Yoga instructor Badrinath Gella teaches a breathing exercise that fills all three lung lobes. Most people use only 0.5 liters of their lungs' 6-liter capacity. The practice takes 3-4 seconds per breath, repeated for five cycles, with 20 rounds recommended for better sleep and less stress.
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Namaste. Do you know our lung capacity is 6 liters? We normally breathe 500 ml, which is less than 1/10th of our lung capacity. In this video, we are going to learn deep breathing, the yogic breathing, where we are going to engage all the respiratory muscles, the 3 lobes of the lungs, as well as all the respiratory muscles, the upper muscles, lower muscles, and middle muscles. Hi, my name is Badrinath Kella. I am an internationally certified yoga instructor by Ministry of Ayush Government of India. I have been teaching yoga from past 6 years across the world. So today I am going to teach you the yogic breathing, the complete breathing. If you are a beginner, this is a perfect breathing for you. Anyone, there is no restrictions for this. Anyone can do this practice, but we have to do it very slowly. Before we practice, there are few things you should remember. Make sure your spine is straight, your back is straight. Roll your shoulders back, place your both hands on your knees and look forward. You can either practice on the chair or you can sit on the mat or wherever you are comfortable. So you can practice it anytime, preferably with empty stomach or after eating 2 to 3 hours. So let's see how to practice this. First, place your right palm below your navel, left palm on your chest. Slowly while inhaling, inhale towards your abdomen. Bulge your abdomen out and towards your chest, chest out and towards your shoulders region. Now slowly while exhaling, relax your shoulders, relax your chest and relax your abdomen. It's like you have a jar, you are pouring the water The water fills from the down to the up. It's the same way when you are emptying the jar, the water goes from up to the down. It's the same here also. We are filling the air from down to up and exhaling from up to down. So we are going to repeat this for 5 times and we will do 3 counts, which means 3 seconds, 3 to 4 seconds. Inhale for 3 counts. Exhale for 3 counts. Okay. So place your right palm below your navel, left palm on your chest. Slowly inhale towards your abdomen, bulge your abdomen, expand your chest and lift your shoulders up. Exhale, relax your shoulders, relax your chest, relax your abdomen. Do it slowly, as slow as possible. Inhale, close your eyes. Exhale slowly. Inhale, 1, 2, 3. Exhale, 1, 2, 3. Inhale, bulge your abdomen, expand your chest. Lift your shoulders up. While exhaling, relax your shoulders, relax your chest, relax your abdomen. Inhale slowly. Exhale slowly. Exhale completely. Now last time, inhale 1, 2, 3. 3. Exhale, 1, 2, 3. Slowly release your palms. Keep your eyes closed. Observe the changes. And slowly open your eyes. It is ideally suggested to practice at least 20 rounds to get maximum benefits out of it. Especially if you are suffering with sleeping disorders or any mental problems, do this. You will find instant relaxation. You can also practice at your office or sitting on the chair or sitting on the bed or on the floor, wherever you are comfortable with. If you have any questions, feel free to comment below. I am happy to answer. For more videos, subscribe our channel and connect me on Facebook. Thank you. Namaste.
