Pranayama - Deep breathing & Fast breathing By - Gandhar Mandlik (Rishi Dharmachandra)		Print This Page
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Deep Breathing

The total capacity of our lungs is about 6000 c.c., but during normal breathing we only breath about 600 c.c. air per breath in to our lungs. In deep breathing the practitioner can inhale up to the total capacity of the lungs, which increases breathing efficiency per breath. The normal breath rate is 15 to 18 breaths per minute but in deep brething this rate is reduced to about 4 to 8 breaths per minute.

The air is inhaled mostly using diaphragm or muscle of respiration and expanding the chest. The movement of abdomen helps the movement of diaphragm. The intercostal muscles help the movement of chest. In this the diaphragm movement requires less efforts than the rib movement and more air can be inhaled as the diaphragm can be vertically moved up and down to about 6 inches. So Deep breathing involves efficient movement of abdomen.

Following are the benefits of Deep breathing -

• Due to slowing of respiration rate (15 breaths/min to 4 breaths/min), the heart rate / pulse rate is reduced. The blood pressure is also reduced. So deep breathing is very good for stress and related ailments.
• More oxygen is made available per breath, making the breathing most efficient.
• Conscious deep breathing greatly affects the cortical activities, relaxing the nervous system, which calms the mind by removing thoughts and emotions.
• Enhanced movement of the diaphragm gives good massage to the internal organs as liver, pancreas, stomach, heart, lungs are attached to the diaphragm which is moved up and down during the breathing.
• It is observed that the animals who breath slowly have more life span, so reducing the breath rate with deep breathing may help increase the life span of human beings.

  Practice - Begineers can start with deep breathing practice in sitting position of lying down position.

• Initially the ratio of 1:1, that is inhalation and exhalation counts are same. for example - 4 seconds inhale and 4 seconds exhale or 5 sec inhale and 5 sec exhale. You may practice it for 5 minutes initially, and gradually increase the time duration.

• After practicing it for 10 minutes everyday, one can increase the ratio to 1:2, that is exhalation is twice of inhalation. for example - 4 seconds inhalation and 8 seconds exhalation or 5 sec inhale and 10 sec exhale.

Note- If one feels short of breath then he / she can reduce the coutns of deep breahing.

Fast Breathing.
In fast breathing, one needs to increase the rate of respiration to about 100 breaths per minute. But the breathing is not shallow, one should breath with equally forceful inhalation and forceful exhalation. This involves fast movement of diaphragm by moving abdominal muslces and chest muscles.

Benefits of Fast breathing -

• Due to the fast inhalations and exhalations, the carbon dioxide levels in the blood fall and oxygen levels increase in the blood. The rich oxygenated blood supplies to the vital organs, improving their functioning.
• Due to rapid exchange of gases on cellular level, toxins are removed and the cell are revitalized.
• The fast movement of diaphragm gives massage to the digestive organs, lungs and heart increasing their efficiency.
• Fast breathing is good for increasing the overall Prana in the body,
• This technique can also can get rid of excess mucus, helps in removing sinusitis and common cold etc.

  Precautions (Contra indications) -

• Fast breathing should not be done by those who have High Blood pressure, heart problems, ulcers, hernia.
• People who have undergone abdominal surgeries, heart surgeries, brain sugeries should consult the medical expert or consultant.
• This is not recommended during the pregnancy.

  Practice Instructions -

  Note - Some students may feel dizziness, light headed due to fast breathing, if one feels uncomfortable then he / she can stop the fast breathing and may hold the breath for about 10 seconds, or try to inhale and exhale in same plastic bag, and then continue normal breathing. (This dizziness is caused due to reduced carbon dioxide levels, which cause constriction of blood vessels in the brain, reducing blood flow to that part temporarily.)

• Initially one should start slowly by 30 Inhalation and exhalations in 1 minute, and slowly build the speed to 60 rounds in 1 minute. You may practice it for about 3 minutes.

• After practicing for 15 to 20 days, one can increase the speed to about 80 rounds per minute and then you may even do 120 rounds in 1 minute.

--Mr. Gandhar Mandlik (Rishi Dharmachandra)

References -

1. Prana Pranayama Prana Vidya - Swami Niranjananda Saraswati (Bihar School of Yoga, Munger)

2. Pranayama - Yogacharya Vishwas Mandlik (Rishi Dharmajyoti), Yoga Vidya Gurukul, Nasik.

3. Pranayama - Swami Kuvalayananda (Kaivalyadham, Mumbai)

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