Three Part Breath
Benefits: Improves body/breath
Victorious Breath
(Ujyaii Pranayama)
nervous system (decreases Breathing
Benefits: Heating and detoxifying.
Increases alveolar ventilation and im-
proves exhalation of stale air. Keeps
the mind and body alert. Promotes
calmness.
Uses: During active (static or dy-
namic) yoga postures
Technique: *Slightly close the back
of the throat (glottis). Fill the lungs
from bottom of ribcage to collar
bones, massaging the torso with your
breath. Listen to the sound of the
in- Complete the inhalation into the upper
halation.
*Exhale as if you are fogging a mirror.
After a few rounds, close the mouth.
Listen to the sound of your breath, like
a distant ocean surf (or Darth Vader,
*Exhale in the reverse order: from the
depending on your preference of im-
agery.) Maintain light tone in the
lower
abdominals. (TA)
Position: Learn seated or standing.
Progress to static, then dynamic pos-
tures.
Lisa B. Minn,
awareness. Increases alveolar ventila-
tion. Improves inhalation and vital ca- Therapeutic
pacity of lungs. Balances the auto-
nomic
flight or fight condition, increases re-
laxation response). Helps to improve Techniques
the rate, rhythm and equalization of the
breath cycle. for rehabilitaion
Uses: For Pranayama (yoga breath) and yoga
practice
Technique: *Exhale completely.
*Inhale for 1-2 counts into lower belly
and lumbar spine. Continue the inhala-
tion for 1-2 seconds into the rib cage,
feeling the ribs move laterally outward.
lungs, under the collar bones. Feel
a subtle lift of the breast bone but try
not to use any neck or shoulder
muscles.
collar bones, then the ribcage, then
the lower abs and spine.
*Repeat for 3 - 5 breaths. As your lung
capacity improves you will be able
to lengthen and slow the breath, 9-12
seconds per inhalation and
Physical Therapist
exhalation.
Position: Comfortable seated or www.lisabminn.com
standing posture

Abdominal / Belly Breath:
stabilization. Protects tion. Normalizes and deepens res-
Benefits: Promotes deep relaxa-
tion. Facilitates sleep.
Uses: Used for relaxation and
stress management throughout the
day. Also used for restorative yoga
postures and during introductory
yoga sessions.
used for prac- Technique: *Lie on your back and
Technique: *Inhale through the
nose and allow the belly to expand.
*Exhale through the nose or mouth.
The navel draws back toward the
navel into the spine lightly but firmly
spine without effort.
*Repeat for 3 breaths for functional
relaxation or several minutes as
*Inhale and feel the ribcage moving
needed for deep relaxation or
sleep.
Postion: Lying on your back or
*Breath slowly and steadily
stomach, supported by blankets or
bolsters (or any other restorative
posture). Any time or position
throughout the day. Practice at
work, while driving or sitting in a
waiting room.
Transversus Assisted Thoraco-
Diaphragmatic Breath (TATD):
Benefits: Utilizes and strengthens
diaphragm and transverse abdomi-
nus (TA) muscles. Promotes mind
and body alertness. Provides
lumbo-pelvic
and prevents injury of lumbo-pelvic
spine.
Uses: While performing activities
of daily living, therapeutic exercises
and sport activities that involve lift-
ing, pushing, pulling, bending,
reaching, etc. Also
ticing active yoga postures.
Technique: *Place your hands on
your lower ribcage when learning or
reviewing this technique. Draw the
able.)
enough to feel slight, internal ten-
sion.
out laterally. Keep the neck and
shoulder muscles relaxed.
*Exhale, feel the ribcage get
smaller as the ribs return to center.
*Repeat for 5 breaths or as needed
during activity.
Position: Learn by practicing on
your back with knees bent or
seated upright. Progress to hands-
and-knees posture, then seated,
then functional postures. Progress
from static postures to dynamic ac-
tions.
Sandbag Breath
Benefits: Relaxation. Decreases
sympathetic tone (flight or fight
condition). Decreases hyperventila-
piration. Teaches equalization of
inhalation and exhalation and TATD
breath.
Uses: Used for relaxation and for
practice of respiration techniqes.
place a 10 pound sandbag on lower
abdomen, below the navel. (You
may press down with your hands or
use a heavy book instead of using
bag if unavailable or uncomfort-
*Inhale, feel the slow rise of the
bag.
*Exhale, feel the steady descent of
the bag.
for 10 - 20 breaths. Remove the
sandbag and take several more
breaths before rolling to your side
and sitting up slowly.
Position: Lying on your back.
Support the knees, head and spine
as necessary.