XVI. 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.
(1) Inhale a complete breath.
(2) Retain the air a few seconds.
(3) Pucker up 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 be 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.
(1) 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 arc 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 careful 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.
(I) 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.
(1) Stand erect, with hands at
sides.
(2) Breathe in very slowly and
gradually.
(3) While inhaling, gently tap the
chest with the ringer 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 several
times.
(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, I, 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 I, 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 game 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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