HATHA YOGA/PART 14
CHAPTER 14.
YOGI BREATHING
LIFE is absolutely dependent upon the act of breathing.
"Breath is Life.” Differ as they may upon details of theory and
terminology, the Oriental and the Occidental agree upon these fundamental
principles.
To breathe is to live, and without breath there is no
life. Not only are the higher animals dependent upon breath for life and
health, but even the lower forms of animal life must breathe to live, and plant
life is likewise dependent upon the air for continued existence.
The infant draws in a long, deep breath, retains it for a
moment to extract from it its life-giving properties, and then exhales it in a
long wail, and lo! its life upon earth has begun. The old man gives a faint
gasp, ceases to breathe, and life is over. From the first faint breath of the
infant to the last gasp of the dying man, it is one long story of continued
breathing. Life is but a series of breaths.
Breathing may be considered the most important of all of
the functions of the body, for, indeed, all the other functions depend upon it.
Man may exist some time without eating; a shorter time without drinking; but
without breathing his existence may be measured by a few minutes.
And not only is Man dependent upon Breath for life, but
he is largely dependent upon correct habits of breathing for continued vitality
and freedom from disease. An intelligent control of our breathing power will
lengthen our days upon earth by giving us increased vitality and powers of
resistance, and, on the other hand, unintelligent and careless breathing will
tend to shorten our days, by decreasing our vitality and laying us open to
disease.
Man in his normal state
had no need of instruction in breathing. Like the lower animal and the child,
he breathed naturally and properly, as nature intended him to do, but
civilization has changed him in this and other respects. He has contracted
improper methods and attitudes of walking, standing and sitting, which have
robbed him of his birthright of natural and correct breathing. He has paid a high price for
civilization. The savage, today,
breathes naturally, unless he has been contaminated by the habits of civilized
man.
The percentage of civilized men who breathe correctly is
quite small, and the result is shown in contracted chests and stooping
shoulders, and the terrible increase in diseases of the respiratory organs,
including that dread monster, Consumption, "the white scourge.” Eminent
authorities have stated that one generation of correct breathers would
regenerate the race, and disease would be so rare as to be looked upon as a
curiosity. Whether looked at from the standpoint of the Oriental or Occidental,
the connection between correct breathing and health is readily seen and
explained.
The Occidental teachings show that the
physical health depends very materially upon correct breathing. The Oriental
teachers not only admit that their Occidental brothers are right, but say that
in addition to the physical benefit derived from correct habits of breathing,
man's mental power, happiness, self-control, clear-sightedness, morals, and
even his spiritual growth may be increased by an understanding of the
"Science of Breath." Whole schools of Oriental Philosophy have been
founded upon this science, and this knowledge when grasped by the Western
races, and by them put to the practical use which is their strong point, will
work wonders among them. The theory of the East, wedded to the practice of the
West, will produce worthy offspring.
This work will take up the Yogi "Science
of Breath," which includes not only all that is known to the Western
physiologists and hygienists, but the occult side of the subject as well. It
not only points out the way to physical health along the lines of what Western
scientists have termed "deep breathing," etc., but also goes into the
less known phases of the subject.
The Yogi practices exercises by which he
attains control of his body, and is enabled to send to any organ or part an increased
flow of vital force or "prana," thereby strengthening and
invigorating the part or organ. He knows all that his Western scientific
brother knows about the physiological effect of correct breathing, but he also
knows that the air contains more than oxygen and hydrogen and nitrogen, and
that something more is accomplished than the
mere oxygenating of the blood. He knows something about "prana," of
which his Western brother is ignorant, and he is fully aware of the nature and
manner of handling that great principle of energy, and is fully informed as to
its effect upon the human body and mind. He knows that by rhythmical breathing
one may bring himself into harmonious vibration with nature, and aid in the
unfoldment of his latent powers. He knows that by controlled breathing he may
not only cure disease in himself and others, but also practically do away with
fear and worry and the baser emotions.
In the consideration of the question of respiration, we
must begin by considering the mechanical arrangements whereby the respiratory
movements are effected. The mechanics of respiration manifest through (1) the
elastic movements of the lungs, and (2) the activities of the sides and bottom
of the thoracic cavity in which the lungs are contained. The thorax is that
portion of the trunk between the neck and the abdomen, the cavity of which
(known as the thoracic cavity) is occupied mainly by the lungs and heart. It is
bounded by the spinal column, the ribs with their cartilages, the breastbone,
and below by the diaphragm. It is generally spoken of as "the chest.” It
has been compared to a completely shut, conical box, the small end of which is
turned upward, the back of the box being formed by the spinal column, the front
by the breastbone and the sides by the ribs.
The ribs are twenty-four in number, twelve on each side,
and emerge from each side of the spinal column. The upper seven pair are known
as "true ribs,” being fastened to the breastbone direct, while the lower
five pairs are called "false ribs” or "floating ribs,” because they
are not so fastened, the upper two of them being fastened by cartilage to the
other ribs, the remainder having no cartilages, their forward ends being free.
The ribs are moved in respiration by two
superficial muscular layers, known as the intercostal muscles. The diaphragm,
the muscular partition before alluded to, separates the chest box from the
abdominal cavity.
In the act of inhalation the muscles expand
the lungs so that a vacuum is created and the air rushes in in accordance with
the well known law of physics. Everything depends upon the muscles concerned in
the process of respiration, which we may as, for
convenience, term the "respiratory muscles.” Without the aid of these
muscles the lungs cannot expand, and upon the proper use and control of these
muscles the Science of Breath largely depends. The proper control of these
muscles will result in the ability to attain the maximum degree of lung
expansion, and to secure the greatest amount of the life giving properties of
the air to the system.
The Yogis classify Respiration into four general methods,
viz:
·
High Breathing.
·
Mid Breathing.
·
Low Breathing.
·
Yogi Complete Breathing.
We will give a general idea of the first
three methods, and a more extended treatment of the fourth method, upon which
the Yogi Science of Breath is largely based.
(1)
High Breathing.
This form of breathing is known to the
Western world as Clavicular Breathing, or Collarbone Breathing. One breathing
in this way elevates the ribs and raises the collarbone and shoulders, at the
same time drawing in the abdomen and pushing its contents up against the
diaphragm, which in turn is raised.
The upper part of the chest and lungs, which
is the smallest, is used, and consequently but a minimum amount of air enters
the lungs. In addition to this, the diaphragm being raised, there can be no
expansion in that direction. A study of the anatomy of the chest will convince
any student that in this way a maximum amount of effort is used to obtain a
minimum amount of benefit.
High Breathing is probably the worst form of
breathing known to man and requires the greatest expenditure of energy with the
smallest amount of benefit. It is an energy-wasting, poor-returns plan. It is
quite common among the Western races, many women being addicted to it, and even
singers, clergymen, lawyers and others, who
should know better, using it ignorantly.
Many diseases of the vocal organs and organs of
respiration may be directly traced to this barbarous method of breathing, and
the straining of delicate organs caused by this method, often results in the
harsh, disagreeable voices heard on all sides. Many persons who breathe in this
way become addicted to the disgusting practice of "mouth-breathing”
described in a preceding chapter.
If the student has any doubts about what has been said
regarding this form of breathing, let him try the experiment of expelling all
the air from his lungs, then standing erect, with hands at sides, let him raise
the shoulders and collarbone and inhale. He will find that the amount of air
inhaled is far below normal. Then let him inhale a full breath, after dropping
the shoulders and collarbone, and he will receive an object lesson in breathing
which he will be apt to remember much longer than he would any words, printed
or spoken.
(2)
Mid Breathing.
This method of respiration is known to Western students
as Rib Breathing, or Inter-Costal Breathing, and while less objectionable than
High Breathing, is far inferior to either Low Breathing or to the Yogi Complete
Breath. In Mid Breathing the diaphragm is pushed upward, and the abdomen drawn
in. The ribs are raised somewhat, and the chest is partially expanded. It is
quite common among men who have made no study of the subject. As there are two
better methods known, we give it only passing notice, and that principally to
call your attention to its shortcomings.
(3)
Low Breathing.
This form of respiration
is far better than either of the two preceding forms, and of recent years many
Western writers have extolled its merits, and have exploited it under the names
of "Abdominal Breathing," "Deep Breathing," "Diaphragmic
Breathing," etc., etc., and much good has been accomplished by the
attention of the public having been directed to the subject, and many having
been induced to substitute it for the inferior and injurious methods above alluded to. Many
"systems" of breathing have been built around Low Breathing, and
students have paid high prices to learn the new systems. But, as we have said,
much good has resulted, and after all the students who paid high prices to
learn revamped old systems undoubtedly got their money's worth if they were
induced to discard the old methods of High Breathing and Low Breathing.
Although many Western authorities write and speak of this
method as the best known form of breathing, the Yogis knew it to be but a part
of a system which they have used for centuries and which they know as "The
Complete Breath.” It must be admitted, however, that one must be acquainted
with the principles of Low Breathing before he can grasp the idea of Complete
Breathing.
Let us again consider the diaphragm. What is it? We have
seen that it is the great partition muscle, which separates the chest and its
contents from the abdomen and its contents. When at rest it presents a concave
surface to the abdomen. That is, the diaphragm as viewed from the abdomen would
seem like the sky as viewed from the earth—the interior of an arched surface.
Consequently the side of the diaphragm toward the chest organs is like a
protruding rounded surface—like a hill. When the diaphragm is brought into use
the hill formation is lowered and the diaphragm presses upon the abdominal
organs and forces out the abdomen.
In Low Breathing, the
lungs are given freer play than in the methods already mentioned, and
consequently more air is inhaled. This fact has led the majority of Western
writers to speak and write of Low Breathing (which they call Abdominal
Breathing) as the highest and best method known to science. But the Oriental
Yogi, has long known of a better method, and some few Western writers have also
recognized this fact. The trouble with all methods of breathing, other than the
"Yogi Complete Breathing,” is that in none of these methods do the lungs
become filled with air—at the best only a portion of the lung space is filled,
even in Low Breathing. High Breathing fills only the upper portion of the
lungs. Mid Breathing fills only the middle and a portion of the upper parts.
Low Breathing fills only the lower and middle parts. It is evident that any method
that fills the entire lung space must be far preferable to those filling only
certain parts. Any method which will fill the entire lung space must be of the greatest
value to man in the way of allowing him to absorb the greatest quantity of
oxygen and to store away the greatest amount of prana. The Complete Breath is
known to the Yogis to be the best method of respiration known to science.
The Yogi Complete Breath.
Yogi Complete Breathing includes all the good points of
High Breathing, Mid Breathing and Low Breathing, with the objectionable
features of each eliminated. It brings into play the entire respiratory
apparatus, every part of the lungs, every air-cell, every respiratory muscle.
The entire respiratory organism responds to this method of breathing, and the
maximum amount of benefit is derived from the minimum expenditure of energy.
The chest cavity is increased to its normal limits in all directions and every
part of the machinery performs its natural work and functions.
One of the most important features of this
method of breathing is the fact that the respiratory muscles are fully called
into play, whereas in the other forms of breathing only a portion of these
muscles are so used. In Complete Breathing, among other muscles, those controlling
the ribs are actively used, which increases the space in which the lungs may
expand, and also gives the proper support to the organs when needed, Nature
availing herself of the perfection of the principle of leverage in this
process. Certain muscles hold the lower ribs firmly in position, while other
muscles bend them outward.
Then again, in this method, the diaphragm is
under perfect control and is able to perform its functions properly, and in
such manner as to yield the maximum degree of service.
In the rib-action, above alluded to, the
lower ribs are controlled by the diaphragm which draws them slightly downward,
while other muscles hold them in place and the intercostal muscles force them
outward, which combined action increases the mid-chest cavity to its maximum.
In addition to this muscular action, the upper ribs are also lifted and forced
outward by the intercostal muscles, which increases the capacity of the upper
chest to its fullest extent.
If you have studied the special features of the four
given methods of breathing, you will at once see that the Complete Breathing
comprises all the advantageous features of the three other methods, plus the
reciprocal advantages accruing from the combined action of the high-chest,
mid-chest, and diaphragmic regions, and the normal rhythm thus obtained.
The Yogi Complete Breath is the fundamental breath of the
entire Yogi Science of Breath, and the student must fully acquaint himself with
it, and master it perfectly before he can hope to obtain results from the other
forms of breath mentioned and given in this book. He should not be content with
half-learning it, but should go to work in earnest until it becomes his natural
method of breathing. This will require work, time and patience, but without
these things nothing is ever accomplished. There is no royal road to the
Science of Breath, and the student must be prepared to practice and study in
earnest if he expects to receive results. The results obtained by a complete
mastery of the Science of Breath are great, and no one who has attained them
would willingly go back to the old methods, and he will tell his friends that
he considers himself amply repaid for all his work. We say these things now,
that you may fully understand the necessity and importance of mastering this
fundamental method of Yogi Breathing, instead of passing it by and trying some
of the attractive looking variations given later on in this book. Again, we say
to you: Start right, and right results will follow; but neglect your
foundations and your entire building will topple over sooner or later.
Perhaps the better way
to teach you how to develop the Yogi Complete Breath, would be to give you
simple directions regarding the breath itself, and then follow up the same with
general remarks concerning it, and then later on giving exercises for developing
the chest, muscles and lungs which have been allowed to remain in an
undeveloped condition by imperfect methods of breathing. Right here we wish to
say that this Complete Breath is not a forced or abnormal thing, but on the
contrary is a going back to first principles—a return to Nature. The healthy
adult savage and the healthy infant of civilization both breathe in this
manner, but civilized man has adopted unnatural methods of living, clothing,
etc., and has lost his birthright. And we wish to remind the reader that the
Complete Breath does not necessarily call for the complete filling of the
lungs at every inhalation. One may inhale the average amount of air, using the
Complete Breathing Method and distributing the air inhaled, be the quantity
large or small, to all parts of the lungs. But one should inhale a series of
full Complete Breaths several times a day, whenever opportunity offers, in
order to keep the system in good order and condition.
The following simple exercise will give you a clear idea of
what the Complete Breath is:
·
Stand or sit erect. Breathing through the
nostrils, inhale steadily, first filling the lower part of the lungs, which is
accomplished by bringing into play the diaphragm, which descending exerts a
gentle pressure on the abdominal organs, pushing forward the front walls of the
abdomen. Then fill the middle part of the lungs, pushing out the lower ribs,
breast-bone and chest. Then fill the higher portion of the lungs, protruding
the upper chest, thus lifting the chest, including the upper six or seven pairs
of ribs. In the final movement, the lower part of the abdomen will be slightly
drawn in, which movement gives the lungs a support and also helps to fill the
highest part of the lungs.
At first reading it may appear that this breath consists
of three distinct movements. This, however, is not the correct idea. The
inhalation is continuous, the entire chest cavity from the lowered diaphragm to
the highest point of the chest in the region of the collarbone, being expanded
with a uniform movement. Avoid a jerky series of inhalations, and strive to
attain a steady continuous action. Practice will soon overcome the tendency to
divide the inhalation into three movements, and will result in a uniform
continuous breath. You will be able to complete the inhalation in a couple of
seconds after a little practice.
·
Retain the breath a few seconds.
·
Exhale quite slowly, holding the chest in a
firm position, and drawing the abdomen in a little and lifting it upward slowly
as the air leaves the lungs. When the air is entirely exhaled, relax the chest
and abdomen. A little practice will render this part of the exercise easy, and
the movement once acquired will be afterwards performed almost automatically.
It will be seen that by this method of breathing all
parts of the respiratory apparatus is brought into action, and all parts of the
lungs, including the most remote air cells, are exercised. The chest cavity is
expanded in all directions. You will also notice that the Complete Breath is
really a combination of Low, Mid and High Breaths, succeeding each other
rapidly in the order given, in such a manner as to form one uniform,
continuous, complete breath.
You will find it quite a help to you if you will practice
this breath before a large mirror, placing the hands lightly over the abdomen
so that you may feel the movements. At the end of the inhalation, it is well to
occasionally slightly elevate the shoulders, thus raising the collar-bone and
allowing the air to pass freely into the small upper lobe of the right lung,
which place is sometimes the breeding place of tuberculosis.
At the beginning of practice, you may have more or less
trouble in acquiring the Complete Breath, but a little practice will make
perfect, and when you have once acquired it you will never willingly return to
the old methods.
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