The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension.
Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.)
Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. the air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.) Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat.
This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures. The yoga breath or roll breathing combines belly and chest breathing.
1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.
3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.
4. Hold the breath in for a moment, then begin to exhale as slowly as possible.
5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.
6. Close your eyes, and concentrate on your breathing.
7. Relax your face and mind.
8. Let everything go.
9. Practice about 5 minutes
Alternate Nostril Breathing - Anuloma Viloma
Alternate Nostril Breathing is considered the most important of all Pranayamas help purify and energize the system. Anuloma-Viloma is also called Nadishuddhi pranayama, because this is not just a pranayama, but also a purification procedure. Nadi means channel and refers to the energy pathways through which prana flows. shuddhi means cleansing. Hence Nadishuddhi means channel cleansing.
Technique
1. First assume sukhasana or any other comfortable sitting position, rest your left hand on your left knee.
2. Then take a few breaths in the ratio of 1:2.
3. Then, shut your right nostril with your right thumb.
4. Exhale slowly through your left nostril.
5. Inhale slowly and deeply through your left nostril, keeping your right nostril closed.
6. Then, close your left nostril with the little finger and ring finger of your right hand and exhale through your right nostril.
7. Without stopping, inhale through your right nostril, keeping your left nostril closed.
8. Then exhale through your left nostril, keeping your right nostril closed.
9. This comprises one round of anuloma-viloma.
10. Repeat the process a few times. Inhalation and exhalation should be done very slowly and soundlessly.