Preksha Dhyana Human Body Part 2

Author(s): Jethalal S Zaveri
Publisher: Jain Vishva Bharati

Page 20

Once the technique of complete breathing is learnt, it can be practised anywhere and at any time. In fact, it could and should become the habit rather than an exercise. Complete way of breathing should become the normal way.
Additional Breathing Exercises
1. Alternate Breathing
Practise scientific complete breathing first through one nostril and then through the other. You can practise sitting cross-legged on the floor or on a chair but you must hold your spine straight, head immobile and body relaxed.
Place your right thumb on your right nostril, and the ring finger on the left; keep the index and middle fingers lightly touching the forehead. First close the right nostril with your thumb pressed and breathe slowly and deeply through the left one. After completing the inhalation, close the left nostril and open the right one and exhale slowly. Now inhale through the right and exhale through the left. Repeat the process several times keeping up the rhythm.
2. Bellows Breath (bhastrikā)
It consists of a series of very quick inhalations and exhalations-one inhalation and one exhalation in one second. Aid exhalations with quick inward contractions of the abdominal muscles. The pause comes after the inhaling and exhaling and not in between them. It may take quite some time to work down to the time of one second and at the start it is better to concentrate on the performance of the exercise rather than on timing.
3. Cleanising Breath (kapălabháti)
Take a deep breath and exhale in short sharp puffs aided by quick inward jerks of the abdominal muscles and the diaphragm. Continue the sharp exhalations until the lungs are empty and then inhale again. The breath is not
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