Yogic Breath: a deep breathing technique to improve lung capacity, reduce stress, and boost mindfulness. Step-by-step guide for enhanced relaxation.
In this article, we’re going to explore a powerful breathing technique known as Yogic Breath. This practice is rooted in various yoga traditions and helps you fully engage your lungs, enabling you to breathe with your entire capacity—from your belly to your chest and shoulders. Through this practice, you’ll learn how to optimize your lung capacity and enter a state of relaxation and heightened awareness.
We’ll be using a technique called Viloma to guide us through this process. Viloma involves breaking your breath into three distinct phases, which we’ll then integrate into the full Yogic Breath. By the end of this practice, you’ll feel more relaxed, your mind will be clearer, and your breathing more intentional. Let’s get started!
Setting Up for Yogic Breath
Begin by sitting comfortably. You can sit on a chair, the floor, or any other support that allows you to maintain a straight back. Keep your chest open and your shoulders relaxed, away from your ears. Place your hands on your knees with your palms facing upwards, or you can use the Dhyana Mudra by placing your right hand on top of your left hand.
Step-by-Step Guide to Viloma (Three-Part Breath)
Before closing your eyes, let’s go over Viloma’s steps.
- Inhale into the Belly: Begin by inhaling deeply into your belly, allowing it to expand fully. This is similar to diaphragmatic breathing.
- Pause and Inhale into the Chest: After the belly expands, take another breath to fill the middle section of your lungs, feeling your chest widen.
- Pause and Inhale into the Shoulders: Finally, take one more breath to fill the upper part of your lungs, lifting your clavicles slightly.
- Exhale Completely: Release the breath slowly, emptying your lungs entirely.
This segmented breathing exercise—lower lungs, middle lungs, upper lungs—is key to mastering the full Yogic Breath.
Practice with Timed Breathing
Now that you understand the process, let’s put it into practice. Close your eyes and follow along:
- Inhale into the Belly (4 seconds): As you inhale, count to four as your belly expands. Pause briefly.
- Inhale into the Chest (4 seconds): Fill the middle part of your lungs for another count of four, feeling your ribs and sternum expand.
- Inhale into the Shoulders (4 seconds): Continue filling your lungs to the top as you count to four. Pause once more.
- Exhale (12 seconds): Slowly exhale over a count of twelve, releasing all the air from your lungs.
Repeat this cycle a few times, allowing your breath to become smooth and even.
Full Yogic Breath (Continuous Breathing)
Once you are comfortable with the segmented breathing, let’s transition to a full, uninterrupted Yogic Breath:
- Inhale continuously for 12 seconds, feeling your belly, chest, and upper lungs expand in a seamless flow.
- Exhale slowly for 12 seconds, letting go of all tension and releasing the air through your nose.
Continue this 12-second inhale and 12-second exhale rhythm, allowing your breath to flow effortlessly. As you do this, bring your awareness to your spine and the flow of energy moving up and down from the tailbone to the crown of your head.
Deepening the Practice
With each breath, feel the oxygen entering every cell of your body. As you inhale, send your breath down to your tailbone and feel it travel upward through your sacrum, navel, heart center, and throat. As you exhale, let go of any tension or thoughts that no longer serve you.
If your mind begins to wander, simply observe your thoughts without getting involved. Let them pass like clouds, and gently return your focus to your breathing.
Expanding Awareness
As you continue breathing, notice how your body expands with each inhale. Feel your abdomen, lower back, chest, and shoulders opening up. Allow your mind to expand along with your breath. Feel connected to the Earth beneath you and the space around you.
This expansion isn’t just physical—let it also be a mental and emotional release. Let go of stress, tension, and worries with each exhale. Inhale fresh energy, and exhale all that no longer serves you.
Conclusion
After several minutes of Yogic Breath, return to a natural, slow breathing pattern. Let go of any effort, and simply rest in the stillness within. Stay in this space of quiet awareness, feeling the spaciousness and calm that the breath has created.
When you’re ready, you can open your eyes or continue to sit in meditation. Let the calming effects of the breath linger, bringing peace and clarity to the rest of your day.
By incorporating Yogic Breath into your practice, you can significantly increase your lung capacity and experience a deeper sense of relaxation and focus. Remember, this technique is not just about physical breath control—it’s about expanding your awareness and letting go of unnecessary mental clutter.