THE ART & SCIENCE OF DEEP AND SECTIONAL BREATHING (PRĀṆĀYĀMA FOUNDATION)

Mastery of breath is the foundation of Yogic Sādhanā.
By practicing deep and sectional breathing, students learn to:

• Control prāṇa

• Calm the mind

• Strengthen the body

• Develop inner awareness

“When the breath is steady, the mind becomes steady.”

1. Why Deep Breathing Works

Deep breathing activates the Parasympathetic Nervous System, responsible for the “rest and digest” response.
It naturally balances the Sympathetic Nervous System, which creates the “fight or flight” stress reaction.

2. Method: How to Practice Deep Breathing

1. Sit comfortably in Sukhasana or lie down in Śavāsana

2. Keep the spine relaxed and natural

3. Place:

   • One hand on the chest

   • One hand on the abdomen

4. Inhale slowly through the nose:

   • Abdomen expands gently

   • Chest remains relatively calm

5. Exhale slowly through the mouth:

6. Abdomen contracts naturally

7. Continue for 5–10 minutes with full awareness

Effects of Deep Breathing

• Lowers heart rate and blood pressure

• Reduces muscle tension and anxiety

• Improves oxygen supply to the brain

• Enhances mood and mental clarity

• Helps release negative thoughts and emotions

In yogic terms:
Deep breathing stabilizes Prāṇa Vāyu, leading to calmness and mental steadiness.

Sectional Breathing (Vibhāga Śvāsa)

Sectional breathing is an advanced awareness-based breathing technique where breath is directed into specific lung regions.

🔹 Types of Sectional Breathing

1. Abdominal / Diaphragmatic Breathing

2. Thoracic (Chest) Breathing

3. Clavicular Breathing

Each section is practiced individually first, then later integrated into full yogic breathing.

Sectional breathing trains breath intelligence, making future Prāṇāyāma practices safer and more effective.