Yoga emphasizes voluntary breath control 瑜伽強調自主呼吸控制

 Yoga emphasizes voluntary breath control. During asana practice, breathing slows to 10-12 breaths per minute. In relaxation and meditation, you breathe only 6-8 times per minute, and you take just 3-6 breaths per minute during Alternate Nostrill Breathing. All respiratory training in yoga emphasizes complete exhalation in order to eliminate maximum amounts of stale air and allow a deeper inhalation. 

In this way, freshly inhaled oxygen-rich air mixes with lesser amounts of stale air than in involuntary breathing, making more oxygen available to nourish every cell. During pranayama, oxygen levels in the blood are higher when you inhale and much lower when you retain your breath. Studies by the Russian medical researcher Dr. Arkadi F. Prokop suggest that exposure to alternating high and low levels of oxygen promotes cell rejuvenation, speeding up the renewal of milochondria, the microscopic power plants in every cell. Many asanas create pressure on the chest and abdomen. Performing a complete yogic breath against such resistance strengthens the respiratory muscles and helps you to breathe with greater awareness in daily life.

Abdominal Breathing

Learning how to breathe deeply using your abdomen is one of the keys to pranayama. Practice it first when you relax in Corpse Pose in preparation for your asana practice, and repeat it when you lie in Corpse Pose before your pranayama session. For several minutes, focus on slow, rhythmical breathing and the movement of your abdomen. 

During abdominal Breathing, the diaphragm draws air into and expels it from the lowest-and largest-part of the lungs. In order for the diaphragm to move freely, your abdominal muscles must be completely relaxed, so practice for a few minutes.

Preparatory exercises

Abdominal Breathing is the essential preparatory technique to master before beginning any pranayama exercise. This is the first stage on the road to the Full Yogic Breath, how make full use of your lungs' capacity. Once you can comfortably practice this, you are ready for the pranayama exercises.

Lie in Corpse Pose, palms on your abdomen and fingers apart. As you breathe, feel the movement between your first rib, your navel, and your hips. Notice movement in the back of your body, too, around the kidneys and the lower back, and below your waist.

Inhalation

Inhale for five seconds. As your abdomen expands, put your hand at the lungs fill, your hands rise and your fingers draw apart.

Exhalation

Exhale for five seconds. Notice your hands moving down and fingers coming together. Repeat the in and out breaths for two minutes.

瑜伽強調自主呼吸控制，在體式練習期間，呼吸減慢每分鐘 10-12 次呼吸。在放鬆和冥想中，每分鐘僅呼吸 6-8 次，而在交替鼻孔呼吸期間每分鐘僅呼吸 3-6 次。瑜伽中的所有呼吸訓練都強調完全呼氣，以消除最大量的不新鮮空氣並允許更深的吸入。

通過這種方式，與無意識呼吸相比，新鮮吸入的富含氧氣的空氣與較少量的陳舊空氣混合，從而使更多的氧氣可用於滋養每個細胞。在調息期間，當您吸氣時血液中的氧氣含量較高，而在你屏住呼吸時則低得多。俄羅斯醫學研究員Arkadi F Prokop 博士的研究表明，暴露於交替的高低氧水平可促進細胞再生，加速線粒體的更新，線粒體是每個細胞中的微型發電廠。許多體式對胸部和腹部產生壓力。針對這種阻力進行完整的瑜伽呼吸可以增強呼吸肌，並幫助您在日常生活中以更高的意識呼吸。

腹式呼吸

學習如何使用腹部進行深呼吸是調息的關鍵之一。當您以仰臥式放鬆以準備您的體式練習時，首先練習它，並在您的呼吸法練習之前以仰臥式躺下時重複它。幾分鐘內，專注於緩慢、有節奏的呼吸和腹部的運動。

在腹式呼吸期間，橫膈膜將空氣吸入肺的最低和最大部分並將其排出。為了讓橫膈膜自由移動，你的腹部肌肉必須完全放鬆，所以練習幾分鐘。

準備練習

腹式呼吸是開始任何調息練習之前要掌握的基本準備技術。這是通往完全瑜伽呼吸之路的第一階段，如何充分利用您的肺容量。一旦你可以輕鬆地練習這個，你就準備好進行調息練習了。

躺在仰臥式上，手掌放在腹部，手指分開。呼吸時，感受第一根肋骨、肚臍和臀部之間的運動。還要注意身體後部、腎臟和下背部以及腰部以下的運動。

吸入

吸氣五秒鐘。隨著腹部膨脹，將手放在肺部填充處，雙手抬起，手指分開。

呼氣

呼氣五秒鐘。注意你的手向下移動，手指併攏。重複吸氣和呼氣兩分鐘。