There are a number of advanced breathing techniques that are used by meditators from many styles, but Complete Breathing should, in my view, be the start for every meditation. Breathwork is used in almost all Tantric and Taoist practices. From Awakening the Kundalini to Taoist Cultural breathing in advanced Qi Gong.
Before Meditation
In the many posts I will be writing, different meditations will be explored – and I do use a few different ones – but this starts everyone off. There are two exercises you should master to be able to do this Complete Breathing. It is also know as Yogic breath, and even Wikipedia knows about it. The first is diaphragmatic breathing. In this breathing, when one breathes in, the stomach (diaphragm) falls out – not attractive, but effective. This is the breathing that singers use and you may notice that they seem to remain young for many years. This breathing has something to do with it.
Diaphragmatic Breathing
In diaphragmatic breathing, nothing moves but the diaphragm. Some people cross their arms in front and rest each hand on the opposite shoulder to make certain there is no movement. If you can’t seem to manage it, begin on all fours and breathe deeply – you can only breathe diaphragmatically because your shoulders and hips are locked. After a few goes to educate your body and mind start moving upwards. On your knees with your hands on the sofa, then standing bent over with your hands on the back of a chair. Keep going until you are fully upright.
Thespian Breath
This is the one that actors use for projection. Stand upright and place your open hands palms facing down at the bottom of your rib cage. Your index fingers are pointing at each other and your thumbs going around your back. Its liking holding your hands palms facing out and making a triangle. You then transfer that to your lower rib cage. Now, as you breathe in you are looking to separate your hands, i.e. expand your ribcage outwards.
This one takes a bit longer to conquer than the diaphragmatic breathing, but i got it after a few goes, so I expect most will. Just visualise that you are expanding your ribs outward when you breathe in.
The Whole Cycle
Okay, now assuming you have cracked the diaphragmatic breathing and are good with the thespian breath, its time to put it all together. Complete breathing goes like this. Only do 3 of these before starting meditation.
So, sitting with your back straight, your feet flat on the floor and your tongue touching the centre of the roof of your mouth. Breathe in and fill your diaphragm (tummy falls out), now your lungs (your ribs expand outward), and now the top of your lungs (your shoulders rise). Hold for the count of 5. Then tilt the head back while taking another little sniff of air and slowly exhale over a slow count.
That’s it – Complete Breathing. I’m not a medical practitioner but if you have heart issues I would consult a doctor before doing it. The reason it is so powerful is that many people shallow breathe. They may only breathe from the top half of their lungs and detritus that sits at the bottom gets stirred up. While others may breathe deeply into the diaphragm they do not open sideways and flood their body with oxygen.
It is the perfect way to start a day and a meditation session.