From the time you were born, you have been breathing. Day in and day out, your breath has been regulating your oxygen and carbon dioxide, and has cared for your total physical, mental, and emotional health and well-being. Deep, full breathing cleansed your blood and assisted in your speedy healing, both emotional and physical. It also activated your pituitary gland which stimulated your entire endocrine functions, improving all bodily functions.

A deep, relaxed breath leads to a relaxed mind, more vitality, and an increased feeling of internal security. Using specific breath patterns, you can adjust your emotional and mental state, which is crucial to handle stress in daily life, Kundalini Yoga offers a large range of breathing exercises, or pranayam.

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“What is my spirit? My spirit is my spirit; it must flow through me. It is my strength. It must hold me through thick and thin. From where does my strength come? Not from my muscles. Do not mis-
understand. Some people are very skinny and very strong. Some are very fat and they are just like a guava. Strength of spirit, strength of the soul, does not come from the body.

The nervous system is attached to the cosmic system attached to cosmic through the astral body. You extend nine feet beyond your physical body, nine feet each side of yourself. So your soul is totally attached to being a woman.

~Yogi Bhajan
Women’s Camp 1977

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Breathing exercises

Simple, Natural Breathing

Watch infants, children, and relaxed energetic adults, breathe naturally. They maintain a high level of activity and adventure throughout the day. As you practice this breath, inhale and exhale through both nostrils, keeping your chest and ribs very relaxed
Inhale: Inhale slowly into your belly, allowing your abdominal muscles to expand and relax out. A vacuum in your lungs is created, forcing more air automatically into your lungs.

Exhale: Begin the exhale by smoothly bringing your belly in and up, which will raise up your diaphragm and empty your lungs. Your ribs will narrow and your shoulders and chest will lower.

Long Deep Breathing: A yogic breath

Yogic Long Deep Breathing (LDB) uses the full capacity of your lungs, accelerating the effects of Simple, Natural Breathing. LDB has a multitude of benefits for maintaining and building your health; LDB energizes as well as calms, relaxes, and accelerates emotional and physical healing.

As you practice Long Deep Breathing, inhale and exhale slowly through both nostrils. Keep your chest and ribs very relaxed, allowing your rib cage to move. Breathe rhythmically. Allow 7 seconds for a complete inhalation. Hold for a short pause. Allow 7 seconds for a complete exhalation. Hold for a short pause.

Inhale: Breathe a slow deep breath into your belly as you:

• Allow your abdomen to relax and expand, and your diaphragm to descend;
• Breathe to expand your chest;
• Let your shoulders and collarbone move as your lungs fill.

Exhale: Release the breath, beginning the exhale as you:

• Relax your shoulders and upper chest;
• Slowly empty your lungs as your diaphragm rises;
• Pull in your abdomen to release the last bit of air.