Chapter 16 Breathing Exercises
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 Yogi. 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 Breathing 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.
(I)
Inhale
a complete breath.
(2)
Retain
the air a few seconds.
(3)
Pucker
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 he
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.
(I)
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. 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 carefuI
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.
(I)
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.
(3)
Rib Stretching.
We have explained that the
ribs are fastened by cartilages, which admit of
considerable expansion. In proper breathing, the
ribs play an important part, and it is well to
occasionally give them a little special exercise
in order to preserve their elasticity. Standing or
sitting in unnatural positions, to which many of
the Western people are addicted, is apt to render
the ribs more or less stiff and inelastic, and
this exercise will do much to overcome same.
(1)
Stand
erect.
(2)
Place
the hands one on each side of the body, as high up
under the armpits as convenient, the thumbs
reaching toward the back, the palms on the side of
the chest and fingers to the front over the
breast.
(3)
Inhale
a Complete Breath.
(4)
Retain
the air for a short time.
(5)
Then
gently squeeze the sides, at the same time slowly
exhaling.
(6)
Practice
the Cleansing Breath.
Use
moderation
in this exercise and do not overdo it.
(4) Chest Expansion
The
chest
is quite apt to be contracted from bending over
one's work. This exercise is very good for the
purpose of restoring natural conditions and
gaining chest expansion.
(1)
Stand
erect.
(2)
Inhale
a Complete Breath.
(3)
Retain
the air.
(4)
Extend
both arms forward and bring the two clenched fists
together on a level with the shoulder.
(5)
Then
Swing back the fists vigorously until the arms
stand out straight sideways from the shoulders.
(6)
Then
bring back to Position 4, and swing to Position 5.
Repeat.
(7)
Exhale
vigorously through the opened mouth.
(8)
Practice
the Cleansing Breath
Use
moderation
and do not overdo this exercise.
(5) Walking
Exercise.
(1)
Walk
with head up,chin drawn slightly in, shoulders
back, and with measured tread.
(2)
Inhale
a Complete Breath, counting (mentally) 1, 2, 3, 4,
5, 6, 7, 8, one count to each step, making the
inhalation extend over the eight counts.
(3)
Exhale
slowly through the nostrils, counting as
before—1, 2, 3, 4, 5, 6, 7, 8—one count to a
step.
(4)
Rest
between breaths, continuing walking and counting,
1, 2, 3, 4, 5, 6, 7, 8, one count to the step.
(5)
Repeat
until you begin to feel tired. Then rest for a
while, and resume at pleasure. Repeat several
times a day.
Some
Yogis
vary this exercise by retaining the breath during
a 1, 2, 3, 4, count, and then exhale in an
eight-step count. Practice whichever plan seems
most agreeable to you.
(6)
Morning Exercise.
(1)
Stand
erect in a military attitude, head up, eyes front,
shoulders back, knees stiff, hands at sides.
(2)
Raise
body slowly on toes, inhaling a Complete Breath,
steadily and slowly.
(3)
Retain
the breath for a few seconds, maintaining the same
position.
(4)
Slowly
sink to the first position, at the same time
slowly exhaling the air through the nostrils.
(5)
Practice
Cleansing Breath.
(6)
Repeat
several times, varying by using right leg alone,
then left leg alone.
(7)
Stimulating Circulation.
(1)
Stand
erect.
(2)
Inhale
a Complete Breath and retain.
(3)
Bend
forward slightly and grasp a stick or cane
steadily and firmly, and gradually exerting your
entire strength upon the grasp.
(4)
Relax
the grasp, return to first position, and slowly
exhale.
(5)
Repeat
several times.
(6)
Finish
with the Cleansing Breath.
This
exercise may be performed without the use of a
stick or cane, by grasping an imaginary cane,
using the will to exert the pressure. The exercise
is a favorite Yogi plan of stimulating the
circulation by driving the arterial blood to the
extremities, and drawing back the venous blood to
the heart and lungs that it may take up the oxygen
which has been inhaled with the air. In cases of
poor circulation there is not enough blood in the
lungs to absorb the increased amount of oxygen
inhaled, and the system does not get the full
benefit of the improved breathing. In such cases,
particularly, it is well to practice this
exercise, occasionally with the regular Complete
Breathing exercise.
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