How to do Sectional Breathing?

Question

This is a tutorial on how to practice sectional breathing.

Answer 1

In this breathing technique, the breathing process happens in three stages:

(a) Abdominal Breathing

Abdominal or diaphragmatic breathing is practiced by enhancing the action of the diaphragm and minimizing the action of the ribcage. The diaphragm is a domed sheet of muscle that separates the lungs from the abdominal cavity and when the sheet of muscle that separates the lungs from the abdominal cavity and when functioning correctly, promotes the most efficient types of breathing. It is the effect of the diaphragm rather than the diaphragm itself that is experienced as the stomach rises and falls, but sensitivity will come with practice. During inhalation, the diaphragm moves downward, pushing the abdominal contents downwards and outward.  During exhalation, the diaphragm moves upward and abdominal contents move inward.

Movement of the diaphragm signifies that the lower lobes of the lungs are being utilized. The proper use of the diaphragm causes equal expansion of the alveoli, improves lymphatic drainage from basal parts of the lungs massages the liver, stomach, intestines and other organs that lie immediately beneath it, exerts a positive effect on the cardiac functions and coronary supply and improves oxygenation of the blood and circulation.

Abdominal breathing is the most natural and efficient way to breathe. However, due to tension, poor posture, restrictive clothing and lack of training, it is often forgotten. Once this technique again becomes a part of daily life and correct breathing is restored, there will be a great improvement in the state of physical and mental well-being.

1. Sit in any comfortable meditation posture, preferably padmasana.
2. Keep the head and spine upright.
3. Relax the whole body and close the eyes.
4. Adopt chin mudra and place the hand on the knee, concentrating on the abdomen region.
5. Observe the spontaneous breath without controlling it in any way. Let it be absolutely natural.
6. To practice abdominal breathing, feel as though you are drawing the energy and breath in and out directly through the navel.
7. Abdomen will move up with inhalation and down with exhalation.
8. Do not expand chest or move the shoulders.
9. Feel the abdomen expanding and contracting.
10. Continue breathing slowly and deeply.
11. Inhale while expanding the abdomen as much as is comfortable without expanding the ribcage.
12. At the end of inhalation, the diaphragm will be compressing the abdomen and the navel will be at its highest point.
13. On exhalation, the diaphragm moves upward and the abdomen moves downward.
14. At the end of exhlaation, the abdomen will be contracted.
15. Continue for a few minutes.
16. Relax any effort and once again watch the spontaneous breathing pattern.
17. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes.

(b) Thoracic Breathing

Thoracic breathing utilizes the middle lobes of the lungs by expanding and contracting the ribcage. It expends more energy than abdominal breathing for the same quantity of air exchange. It is often associated with physical exercise and exertion, as well as stress and tension; when combined with abdominal breathing, it helps the body to obtain more oxygen.

1. Sit in any comfortable meditation posture, preferably padmasana.
2. Keep the head and spine upright.
3. Relax the whole body and close the eyes.
4. Adopt chinmaya mudra and place the hand on the middle of the thigh.
5. Maintain unbroken awareness of the natural breath for some time, concentrating on the sides of the chest.
6. Discontinue any further use of the diaphragm and being to inhale by slowly expanding the ribcage.
7. Feel the movement of the individual ribs outward and upward and be aware of this expansion drawing air into the lungs.
8. Expand the chest as much as possible.
9. Exhale by relaxing the chest muscles. Feel the ribcage contracting and forcing the air out of the lungs.
10. Breathe slowly and deeply through the chest with total awareness. Do not use the diaphragm.
11. Continue thoracic breathing for a few minutes, pausing slightly after each inhalation and exhalation.
12. Relax any effort and once again, watch the spontaneous breathing pattern.
13. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes.

(C) Clavicular Breathing

Clavicular breathing is the final stage of total ribcage expansion. It occurs after the thoracic inhalation has been completed. In order to absorb a little more air into the lungs, the upper ribs and collar bone are pulled upwards by the muscles of the neck, throat and sternum. This requires maximum expansion on inhalation and only the upper lobes of the lungs are ventilated.

1. Sit in any comfortable meditation posture, preferably padmasana.
2. Keep the head and spine upright.
3. Relax the whole body and close the eyes.
4. Adopt Adi Mudra and place the hands on the root of the thigh.
5. Inhale, fully expanding the rib cage.
6. When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck.
7. The shoulders and collar bone should also move up slightly.
8. This will take some effort.
9. Exhale slowly first releasing the lower neck and upper chest, then relaxing the rest of the ribcage back to its starting position.
10. Continue for a few more breaths, observing the effect of this type of breathing.
11. Relax any effort and once again watch the spontaneous breathing pattern.
12. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes.

(d) Yogic Breathing

Yogic breathing combines the previous three techniques. It is used to maximize inhalation and exhalation. Its purpose is to gain control of the breath, correct poor breathing habits and increase oxygen intake.

It may be practiced at any time. It is especially useful in situations of high stress or anger for calming nerves. However, while its inclusion in a daily yoga programme will correct and deepen natural breathing patterns, yogic breathing itself should not be performed continually.

1. Sit in any comfortable meditation posture, preferably padmasana.
2. Keep the head and spine upright.
3. Relax the whole body and close the eyes.
4. Adopt Brahma Mudra and place the hands on the navel region.
5. Inhale slowly and deeply, allowing the abdomen to expand fully.
6. Try to breath so slowly that little or no sound of the breath can be heard.
7. Feel the air reaching into the bottom of the lungs.
8. At the end of abdominal expansion, start to expand the chest outward and upward.
9. When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck.  The shoulders and collar bone should also move up slightly. Some tension will be felt in the neck muscles.
10. The rest of the body should be relaxed.
11. Feel the air filling the upper lobes of the lungs.
12. This completes one inhalation.
13. The whole process should be one continuous movement, each phase of breathing merging into the next without any obvious transition point. There should be no jerks or unnecessary strain. The breathing should be like the swell of the sea.
14. Now start to exhale.
15. First, relax the lower neck and upper chest, then allow the chest to contact downward and then inward.
16. Next, allow the diaphragm to push upward and toward the chest.
17. Without straining, try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine.
18. The entire movement should be harmonious and flowing.
19. This completes one round of yogic breathing.
20. At first perform 5 to 10 rounds and slowly increase to 15 rounds daily.
21. Relax any effort and once again watch the spontaneous breathing pattern.
22. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes.

The main aim of the sectional breathing is to ventilate fully the three main areas of the lungs - upper lobes, middle lobes and lower lobes.

It promotes harmony and relaxation of the body and the mind.