Complete breathing

Complete Breathing

Diagram of diaphragmatic breathing

Complete breathing, also known as yogic breathing, is a technique that involves the full use of the lungs and the respiratory system. It is a fundamental practice in yoga and pranayama, aiming to maximize the intake of oxygen and the expulsion of carbon dioxide. This method of breathing is believed to enhance physical and mental well-being by promoting relaxation and reducing stress.

Technique

Complete breathing involves three stages: abdominal (or diaphragmatic) breathing, thoracic (or chest) breathing, and clavicular breathing. Each stage corresponds to a different part of the lungs being filled with air.

Abdominal Breathing

In the first stage, the diaphragm contracts and moves downward, allowing the lungs to expand and fill with air. This is often referred to as diaphragmatic breathing. The abdomen rises as the diaphragm descends, creating more space in the thoracic cavity.

Thoracic Breathing

The second stage involves the expansion of the rib cage. The intercostal muscles contract, lifting the ribs and allowing the middle part of the lungs to fill with air. This is known as thoracic or chest breathing.

Clavicular Breathing

In the final stage, the upper part of the lungs is filled as the shoulders and collarbones (clavicles) are lifted slightly. This is the least efficient part of the breath but completes the full capacity of the lungs.

Benefits

Complete breathing is associated with numerous health benefits, including:

• Increased Oxygenation: By fully utilizing the lung capacity, more oxygen is delivered to the bloodstream, enhancing cellular function.
• Stress Reduction: The slow, deep breaths activate the parasympathetic nervous system, promoting relaxation and reducing stress.
• Improved Lung Function: Regular practice can increase lung capacity and efficiency, benefiting respiratory health.
• Enhanced Focus and Concentration: The meditative aspect of complete breathing can improve mental clarity and focus.

Practice

To practice complete breathing, one should sit or lie down in a comfortable position. Begin by inhaling slowly through the nose, allowing the abdomen to rise, followed by the expansion of the chest, and finally the slight lift of the shoulders. Exhale in reverse order, starting with the shoulders, then the chest, and finally the abdomen. This cycle should be repeated several times, focusing on the smooth transition between each stage.

Related Pages

• Pranayama
• Diaphragmatic breathing
• Yoga
• Respiratory system