"When breathing is wrong,
the psyche is also unstable,
and when the breath is even,
then the psyche is balanced".
Hatha yoga pradipika.

It is amazing how little attention we pay in our ordinary life to proper breathing. We can go a day without food and water, but take our breath away and we will die in a few minutes.Breath is life. Most people have forgotten how to breathe properly. They breathe shallowly through their mouths and use little or no diaphragm, raising their shoulders or squeezing their stomachs as they inhale. In this way, only a small amount of oxygen is inhaled and only top part lungs, which leads to insufficient viability and low resistance to disease. A lot of "stagnant" oxygen remains in our lungs - and how can we saturate all our organs with this vital component?! ..

People often consider inhalation to be the most essential part of breathing, but in factexhalation is keybecause the more carbon dioxide-laden air you exhale, the more fresh air you can breathe in. And now we can define: breathing is the process by which oxygen enters the body and carbon dioxide is removed from it. Let's take this as a good starting point.
Some time ago I - then I wrote about the healing respiratory system Kokyu-Ho, - but there is not much difference, i.e. basic techniques they are also basic in Africa. Almost in all breathing exercises There are basic types of breathing. These are lower or abdominal breathing, middle, upper and full breaths.
Since our state of mind affects how we breathe, therefore, we can learn to control the psyche by controlling breathing. By regulating our breathing, we not only increase our oxygen intake, but also prepare ourselves for concentration and meditation.

fire breath

And so, after such a short introduction, we finally come to the main topic of my article.
Imagine an exercise that can clear and activate the lungs, stimulate cardiovascular activity like jogging, tone the body, and clear the mind. Now imagine doing this sitting comfortably with your eyes closed (or open). Intrigued?
Yoga practitioners are well acquainted with an exercise that meets all these requirements - it is Kapalabhati . She is also calledfiery or cleansing breath.
If you have already practiced this pranayama and understood its impact, then my article, using the materials of the magazine "YOGA-International", headings "Pranayama", 1992 and advice on the practice of Kevin Hoffman, will answer your questions and inspire you to further deepen the practice. . For those who are not familiar with the practice, there will be an opportunity to learn something new and useful for themselves.

Let's start with a detailed look at the effects of Kapalabhati on the body. These effects are just a by-product of vigorous contractions of the abdominal muscles and fast, active expiration, which are a sign of this exercise.

It is known that with correct breathing metabolic processes in the body are normalized, the nervous system is strengthened, people get rid of many diseases. But few people are aware of such information and practically few people apply the technique. healthy breathing In my life. The Breath of Fire practice is used in Hatha Yoga and Kundalini Yoga.

Breath of Fire is one of the most powerful cleansing techniques. It is called so because the exercise “kindles the fire” of digestion, which allows you to “burn” toxins and toxins. This is fast and rhythmic diaphragmatic breathing. Systematically using the technique, the following changes will occur in the body:

• the digestive system begins to function normally, there will be no swelling, gas, indigestion;
• the work of the kidneys and liver is activated;
• acidity is normalized;
• depression will go away, negative emotions will “burn out” (only the good is inhaled, all the bad is exhaled);
• the lungs increase in volume and toxins are intensively released from them;
• the walls of blood vessels are cleansed;
• all internal organs are massaged;
• the nervous system becomes stronger, which increases resistance to stressful situations;
• the work of the immune system is activated;
• the parasympathetic and sympathetic nervous systems work in a balanced way;
• rhythmic functioning internal organs comes into sync.

In addition to everything fiery breath helps to get rid of drugs and smoking.

But it must be understood that performing the Breath of Fire for more than 100 cycles at a time increases the appetite. Important when doing cleansing breath drink more water to enhance the cleansing effect.

Execution technique

It is necessary to perform fiery breathing only on an empty stomach. To do this, follow these steps:

1. take a sitting position with a straightened vertebral axis (Lotus position, sitting on your knees, etc.);
2. stretch your neck, tilting your chin slightly to your chest. This forms a small throat lock, which facilitates the flow of energy into the head area, since the neck and spine are located on the same line;
3. the abdomen is relaxed. It is important to know that you need to breathe only with the help of the diaphragm, without activating the chest;
4. place the left hand on the stomach to control breathing with the stomach without pressing on it;
5. exhale vigorously with the stomach and immediately relax it. Intentional inhalation is not needed
6. relaxed stomach, air will enter effortlessly;
7. inhalation and exhalation should be equal in duration.

At first, a slight dizziness of the head is felt, fever is a normal reaction of the body.

You need to start with 27 cycles and go up to 108. A cycle is an inhalation and an exhalation. The power of exercise is consistency. The technique must be performed daily. This should become a habit, like daily washing.

For a better understanding of the Breath of Fire technique, a video is offered:

In order for the Breath of Fire to bring the desired result, it is necessary to adhere to the following recommendations:

1. When exhaling, sharply pull the stomach in and up. So the abdominal cavity begins to squeeze on the diaphragm, which involuntarily rises, pushing air out of the lungs.
2. Inhalation is done involuntarily, relaxing the abdominal muscles, and the diaphragm sags down, passing air into the lungs.
3. Perform 2-3 respiratory cycles per second.
4. Breathing begins with a slightly raised chest.
5. Breathe through the diaphragm and abdominal muscles. The top of the chest area does not move.
6. Inhaling, stick out the stomach forward, exhaling - retract.
7. Make sure that inhalation and exhalation are the same in length and power. Otherwise, an energy imbalance is formed.
8. You can not use the exercise for women during critical days.

In the early days, it is better to do the Breath of Fire slowly, placing one hand on the stomach and the other on the chest area, and with the help of control the mobility of the abdomen and the flatness of the chest.

To complicate the practice, you need to perform the exercise in yoga positions with different chest positions:

• crossing the upper and lower limbs;
• raise your hands up with interlaced fingers in the castle;
• in a pose, bending the back backward (Camel, Cobra).

Photo: Andrey Kiselev/Rusmediabank.ru

Breath of Fire is the name of the main breathing technique used in Kundalini Yoga. Recall that this school of yoga aims to teach its adherents to gradually raise the kundalini energy from the base of the spine and the lowest chakra to the highest - sahasrara - when enlightenment occurs and the consciousness of the yogi dissolves in the divine principle. But while we are all far from the final stage, with the help of kundalini yoga we have a chance to become cleaner, better, wiser, more conscious, more balanced, kinder, healthier, happier, in the end.

As a technique, he uses meditation, asanas, chanting of mantras and, of course, pranayama, of which the breath of fire is one of the basic ones.

The first thing to note is that the breath of fire is not hyperventilation of the lungs or full yogic belly breathing. The Breath of Fire technique is not that difficult, and every beginner in yoga can master it. To do this, try to breathe quickly without pauses through your nose without opening your mouth. The respiratory rate is about 2-3 respiratory cycles (inhalation + exhalation) per second. As you exhale, you should draw in your stomach, but not too much. The navel center and solar plexus move towards the spine. Inhalation will occur automatically during the relaxation of the abdomen, the diaphragm will stretch down.

If you are suffocating while doing Breath of Fire, then most likely you just forget to relax. abdominal muscles. If you do everything right, then you can breathe the breath of fire for as long as you like. To start, try doing this for 1-3 minutes.

photo by Natalia Grishko

Throughout this time, the chest should remain relaxed. There should also be no stiffness in the arms, legs, face, or abdomen. To facilitate the access of energy to the head, pull the chin a little to the neck so that they form one straight line.

Practice at first slow pace. For better technique control, sit cross-legged with one hand on your stomach and the other on your chest. The first must move, and the second, on the contrary, remain motionless.

As you successfully master pranayama, increase your breathing rate to the recommended 2-3 breaths per second.

photo by Natalia Grishko

At the next stage, use the breath of fire in the static performance of asanas with a fixed position of the chest (with arms raised up and fingers interlaced in the lock, with backward bends - for example, the cobra pose, the camel pose, etc.)

photo by Natalia Grishko

Permissible sensations during the breath of fire are tingling, lightness. This is how the body adjusts to the new breathing technique. Unacceptable sensations during execution - dizziness. If you still experience it, you should stop breathing practice and rest.

If you don’t experience any discomfort when using the fire technique, then very soon you will receive your bonuses. However, for this, the breathing exercise must be worked out to automatism.

What is it for?

First of all, the breath of fire is an energy practice that fills us vitality. The logic of the process here is simple: breathing exercise saturates the brain with oxygen and thereby stimulates our activity and focus.

Another nice bonus from the use of the breath of fire is the strengthening of the nervous system, the alignment of the psycho-emotional state.

This pranayama is also beneficial for health, as it helps to strengthen the immune system.

In addition, the breath of fire weakens addictions that are harmful to us (addiction to smoking, drugs, fast and junk food, etc.)

Are there contraindications?

The breath of fire has few contraindications. But it is better for women not to practice it during menstruation. You should also be careful with such practices for high blood pressure and heart disease.

If you are not at risk, then be sure to try this amazing

The name of this technique is made up of two words: Kapala (skull) and Bhaki (to clean or make sparkling). Literally translated, Kapalabhati means "cleaning the skull." It sounds a little strange, but in fact, this means clearing the mind and pranic (energy) channels. According to ancient texts, this breath has such a powerful effect on a person that it can even change his karma.

How to perform?

For correct execution Kapalabhati needs to take a comfortable position for you, but remember that during practice, the back must remain straight. Most practitioners do this breathing exercise while seated in Vajrasana, Siddhasana, or Padmasana; You can also try to take one of the mentioned positions, but if you feel uncomfortable in them, then pick up some other more suitable for you. Relax your facial muscles and close your eyes.

After you have completed all of the above, close the thumb and forefinger on both hands in the Jnana Mudra (Knowledge mudra). The hands should be placed on the knees, and the hands themselves should be relaxed as much as possible.

Breathe only through the nose. At the very beginning of the exercise, all your attention should be focused on breathing, which should be calm and even. At the end of each exhalation, it is required to quickly and strongly compress the abdominal muscles, which will allow you to sharply exhale the air remaining in the lungs. The stomach itself must be drawn in towards the spine, and the exhalation must be as powerful and complete as possible.

Inhalation after a powerful exhalation should be passive and short. In order for the breath to turn out to be correct, the abdominal muscles should be relaxed.

What do you need to pay attention to?

• The only part of the body that should move during the practice of Kapalabhati is the abdomen; however, his muscles should not be strongly strained.
• Rib cage must remain motionless; facial muscles should be completely relaxed.
• During the practice of Kapalabhati, the main focus should be on abdominal breathing. To do this, you will need to learn how to compress the abdominal muscles during exhalation, and relax them during inhalation.
• You need to make sure that the diaphragm always remains soft.
• Beginners are strongly advised to monitor the smoothness of inhalation and exhalation force.

Speaking briefly about Kapalabhati, it can be described as follows: first you need to exhale sharply through the nose, and then passively inhale. When exhaling, the stomach is drawn in, thereby pushing air out of the lungs, and when inhaling, it relaxes, allowing the lungs to fill.

How many sets should be done?

If you are a beginner, then your norm is: 3 sets of 10 breaths. After completing each approach, you should rest (usually no more than one and a half to two minutes), and then proceed to the next cycle with even and deep breathing.

Over time, the number of breaths for each approach increases to 108 times. Regardless of how much you have been practicing Kapalbhati, each time you need to perform three approaches (no more and no less). The time of day that is best for this exercise- morning.

What are the positive effects of Kapalabhati?

• This breathing practice tones the body, removes toxins, and also cleanses the energy channels.
• Good effect on nervous system- the brain starts to work better, and the mood rises.
• Naturally, the abdominal muscles are strengthened.
• There is a massage of the internal organs.
• Improves digestion.

Contraindications

This breathing practice It is forbidden to engage in people suffering from the following ailments:

• hypertension;
• lung diseases;
• abdominal hernia;
• cardiovascular diseases.

In addition, Kapalaphati should not be done by women during menstruation and pregnancy.

The main exercise that underlies the practice of yoga is the legendary - Breath of Fire. This breathing exercise is absolutely essential for the practice of Kundalini Yoga. The roots of this are impossible to trace, because there is no conclusive evidence about the time and place of origin of this

Positive Effects of Kundalini Yoga Pranayama - Breath of Fire:

Primary:

• Quickly saturates the blood with oxygen, thereby helping the body to quickly and effectively cleanse itself of toxins.
• Increases lung capacity and helps clear the airways.
• Generates heat and increases energy levels by activating energy flows in your body.
• Adjusts the whole body to one rhythm, thereby contributing to a greater inner harmony and health.

Secondary:

• Heals and strengthens the nervous system.
• Increases the positive effect of other exercises that are combined with this breathing.
• There is a massage of the internal organs, thereby improving the functioning of the entire digestive system.

Cautions for Practitioners of Kundalini Yoga Pranayama - Breath of Fire:

• If you feel dizzy while practicing Breath of Fire, you should immediately stop the practice and return to normal breathing. If you suffer from dizziness, you must be especially careful when practicing this breathing exercise.
• Women who are menstruating should not practice Breath of Fire.
• You should be careful with Breath of Fire if you have high blood pressure, heart disease, a stroke, or epilepsy. In addition, if you have an acid stomach or an ulcer, you also need to be very careful.

Stages of performing Kundalini Yoga Pranayama - Breath of Fire:

• To practice this breathing exercise, sit in a comfortable position.
• Stretch your spine and neck up and lift your chin a little. This will align the spine with the back of the head.
• Close your eyes.
• Put your hands in any comfortable position.
• Relax your abdominal muscles.
• Now we begin to breathe quickly through the nose with equal emphasis on inhalation and exhalation. It will be like smelling a flower very quickly. Keep your breath shallow. Create a comfortable and steady breathing rhythm for yourself. The chest and diaphragm should remain relaxed, breathing occurs only at the tip of the nose. You will feel your stomach pulsate as you breathe. That's it, continue for 1 minute.

Advanced Kundalini Yoga Pranayama Technique - Breath of Fire:

• Perform breaths at a faster pace.
• The duration of the exercise is up to 3 minutes

Experienced practitioners of Kundalini Yoga Pranayama - Breath of Fire:

• Increase the pace and strength with which you breathe.
• Increase the pranayama time to 11 minutes.

Secret of Kundalini Yoga Pranayama - Breath of Fire:

For some people who believe that each of us is born with a given number of breaths, and as soon as we finish our quota, life ends, the question may arise: “How many breaths can you take in pranayama – breath of fire”? To reassure them, I want to say that there is no need to worry - the brain perceives the entire cycle of pranayama as one breath. So leave your worries behind and enjoy the practice of this pranayama, a real gem of Kundalini Yoga.