Breathe, As If Your Life Depends On It

2. B. Breathe

Understanding the breath is an essential component of a healthy life.  It is a dynamic bodily function that sustains the movement of prana (life force energy).  When incorporating the awareness of breath, asana and pranayama practices can help to regulate the body and the mind.  According to Swami Rama in Path of Fire and Light: 'Control of the breath leads to health, an increase in strength, energy, good complexion, vitality, the growth of knowledge, and extension of the life span' (2004:80-81)


Anatomy of Respiration
The physical processes of breathing happen mostly in the thoracic cavity; containing the rib cage, sternum, thorax, diaphragm, intercostal muscles, thoracic spine (middle), heart & lungs.  The breath is chemically connected to the brain, emotions and receptors all over the body.  When the body contains too much carbon dioxide in the bloodstream, a signal from the brain begins respiration contracting the diaphragm.  A large dome shaped muscle, the diaphragm, accomplishes 75% of the effort of inspiration.  Located in the thoracic cavity between the lungs and the digestive organs, as it contracts downward it causes the abdomen to rise.  Also signaled to create space in the chest, the intercostal muscles between the ribs expand in a horizontal direction and the sternum raises.  These movements cause the air pressure in the lungs to become lower than the air outside causing the air to be drawn into the lungs, completing the inhalation.

When the body has reoxygenated the blood, receptors stop triggering the brain for respiration.  The diaphragm relaxes upward into its original shape.  The intercostal and abdominal muscles help to reduce the size in the chest, creating a high pressure system in the lungs and drawing air outside the body, causing the exhalation.

If the power of Hatha Yoga is in the breath, then the diapragm muscle could be considered a place of power within our bodies. Displaying it's power, the diapragm is intimately connected to two powerhouse energy centers of the body: the pericardium (the connective tissue sac that surrounds the heart) & the psoas muscle (the main hip flexor for walking & deepest of the 'core' muscles).   The descent of the diapragm is actually limited by the connective tissue of the heart space.  Once the diaphragm reaches it's maximal descent, further contraction then must span outward assisting the intercostal muscles to elevate the lower ribs, called lateral breathing.  A tendon at the bottom of the diaphragm meets the top of the psoas muscle at vertebra T12.  Creating a direct connection of the main muscle for respiration, with the main muscle for circulation and the main muscle for walking.

Observing the breath is a meditative staple practiced in many culture's past.  Gathering evidence to prove regular practice of observing, regulating & retaining the breath can have profound affects on the quality of human life.  The discovery of breath starts with awareness, goes through a journey, and ends with awareness.  'Start by bringing a gentle attention to the process of breathing and maintain your focus there for as long as possible'  A simple concept, that can seem unattainable in the beginning.  However, yoga tradition suggests, a consistent practice building a relationship with your pranamaya (the energetic body, where breath happens) encourages the mind to return to its natural state of sukah (effortless & alert joy).  Other qualities can naturally emerge such as calmness, clarity, concentration, creativity, devotion, resolve, you name it.  With the discovery of neuroplasticity, we are discovering that the brain is as flexible as our bodies and dynamic as our breath.  All can be mindfully conditioned for the betterment of ourselves and others.