In Breathing Part 1, we briefly looked into the anatomy of lungs, discussed diaphragm muscle generally and stressed the importance for engaging in diaphragmatic breathing. We would now describe some basic yogic exercises which are a sub-set of a larger set (of yogic set). These would initially help in strengthening / restoring the diaphragmatic breathing. [The remaining sub-sets of exercises will be covered later in the context of discussing ways of a) relaxing by way of reducing life's stresses & strains, b) diluting thought overtures that constantly bombard us, c) distinguishing consciousness and its sub-sets, hiding the primary state, d) understanding the necessity of merging sub-sets in the primary consciousness, e) exploring the system of 'chakras' (corresponding to plexus in different regions of our physical body), understanding their relationship to the primordial energy running the human system, and f) learning to live-in consciousness per-se; the ONLY state that ever was, is or will be - in effect getting back nearer to our collective ORIGIN.]
It will be advantageous to dwell a bit more (than has been done so far in part 1) on some additional implications of 'diaphragmatic breathing' in the context of the proposed exercises. First let us consider 'diaphragm' part in diaphragmatic breathing. It comprises two, more or less independent but still related, portions of the diaphragm muscle each of which have, what in medical terminology are called, an 'origin' and an 'insertion'. The two portions are also called coastal and crus. The term 'origin' implies two things i) that the muscle is attached to a relatively stationary bone ii) that the area / location of attachment is identified; 'insertion' too implies an attachment but it is to a relatively moveable bone instead. The coastal portion of the diaphragm has a near circular origin around the base of the rib cage (chest cavity) and the crus portion has its origin along the spinal column in the lower part of the back. The insertions for both the portions are, however, not to a bone but instead to a sheet of connective tissue, called central tendon, located at the center (the dome) of the diaphragm itself.
The reason for going into the above details will be clearer after we examine next the 'breathing' part in diaphragmatic breathing. Breathing has two phases - inhalation and exhalation. Inhalation phase arises as a result of suction of fresh air from the nostrils into the air sacks (alveoli) in the lungs and exhalation phase takes place in order to pushup to nostrils the carbon dioxide left in the air sacks (after completion of the blood oxygenation process through the network of capillaries around the sacks during the inhalation phase). Now let us pause and concentrate on two significant observations i) that the suction and pushup phenomena are responsible for inhalation and exhalation and ii) that the suction and pushup operations correspond to the downward and upward movements respectively of the diaphragm muscle. The diaphragm muscle acts like a spring loaded board which, once activated (at the time of birth), keeps alternating between its initial inverted dome shaped (relaxed) state, in pushup situation, to a more or less flat (tensed) state, in suction situation.
Our efforts at developing a proper exercise system are thus directed towards strengthening the spring loaded capability of the muscle, utilizing the 'origin' and 'insertion' features of the muscle's coastal and crus portions. The recommended exercise is one of the numerous exercises detailed in YOGA discipline / system formulated by ancient sages and yogis in Himalayas and elsewhere in India. The yogic processes have in the recent past spread and continue to grow, in large numbers, all over the world. Unfortunately though the clarity behind Yoga system's approach is not as much discernable as required; as a result, benefits of yogic exercises are not fully realized, in many situations, by the incumbents practicing it.
Let us now dwell upon some exercises which are a sub-set of a much larger set of exercise set. We concentrate on these few for they would strengthen, as a pre-requisite, the diaphragm muscle and help in diaphragmatic breathing :
Exercise #1 Sun Salutation
1.1. Spread a piece of long cloth (of size larger than your body), preferably woolen, on the floor on which the exercises may be performed.
1.2. Perform a series of stretches and some warm up exercises like the Sun Salutation (Surya Namaskar).
2.1. Lie flat on the stomach with chin on the floor and the arms positioned alongside the torso of the body and relax.
2.2. Hold thighs, hips and pelvis firmly on the ground. Slowly inhale through the nostrils and let the torso lift naturally with the inhalation. It is the diaphragm that exerts a lifting action during inhalation. The neck and deep back muscles too assist in this process. (In case the torso does not lift with inhalation then support of hands may be needed. In that case, place your hands flat on the floor so that they are directly underneath your shoulders and then use arms to slowly lift; after a while, it should be possible to lift without support of hands.)
2.3. Keep lifting slowly and stretch the head as far back as possible; you can feel each vertebra arching back. Make sure that you are not overextending the lower back. No pain should be felt in the lower back, as you arch the spine backwards.
2.4. Hold the pose for 10 to 60 seconds or the duration of your normal inhaled breath.
2.5. Exhale normally and slowly return to position 2.1.
2.6. Repeat the exercise, without straining, two times; progressively increasing it, but not exceeding five times.
In steps 2.2, initially the attachment of the diaphragm muscle to the rib cage (at the bottom of the chest cavity) moves due to contraction of both the coastal and crus portions of the muscle. In step 2.3 this process continues with modifications and the neck and deep back muscles too play a more significant role. In step 2.5 the diaphragm relaxes as it lengthens (during exhalation), with the posture being maintained basically by the muscles of the back and the neck.
To provide a visual picture and additional useful information, a link to another web site is provided; it should though be noted that it depicts this exercise with slight variation. Since the exercise is not animated, it does not reflect fully the points stressed under step 2 above. Also, it does not explain therein the way diaphragm and other muscles play their role, as this aspect is taken for granted and also because that site is developed with a different perspective. It is advised that, in the initial stages, the instructions as detailed under step 2 above should be closely followed. Later when proficiency is gained, you may if you would so desire, follow the instructions given on the linked site. There is an advanced Cobra exercise as well, which will be covered later in another context and under a different activity.
There is another useful exercise called 'Dhanur Asana' for strengthening the diaphragm and other parts of the body. Its details are not provided on this page; for those interested, it can be seen at the same linked site.
A little more elaborate, advanced and useful exercise is given below which strengthens apart from other parts, primarily the central tendon of the diaphragm muscle; additionally, as you inhale and exhale, it (the part at the bottom of chest cavity) massages prominently the organs of both the abdomen (liver, pancreas, kidneys, etc.) and the chest (lungs, heart, etc.) cavities. Also, it stretches beautifully your cervical and thoracic regions and directs circulation of blood to your thyroid gland. This exercise may be done after warm up exercise stated at step 1 above or after performing both the exercises detailed in steps 1 and 2; accordingly, it is numbered step 3 to maintain the continuity of the numbering sequence.
3.1. Lie flat on the back with hands alongside the torso and with palms face down.
3.2. Inhale normally through the nostrils. Keeping the hips on the floor and bending the knees, bring the legs vertically up (at right angle to torso) such that the hips to knees portion is at right angles to knees to foot portion.
3.3. Next, bring them up toward the stomach while exhaling.
3.4. Revert to position in step 3.2. Then exhale and bring the leg and knees to the floor (position in step 3.1).
3.5. Repeat steps 3.1 to 3.4 few times, without straining yourself.
3.6. Perform step 3.2. again.
3.7. Place your hands under your buttocks, with fingers pointing toward the spine. Then, as you exhale, gently raise your body by letting your hands walk down your back and pushing you into position.
3.8. Inhale, then while exhaling, raise the legs straight up with your hands supporting your hips; your body should be resting on your shoulders.
3.9. Keep the body from shoulder upwards perpendicular to the floor and toes pointing straight up. Also, keep the head straight without turning it to either side and your chin pressed against the chest.
3.10. Breathe normally through the nostrils and hold for 30 seconds. As the pose becomes easier, increase the time to two to three minutes. [Carefully watch the natural up and down movement of the diaphragm muscle (at the bottom of chest cavity) taking place on account of the normal inhalation and exhalation process. Also notice how beautifully, during this movement, it is massaging the organs of both the abdomen and chest cavities.]
3.11. To come down, drop your feet without bending knees halfway to the floor behind (towards) your head. Bring your hands down running along the torso with palms touching the floor. Unroll your body very slowly without any jerks.
3.12. Close your eyes, relax and watch the pleasant flow of energy and blood gushing through your entire physical system.
To help you visualize this exercise, a link is provided to another web site (it is the same that we referred you to for the cobra exercise) where it describes this exercise under the title 'sarvanga-asana'. The animated picture provided therein is, however, without the support of hands; also the instructions given therein differ slightly from the ones given under step 3 above. It is recommended that instructions as detailed under step 3 above should be closely followed.
If the above exercises are done on a regular basis, the diaphragm will increasingly become stronger and diaphragmatic breathing will tend to become effortless and natural. Finally, we now give an exercise which necessitates diaphragmatic breathing; as a result it would greatly help you to learn breathing diaphragmatically. It helps reduce abdomen tension and assists in releasing pent-up tension as well. It can be used also whenever you feel nervous. It is called Crocodile (Makar) Asana. To continue to maintain the numbering sequence, it is numbered below as exercise # 4.
4.1.Lie flat on the stomach on the floor. Position the legs such that they are a comfortable distance apart. Point toes outward.
4.2. Fold arms at 45 degree angle above your shoulders, in front of your body, resting the hands on biceps. Arms should be positioned such that most of the upper portion of the chest does not touch the floor. Place your face sideways on your arms.
4.3. Inhale and exhale normally and notice the movement of diaphragm muscles, specially around the rib cage. Notice also that i) when you inhale, the abdomen feels pressed against the floor (due to diaphragm muscles movement) and hips rise upward slightly and ii) when you exhale, the diaphragm muscles relax.
4.4. Remain in this position for three to five minutes and watch closely with full concentration the diaphragm movement at the bottom of the chest cavity. Make sure that you do not attempt to increase or decrease its movement; just simply watch.
4.5. Roll over your body with abdomen facing upwards, then get up and stand.
4.6. Sit erect on a ‘study’ chair with hard seat without your spine or hips touching the back of the chair. Close your eyes, relax and, while sitting in this position, continue to watch the movement of the diaphragm as before for as long a period as you can afford without strain.
4.7. Repeat the steps 4.1 to 4.6 once in the morning and once in the evening but NOT after the meals. On the weekends try to do this exercise once in the afternoon as well.
4.8. Later when you feel that you are developing steadier concentration in watching the diaphragm movement is getting steadier then perform just the step 4.6 for two to five minutes and as many times as you possibly can (except not after the meals). Make sure you remain silent during the period of exercise.
Increasing the frequency will help you get established in diaphragmatic breathing faster and on a more permanent basis. This is a prerequisite to steps that we will cover in subsequent activities (yet to follow) - which will provide ingredients towards building an interface of the physical body with the mind as discussed under earlier activities and enable us to live in progressively increasing peace and harmony, away from the dichotomous states arising as a result of the usual emotional stresses and strains of life.
While discussing the above exercises, references were made to web site/s which would provide visual picture of the postures for some of the exercises. But we have so far not provided those links. This was done with purpose so that i) the concentration remains focused on the main points emphasized in the description given for exercises, and ii) the steps given in the above do not exactly mirror the steps at the linked site/s. Since, however, they are animated the visual pictures would help in getting a better understanding of the fundamentals covered. We now provide the relevant links to get additional insight on some of the exercises covered. It may, in passing, be mentioned that linked sites provide a whole lot of various exercises / asanas / mudras and other information which may generally interest visitors.
** #1 Sun Salutation (Surya Namaskar), #2 Cobra (Nag) & Bow (Dhanur) Asanas, #3 Sarvanga (shoulder) Asana **
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