Full yogic breath (Complete breath)

     This slow, deep breathing practice fills the lungs completely from bottom to top. It releases tension and  brings deep relaxation both mentally and physically. It can be practiced at the beginning of a yoga routine to promote grounding and focus, or at the end just before the final relaxation to prepare the body for that. It can also be practiced at intervals throughout the day, and is effective to calm the system in times of high stress. Practicing this pranayama helps to body to return to a more natural way of breathing. However, this is not a natural breathing method on its own, and should not be practiced continually during regular activities. Abdominal breathing (which is actually the first part of Full yogic breath) is more suitable to be done throughout the day. Full yogic breath is broken down into 3 steps.

How to: Begin either lying in savasana or sitting in any pose with back straight. Take a few regular breaths before beginning, and breath through the nose throughout the practice. The breathing should be slow and steady, to a count of 6,7, 8or 9 as is comfortable. The length of the exhalation is the same as that of the inhalation. Step #1: Inhale into the lower lungs (this is the same as Abdominal breath), filling them completely. Step #2: Continue inhaling into the chest, feeling the ribcage expand, until middle lungs are filled completely. Step #3: Continue inhaling all the way up to the collar bone. Feel the collar bone rise and shoulders move slightly. Now the lungs are expanded to their greatest capacity. To exhale, reverse the process, exhaling from top to bottom and feel the lungs collapse fully. When all the air has been exhaled, if you want, try squeezing the abs gently and exhale any last bit of air. Continue breathing in this manner and you will notice a rythm developing like the swell and fall of waves out in the ocean. Remember never force the breath! All is gentle and natural. Practice for several rounds or up to several minutes like this.