Vibhagiya Prnayama (Adhama, Madhyama, Adya and Purna Shvasa)

This Pranayama helps in utilizing all the three lobes or sections - abdominal, thoracic and clavicular. It aids in deep breathing. Breathing becomes continuous, smooth and rhythmic. It corrects the wrong breathing pattern and increases the vital capacity of the lungs.

1. Abdominal (diaphragmatic) breathing (Adhama)

Sthiti: Vajräsana

Practice

  1. Place the hands resting on the thighs in Chin mudra.
  2. Inhale, deeply, slowly and continuously, and note how the abdomen bulges out.
  3. The abdomen is drawn inwards while exhaling, continuously and slowly.
  4. Repeat this breathing cycle five times.
  5. There should be no jerks in the whole. It should be smooth, continuous and relaxing.

In abdominal breathing the air fills the lower lobes of the lungs. Avoid movement of the chest.

2. Thorasic (intercostal) breathing (madhyama)

Sthiti: Vajräsana

Practice

  1. Place the hands resting on the thighs in Chinmaya Mudra.
  2. While inhaling, expand the chest cage forwards, outwards and upwards.
  3. While exhaling relax the chest wall and return to resting position.
  4. Repeat this breathing cycle five times.

Avoid movements of abdomen.

3. Upper lobar (clavicular) breathing (Ádya)

Sthiti: vajräsana

Practice

  1. Sit in any meditative posture.
  2. Place the hands resting on thighs in ädi mudra.
  3. While inhaling raise the collar bones and shoulders upwards and backwards.
  4. While exhaling drop down the shoulders to the resting position.
  5. Repeat this breathing cycle five times.

Try and avoid movements of the abdomen and chest.

4. Full yogic breathing

Full yogic breathing is a combination of all the three sections of sectional breathing or Purna Shvasa.

Sthiti: Vajrásana

Practice

  1. Place the hands resting on the abdomen at the navel in Brahma mudrá.
  2. During inhalation, the Adhama, Madhyama and Adya Pranayama occur sequentially. Now exhale in the same sequence (abdominal, chest and clavicular).
  3. Repeat this breathing cycle five times.

Note

  1. The whole process should be done in a relaxing and comfortable manner, with a smile on the face.
  2. Observe the time of your inhalation and exhalation.
  3. All breathings should be performed through the nose and not through the mouth. As you increase the number of rounds of full yogic breathing day after day, you will be able to do this practice as an automatic and normal function of the body.

Benefits

  1. This helps you to learn three different components of respiration (abdominal, thoracic and clavicular) and incorporate them into full yogic breathing.
  2. Even 5 minutes of full yogic breathing daily can work wonders, you acquire more power and vitality, calmness in daily activities. Thinking and clarity of thought also improves.
  3. When you feel tired or angry, practice of full yogic breathing will help in calming down your mind and revitalizing it.