The art of Inhalation and Exhalation

• Inhalation (puraka) is the intake of cosmic energy by the individual for his growth and progress. It is the path of action (pravrttimarga). It is the infinite uniting with the finite. It draws in the breath of lite as carefully and as gently as the fragrance of a flower might be indrawn and distributes it evenly throughout the body.

• While performing asanas, the mind and breath of the sadhaka are like those of an enthusiastic child, ever ready to invent, create and show its skill, whereas in practising pranayama the breath is like an infant child demanding special attention and care from its mother. As the mother loves her child and devotes her life to its well-being, so the consciousness has to foster the breath.

• To understand this art, it is essential to know its methodology, what is right and wrong and what is gross and subtle. Then one can experience the essence of pranayama. It is helpful to note that the relationship between consciousness and breath should be like that between a mother and her child. But before this can happen the lungs, the diaphragm and the intercostal muscles must be trained and disciplined by asanas so that the breath moves rhythmically.

• The action of the consciousness in respiration is like that of a mother absorbed in watching her child at play. Though outwardly passive, she is mentally alert, observing him minutely while remaining completely relaxed.

• When the mother first sends her child to school, she accompanies him, holding his hand to guide his way, emphasising the importance of being friendly with his future school-mates and of studying his lessons. She submerges her own identity in attending to her child until he gets accustomed to school life. So also has the consciousness to transform itself into the same condition as the flow of breath, following it like a mother and guiding it to rhythmic flow.

• The mother trains the child to walk and cross the streets cautiously. In the same way, the consciousness has to guide the flow of breath through the respiratory passages for absorption into the living cells. As the child gains confidence and becomes adjusted to school, the mother then leaves him when he reaches the gate. Similarly, when the breath moves with rhythmic precision, chitta observes its movements and unites it with the body and the self.

• In inhalation, the sadhaka attempts to transform his brain into a receiving and distributing centre for the flow of energy.

• Do not inflate the abdomen while inhaling as this prevents the lungs from expanding fully. Breathing in or out must be neither forcible nor quick, for strain of the heart or damage to the brain may result.

• Exhalation is the breath that goes out after inhalation. It is the expiration of impure air or the expulsion of carbon – dioxide. The outing breath feels warm and dry and the sadhaka senses no fragrance.

• Exhalation is the outflow of the individual energy to unite with the cosmic energy. It requires and silences the brain. It is the surrender of the sadhaka's ego to and immersion in the self.

• Exhalation is the process by which the energy of the body gradually unites with that of the mind, merges into the soul of the sadhaka and dissolves into cosmic energy. It is the path of return from the peripheries of the body towards the source of consciousness known as the path of renunciation.

• Hold the chest high with consciousness and lead the outgoing breath steady and smoothly.

• Inhale and exhale systematically with close attention to the rhythmic pattern of breath, as a spider symmetrically weaves its web and moves to and fro along it.

• For some persons inhalation is longer than exhalation, whereas for others it is exhalation that is longer. This is due to the challenges we have to face in life and our responses to them, which change the flow of breath and the pressure of the blood. Pranayama aims to eradicate these disparities and disturbances in the flow of breath as well as in blood pressure, and to make one unperturbed and unattached to one's own personality.

TECHNIQUE FOR INHALATION (PURAKA)

(a)Sit in any comfortable posture.

(b)Raise the spine along with the chest, floating ribs and navel and keep it erect.

(c)Now bring the head down as far as you can. When elasticity is achieved at the back of the neck, perform jalandhara bandha.

(d)According to yoga, the mind, which is the source of the emotions, is located in the region between the navel and the heart. Keep the back in contant contact with the emotional centre. Stretch the front of the body up and out without losing contact with the centre of consciousness.

(e)During inhalation, expand the chest up and out, without tilting forwards, backwards or sideways.

(f)Do not tense or jerk the dome of the diaphragm, but keep it relaxed. Start inhalation from the base of the diaphragm. The key point for starting deep inhalation is from the navel band, down below the floating ribs on either side.

(g)Keep the lungs passive and non-resistant during inhalation in order to receive and absorb the incoming energy. While inhaling, fill the lungs fully with complete attention. Synchronise the movement of the breath evenly with the interior expansion of the lungs.

(h)As a jug is filled from bottom to top, so fill the lungs from their base to the brim. Fill them to the top of the collar-bones and inner armpits.

(I)As special care and attention are needed to train an underdeveloped person, similarly careful training is required for the lungs to receive the full intake of breath. So explore carefully by stretching the nerve fibres of the lungs during soft deep inhalation.

(j)The bronchial tubes reach from the trachea to the periphery of the lungs, where they branch off into numerous branchioles. See that each inhalation reaches to the very tip of the bronchies.

(k)The in-breath is absorbed by the living cells in the body, as water is absorbed into the soil. Feel this absorption and the exhilaranting sensation of percolation of the cosmic energy that follows.

(l)The energy of inhalation enters from the nose and is received by the causal frame or the spiritual body. In inhalation the consciousness ascends from the navel to the top of the chest. The sadhaka has to maintain throughout a single unifying contest between the casual and subtle frames of the body and the consciousness ascending from its source. This contact unifies the body, breath, consciousness and the self. Then the body and the atam become one.

(m)Each pore of the skin of the trunk should act as the eye of intelligence for absorbing prana.

(n)If the inhalation is too pronounced the skin of the palms gritty. Regulate the breath so as to keep the skin of the palms soft throughout.

(o)If the shoulders are raised during inhalation, the upper areas of the lungs are not expanded fully and the nape of the neck becomes taut. Watch this tendency of the upward lift and bring the shoulders down immediately. In order to keep them down and chest up, take a rod or weights and use them.

(p)Relax the throat. Rest the tongue on the floor of the lower jaw without touching the teeth.

(q)Keep the eyes closed and relaxed, but the inner vision active. When inhaling the eyes tend to turn up ; avoid this.

(r)See that the ears, the facial muscles and the skin on the forehead remain relaxed.

(s)The right method of inhalation removes sluggishness, stimulates and energies the body and the mind.

TECHNIQUE FOR EXHALATION

(a)Follow paras (a) to (d) regarding the techniques for inhalation.

(b)In inhalation the body acts as an instrument for receiving energy in the form of breath. In exhaaltion it becomes dynamic, acting as an instrument for the slow release of breath. Retain the grip of the intercostal muscles and the floating ribs. Throughout. Without this grip, steady and smooth exhalation is not possible.

(c)In exhalation, the source or the starting point is the top of the chest. Without losing the grip there, exhale slowly but completely till the breath is emptied at a level below the navel. Here the body merges with the self.

(d)As you discharge the outgoing breath, retain the lift not merely of the central spinal column but also on its left and right side, keeping the torso firm like a tree trunk.

(e)do not shake or jerk the body, for this disturbs the flow of breath, the nerves and the mind.

(f)Release the breath slowly and smoothly without collapsing the chest. If exhalation is rough, it is an indication that the attention on the grip of the body and the observation of the flow of breath have been lost.

(g)In inhalation, the skin of the becomes taut, in exhalation it becomes soft without losing the grip on the inner structural body.

(h)The skin of the chest and of the arms should not touch closely at the armpits. There should be freedom and space without undue widening of the arms.

(I)Exhalation is the art of calming the nerves and the brain. This creates humility and the ego becomes quiet.

References

The above mentioned information is added from the book called LIGHT ON PRANAYAMA by B.K.S. IYENGAR.