The Complete Yogic Breathing 

 

Inhalation: (To a count of 6 or 9 its preferred)

 

Step 1: Fill your lower lungs by breathing slowly through your nose and allowing your stomach to expand.

 

Step 2: Continue breathing in and gradually fill the middle of your lungs by pulling your stomach in slightly.

 

Step 3: Continue breathing in and gradually fill your upper lungs by pulling your stomach in slightly more and very slightly raising and pulling back your shoulders.

 

Hold your BREATHE FOR A COUNT OF 3, 6 or 9 and then exhale.

 

Exhalation: (This should be done at the same pace as your inhalation)

 

Step 1: Lower your shoulders slightly and slowly empty your upper lungs.

 

Step 2: Slowly let your stomach expand and empty your middle lung.

 

Step 3: Continue to breathe slowly out and empty your lower lungs by pulling in your stomach.

 

YOUR LUNGS ARE EMPTY (If it is comfortable for you, do not start your inhalation until you have held out your breathe for 3, 6 or 9 counts)

 

Continue for at least 5 breathes.

 

NOTE: To further enhance the affects of this breathing exercise, coordinate the timing with your heart rate.