What is the most popular breathing technique for yoga?

Breathe In, Breathe Out: Detoxify and Eliminate Fat

yoga breathing techniques not only increase blood oxygen levels but also play a crucial role in detoxifying the body. In our daily lives, due to incorrect postures like prolonged sitting and chest compression, our breathing tends to become shallow and rapid, which hinders deep gas exchange within the body. However, yoga breathing emphasizes smooth, subtle, and prolonged breaths. By controlling our breath during practice, we can deliver more fresh oxygen to the body, nourish and massage the internal organs, and eliminate excess toxins. There are three common yoga breathing techniques: abdominal breathing, chest breathing, and complete breathing.

1. Abdominal Breathing

Benefits

• Abdominal breathing is the most fundamental breathing technique and involves deep breaths that focus on controlling the strength and frequency of breathing from the bottom of the lungs. Regular practice effectively enhances the digestive and absorptive functions of the abdominal organs.

Steps

1. Assume any comfortable sitting position and gently place one hand on the abdomen without applying pressure. Feel the changes in the abdomen during inhalation, noticing the air deeply entering the bottom of the lungs, and sense the abdomen rising higher with each breath.

2. During exhalation, slowly contract the abdominal muscles to expel the waste gases from the lungs.

Tips

While practicing abdominal breathing, maintain a straight back and avoid using chest breathing. Focus your awareness on the abdomen and try to feel the movements in that area. Additionally, you can practice abdominal breathing while lying on your back.

2. Chest Breathing

Benefits

• Chest breathing involves using the middle and upper parts of the lungs, which is the breathing method commonly used in daily life. Regular and intentional practice can help relieve mental stress and eliminate tension.

Steps

1. Sit comfortably on a cushion with your hands placed gently under the breasts, at the level of the ribs, with the thumbs and forefingers apart. Inhale and feel the air slowly entering the chest area, feeling the expansion of the chest with your hands, while keeping the abdomen still.

2. Exhale and feel the chest contracting inward with your hands until all the waste gases are fully expelled from the body.

3. Complete Breathing

Benefits

• Complete breathing combines abdominal breathing and chest breathing into one technique, requiring the full activation of lung and abdominal strength. Regular practice of complete breathing can activate cellular activity, accelerate metabolism, and enhance overall vitality.

Steps

1. Sit comfortably on a cushion and gently place one hand on the chest and the other hand on the abdomen. Inhale, feeling the abdomen gradually filling with air, followed by the chest expanding as well, with the hands sensing the outward push.

2. Exhale, releasing tension from the shoulders, chest, and abdomen, and tighten the abdominal muscles as much as possible, feeling the body contracting inward to expel a large amount of gas from the lungs.