a [Music] [Music] so the rib Cates the frontal and the posterior of the lungs this whole rib cage moves like a harmonium the fan of the harmonium say the rib cage is moving like this the lung is expanding and deflecting inside so when you are taking the breath in it moves expands outward when you uh expire the breath out then it moves inwards so this is the movement but the major organ which is running is the diaphragm right below the rib cage then the intracostal muscles in the rib cage and then the trapezius muscles same goes if your back muscles are weak you can't take a deep breath if your uh thoracic region muscles are weak you can't take a deep breath and if there is pain anywhere as such whether Lumber or thoracic or the upper back you cannot take a deep breath hence the importance of doing the yoga ASAS is like um how much soever I might say it's still less the importance of ASAS is great now to have a good posture you need a strong body for a strong body you need the ASA practice when you do the ASA practice then only you can sit stable stationary immobile that is neither your shoulders should move nor your elbows nor your wrist nor your knees nor your ankles nor your toes nothing should move everything should be as still as a mountain posture is the first and the foremost thing then comes the taking the breath in so this is a very important practice which I'm going to suggest and that is Count while inhaling so count 1 2 3 and then when you exhale you count double that is 3 to six usually the breath rate is like two 2 seconds in and out but when you are in Rage or anger or anxiety this gets actually much more faster in a panic attack the person is breathing like a dog a panting dog who has run and is now panting is now catching the breath so if the anxiety is there if the anger is there in anxiety the breath gets suspended which is again very bad there will be lack of oxygen in the blood so if somebody has like these bouts of anxieties happening then if that person just simply changes the rate of breath their anxiety will go away so keeping the posture still 3 to six so sit still spine neck and head in a 90° angle not moving any part of your body other than your uh intracostal muscle diaphragm and the trapezes nothing else should be moving keeping eyes half open look at one spot while looking at that one spot try not to Blink I'm adding one more Masala into it and then you take in a long deep breath while counting the ratios so if you are taking four count of three in then out should be six if it is four then out should be expiration should be of 8 5 to 10 6 to 12 uh 7 to 14 8 to 16 10 to 20 25 to 50 depends upon I would say your target is to reach 1 minute breath in and the full 2 minutes breath out that should be the target so you just see where you are standing at the moment now it might be just 2 seconds skin breath and that too because of the bad mind state it might go into one second and there are pauses coming in between because out of anger or sadness you suspend the breath so that creates more carbon dioxide in your blood and for the gaseous exchange to happen meaning oxygen is to be received in and the carbon dioxide from the body has to be moved out of the system it requires a certain period of time but if your breath is so shallow this exchange won't happen proper hence you will have less oxygen in the blood hence you will have a hampered body system it requires at least 2 second but that's not enough sad is is to increase the duration longevity of the breath so take it from 3 to 6 now when you exhale long then you are waking up your parasympathetic system but if it is just the you know the the breath is like too small and too shallow then what happens when you inhale this the sympathy IC works when you exhale the parasympathetic works and that's how the auto respiratory system is supposed to function but if your breath rate is incorrect then you will have uh very lesser amount of oxygen in the blood more carbon dioxide there's a lot of uh residual air which totally can't be taken out of the lungs it will always be there but still we need to work on increasing the duration the length of your inspiration and expiration so walk from 3 minute three per per breath exhalation for six and do it for at least half an hour so keeping body still eyes half open because when you fully close your eyes just in the beginning your mind is just a Wonder ing hopping monkey is just hopping from past to Future to this to that and thinking about a million things which are useless you can't do anything about what's happening in Ukraine or Russia or or or any state of India you can't do anything nobody's asking your opinion no politician no prime minister no chief minister but your mind is just bragging and running and comment and creating a nonsense in your own head and then you suffer because of that nonsensical thinking so sit down at least twice a day give time to yourself because this will improve not only your physical health but it will have a great impact upon your mind so anybody who has any anxiety attacks or panic attacks should do it like you know you are taking your some medication pills that one in the morning one in the evening so you do this practice once in the morning once in the evening best is to do it empty stomach and if you do it in the evening then do it before eating your meals or if you have eaten then give a space of at least 2 hours then sit down and work on your breath rate so initial part keep your eyes half open soon soon the mind as will begin to calm because when your eye pupil stays at one point it's going to put an impact on the brain because eyes are the visible part of the brain eyes are very much part of the brain so when we still our eye pupil it will still the prefrontal brain where the active thinking is happening that's why I'm saying keeping eyes half opened doing the tra and inhaling deep Long exhaling double amount deep long do it for at least half an hour and then in between your day works in between your chores which you are doing just remind yourself am I breathing correct because most of the time you're not breathing correct so if you wish to change the quality of your mind making it more pure sat quiet Serene then work on your breath the yog shra says whenever the wind moves the Mind moves so if you balance the wind if you balance the pr the mind will get balanced automatically that's the powerful the most powerful statement which a yogik Rishi has made through the scripture and has given this this zillions gen zillions dollar worth statement and can be a beom in a life of any aspirant who wishes to follow the yogic path this very thing can be a life transforming technique so do this twice a day and in between your Works jobs duties cooking cleaning shopping desk job remind yourself am I breathing properly or not am I sitting erect or not is my from moving properly or not how to check that this I will teach some another time but for now sitting down for half an hour put a alarm maybe on your mobile so that you don't keep on checking is how much time is gone just put an alarm and close your eyes like after half time at least 5 to 10 minutes minimum 10 minutes keep your eyes half open do the trataka do this exercise the technique and then then let your eyes be shut if your mind is still veryy thinking very bubbly open your eyes again do the tra still your eye pupil do the technique and then eyes if become droopy and want to close on its own that's a good cue that now you can close your eyes the instability of the mind or too much thinking of mind happens because of various reasons your attachments your desires your expectations your angers your rages your possessiveness your obsessiveness these are some you know wide reasons which makes your mind go crazy and thinking and thinking is like bombardment of thoughts is happening in the mind you can't just hold your mind directly you have to learn first to manage balance deepen your breath rate and if you do this 6 months religiously very diligently you will see amazing changes coming because when your breath rate is correct your your parasympathetic system will be very nice your mind will be automatically anxiety free anger free rage free and when your sympathetic system is functioning right you will never have loss of energy in your body so sympathetic and parasympathetic system these both have to uh have a beautiful balance and when you have have a correct balance then your lymphatic drainage will happen nice the hormonal system will function beautifully your digestive enzymes will get secreted correctly your bones muscles tendons and ligaments will have enough oxygenated blood so the stiffness in the body would go away and the best part is that if you have inflammation in your body and if you do this kind of breathing your inflammation will begin to go away your insulin resistance will begin to decrease and your whole physical systems the six major systems will function nicely no money to be spent no money is required to do this it's just your attitude just your resolve sitting down doing the practice and see how much benefits you get by doing just this uh particular technique so all of you who wish to be a good vidanta student you have to do this and if you wish to experience a quietude of mind what pangali says Nara nikara then this this is like a stepping stone and which will can which will give you a very strong foundation for your all yogic practices so in the morning be very particular about your ASAS so that it helps you in your breathing exercise which will finally lead you towards the pranayam this is not pranayam this is just a breathing exercise which can can lead you towards a beautiful practice of pranaya so nobody else but you are responsible of the state of your mind is nobody else recording devices record [Music] Rec or sh or GR sub ad sham
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