The Complete Breath
Here, in Phase 4 of our breathing programme, we intend to pull together all the experience we have gained through the practices so far, to discover the ‘complete breath’.
The complete breath is what we call a full breath IN and OUT, whereby the diaphragm and the intercostals are all utilised to enlarge the chest cavity/thorax. This expanded chest cavity allows for oxygenated air to be sucked into all sections of the lungs. Thus the lungs are being fully ventilated.
Lung expansion corresponds with ribcage expansion; in other words, air can only effectively enter those parts of the lung where the ribcage expansion has taken place.
For example, if we regularly only expand the ribcage at the front of the chest, the lungs will open out to accept air mainly in the front chest section. In this example, the consequence is that the other sections of the lung, such as the lower and back parts of each, are not receiving a good supply of fresh oxygenated air; neither are they clearing out the stale air that has been sitting there for some time.
Hopefully, you begin to get the picture: it is only when the chest is expanded in all its available directions that we are taking a complete breath and efficient gaseous exchange of oxygen and carbon dioxide is achieved.
Full ventilation equates with energy, vitality, greater resistance to disease, improved health, and emotional balance.
And another thing.....!
Full ventilation, as achieved with the complete breath, DOES NOT necessarily equate with maximum capacity!
When breathing fully and completely, we’re not necessarily looking to draw in as much air as we can possibly manage every time. The critical factor is that all breathing muscles are engaged so that all areas of the chest are expanded - to whatever degree we choose. Any amount of all-round expansion will allow all sections of the lungs to participate and therefore benefit from the inflow of clean, oxygenated air.
The amount of chest expansion achieved will dictate the amount of air taken in; so you will no doubt progress to a point where you can fully expand your ribcage, at will, and take in as much air as you can, to your maximum capacity. However, maximum capacity is very rarely required, so the important thing is to focus on activating all the breathing muscles so that you achieve movement of the diaphragm and some ribcage enlargement in all directions. That is a complete breath.
In truth, even in our quiet moments when the breath is not being consciously regulated by us, a complete breath can, and should, be occurring. At these times (for the majority of our existence) the breathing mechanism is by no means working to its maximum capacity, but it is working completely.
The Practice – Bringing it all together
Having practised the exercises from Developing Breath Control for a while, you will be ready to try the complete, deep, breath once more.
Sit upright, with the spine softly lengthened and the head ‘floating’ on the neck, so that the ribcage is free and ready for action. Allow the arms to go limp and relax the shoulders away from the ears. Place your hands in your lap, or on your thighs, with the palms up and the fingers soft. Release the jaw and let go of facial tension.
Now – mentally direct the diaphragm downwards and begin to Inhale through the nose; continue the inhalation and direct the ribs outwards at the side of the chest, front of the chest, and at your middle and upper back, completing the breath as you lift the breastbone forwards and up.
Once you’ve completed the Inbreath, begin to Exhale by gradually releasing the tension in the ribcage and the diaphragm, so that you can let the breath out slowly and smoothly. Try not to let it out with a sudden whoosh, but apply steady control over the receding chest. Complete the exhalation by sensing the diaphragm moving upwards, which will involve a slight drawing in of the abdominal muscles above the navel.
You have now taken one complete breath! Or have you?
A Reality Check!
So - how did you get on? Because the instructions above are in written form, it can make it seem that the process has to be performed in separate little increments before you’ve completed an Inhalation. In reality, as you become familiar with what you are attempting to achieve, you will realise that the chest expansion can be applied smoothly, with all parts of the ribcage working almost simultaneously.
The starting point should be the diaphragm, and the finishing point will be the upper chest/sternum. In between, the ribs can expand forward, sideways, and backwards as one unit.
Have another go, repeating the process for a few successive breaths, moving from the Exhale to the Inhale with rhythm and ease. Don't rush anything; and don't force anything.
Additional Help
If you are still finding the complete breath elusive, here are a couple of further exercises that might help.
1. This method is to assist in feeling the continuous expansion of your chest as you Inhale.
Sit and prepare yourself as described above for the Complete Breath. When you are ready, just simply breathe in by directing the diphragm downwards and continuing to fill your lungs with as much air as is comfortable. (Don’t worry unduly about what is happening with the ribcage.) Now try taking in a puff of air, being aware of how your ribs move with that additonal intake of air. Maybe you can take in yet another puff of air? And another?? With each intake, feel what happens with the ribs. And no lifting of the shoulders!
Then slowly let the breath out, encouraging the diaphragm and abdominals to finish the exhalation. Repeat this sequence a few times – Inhaling in stages, and Exhaling in one slow, smooth, and steady stream.
Remember to keep your intention relaxed. Resist the desire to lift your shoulders up towards the ears as you take in those additional puffs of air – keep them down!
2. This exercise involves arm movements which specifically target the expansion of the three different stages of Inhalation, ie the diaphragm, the middle chest/back, and the upper chest/sternum.
The three Inbreath movements are executed as one continuous flow such that they synchronise with the start and finish of the Inhalation.
Tip!
It’s worthwhile practising the arm movements on their own for a few repetitions, without concerning yourself with the breath. Once you are comfortable and familiar with the movements, then try introducing the breathing as instructed.
Stand erect and encourage the spine, neck, and head to lengthen upwards, without creating tension. Look directly forwards, holding the chin level with the floor. Have the arms by your sides, shoulders down, thumbs facing to the front.
All 3 movements are combined to co-ordinate with one Inhalation
(1) Focus on the diaphragm and begin to Inhale as you raise the straight arms forward to shoulder level
(2) Bring your awareness to the chest, back, and sides as you open the arms out laterally, and continue the Inhalation into these areas; arms and fingertips should be gently reaching away from each other to create space for the desired expansion;
(3) Complete the Inhalation into the upper chest/sternum as you raise the arms above the head, palms facing each other, fingertips reaching for the ceiling. Shoulders down!
For the Exhalation, simply turn the palms outwards and lower the arms sideways, and down, to return to the start position. Make it a slow, smooth breath Out, and a slow, smooth arm movement down.
Repeat this co-ordinated breath and movement 3-4 times. Work on making the transitions between the three Inbreath stages as smooth and fluid as possible, so that there are no stops or pauses between them.
NOTE:
The above exercise has been depicted in the standing pose, but you may practise it seated on a firm chair if you prefer.
After working with these additional exercises for a while, return occasionally to the seated Complete Breath as described at the top of this section and establish if you are making progress.
Continue working with these, or any of the other exercises from previous Phases until such time as you feel the Complete Breath has been mastered.
The final stage of using breath control, with a view to enhancing relaxation and influencing our moods, is to look at regulating its rhythm.
