Ideal Breathing Practice For Beginners
Rhythmic breathing is a simple breathing technique for beginners. It
helps to establish a sound basis for pranayama practice for people who
used to shallow breathing. It can be practiced by person of any age/
health condition as long as there is no difficulty in breathing.
Most of people are not aware of the respiratory system and breathing
patterns resulting in irregular and shallow breathing. Breathing
essentially involves observing your breathing and simultaneous
conditioning of inflow, outflow and retention of breath in a rhythmic
pattern. Breathing rate slows down while following a relaxed rhythm.
This relaxes the body and also reduce wear and tear of internal organs.
Rhythmic Breathing Technique
Rhythmic breathing involves breathing in a fixed
rhythmic pattern where ratio of inhalation, retention, exhalation and
is of 2:1:2:1. Do not hold breathing if you are suffering from blood
pressure or any heart disease. For beginners count while you breathe in
- inhalalation 1-2-3-4
- pause after inhalation 5-6
- exhalation 1-2-3-4
- pause after exhaling 5-6
Simply observe the breath, do not force the breath. Initially start
breathing the way you breathe presently but gradually try to increase
of your breathing. Visualise that you are getting prana energy with each
inhalation and each exhalation is taking out toxins from the body.
complete awareness of the rhythmic flow of breath.
Read general guidelines for pranayama
before starting this pranayama.
- Sit on your favourite Asana (Vajra asana,
Sukh asana) in a well ventilated room free from any
- Beginners can sit on a chair or sit cross legged on the yoga
mat/ carpet keeping your back and neck in a straight line. For very
weak persons, lie down in supine position similar to shava
- While counting 1-2-3-4, inhale slowly and fill up your lungs to
maximum capacity. This will correspond to approximately 3-5 seconds.
- Hold breath for a count of 2 (5-6).
- Exhale at the same pace as you inhaled for count of 4 (1-2-3-4). Exhalation and inhalation time should be same.
- Hold breath for a count of 2 (5-6).
- Steps 1-4 completes one breathing cycle which should be around
10 seconds. Repeat this cycle ten times. Gradually increase to 20
- Repeat the steps 1-5 two to three times as long as you feel
comfortable. Breathe in and out in a measured and harmonious manner.
Concentrate on your breath while you inhale and exhale, enjoy every
inhale and exhale. Free your mind from any tension or worries. Think
about the wonderful gift of life God has given you. Pay good attention
the rhythm throughout your body.
- This exercise can be done by a person of any age, even by very
weak people. Even very weak people can do this for 20 to 30 minutes
- Practice daily for 15 to 20 minutes. You can also practice this
deep breathing whenever you have any spare time in office, waiting
for a bus, walking to office (Ensure stomach is not full, at least 3
hours should have elapsed after your last meal).
- Practice deep breathing as much as possible (whenever you find
free time) for 2 to 3 months. Your breath becomes deeper and rate of
breathing will come down sub consciously without your realizing it.
When you feel you are getting able to breathe more deeply, increase your
breathing cycle timings. Inhale for six seconds, hold the breath for
three seconds, exhale for six seconds, and pause for three seconds
taking the next breath following the ratio of 6:3:6:3.
- Breath is life, rhythmic breathing harmonises your breath and hence your life.
- As the breathing becomes rhythmic, it soothes our nervous system
and results in release of tension and promotes sense of well being and
- You will get more oxygen, which means more energy for your body.
- Improves your focus and concentration.
- Sets up solid foundation for starting meditation practice by calming the mind.
Make rhythmic breathing a part of your daily life making rhythmic
breathing your normal breathing pattern. It will enable you to enjoy the
perfect rest and peace of mind, which you have never have experienced.