs to absorb more air). Although
the lungs absorb more air in low breathing, they are not completely filled with air. Low
breathing fills only the lower and middle parts of the lungs.
Breathing
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Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
The Yogi Complete Breath: includes all the good points of high, mid and low breathing. It
uses the entire respiratory system - every part of the lungs, every air-cell and every
respiratory muscle. The muscles surrounding the rib cage are toned and actively used,
expanding the upper rib cage and more firmly supporting and pulling down the floating ribs
at the bottom of the rib cage. This expands the rib cage to its fullest, allowing the lungs to
expand as they absorb the maximum amount of air. Therefore, the maximum benefits are
achieved for the least amount of effort.
Rhythmic Breathing
All in life is a vibration. In all vibration is to be found a natural rhythm. Many studies have ben
done on the effects of rhythm. For example individuals who can not speak because of conditions
like apraxia or autism, can often articulate through the rhythm of singing. A few natural examples
are the rise and fall of the sea, the evolution of the planets around the sun, the beating of the heart.
Our bodies are also subject to this rhythmic law of nature. We need to be in tune with our own
rhythm and that of Mother nature if we are to be in harmony. When we engage in our own rhythmic
breathing, our whole body becomes harmonized. We become attuned with ourselves and then that
synchronization reaches out to others. When we are in tune with the world, things seem to go our
way, we are more sensitive to others, and our auric field is more expansive and we are more
receptive to others’ auric field.
Yogi rhythmic breathing allows us to absorb and control increased amounts of ‘prana.’ We can
access our powers as spiritual healers, expand our intuition, and deepen our understanding of
ourselves and others. The Yogi bases his\her rhythmic beat to correspond to his\her heart beat. The
beginner usually inhales to six pulse beats (feel your pulse in your wrist or neck and count to six as
you inhale). You should breath in equal time to the time you give your exhale. The retention of
breath should be one half of the inhale and exhale.
Activity
Brainstorm, write and discuss ways to break the habit of mouth breathing to nasal breathing
Do’s
breathe through the nose
Don’ts
breathe through the mouth
The Four Types of Breathing
High =
shallow, limited air absorbed, often irregular and rapid breathing,
associated with anxiety and emotional distress, elevated heart rate, increased
muscle tension, bad
Breathing
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Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
Mid
=
a little deeper, a little more air absorbed, not so bad
Lo
=
diaphragmic or abdominal breathing, breathing is even, elicits the relaxation
response, good
The Yogi Complete Breath
=deep breathing, all the benefits of above three, full use of
all respiratory system, excellent
Self Assessment
Put your right hand in front on your waist and your left hand in the middle of your chest. Observe
your normal breathing patterns by noticing which hand moves the most. If your abdomen moves the
most then you are doing abdominal breathing
Perks to Deep Breathing
reducing generalized anxiety disorders
fewer panic attacks
lessened depression
reduced irritability
warmer hands and feet
decreased muscle tension
fewer headaches
less fatigue
greater energy
Immediate Benefit: some
Greatest Benefit:
after months of diligent practice, the benefit is profoundly felt
Activity
Deep Breathing Conditioning
Exercise 1: To clean and condition the nasal passages (most effective if breathing in
clean fresh air).
Play fast instrumental music
Hold left nostril closed
Breath in through right nostril 4 counts
Breath out through right nostril 8 counts
Repeat 20 times
Exercise 2:
Breathing
Play relaxing instrumental music
Page 5 of 9
Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
Hold left nostril closed
Breath in through right nostril 4 counts
Breath out through left nostril 8 counts
Breath in through left nostril 4 counts
Breath out through right nostril 8 counts
Repeat 20 times
Exercise 3:
Play chanting music
Hold left nostril closed
Breath in through right nostril 4 counts
Hold 8 counts
Breath out through left nostril 8 counts
Breath in through left nostril 4 counts
Hold 8 counts
Breath out through left nostril 8 counts
Repeat 20 times
Activity
The Yogi Complete Breath or Deep Breathing
Goal: to acquire this as one’s natural way of breathing
Points:
* fundamental to all other Yogi breathing methods
* a return to natural ways of breathing
* does not need to occur with every single breath
* should inhale a series of Complete Breaths several times a day (to
condition and keep the respiratory system in good order).
Process:
1) -stand or sit erect (place hands on abdomen)
-breath through the nostrils, inhaling steadily, filling 1st the lower part of the
lungs, then fill the middle part of the lungs, then the higher part while
protruding the upper chest and slightly drawing in the lower part of the
abdomen
-do in one continuous, smooth movement
-complete inhalation in a couple of seconds
2) -retain the breath for a couple of seconds
3) -exhale quite slowly, holding chest firmly while drawing in abdomen and
lifting it up as the air leaves, then relax the chest and abdomen and elevate
shoulders and collarbone slightly.
Breathing
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Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
Practice - in front of a mirror, placing your hands lightly over the abdomen where you
can feel and see it rise as you breath in and hold, and see and feel it draw in as you
exhale.
Perks: -resistence to disease, colds, bronchial infections
-increased vitality
-an inner glow
-increased quality and purity of blood
-increased proper digestion and absorption of nutrition
-increased energy
-increased nervous system functions
-strengthening and revitalization of the reproductive functions
-gentle massaging and revitalization of the liver, stomach and other internal
organs
-restoration in the circulation of oxygenated blood to the organs of nutrition and
elimination
-improved feeling of wellness and health
Activity
Three special Yogi Breaths
1)
Cleansing Breath
Use - at the end of Complete Breathing series or any breathing exercise or when you feel the
necessity to ventilate and clean your lungs (such as after singing or speaking), or when very
tired.
Purpose - besides cleansing and toning the respiratory organs, it greatly refreshes the entire
system.
*inhale a complete breath
*retain the air a few seconds
*pucker up the lips as if to whistle, then exhale a little air with vigour (you might want to use
a tissue with your spray). Stop, retain the air, repeat the exhale, stop, retain, exhale. Continue
this exhaling cycle until fully exhaled.
2)
Nerve Vitalizing Breath
Use - as a bracer (such as prior to a speech, presentation or performance)
Purpose - to stimulate the nervous system, develop nerve force, energy and vitality
*stand erect
Breathing
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Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
*inhale a complete breath and retain
*extend arms straight out in front of you letting them go somewhat limp and relaxed
*slowly draw hands back toward the shoulders while gradually clenching your fists with
greater strength until your tightly clenched fists touch your shoulders
*with muscles tense, punch your arms back and forth several times
*exhale through the mouth vigorously
*follow with one cleansing breath
3)
Vocal Breath
Use - to be used only occasionally and not on a regular basis
Purpose - to develop a strong, smooth and clear voice with great power
*inhale a complete breath
*retain a few seconds
*exhale through the mouth vigorously in one great breath
*do a cleansing breath
Note: The Yogis have several other breathing exercises that over the centuries have proven to them
to be effective for many different purposes. If interested read more about it or go to a good Yoga
teacher.
Activity
Rhythmic Breathing
Purpose: to get in tune with yourself and the world around you
Use:
to access your intuition and spiritual healing abilities, deepen your understanding
of yourself and others, synchronize your self, increase your ‘prana’ or personal
power
*sit erect, in an easy posture, with the neck and head in a straight line
*inhale a complete breath to six pulse beats
*retain three pulse beats
*exhale through the nostrils to six pulse beats
*wait three pulse beats between breaths
*repeat a number of times, but do not fatigue yourself
*close with a cleansing breath
Breathing
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Breathing - Excerpts for Rev. Sandi King’s ‘Opening
the Path to Inner Peace - RGIplus Meditation’ - 2006
Goal: work to increase the pulse beats to 15 per inhalation
to feel the rhythm of the vibratory motion of your whole body
Note: Yogis have been combining correct breathing techniques with visualization for
centuries to achieve positive affects and changes body, mind ans spirit! See RGI to
explore this more.
Sources
Davis, Martha, PhD, Robbins Eshelman, Elizabeth, MSW, and McKay, Matthew, PhD, The
Relaxation and Stress Reduction Workbook, 4th edition, New Harbinger Publications, Inc., 1995,
pp276.
Girdano, Daniel A., Everly, George S. Jr., and Dusek, Dorothy E., Controlling Stress and Tension,
5th edition, Allyn and Bacon, Needham Heights, Mass., 1997, pp 296.
Herzfeld, Gerald, PhD and Powell, Robin, PhD, Coping for Kids - A Complete Stress-Control
Program for Students Ages 8-18, The Centre for Applied Research in Education, Inc., West Nyack,
New York, 1987, cassettes and pp 202.
Iyengar, B.K.S., Light on Pranayama, Crossroad, New York, 1995.
Jangier, Oscar, M.D. and Goldberg Philip, A Different Kind of Healing - Why Mainstream Doctors
are Embracing Alternative Medicine, G. P. Putnam’s Sons, New York, New York, 1994, pp 226.
Ramacharaka, Yogi, Science of Breath, Kessinger Publishing, Kila, Mt., 1904, pp 88.
Rampa, T. Lobsang, Wisdom of the Ancients, Bantam Books Inc., New York, New York, 1978, pp
179.
Breathing
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