Complete yogic respiration incorporates all
three methods, integrated into one single, full and rhythmic movement.
The method is best studied while you are lying on your back, here is a
brief description of the various phases:
* Empty the lungs entirely.
* Slowly lower the diaphragm allowing air
to enter the lungs. When the abdomen swells filling the bottom of the
lungs with air...
* ...expand the ribs without straining,
...allow the lungs to completely fill by raising the collar-bones.
Throughout this procedure, the air should
enter in a continuous flow, without gasping. No noise must be made for
it is essential to breathe silently! It is of the utmost importance to
concentrate the mind entirely upon the action of breathing! When the
lungs are completely filled, breathe out, in the same sequence as when
inhaling. Now breathe in again in the same way. You may continue for as
long as you wish. It should not induce any discomfort of fatigue.
You can practice it at any time of day,
whenever you think of it, at work, walking, any time; breathe
consciously and as completely as possible.