Breathe Deep! The Power of Your Breath

Power Of The Yoga Breath
A 2006 study on the effects of pranayama (yoga rhythmic breathing) in patients with severe COPD (chronic obstructive pulmonary disease) examined forty eight patients randomly divided (24 each) into two groups.
The study group patients were trained to do pranayama daily, six times a week, for 3 months for at least half an hour duration and both the groups were allowed to continue with their usual physical activity and medications.

Pranayama consisted of six breathing exercises: Bhastika Pranayama,'Kapalabhati Pranayama, Vhasya pranayama, Anulom-Vilom pranayama, Bhramid pranayama and Udgeedh pranayama.

Lung function tests, spirometry, and blood gases were taken and compared with the control group.

Amazing Results
The results showed that there was improvement in the lung function parameters in the study group which in turn had an overall positive effect on the patients. “Patients had reduced symptoms, became more actively involved in their own health care, more independent in performing their daily activities, increased exercise tolerance and therefore were less dependent on family, friends, health professionals, and expensive medical resources. There was improvement in the psychological function of the patient with less anxiety and depression and increased feeling of hope, control and self- esteem.”

The researchers concluded that yogic breathing is a “noncompetitive, personal, inexpensive and enjoyable activity which can produce truly amazing results.”

Your Breath
Your feelings and emotions correspond to your thoughts and actions and the subsequent flow of the breath.

Yoga philosophy teaches that where the breath goes the mind follows and vice-versa, highlighting the distinct relationship between how you breathe and your individual physical and spiritual well-being.

The average body takes approximately 21,600 breaths every day, which equates to 15 breaths per minute. We are all breathing but all too often the breath becomes held, rapid, or uneven in response to events that either exist in the mind or are actually happening in the present moment. These events include, fear, laughter, and even stress.

Maintaining a full and steady breathing pattern not only benefits the mind and body by promoting a relaxed physical state and clear decision-making but there is also an abundant supply of oxygen to ensure completion of daily tasks while the cells of the body are nurtured and stale waste products are eliminated, ensuring better overall health.

Connecting with the flow of the breath is also a spiritual tool that draws you closer to the quiet place within while acting as a means by which to train the mind to maintain a single-pointed focus.
Conscious awareness is further strengthened by concentration on the rhythmic breath.

Simple Techniques to Practice
Awareness of each of the senses, and whether one is more active than the other, assists you in not only regulating the flow, rate, and rhythm of the breath, but helps you to make better choices in relation to the thoughts that you produce and their impact on you and your surroundings.

You can embrace the senses and the breath when you are walking outside, perhaps in a park, the beach, or the countryside. Synchronize each inhale and exhale with each step while noticing what you hear, feel, smell, see, and touch. As each step becomes linked with each breath, you can cease the awareness of the senses and draw closer to the rhythmic flow of the breath.

You can also link the breath and step with an affirmation or with each word of your affirmation.

Breath Affirmation
Affirmations are a proven and powerful method of changing the way the mind thinks and creating a positive (or negative) outcome.

1. Recognize what you want.
2. Create language that affirms what you want.
3. By repeating and believing what you have written, the mind will gradually replace the outdated patterns and images with ones that support you in achieving a new reality.

I fill my body with light

I release all impurities

I am free and strong

Or you can try the following method:

With each inhalation I breathe in ….(add a word)

With each exhalation I breathe out …(add a word)

Role of Pranayama in Rehabilitation of COPD patients - a Randomized
Controlled Study. S K Katiyar, Shailesh Bihari
Dept. of Tuberculosis and Respiratory Diseases Dr. Murari Lai Chest Hospital
G.S.V.M. Medical College, Kanpur
Indian J Allergy Asthma Immunol 2006; 20(2) : 98-104

TriYoga

Kaliji with Margaret

Mysore, India December 2008

Today I thought you might be interested in learning a little about a wonderful practice that helps me maintain harmony in all that I do.  By incorporating TriYoga into my daily life, I have a deeper appreciation of the inner strength that develops through balancing the mind, body, and spirit.  Transformation occurs from within and once this is recognized, the surrounding world changes too, as every individual becomes a living example of what is best for themselves and others.


TriYoga is the system of yoga developed by Kali Ray, known as Kaliji. In January 1980, TriYoga Flows came intuitively to her as a result of kriyavati when she was leading a group meditation. Since then, Kaliji has established a comprehensive yoga method that incorporates the triple principle present in creation.

The beauty of TriYoga lies in its completeness as a method that allows the body to develop physically, emotionally, and spiritually. It is a complete experience encompassing asanas, pranayama, and mudra that blends body movements with breath. Meditation is taught in each class with sound and light visualization used to promote concentration leading into meditation.

Kaliji has established flows that work in accord with the whole person, enabling the student to focus fully on their practice while transferring a tranquility that stays with them throughout the day. Using a procedure of precise alignment, intuitive flows, and prana the student moves in a series of flows that improves strength and circulation, enhances inner peace, and promotes a deeper awareness of knowledge that arises from within.

Releasing Energy
When the body is supported correctly, it releases tension and negative energy and permits prana to move freely, making this style suitable for all ages and levels.

The classes are one and a half hours long and structured in precise sequences that awaken the intimate flow of prana and bring about a raised level of expansive awareness. The pace is fluid, and clear instruction throughout ensures that students are guided to maintain an even and rhythmical breath synchronized at a steady pace with a fusion of asanas, pranayama, and mudras.

Pranayama is an integral part of each class and even beginners learn techniques such as Shining Breath and Sun Moon Breath which aid in calming the nervous system and creating alpha brain waves. Exquisite mudras like Flowing Lotus work in combination with prana and asanas by securing energy within the body and eye mudras aid in drawing energy upward. It is a living process that moves beyond the physical through the dynamics of a method that represents the balance of life as the student learns to move and feel intuitively.

Each class ends with a period of meditation which centers on concentration of inner light enabling the mind to gain self-inquiry and allowing prana to be absorbed into the body. The result is a systematic practice that develops strength of mind and body, expands conscious awareness, and sustains the harmonious principles of the trinity.

All energy, such as light and sound, moves in waves and TriYoga incorporates this wavelike motion into a distinctive series. For example, when transitioning from cat pose to cat tuck the spine extends vertebra by vertebra in a spinal wave that flows from the base of the spine to the crown of the head with each inhalation and exhalation while maintaining a rhythmic flow of breath.

Relaxation occurs through correct alignment and economy of breath and movement. With regular sadhana (yoga practice), a heightened awareness arises to the universal truth that exists when balanced prana passes through the body. Additional classes include instruction on flows, prana vidya, Sanskrit, and jnana (philosophy).

Releasing Obstacles
As a TriYoga teacher, the discipline of daily practice centers and feeds my mind, body, and spirit. It is a rewarding experience, one where my existence is probed and challenged to overcome obstacles, many of which I place in my own way, either consciously or unconsciously. TriYoga is a constant process enabling me to be energized and enthusiastic, while asking me to be conscientious and thoughtful; demonstrating fairness and respect.

Ultimately, TriYoga is a wonderful teacher, profound, promoting the discovery of my innermost being. Its simplicity creates the opportunity for me to continue learning in love and enriching life.

I have a deeper appreciation of the inner strength that develops through balancing the mind, body, and spirit. Exploring the depth of each pose has taught me to reach beyond my own fears and gain confidence, by continuing to develop mentally, physically, and spiritually. Working to meet the challenges of practice is reflected in my interaction with others and I have grown through striving to maintain harmony in my daily life.

January 5th, 2010 marks the 30th anniversary of TriYoga which is now an international organization with over 600 teachers in 30 countries and hundreds more in the teacher internship program. Kaliji teaches classes and has been a keynote speaker at many seminars throughout the world. TriYoga is an organization that participates in aiding individuals and families with medical and financial help throughout the world. Other charitable activities include prison outreach and educating and raising awareness of caring for the environment and animal rights.

For much more in-depth information on Kaliji, classes, or training, the national website is TriYoga

Kaliji is my teacher and mentor and is a constant source of inspiration and guidance. 

My TriYoga studio in Massachusetts is Studio

PRANAYAMA

Feel the calmness that accompanies freedom from obstacles.

Preparing the body for meditation through an activity such as yoga is an ideal process in which to acquire skills to control unconscious thoughts and physical movements. Yoga creates a training ground in which to bring awareness to the joints, muscles, and the thoughts, in order to create single-pointed focus to sit still in meditation. An integral part of yoga is the practice of pranayama and the key to successful meditation through the all-important control of the breath.

When the mind is calm, the breath is also calm, and vice versa.

Incorporating breathing techniques and meditation in your daily activities is easy to do and helps you to live harmoniously with your surroundings while experiencing the transforming benefits of meditation.

For many people, the breath is erratic, uneven, noisy, and fails to maximize the life-force energy of prana. This is especially so when faced with a challenging situation.

The next time you encounter heavy traffic, pay attention to how you are breathing.
Then notice how you are feeling.
What thoughts and emotions are coursing through you?

Slowing the breath down and breathing deeply into the base of the lungs releases toxic emotions from your body. Notice how a deeper, more relaxed breathing pattern helps you slow down not only the rate of the breath, but your thoughts as well.

You can consciously practice pranayama everywhere; walking, waiting in line, waiting for a pot to boil.

Method
Observe the breath. Begin by monitoring the flow, rhythm, and speed of the breath. All three should be slow, smooth, and steady. When you focus your mind on something repetitive you automatically begin to quieten the thoughts and emotions. Purposely drawing your attention to one thought process prevents negativity and limitations from taking root. With each exhalation you can release what you do not need or want, and with each inhale, full your body and mind with the peace, joy, and love that will uplift you every day.

Once you teach your Self to breathe properly, you will use correct breathing techniques at every waking moment. In the beginning, you may catch yourself during moments of stress and detect that the pace of your breath is not effortless and calm.
Simply bring awareness back to the rhythmic flow of the breath and notice how it returns with ease to a composed and steady rate.

With practice, you will notice an improvement in clarity of thought, happiness, and peace of mind. Other people will notice the changes in you too and that means that you are making a positive difference not only in your own life, but in the lives of others too.

Your life becomes calmer, your meditation practice effortless, and the mind becomes limitless.

Peace

BENEFITS OF PRANAYAMA

Prana is the essence of ALL life.

BENEFITS OF PRANAYAMA

The essence of the breath is Prana; the life-force of the body. The breath removes impurities from the body and puts fuel into the body. By mindfully consuming the right foods, maintaining a regular meditation practice, and living a lifestyle that promotes good health you will assist yourself in achieving a purer prana which is, at its core, your life-energy.

You have the right amount of energy within you to complete your life path but all too often, there are distractions and obstacles that stand before you, sapping your strength and vitality.

Energy is increased by staying ever-present and aware to the needs of your body, mind, and spiritual path. When you increase the energy, you allow your life purpose to manifest.

Silencing the vibrations of the breath silences the vibrations of the mind. Monitoring the flow of the breath means that you can tell when the breath is rapid, uneven, and shallow. Always be aware of its expansive nature. When the breath flows smoothly, it cleanses the energy points within and enables your life energy to flow smoothly.

Prana is derived from pra, meaning continuous and na, meaning movement. With each breath, the body relaxes while the breath flows in and out. Feel the life-energy (prana) that flows through the vehicle of the breath. The breath and mind are interrelated and when you control one the other is controlled.

Yogis believe that decreasing the amount of breaths per minute increases the life span. (Animals that breath rapidly have a shorter lifespan.)
Keeping track of your thoughts helps you to notice changes in the breath where it is flowing in a disrupted pattern.
It also enables you to slowly deepen and extend the length of the breath.

Benefits of Pranayama

1. Creates and maintains the natural way to breathe.
2. Massages the internal organs and strengthens abdominal muscles
3. Reduces stress and tension
4. Helps in maintaining a relaxed body and mind
5. Opens the chest; frees the breath
6. Maintains a healthy diaphragm
7. Creates rhythmic breathing
8. Increases life-energy by taking in more oxygen than the normal, shallow breathing and making oxygen exchange efficient.
9. Strengthens the heart and regulates blood pressure
10. Revitalizes the blood
11. Gives abdominal muscle control
12. Stimulates all physiological functions
13. Reduces stress and anxiety
14. Develops a positive state of mind as the breath and mind are interrelated
15. Aids in balancing the emotions
16. Increases circulation to the head
17. Deepens concentration by listening to the sound of the breath
18. Provides steady oxygenation. Increases the elimination of toxins from the lungs
19. Slows the breath and increases breath retention
20. Strengthens the heart and lungs and creates good communication between them
21. Heats the body and energizes the mind
22. Relieves Sinus congestion, headaches, nausea, and other imbalances
23. Cleanses the air passages
24. Removes impurities from the lungs, purifying the blood
25. Cleans residual air from the lungs
26. Helps cells eliminate carbon dioxide while becoming saturated with oxygen
27. Stimulates cellular respiration, which produces warmth throughout the body
28. Strengthens the diaphragm and circulation on blood
29. Gives control over abdominal muscles while reducing excess fatty tissues in this area
30. Calms the nervous system
31. Invigorates the pineal and pituitary glands
32. Increases the lung capacity
33. Steadies and calms the mind
34. Balances the male (rational) and the female (intuitive) energies, bringing good physical and mental health to the body and mind
35. Creates alpha brain waves


The average number of breaths per minute is 15.
The average number of breaths in 24 hours is 21,600
Slowing the breath down can increase the life span.

METHOD

• Inhale, slowly breathing into the base of the lungs with a full breath.
• Breathe into every space of the lungs.
• Exhale, releasing the breath in a slow and steady stream.

Give full attention to your breath and notice what you are experiencing physically, as well as what you are feeling, thinking and doing.
Notice the relaxation that occurs within your body and mind and draw on this tranquil feeling by bringing awareness to the rhythmic flow of the breath at any time that you feel that you have moved from a point of peace.

Om Shanti Peace

Copyright 2009 Margaret Stockley

Centering Meditation

Focus on your inner center to create the changes you desire

One of my favorite methods of meditation is Centering Meditation.
This is a simple method that makes positive use of the energy contained within the body in order to create affirmative changes within the mind and the body.
Whenever stressful or challenging periods are encountered, centering allows the self to quickly overcome potentially difficult situations and prevent negative and detrimental effects from occurring. Anxiety is released, the muscles of the body relax, and breathing slows down, promoting clarity of thought.

Method
If possible, sit in a comfortable position with the legs folded so that your body makes a triangle shape from both knees to the crown of the head with the spine as a conduit for energy to travel from base of spine to crown of head.

Draw awareness inward to the belly and focus on the flow of the breath
Notice the rate and rhythm of the breath
Slow the breath down until it becomes slow, steady, and even
Inhale with a deep breath, feeling the abdomen expand
Exhale, breathing all the way out by drawing the navel to the back of the spine to assist with the exhalation
Let the abdominal muscles relax before beginning your next inhalation

Continue with this deep breathing technique for about 30 breaths, staying focused on the flow of the breath into and out of the center of the body

Breathe away any tension in the body
If the mind wanders, simply return to the flow of the breath and the center of the body

As you maintain steady focus on this deep centering breathing, the body continues to relax from the base of the spine to the crown of the head

Now, with each inhale, draw peace through whole body and feel stillness and serenity flow effortlessly through you as obstacles release via the exhalation

Continue until you feel completely relaxed, peaceful, with no attachment to troubles or tension.

This meditation method hones the mind away from stressful situations while releasing toxins via the flow of the breath. Oxygenated air passes into the deepest parts of the lungs where it replenishes the body.
Try it at bedtime to experience a restful sleep, and in the morning for heightened intuition and expanded awareness.
Combining pranayama techniques with meditation in this manner strengthens, balances, and increases energy in both your body and mind.