Master Complete Yogic Breathing: Technique, Benefits, and Contraindications

We can never obtain peace in the outer world until we make peace with ourselves.

Dalai Lama

Complete yogic breathing is a basic technique that incorporates three mechanisms: diaphragmatic, thoracic, and clavicular breathing. This practice is essential:

• for practicing Hatha yoga;
• for most pranayama practices;
• for calming the mind in everyday life;
• for preparing for meditation.

Physiological Aspects of Breathing

Breathing is a physiological process that ensures the body absorbs oxygen, uses it in oxidation processes, and removes excess carbon dioxide. Aerobic metabolism, which is linked to oxygen consumption, is the primary source of energy for cells.

The breathing process includes the following stages:

1. External respiration: gas exchange between the external environment and the lungs.
2. Transportation of gases by blood to all organs and tissues.
3. Tissue respiration: the processes by which cells absorb oxygen and release carbon dioxide.

The Mechanics of Complete Yogic Breathing

Complete yogic breathing optimizes the functions of external respiration, develops the musculature of the respiratory muscles, and improves pulmonary ventilation.

The main stages of yogic breathing:

Inhalation:

1. The diaphragm descends, filling the lower sections of the lungs with air. This slightly compresses the abdominal organs, causing the abdomen to expand.
2. Then, air fills the middle section of the lungs, and the chest expands in the area of the ribs.
3. At the peak of the inhalation, the collarbones and chest rise, filling the upper sections of the lungs with air.

Exhalation occurs in reverse order—from the upper sections of the lungs to the lower ones.

Studies have shown that deep breathing as a means of additional oxygenation (the degree of blood oxygen saturation) can prepare the human respiratory system for intense physical exertion, while maintaining proper oxygen supply to the body

Benefits on the Physical Level

Complete yogic breathing helps with:

• Increased lung ventilation and prevention of respiratory diseases.
• Training of the respiratory muscles: intercostal muscles, diaphragm, abdominal muscles, and neck muscles.
• Beneficial effects on the cardiovascular system.
• Massage and improved blood circulation of internal organs.
• Increased lung capacity.
• Stimulation of digestion.
• Calming of the nervous system.

Benefits on the Energetic Level

Deep yogic breathing is a type of pranayama—a technique for managing vital energy through breathing exercises. Through pranayama, the following occurs:

• Cleansing and expansion of energy channels.
• Raising energy to the upper energy centers (chakras).
• Preparing the mind for the practice of concentration and meditation.

To master the technique of complete yogic breathing, it is necessary to learn to separate abdominal, thoracic, and clavicular breathing.

Abdominal (Diaphragmatic) Breathing

• Assume a comfortable seated position with your legs crossed and your back straight.
• Place one hand on your chest and the other on your abdomen.
• Inhale using the diaphragm. Try not to expand the chest area or raise your collarbones when inhaling.
• Use your hands to monitor the expansion in your abdomen and the static state of your chest.
• When exhaling, the diaphragm rises, the pressure in the abdominal cavity decreases, and the abdomen returns to its normal state.
• During abdominal breathing, only the abdominal area moves.
• Take several deep breaths and exhales, using only your diaphragm.

Thoracic (Rib) Breathing

Sitting in a comfortable position with your legs crossed and your back straight, place your hands on your ribs, pointing your thumbs back and the other fingers forward.

When inhaling, expand the chest area. Feel with your hands how your ribs move apart and return to the approximate center of your chest when exhaling.

Try to engage only the rib area.

Do several sets to master the conscious control of your ribs.

Clavicular Breathing

In a seated position with a straight back, place your crossed hands on your chest, positioning your fingertips under your collarbones. Take a deep breath, filling your lungs as much as possible. At the peak of the inhalation, feel the movement of your collarbones and shoulders upward.

The aforementioned breathing stages can be practiced lying on your back if the seated position causes tension in your body.

After practicing all three stages separately, try to combine them. Begin inhalation from the lower abdomen and gradually move to the upper sections of the lungs. Exhale in the reverse order.

When performing complete yogic breathing, the diaphragm descends during inhalation, compressing the internal organs, and also affects the pelvic floor muscles. Therefore, this pranayama is not recommended:

• during pregnancy;
• after recent abdominal surgeries;
• in cases of pelvic floor muscle dysfunction.

How long should I practice complete yogic breathing?

Start with 5–10 minutes a day and gradually increase the time as you become more comfortable. Even short sessions several times a day will be beneficial.

What should I do if I have trouble performing the technique?

Gradually increase the volume of your inhalations and exhalations. Try practicing in front of a mirror to observe the movement of your chest and abdomen. If you have difficulties, consult an experienced yoga instructor.

Can I do complete yogic breathing at any time of the day?

Yes, you can practice at any time that is convenient for you. However, it is especially beneficial to practice this breathing in the morning to energize yourself and in the evening to relax before bed.

Do I need any special equipment to perform complete yogic breathing?

No, you do not need any special equipment to perform complete yogic breathing. A comfortable place and a little time are all you need.