Guided Diaphragmatic Breathing

From ancient times the breath has been recognised as the key to our life.

Proper breathwork helps balance & clarify one's emotions that supports the individuals to unfold their highest potential.

Like all movement in the body the mechanics of the breathing are related to muscular contraction; and inhalation is specifically initiated as a result of the intercostal muscles (the muscles between the ribs) and the diaphragm. The process is as follows : The intercostals contract; the rib cage elevates; the diaphragm contracts downward, the elevation of rib cage combined with the downward movement of the diaphragm creates negative density in the thoracic cavity,allowing air to be sucked into the lungs and the result is an expansion of the thoracic cavity. Other muscles involved in the process include the erector spinae, the semispinalis, the multifidus, the serratus posterior group and the inter spinalis-all of which contribute to the elevation of rib cage , expansion of the chest, flattening of the thoracic curve, and vertical extension of the spine.

Conscious use of Inhale in Asana practice should enhance this natural process and all of the following movements when linked with Inhale are designed for this purpose: raising arms, expanding the chest, arching the back, moving into backbends, extension postures and straightening of the spine from a forward bena, a twist or lateral position.

According to the Viniyoga tradition generally Inhale begins with the expansion of the upper chest. As inhalation progresses, move the expansion down into the middle and finally into the lower portion of the rib cage.

The normal unconscious exhalation is the result of the relaxation of the muscles responsible for Inhalation.

The process is as follows: As the intercostal muscles relax the rib cage returns from its elevated position, as the diaphragm relaxes it raises up and the result is the expulsion of air from the lungs.

Conscious use of exhalation does not follow natural processes. Rather than simply relaxing the muscles contracted for inhalation we intentionally contract the abdominal muscles progressively from the pubic bone to navel. This contraction is initiated at the rectus abdominis, and then engages both the obliques and transverse abdominals.In certain circumstances we may also intentionally contract the superficial and deep musculature of the perineal floor, including the anal sphincter, the urethral sphincter, the levator ani muscles and the deep transverse perineus.

This action stabilizes the pelvic lumbar relationship, creates more structural stability, helps in flattening lumbar lordosis and when there is contraction of all the muscles mentioned above, it also supports the organs of the pelvis and lower abdomen.

Inhale - Retain (Hold Breath after Inhale)
Exhale - Suspend (Hold Breath after exhale)

Our Breath is divided into four parts. During our normal breathing we take a small pause when transitioning from inhale to exhale or exhale to inhale. The below breathwork is intentional and means to bring our awareness to our body and mind through breath.

Retention helps strengthen our breath, stabilize our senses, increase our inner awareness, calm the mind and energize the body.

The breathwork video below gives you an option to select the length of breath that works for you in the moment and try 6-12-16 breaths of your choice.

In = Inhale ( through the nose)
R = Hold after Inhale
Ex = Exhale (through the nose mouth closed)
S = Hold after Exhale

In = 4 ( Inhale cannot be longer than exhale)
Retain (Kumbhaka) = 4 (retention cannot be longer than inhale)
Exhale = 4 ( exhale needs to be equal to or greater than inhale)
Suspend (Rechaka)= 4 ( Suspension cannot be longer than the exhale)

The above Ration is a SAMAMA practice of breathwork. Helps cultivate inner peace, balance and groundedness.

In=R=EX=S - Samana Practice