1. In order to prolong life we must have powerful lungs. In ordinary breathing we use only a portion of the lungs and unless we practice correct deep breathing a number of times a day, those parts of the lungs which are less used will in time become atrophied and disease will be the result.
2. Make it a point to practice deep breathing every day in the open for about ten minutes.
3. In deep breathing you should fill in the lower, middle and upper parts – i.e., the whole – of the lungs to the full capacity by breathing slowly in one continuous flow.
4. Each breath involves three actions, inhaling, retaining and exhaling. In certain kinds of breathing an interval is observed between each two breaths, and during such intervals no breathing takes place and the lungs are quite empty.
5. 5.In Rhythmic Breathing it is required to observe time in performing these actions. Some Yogis are in the habit of timing these processes by the breathing of the heart or the pulse, this is in keeping with the rhythm of the body of each person.
6. While practicing deep breathing retain the breath by closing both nostrils with your fingers. It is not advisable to cork up the breath in the throat by the contraction of the surrounding muscles, as it is injurious.
7. To stimulate the brain retain the breath by closing the nostrils, and allow it to circulate in the nasal passage and in the upper part of the windpipe.
8. In practicing you must always observe the following rules. They are very important.
9. By the observation of these rules you can prolong life and retain youth and health, free from decay. Some of these have never before been revealed.
10. Inhaling and exhaling should be done very slowly. As you go practicing. You should try to lengthen the time taken for making each inhalation and exhalation, by inhaling and exhaling air very slowly in a long-drawn-out thin stream.
11. Inhaling very slowly helps the Pingala and Ida nerves to absorb more etheric energy. This also helps to filter and warm the air as it passes through the winding nasal passage. Inhaling quickly defeats all these three requirements in breathing.
12. Exhaling quickly helps to carry away much building material from the blood in the lungs. This dissipates energy and weakens the body. Inhaling and exhaling slowly will give you full control over all the breathing muscles.
13. Practice by degrees to prolong the time of retention and the interval between each two breaths. This oxygenates the blood perfectly, gives endurance to the lungs and quickens the circulation of blood.
14. Inhale fully till the abdominal regions swell up, and exhale fully till the abdominal regions shrink. This massages all the internal organs of that region, inciting them to normal action.
15. At every inhalation think that you absorb and store up a supply of prana and oxygen from the air.
16. Observe rhythm and try to balance the positive and negative etheric currents either by inhaling alternately one breath at a time from each nostril or by inhaling a number of breaths at a time from each nostril, alternately.
17. Stand or sit with spine erect, open the mouth and place the tip of the tongue at the root of the upper row of teeth. Now close both your nostrils with the fingers, and inhale slowly through the mouth, a long breath. Slowly exhale all the breath from the lungs through the mouth, contracting the abdomen, Practice this about ten times. The practice of this exercise will purify the blood.
18. 18. Stand or sit with spine erect, and point your lips just as you do when you whistle, leaving a small hole, Now close your nostrils with the fingers and inhale slowly a deep breath through the pointed mouth. Close the mouth and exhale through the nostrils. Practice this about ten times. This will cure diseases due to impure blood. This will cure diseases due to impure blood
19. Practice whistling each day for about five minutes, strengthen the lungs and purify the blood as well,
20. If you do not find an opportunity to indulge in a hearty laugh each day, you can practice artificial laughing for two or three minutes each day. Practice this by trying to reproduce the same actions of the mouth, the lungs and the diaphragm, as when you naturally laugh.
21. Alternate Rhythmic Breathing,
22. Yogis base their rhythmic time upon a unit corresponding with the beat of their heart. The heart beat varies in different people, but the heart beat unit of each person is the proper rhythmic standard for that particular individual in their rhythmic breathing. Ascertain your normal heart beat by placing your finger over your pulse and then count, 1-2-3-4-5-6-7-0,1-2-3-4-5-6-7-0-etc„ until the rhythm becomes firmly fixed in your mind, A little practice will fix the rhythm, so that you will be able to easily reproduce it, Various Yogis practice rhythmic breathing by measuring the time of inhalation, retention, exhalation and interval between breaths, in various ways,
23. Below are given three exercises, each of which differs from the other, You may practice any, or all, of them,
a) Inhale counting 8 heart beats, retain counting 32 heart beats, exhale counting 16 heart beats, no interval between breaths. As you progress, you may increase the time of inhaling, retaining and exhaling in the proportion of 1:4:2 always.
b) Inhale counting 8 heart beats, retain counting 16 heart beats, exhale counting 8 heart beats, no interval between breaths. After some practice, the time of inhalation and exhalation may be doubled, trebled or quadrupled,
c) In this exercise, increase the time of retention gradually from 16 to 24, 32, 40, 48, 56 or any multiple of eight which is the most important thing, even if the time of inhaling and exhaling remains 8 heart beats.
- LESSON FIVE
- LESSON SEVEN