Yesterday I talked about breathing techniques. Some friends mentioned the throat breathing method. So, let’s talk about the throat breathing method today~
Throat breathing method, also known as Ujjayi breathing method ), is a professional breathing method, Ujjayi means breaking free from shackles, liberating the mind, and winning. When inhaling, the air passes through the throat and enters the lungs, creating a weak resonance. In this way, if we listen consciously, we can hear our own breathing and even perceive vitality and life energy when we breathe. The resonance of this breathing is actually a soft mantra (sacred thought or prayer).
The special features of the larynx breathing method
The special feature of the larynx breathing method is that you exhale and inhale through the nose There was a soft sound from the end of the throat. When the breathing sound passes through the throat, there is a rustling sound, like the sound of the sea hitting the shore, or the sound of a shell on the ear, or the sound of the wind blowing over the top of the forest. This sound is actually after your chest expands. The sound produced by passing large amounts of air through the respiratory tract.
Benefits of throat breathing method
Throat breathing method can inflate the lungs, remove phlegm, enhance endurance, relieve stress, and Regulate the overall nervous system, etc. Other benefits include the following:
in breathing exercises, calm the body and mind;
breathing exercises can make the body generate heat and promote circulation;
regulate the overall nervous system, relieve stress;
sleep Pre-exercises can help fall asleep and improve insomnia, and the effect of Shavasana is more significant;
Smooth breathing can reduce heartbeat, which is helpful for hypertensive patients.
Throat breathing exercises
Stand in any comfortable sitting position, keep your back straight and stretch your spine. Relax your body, but don't be too lazy, focus your gaze downwards, or close your eyes completely. First focus on breathing, paying attention to every inhalation and exhalation that goes in and out of the nostril. Every time you breathe deeply, slowly, with a certain rhythm, and keep calm, then turn your attention to the larynx: you will feel that in every exhalation and inhalation, the airflow will rub affectionately. Go through the back of the throat.
The four stages of each breathing cycle:
The first stage: inhale (puraka), the air has to reach the lower part of the body, and then Then slowly overflow to the collarbone.
The second stage: antarakumbhaka (suspended breath), is a pause process, inhalation is completed, exhalation has not yet begun.
The third stage: exhalation (rechaka), the air flow is exhaled from the upper part of the body, and gradually emptied to the lower part of the body.
The fourth stage: holding your breath (bahyakumbhaka), this exhalation is completed, and the next inhalation has not yet begun.
Next, begin to gently contract the glottis, and contract the front of the throat tube back, so that when you inhale, there is a soft and loud resonance in the body from the throat to the heart, and when you exhale The heart rang to the throat. This sound is similar to the whirling sound of a breeze. The resonance fluctuations it produces slowly spread like ripples in the human body, but it will not benefit the body.
TIPS: Don’t forget to suck and hold your breath, and don’t give priority to either.
In order to achieve this "smooth breathing", you must keep the glottis open during the cycle of inhalation and exhalation. Closing the glottis is like holding your breath: if this happens, the energy flow will be interrupted, the muscles will become deficient in oxygen and vital energy, and the body will become tight.
At the same time, smiling is very helpful for breathing, because in this way, the airflow can rotate at the end of the throat and then enter the lungs.
Precautions for the practice of the throat breathing method
1. The yoga posture of the throat breathing method mainly focuses on comfort, which can be a sitting posture (such as lotus position, cross-legged sitting). Lying down (like Shavasana). If there is a herniated disc or spinal discomfort (such as vertebral spondylitis), you can try the vajrasana exercise. It is recommended to consult a doctor before practicing.
2. Relax the facial muscles and expression during exercises. Don't tighten the throat excessively. The contraction during the whole breathing process should be relaxed and natural.
TIPS: If you have a herniated disc or discomfort in the spine (such as vertebral spondylitis), you can try the vajrasana exercise. It is recommended to check with your doctor before practicing.
Advanced practice of larynx breathing method|Inverse tongue body print
After mastering the breathing technique, the advanced practice can add the inverse tongue body print (or tongue back palate), It is called Khecari Mudra in Sanskrit (see the picture below for details). When the tongue muscles feel tired, you can relax the tongue, and then continue the throat breathing exercises. After the tongue rests for a while, you can enter the reverse tongue body print again.
Practicing time of larynx breathing method|10-15 minute cycle
Repeat the whole set of larynx breathing method for 3 to 5 minutes, keeping double in the process Close your eyes and practice for 10-20 minutes each time. It can be practiced before meditation, or before and after yoga.
Summary
Unlike abdominal breathing, which moves up and down, the larynx breathing method moves up and down without moving. This is also difficult to practice, because it is difficult to precisely control the breathing. Easy, you have to concentrate, concentrate on your breathing, plus meditation, imagine that the upper abdomen and chest cavity are filled with air, and the heart inside is like a balloon going up and down, left and right, front and back, six directions expand infinitely, the bigger your heart, The greater the space, so the liberation of body and mind depends on how big your heart is.
Breathing also needs to be practiced! Why should yoga beginners breathe well, and how to breathe properly?
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