What is Complete Yogic Breath?
Complete Yogic Breath begins with a deep, fluid inhalation that fills the three sections of the body independently, yet continuously. First, we breathe into the lower part of the abdomen. Then, as we continue to inhale, we expand the diaphragm and ribcage, filling the middle section of the body. Finally, as the inhalation completes, we draw the breath into the upper chest and shoulders. This slow, purposeful inhalation is then followed by a long, slow, gentle exhalation, during which the breath is released in reverse order through the same three sections of the body: first the upper chest, then the diaphragm and ribcage, and finally, the lower abdomen is released.
A complete cycle of Complete Yogic Breath involves one full inhalation and one full exhalation. Both the inhalation and exhalation should be continuous, with no tension at any point. It’s important to note that developing a relaxed relationship with this type of breath work may take some time, especially if it’s new to you; this is why pranayama is referred to as a practice. The key is to cultivate the capacity to move the breath deliberately, smoothly, and without tension or struggle.
APPLICATION:
Choose a comfortable seated or lying position. If you’re sitting, make sure your pelvic bones are grounded on the surface beneath you and your spine is upright. If you prefer lying down, lie on your back as you would in Savasana, relaxing your entire body. Gently close your eyes and take a few minutes to settle in. Close your mouth and breathe only through your nostrils. Quiet your mind and attune to your body. Begin by observing the natural flow of your breath. Let go of any thoughts and allow yourself to be fully present in the moment.
When you feel ready, begin to breathe slowly and deliberately, drawing the breath in starting from your pelvic floor and moving into the lower abdomen. Allow the breath to fill upwards (towards the belly button) and outwards (away from the spine). Initially, focus on filling just the lower abdomen. As the breath fills this area, allow it to expand in all directions – forward (expanding the lower belly), sideways (expanding the hips), and backward (expanding the lumbar spine and sacrum) as it moves upward towards the belly.
When the lower abdomen is completely filled, continue the inhalation by filling the middle section of the torso in the same manner. Continue drawing the breath upward from the belly to the ribs, gently allowing the diaphragm, ribs, and mid-back to expand as the breath rises.
Once the middle section is full, draw the breath into the upper chest to complete the inhalation. Allow the prana to rise to the heart, sternum, and finally to the shoulders and the base of the neck. Feel the collarbones gently lifting. For most people, there is a brief but natural pause at the top of the inhalation. If this occurs, let it be for a moment before surrendering into a long, slow exhalation.
Begin by releasing the breath from the upper chest, allowing the heart, lungs, sternum, and shoulders to relax. The breath moves downward and inward toward the spine. Next, exhale from the middle of the torso, feeling the ribs contract and the belly draw towards the spine. Finally, release the breath from the lower abdomen, feeling the belly contract inward towards the spine.
This completes one full round of Complete Yogic Breath. If your exhalation is followed by a natural pause, take a moment before beginning the next round. Then, take a fresh inhalation into the lower abdomen. After several rounds of Complete Yogic Breath (up to fifteen minutes), allow your breath to return to its natural rhythm for a minute or two before gently opening your eyes and finishing your practice. Before moving on to your next activity, take a moment to check in with how you’re feeling. Do you feel more refreshed, awake, and relaxed? How did today’s practice affect you or benefit you?
As you become more comfortable with the practice of Complete Yogic Breath, you can begin to integrate this style of breathing into your daily activities.
