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PRANAYAMA
Correct breathing is the basis of all the Pranayama techniques.
Most people do not breath in the right way. So it is our first task, before starting any breathing exercises, to learn how to breathe correctly. Any exaggeration or performance of advanced levels of pranayama when the body has not been prepared, can cause breathing difficulties and uncomfortable symptoms and signs, such as nervousness, shortness of breath, unstable blood pressure, "nervous heart" (tachycardia) and many more. Breathing exercises have to be understood as a tender flower, that needs our daily care and sustenance. Only in this way can gradual and natural development take place, bringing the right results. Any tension or discomfort during breathing exercises is a sign that the body is not yet prepared and that we have to improve the performance of basic breathing exercises before we continue. We have to train and adapt our breathing organs and centres and all other breathing functions, to these new patterns of breathing in a smooth, gradual, natural and non-forceful way.
The basis of all breathing techniques is the complete or full breath when, during inhalation our belly expands first, followed by the chest, and during exhalation our chest then belly relax passively. This way we are able to use our main breathing muscle, the diaphragm, to full effect, inhaling larger quantities of air. From these extended movements of the diaphragm, abdominal organs are massaged, and blood circulation and digestion processes are improved. During inhalation the pressure in the abdominal cavity increases, quickening the flow of blood towards the heart and lungs, thereby strengthening these vital organs.
Throughout our lives we not only forget how to breathe in the correct manner, but also the ratio between the inhalation and exhalation changes and becomes erratic. It is important to know that when we breathe optimally and in a relaxed way, there is a natural ratio of 1:2 between the length of inhalation and exhalation. This means that the exhalation is twice as long as inhalation – if we inhale for 4 seconds the exhalation should normally last about 8 seconds, but again we should not feel any discomfort. This is achieved through regular daily practice, ideally from the time of our first introduction to breathing exercises. However, we should by no means force ourselves to achieve the mentioned 1:2 ratio in order to progress more rapidly, because sooner or later the body will react negatively to such a forced way of breathing. We have to come to it gradually, because only then will the body adapt naturally, avoiding any later problems. By performing breathing exercises in a reclining position we can improve the awareness of our breathing and learn more effectively the right way to breathe. A few weeks are enough for the body to adapt to the new breathing patterns and we soon experience the body breathing in the correct way, without needing to influence it deliberately. Our conscious effort establishes new, improved and complete subconscious breathing activities and these can be considered the foundations of evolution itself. Throughout evolution many battles are fought on the fields of survival and only the best and most adaptable organisms survive. Every new function that assists survival is incorporated in the organism. In other words, they originate in the initial plane of the conscious struggle, but then pass gradually into the subconscious, allowing progress to continue in other fields of life without being concerned with firmly established physiological functions.
When we are in an upright position there is much better blood flow through the lower parts of the lungs , but if we perform breathing exercises in the recumbent position, hydrostatic pressures equalize throughout the lungs and this improves the blood flow in all lung regions, thus allowing the body to take up more oxygen during inhalation. So these type of breathing exercises (performed lying on the floor), which are also the basic breathing exercises are highly recommended immediately after practising individual asanas (physical yoga exercises or postures) because they increase the supply of oxygen to the body and enable the body to cope better with the temporary lack of oxygen experienced during the asana. They also allow us to exhale larger quantities of carbon dioxide produced during exercising.
