The Hindu Yogi Science Of Breath written by Yogi Ramacharaka
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Yogi Ramacharaka >> The Hindu Yogi Science Of Breath
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THE YOGI COMPLETE BREATH.
Yogi Complete Breathing includes all the good points of High
Breathing, Mid Breathing and Low Breathing, with the objectionable
features of each eliminated. It brings into play the entire
respiratory apparatus, every part of the lungs, every air-cell, every
respiratory muscle. The entire respiratory organism responds to this
method of breathing, and the maximum amount of benefit is derived from
the minimum expenditure of energy. The chest cavity is increased to
its normal limits in all directions and every part of the machinery
performs its natural work and functions.
One of the most important features of this method of breathing is the
fact that the respiratory muscles are fully called into play, whereas
in the other forms of breathing only a portion of these muscles are so
used. In Complete Breathing, among other muscles, those controlling
the ribs are actively used, which increases the space in which the
lungs may expand, and also gives the proper support to the organs when
needed, Nature availing herself of the perfection of the principle of
leverage in this process. Certain muscles hold the lower ribs firmly
in position, while other muscles bend them outward.
Then again, in this method, the diaphragm is under perfect control and
is able to perform its functions properly, and in such manner as to
yield the maximum degree of service.
In the rib-action, above alluded to, the lower ribs are controlled by
the diaphragm which draws them slightly downward, while other muscles
hold them in place and the intercostal muscles force them outward,
which combined action increases the mid-chest cavity to its maximum.
In addition to this muscular action, the upper ribs are also lifted
and forced outward by the intercostal muscles, which increases the
capacity of the upper chest to its fullest extent.
If you have studied the special features of the four given methods of
breathing, you will at once see that the Complete Breath comprises all
the advantageous features of the three other methods, plus the
reciprocal advantages accruing from the combined action of the
high-chest, mid-chest, and diaphragmatic regions, and the normal
rhythm thus obtained.
In our next chapter, we will take up the Complete Breath in practice,
and will give full directions for the acquirement of this superior
method of breathing, with exercises, etc.
CHAPTER VIII.
HOW TO ACQUIRE THE YOGI COMPLETE BREATH.
The Yogi Complete Breath is the fundamental breath of the entire Yogi
Science of Breath, and the student must fully acquaint himself with
it, and master it perfectly before he can hope to obtain results from
the other forms of breath-mentioned and given in this book. He should
not be content with half-learning it, but should go to work in earnest
until it becomes his natural method of breathing. This will require
work, time and patience, but without these things nothing is ever
accomplished. There is no royal road to the Science of Breath, and the
student must be prepared to practice and study in earnest if he expect
to receive results. The results obtained by a complete mastery of the
Science of Breath are great, and no one who has attained them would
willingly go back to the old methods, and he will tell his friends
that he considers himself amply repaid for all his work. We say these
things now, that you may fully understand the necessity and importance
of mastering this fundamental method of Yogi Breathing, instead of
passing it by and trying some of the attractive looking variations
given later on in this book. Again, we say to you: Start right, and
right results will follow; but neglect your foundations and your
entire building will topple over sooner or later.
Perhaps the better way to teach you how to develop the Yogi Complete
Breath, would be to give you simple directions regarding the breath
itself, and then follow up the same with general remarks concerning
it, and then later on giving exercises for developing the chest,
muscles and lungs which have been allowed to remain in an undeveloped
condition by imperfect methods of breathing. Right here we wish to say
that this Complete Breath is not a forced or abnormal thing, but on
the contrary is a going back to first principles--a return to Nature.
The healthy adult savage and the healthy infant of civilization both
breathe in this manner, but civilized man has adopted unnatural
methods of living, clothing, etc., and has lost his birthright. And we
wish to remind the reader that the Complete Breath does not
necessarily call for the complete filling of the lungs at every
inhalation. One may inhale the average amount of air, using the
Complete Breathing Method and distributing the air inhaled, be the
quantity large or small, to all parts of the lungs. But one should
inhale a series of full Complete Breaths several times a day, whenever
opportunity offers, in order to keep the system in good order and
condition.
The following simple exercise will give you a clear idea of what the
Complete Breath is:
(1) Stand or sit erect. Breathing through the nostrils,
inhale steadily, first filling the lower part of the lungs,
which is accomplished by bringing into play the diaphragm,
which descending exerts a gentle pressure on the abdominal
organs, pushing forward the front walls of the abdomen. Then
fill the middle part of the lungs, pushing out the lower
ribs, breast-bone and chest. Then fill the higher portion of
the lungs, protruding the upper chest, thus lifting the
chest, including the upper six or seven pairs of ribs. In
the final movement, the lower part of the abdomen will be
slightly drawn in, which movement gives the lungs a support
and also helps to fill the highest part of the lungs.
At first reading it may appear that this breath consists of
three distinct movements. This, however, is not the correct
idea. The inhalation is continuous, the entire chest cavity
from the lowered diaphragm to the highest point of the chest
in the region of the collar-bone, being expanded with a
uniform movement. Avoid a jerky series of inhalations, and
strive to attain a steady continuous action. Practice will
soon overcome the tendency to divide the inhalation into
three movements, and will result in a uniform continuous
breath. You will be able to complete the inhalation in a
couple of seconds after a little practice.
(2) Retain the breath a few seconds.
(3) Exhale quite slowly, holding the chest in a firm
position, and having the abdomen in a little and lifting it
upward slowly as the air leaves the lungs. When the air is
entirely exhaled, relax the chest and abdomen. A little
practice will render this part of the exercise easy, and the
movement once acquired will be afterwards performed almost
automatically.
It will be seen that by this method of breathing all parts of the
respiratory apparatus is brought into action, and all parts of the
lungs, including the most remote air cells, are exercised. The chest
cavity is expanded in all directions. You will also notice that the
Complete Breath is really a combination of Low, Mid and High Breaths,
succeeding each other rapidly in the order given, in such a manner as
to form one uniform, continuous, complete breath.
You will find it quite a help to you if you will practice this breath
before a large mirror, placing the hands lightly over the abdomen so
that you may feel the movements. At the end of the inhalation, it is
well to occasionally slightly elevate the shoulders, thus raising the
collarbone and allowing the air to pass freely into the small upper
lobe of the right lung, which place is sometimes the breeding place of
tuberculosis.
At the beginning of practice, you may have more or less trouble in
acquiring the Complete Breath, but a little practice will make
perfect, and when you have once acquired it you will never willingly
return to the old methods.
CHAPTER IX.
PHYSIOLOGICAL EFFECT OF THE COMPLETE BREATH.
Scarcely too much can be said of the advantages attending the practice
of the Complete Breath. And yet the student who has carefully read the
foregoing pages should scarcely need to have pointed out to him such
advantages.
The practice of the Complete Breath will make any man or woman immune
to Consumption and other pulmonary troubles, and will do away with all
liability to contract "colds," as well as bronchial and similar
weaknesses. Consumption is due principally to lowered vitality
attributable to an insufficient amount of air being inhaled. The
impairment of vitality renders the system open to attacks from disease
germs. Imperfect breathing allows a considerable part of the lungs to
remain inactive, and such portions offer an inviting field for
bacilli, which invading the weakened tissue soon produce havoc. Good
healthy lung tissue will resist the germs, and the only way to have
good healthy lung tissue is to use the lungs properly.
Consumptives are nearly all narrow-chested. What does this mean?
Simply that these people were addicted to improper habits of
breathing, and consequently their chests failed to develop and expand.
The man who practices the Complete Breath will have a full broad
chest, end the narrow-chested man may develop his chest to normal
proportions if he will but adopt this mode of breathing. Such people
must develop their chest cavities if they value their lives. Colds may
often be prevented by practicing a little vigorous Complete Breathing
whenever you feel that you are being unduly exposed. When chilled,
breathe vigorously a few minutes, and you will feel a glow all over
your body. Most colds can be cured by Complete Breathing and partial
fasting for a day.
The quality of the blood depends largely upon its proper oxygenation
in the lungs, and if it is under-oxygenated it becomes poor in quality
and laden with all sorts of impurities, and the system suffers from
lack of nourishment, and often becomes actually poisoned by the waste
products remaining uneliminated in the blood. As the entire body,
every organ and every part, is dependent upon the blood for
nourishment, impure blood must have a serious effect upon the entire
system. The remedy is plain--practice the Yogi Complete Breath.
The stomach and other organs of nutrition suffer much from improper
breathing. Not only are they ill nourished by reason of the lack of
oxygen, but as the food must absorb oxygen from the blood and become
oxygenated before it can be digested and assimilated, it is readily
seen how digestion and assimilation is impaired by incorrect
breathing. And when assimilation is not normal, the system receives
less and less nourishment, the appetite fails, bodily vigor decreases,
and energy diminishes, and the man withers and declines. All from the
lack of proper breathing.
Even the nervous system suffers from improper breathing, inasmuch as
the brain, the spinal cord, the nerve centers, and the nerves
themselves, when improperly nourished by means of the blood, become
poor and inefficient instruments for generating, storing and
transmitting the nerve currents. And improperly nourished they will
become if sufficient oxygen is not absorbed through the lungs. There
is another aspect of the case whereby the nerve currents themselves,
or rather the force from which the nerve currents spring, becomes
lessened from want of proper breathing, but this belongs to another
phase of the subject which is treated of in other chapters of this
book, and our purpose here is to direct your attention to the fact
that the mechanism of the nervous system is rendered inefficient as an
instrument for conveying nerve force, as the indirect result of a lack
of proper breathing.
The effect of the reproductive organs upon the general health is too
well known to be discussed at length here, but we may be permitted to
say that with the reproductive organs in a weakened condition the
entire system feels the reflex action and suffers sympathetically. The
Complete Breath produces a rhythm which is Nature's own plan for
keeping this important part of the system in normal condition, and,
from the first, it will be noticed that the reproductive functions are
strengthened and vitalized, thus, by sympathetic reflex action, giving
tone to the whole system. By this, we do not mean that the lower sex
impulses will be aroused; far from it. The Yogis are advocates of
continence and chastity, and have learned to control the animal
passions. But sexual control does not mean sexual weakness, and the
Yogi teachings are that the man or woman whose reproductive organism
is normal and healthy, will have a stronger will with which to control
himself or herself. The Yogi believes that much of the perversion of
this wonderful part of the system comes from a lack of normal health,
and results from a morbid rather than a normal condition of these
organs. A little careful consideration of this question will prove
that the Yogi teachings are right. This is not the place to discuss
the subject fully, but the Yogis know that sex-energy may be conserved
and used for the development of the body and mind of the individual,
instead of being dissipated in unnatural excesses as is the wont of so
many uninformed people. By special request we will give in this book
one of the favorite Yogi exercises for this purpose. But whether or
not the student wishes to adopt the Yogi theories of continence and
clean-living, he or she will find that the Complete Breath will do
more to restore health to this part of the system than anything else
ever tried. Remember, now, we mean normal health, not undue
development. The sensualist will find that normal means a lessening of
desire rather than an increase; the weakened man or woman will find a
toning up and a relief from the weakness which has heretofore
depressed him or her. We do not wish to be misunderstood or misquoted
on this subject. The Yogis' ideal is a body strong in all its parts,
under the control of a masterful and developed Will, animated by high
ideals.
In the practice of the Complete Breath, during inhalation, the
diaphragm contracts and exerts a gentle pressure upon the liver,
stomach and other organs, which in connection with the rhythm of the
lungs acts as a gentle massage of these organs and stimulates their
actions, and encourages normal functioning. Each inhalation aids in
this internal exercise, and assists in causing a normal circulation to
the organs of nutrition and elimination. In High or Mid Breathing the
organs lose the benefit accruing from this internal massage.
The Western world is paying much attention to Physical Culture just
now, which is a good thing. But in their enthusiasm they must not
forget that the exercise of the external muscles is not everything.
The internal organs also need exercise, and Nature's plan for this
exercise is proper breathing. The diaphragm is Nature's principal
instrument for this internal exercise. Its motion vibrates the
important organs of nutrition and elimination, and massages and kneads
them at each inhalation and exhalation, forcing blood into them, and
then squeezing it out, and imparting a general tone to the organs. Any
organ or part of the body which is not exercised gradually atrophies
and refuses to function properly, and lack of the internal exercise
afforded by the diaphragmatic action leads to diseased organs. The
Complete Breath gives the proper motion to the diaphragm, as well as
exercising the middle and upper chest. It is indeed "complete" in its
action.
From the standpoint of Western physiology alone, without reference to
the Oriental philosophies and science, this Yogi system of Complete
Breathing is of vital importance to every man, woman and child who
wishes to acquire health and keep it. Its very simplicity keeps
thousands from seriously considering it, while they spend fortunes in
seeking health through complicated and expensive "systems." Health
knocks at their door and they answer not. Verily the stone which the
builders reject is the real cornerstone of the Temple of Health.
CHAPTER X.
A FEW BITS OF YOGI LORE.
We give below three forms of breath, quite popular among the Yogis.
The first is the well-known Yogi Cleansing Breath, to which is
attributed much of the great lung endurance found among the Yogis.
They usually finish up a breathing exercise with this Cleansing
Breath, and we have followed this plan in this book. We also give the
Yogi Nerve Vitalizing Exercise, which has been handed down among them
for ages, and which has never been improved on by Western teachers of
Physical Culture, although some of them have "borrowed" it from
teachers of Yoga. We also give the Yogi Vocal Breath, which accounts
largely for the melodious, vibrant voices of the better class of the
Oriental Yogis. We feel that if this book contained nothing more than
these three exercises, it would be invaluable to the Western student.
Take these exercises as a gift from your Eastern brothers and put them
into practice.
THE YOGI CLEANSING BREATH.
The Yogis have a favorite form of breathing which they practice when
they feel the necessity of ventilating and cleansing the lungs. They
conclude many of their other breathing exercises with this breath, and
we have followed this practice in this book. This Cleansing Breath
ventilates and cleanses the lungs, stimulates the cells and gives a
general tone to the respiratory organs, and is conducive to their
general healthy condition. Besides this effect, it is found to greatly
refresh the entire system. Speakers, singers, etc., will find this
breath especially restful, after having tired the respiratory organs.
(1) Inhale a complete breath.
(2) Retain the air a few seconds.
(3) Pucker up the lips as if for a whistle (but do not swell
out the cheeks), then exhale a little air through the
opening, with considerable vigor. Then stop for a moment,
retaining the air, and then exhale a little more air. Repeat
until the air is completely exhaled. Remember that
considerable vigor is to be used in exhaling the air through
the opening in the lips.
This breath will be found quite refreshing when one is tired and
generally "used up." A trial will convince the student of its merits.
This exercise should be practiced until it can be performed naturally
and easily, as it is used to finish up a number of other exercises
given in this book, and it should be thoroughly understood.
THE YOGI NERVE VITALIZING BREATH.
This is an exercise well known to the Yogis, who consider it one of
the strongest nerve stimulants and invigorants known to man. Its
purpose is to stimulate the Nervous System, develop nerve force,
energy and vitality. This exercise brings a stimulating pressure to
bear on important nerve centers, which in turn stimulate and energize
the entire nervous system, and send an increased flow of nerve force
to all parts of the body.
(1) Stand erect.
(2) Inhale a Complete Breath, and retain same.
(3) Extend the arms straight in front of you, letting them
be somewhat limp and relaxed, with only sufficient nerve
force to hold them out.
(4) Slowly draw the hands back toward the shoulders,
gradually contracting the muscles and putting force into
them, so that when they reach the shoulders the fists will
be so tightly clenched that a tremulous motion is felt.
(5) Then, keeping the muscles tense, push the fists slowly
out, and then draw them back rapidly (still tense) several
times.
(6) Exhale vigorously through the mouth.
(7) Practice the Cleansing Breath.
The efficiency of this exercise depends greatly upon the speed of the
drawing back of the fists, and the tension of the muscles, and, of
course, upon the full lungs. This exercise must be tried to be
appreciated. It is without equal as a "bracer," as our Western friends
put it.
THE YOGI VOCAL BREATH.
The Yogis have a form of breathing to develop the voice. They are
noted for their wonderful voices, which are strong, smooth and clear,
and have a wonderful trumpet-like carrying power. They have practiced
this particular form of breathing exercise which has resulted in
rendering their voices soft, beautiful and flexible, imparting to it
that indescribable, peculiar floating quality, combined with great
power. The exercise given below will in time impart the
above-mentioned qualities, or the Yogi Voice, to the student who
practices it faithfully. It is to be understood, of course, that this
form of breath is to be used only as an occasional exercise, and not
as a regular form of breathing.
(1) Inhale a Complete Breath very slowly, but steadily,
through the nostrils, taking as much time as possible in the
inhalation.
(2) Retain for a few seconds.
(3) Expel the air vigorously in one great breath, through
the wide opened mouth.
(4) Rest the lungs by the Cleansing Breath.
Without going deeply into the Yogi theories of sound-production in
speaking and singing, we wish to say that experience has taught them
that the timbre, quality and power of a voice depends not alone upon
the vocal organs in the throat, but that the facial muscles, etc.,
have much to do with the matter. Some men with large chests produce
but a poor tone, while others with comparatively small chests produce
tones of amazing strength and quality. Here is an interesting
experiment worth trying: Stand before a glass and pucker up your mouth
and whistle, and note the shape of your mouth and the general
expression of your face. Then sing or speak as you do naturally, and
see the difference. Then start to whistle again for a few seconds, and
then, _without changing the position of your lips or face_, sing a few
notes and notice what a vibrant, resonant, clear and beautiful tone is
produced.
CHAPTER XI.
THE SEVEN YOGI DEVELOPING EXERCISES.
The following are the seven favorite exercises of the Yogis for
developing the lungs, muscles, ligaments, air cells, etc. They are
quite simple but marvelously effective. Do not let the simplicity of
these exercises make you lose interest, for they are the result of
careful experiments and practice on the part of the Yogis, and are the
essence of numerous intricate and complicated exercises, the
non-essential portions being eliminated and the essential features
retained.
(1) THE RETAINED BREATH.
This is a very important exercise which tends to strengthen and
develop the respiratory muscles as well as the lungs, and its frequent
practice will also tend to expand the chest. The Yogis have found that
an occasional holding of the breath, after the lungs have been filled
with the Complete Breath, is very beneficial, not only to the
respiratory organs but to the organs of nutrition, the nervous system
and the blood itself. They have found that an occasional holding of
the breath tends to purify the air which has remained in the lungs
from former inhalations, and to more fully oxygenate the blood. They
also know that the breath so retained gathers up all the waste matter,
and when the breath is expelled it carries with it the effete matter
of the system, and cleanses the lungs just as a purgative does the
bowels. The Yogis recommend this exercise for various disorders of the
stomach, liver and blood, and also find that it frequently relieves
bad breath, which often arises from poorly ventilated lungs. We
recommend students to pay considerable attention to this exercise, as
it has great merits. The following directions will give you a clear
idea of the exercise:
(1) Stand erect.
(2) Inhale a Complete Breath.
(3) Retain the air as long as you can comfortably.
(4) Exhale vigorously through the open mouth.
(5) Practice the Cleansing Breath.
At first you will be able to retain the breath only a short time, but
a little practice will also show a great improvement. Time yourself
with a watch if you wish to note your progress.
(2) LUNG CELL STIMULATION.
This exercise is designed to stimulate the air cells in the lungs, but
beginners must not overdo it, and in no case should it be indulged in
too vigorously. Some may find a slight dizziness resulting from the
first few trials, in which case let them walk around a little and
discontinue the exercise for a while.
(1) Stand erect, with hands at sides.
(2) Breathe in very slowly and gradually.
(3) While inhaling, gently tap the chest with the finger
tips, constantly changing position.
(4) When the lungs are filled, retain the breath and pat the
chest with the palms of the hands.
(5) Practice the Cleansing Breath.
This exercise is very bracing and stimulating to the whole body, and
is a well-known Yogi practice. Many of the air cells of the lungs
become inactive by reason of incomplete breathing, and often become
almost atrophied. One who has practiced imperfect breathing for years
will find it not so easy to stimulate all these ill-used air cells
into activity all at once by the Complete Breath, but this exercise
will do much toward bringing about the desired result, and is worth
study and practice.
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