Breathing Techniques

1. Ratio breathing : this is useful to aid concentration and helps achieve focus on the breath. By breathing in for 3 and out for 6 (or in for 4 and out for 8) counts, the out breath is extended. This helps to still the mind in two ways: firstly the mind is focused on a single task, and other worries are excluded, and secondly the extended out breath has a physiological affect of slowing the heart beat and calming the mind.

2. The Three-part breath : this is a controlled attempt to take breath into all parts of the lungs, using the lungs' full capacity. The lungs start at the clavicle and extend down to the top of the stomach, with a sheet of muscle at their base – the diaphragm - separating the lung cavity from the intestines. Three-part breath is most easily done lying on the floor in savasana. With the lower tummy held slightly taught, and hand on abdomen, breath in and feel the abdomen (around navel) distend out. Then move your hand to around the ribs, and breath in so that the ribs move out – this is breathing into the rib/chest area. Finally move hand up to upper chest (or place hands in armpits) and try to breath into the top part of the chest and feel the subtle movement of the top part of the chest. Once you have got the hang of this, take one deep breath, moving the abdomen out then into the chest and feeling the ribs rise out and finally the last part of the breath into the upper chest area. This final, full breath is a full yogic breath.

3. Coordinated breath with movement : this is the breathing that is done in yoga postures for example breathing in an lifting arms above head and breathing out and going into the forward bend. Coordinating breath with movement is a key principle of yoga and helps to maintain focus of mind as well as assisting the postures.