Preksha Dhyana Perception of Breathing

Author(s): Mahapragna Acharya
Publisher: Jain Vishva Bharati

Page 34

your arms parallel to the body and the legs straight but not stiff. To concentrate the mind entirely upon the action of breathing is of the utmost importance. It is a good idea to close the eyes to help increase concentration.
Phases of Action
1. Evacuate the lungs with a slow and silent exhalation. Pull in the stomach to contract the abdominal muscles. This action will raise the diaphragm high up in the chest cavity like a piston in cylinder, reducing chest volume and thereby getting rid of the greatest possible amount of air. With the lungs empty, hold the breath just for a second or so before the inhalation commences.
2. Slowly lower the diaphragm allowing air to enter the lungs. Relax the stomach and allow it to expand and rise. This action flattens the diaphragm and the lungs gradually fill with air from the bottom. The abdominal muscles should remain relaxed throughout the inhalation which should be slow, easy and silent1
3. Expand the ribs without straining by contracting the intercostal muscles. This action leads to the inflation of the central portion of lungs, by the entry of a fairly large volume of air though not as large as in the previous phase.
4. While air is being inhaled, complete the filling of lungs by raising the collar towards the chin, without, however, raising the shoulders. The action. permits the entry of the air in the uppermost portion of the lungs. This phase is useful only when it is preceded by the other two phases of inhalation given above since only a small quantity of air enters the lungs.
With the last phase of operation the lungs are completely filled with air. The total action should not produce any discomfort or fatigue. Practise complete breathing as consciously as possible. Gradually, habit of complete respiration can be acquired and the quality of breathing will constantly improve. Remember that both inhalation and exhalation must be silent, slow, continuous and easy.
1. Respiration has acquired correct slowness if it is inaudible. If audible, inhaling is being done hastily.
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