suspending-the-breath, Ciekawee, Kundalini Yoga
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//-->Suspending the BreathOften instruction is given to just ‘hold the breath.’ This causes many students tolock the breath in, pull the chin in, tighten the neck and throat muscles, andstiffen the tongue. This homespun technique can create great pressure in theeyes, back of the skull, heart, and neck. Holding the breath in that way forlonger than ten seconds stops the breath by creating an opposition betweendifferent muscle groups that power the breath.This can be dangerous. Each time you do this improper technique, you train thesubconscious to repeat the mistake when you are not fully alert.Doing it CorrectlyYou can train the subconscious correctly, and it will serve you well even whenyou do not consciously direct the breath. To suspend the breath means to relaxthe muscles of the diaphragm, ribs, and abdomen that are responsible for theconstant motion of the breath.To suspend the breath on the inhale:Inhale deeply.Bring the attention to the clavicle and upper ribs. Lift the upper ribs slightlyand fix them in place.Relax the shoulders, throat, and face.Pull the chin in.Become still and calm.If you feel the urge to exhale, inhale a tiny bit instead.To suspend the breath on the exhale:Start with a complete exhale.Pull the navel point back toward the spine.Lift the lower chest and diaphragm.Let the upper ribs relax and compress.Do not bend the spine and ribs when you try to exhale completely— thatwould interrupt the action of the diaphragm.Pull the chin in.Become still and calm.If the muscles start a reflex to inhale, consciously exhale a little more. Thiscan extend the length of suspension significantly without any strain orstruggle.Benefits of suspending the breath:The goal of suspending the breath is the gradual reconditioning of thenervous system.Breath suspension allows for integration of the body systems.Suspending the breath in can temporarily raise the blood pressure.Suspending the breath out lowers the blood pressure, relaxes circulation.Suspending the breath in impacts the sympathetic nervous system.Suspending the breath out impacts the parasympathetic nervous system.Suspending the breath allows for centering, and training in the use ofgood judgment under pressure.On the suspended breath you can experienceshuniya—zero.Shuniya is adeep stillness, into which you can plant a seed—bij—to create a newrhythm or pattern of being. In shuniya the Kundalini flows.Points to Remember when Suspending the Breath:Remember that the brain will trigger breathing in when the carbondioxide (CO2) level of the blood rises too high. It does not react to a lossor gain of oxygen. The cue is taken from the CO2 level. If you prepare tosuspend the breath by taking several complete exhales where you blowout the CO2, you will hold the breath longer and with more comfort.If you begin to experience dizziness or disorientation, stop. Dizziness is notenlightenment. You must build this practice with determined regularityand patience. Pushing past your capacity will not help.Throughout the practice create a calm internal spot in your awarenessand observe the changes of the body and mind.In all practices where the breath is suspended in or out, remember thatthe goal is a switch in metabolic activity, nervous system balance, oremotional control.© 2003 The Teachings of Yogi Bhajan, KRI International Teacher Training ManualLevel I, p.93
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