The Yoga of Breath Buchzusammenfassung - das Wichtigste aus The Yoga of Breath

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Zusammenfassung von The Yoga of Breath

Name: The Yoga of Breath
Rating: 4.4 (123 reviews)
Author: Richard Rosen

Richard Rosen

A Step-by-Step Guide to Pranayama

4.4 (123 Bewertungen)

22 Min.

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Spirituality

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The Yoga of Breath
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What’s in it for me? Take a better breath.

You’ve probably noticed that your breathing changes depending on your mood. When you’re feeling anxious, you might hyperventilate, and when you’re feeling relaxed, your breathing feels leisurely and relaxed, too. But what if you’ve been thinking about breathing in the wrong way? What if, as well as your mood affecting your breathing, your breathing also affects your mood?

As you’ll learn in these blinks, how you breathe throughout the day has a big impact on your mental and physical health. But, unfortunately, many of us breathe poorly. This leads to big problems for our well-being.

These blinks will reveal how you can start taking better breaths, for a happier, healthier you. You’ll learn fascinating health insights and straightforward exercises. Think of these blinks as your beginner’s guide to controlling your breath through yoga. If you apply the advice, it’ll help you feel calmer and less stressed – all the time.

In these blinks, you’ll learn

how to fill your lungs to maximum capacity;
why inefficient breathing is bad for your mental health; and
how you can achieve nasal balance.

There is a right way and a wrong way to breathe.

What advice would you give to someone who needs to calm down? You might tell him to take a deep breath. Yoga practitioners have known about the relationship between breathing and consciousness for thousands of years. In fact, working with your breath is an essential part of yoga tradition. This practice is known as pranayama, derived from the sanskrit words Prana, meaning “breath,” and Ayama, meaning “control.”

Pranayama is thought to have originated with Brahman priests – ancient holy men who worshipped by chanting hymns known as the Vedas. These priests realized that if they controlled their breathing during their chanting, they could recite the Vedas with more force. Even more crucially, breathing differently let them alter their states of mind.

But the benefits of practicing pranayama go far beyond ancient worship. We live in a hectic world where many of us spend hours hunched over a desk. Pranayama can provide a blissful antidote to stress and ill health.

The key message here is: There is a right way and a wrong way to breathe.

Incorrect breathing often stems from poor posture, weak respiratory muscles, or simply chronic stress.

So what does bad breathing look like?

Inefficient breathers take quick, shallow breaths, and they primarily use their mouths to breathe. We’ve all had moments of panic and hyperventilation, but breathing inefficiently on a regular basis can cause big problems for your body. Fast, shallow breaths lower the amount of carbon dioxide in your circulatory system. This slows down the circulation of oxygen in your brain and body. The result? Poor oxygenation causes a racing or irregular heartbeat and chronic anxiety. It can even make you confused and forgetful.

On the other hand, breathing in the right way leaves you feeling instantly revitalized.

Efficient breathers take slow, streamlined breaths. Unlike bad breathers, who breathe from their upper chest, efficient breathers breathe from their entire diaphragm and torso. They also breathe through the nose, rather than the mouth. Nose breathing slows your breath down, and it allows your lungs to extract plenty of oxygen with each inhalation. This keeps your body at a healthy oxygen-to-carbon-dioxide ratio, and it leaves you with a clear head and a calmer state of mind.

In the next blink, you’ll prepare to start your pranayama journey to healthier breathing.

You should enter your pranayama practice in a calm state of mind.

Pranayama means learning how to control your breath, but that’s not all there is to this ancient practice. As part of yoga tradition, pranayama is accompanied by certain rituals that you should observe. These simple rituals, as well as breath control, will form a key part of your practice.

The most basic pranayama rituals are concerned with regularity, time, and space.

Your witness looks beyond your emotions and sees your true self.

As a new student of pranayama, you’ll probably be keen to start your practice – excited to change how you breathe, and how you feel. Many eager students start their pranayama journey with complicated breathing exercises. This is a problem, because they have not yet completed the groundwork for their practice. So before you rush off on your journey, remember: in order to know where you want to go, you first have to understand where you are.

Before you begin pranayama, get comfortable with an exercise that will help you gain more insight into both your mind and your body.

To breathe better, you need to map the inner spaces of your body.

It would be foolish to set out on a journey without a map. The same is true for your pranayama journey. But you won’t be able to buy your pranayama map in any store. Instead, you’ll be making it yourself, with a little help from your witness.

At the outset of your pranayama practice, you’ll map your body’s surface – including the areas you can’t see.

How you use your nostrils has a big impact on your consciousness.

By now, you’ve met your witness and mapped your body. But you’ll need a few more tools to start your pranayama journey in earnest. One simple but essential pranayama tool is nasal balance. Mastering this technique will help you prepare for more complex techniques further along your journey.

Bringing your nostrils into balance is important, because your breath does not flow equally through both of your nostrils. At any given time, you are primarily breathing through either your right or left nostril, and the other one is somewhat blocked. This phenomenon is known as nostril dominance. You unconsciously swap between nostrils about every two hours.

You can practice pranayama by slowing down parts of your breath cycle.

In Sanskrit, ujjayi means “to conquer.” So our next tool, ujjayi pranayama, is known as Conqueror's breath. When you perform Conqueror’s breath correctly, you will proudly puff out your chest like a military general. This will cause your lungs to swell to their true capacity.

To prepare for Conqueror's breath, sit up straight or recline. First, bring your nostrils into balance by using the clenched fist technique. Once this is done, call upon your witness to observe how you are breathing. At this stage, you should not be trying to control your breath. Instead, just notice what’s already happening – imperfections and all. If you can, don’t think of yourself as breathing – think of your body as breathing you.

To better understand your breathing, break it up into steps.

Just because you think about doing something doesn’t always mean you’re going to do it. It is often in this gap between thinking and doing that we reflect on ourselves and what we really want. In other words, this gap brings us to greater awareness of ourselves. This is also true for breathing. If you think about inhaling or exhaling, but then choose to delay or interrupt it, you achieve greater awareness of your breath.

This technique is known as viloma pranayama, or Against-the-Grain breath. It runs counter to how you usually breathe. Normally, your breaths go from start to finish without interruption. But when you breathe using the Against-the-Grain technique, you interrupt your breath. You make it stop and go intermittently.

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Worum geht es in The Yoga of Breath?

The Yoga of Breath (2002) outlines the health benefits of breathing efficiently, and explores why many of us are not breathing in the best way. These blinks also describe simple yoga exercises that will help you control your breath and usher in a calmer state of mind.

Bestes Zitat aus The Yoga of Breath

Let a man perform ujjayi to destroy decay and death.

—Richard Rosen

Wer The Yoga of Breath lesen sollte

Anxiety sufferers looking for self-help
Yoga fans seeking a fresh perspective
Busy professionals hoping to de-stress

Über den Autor

Richard Rosen is an American author and instructor in modern yoga. Rosen cofounded the Nest Yoga Studio in Oakland and is also the president of the Yoga Dana Foundation.

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Religion & Spirituality Mindfulness & Happiness

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