Yoga & Guided Meditation
Vigorous Breathing
Built on foundation of breath awareness:
Vigorous breathing practices are built on the foundation of breath awareness and the ability to balance the breath and energies. Often, students are taught to do vigorous breathing practices (and retention of breath) without building a foundation of sound physical, mental, and emotional health, and of breath awareness and balancing.
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Don't hurt yourself:
Failure to prepare can lead to physical, mental, and emotional problems, as well as social and family problems. These practices stir up energy, and one must be prepared to deal with that energy. Otherwise, it just turns into anxiety in the autonomic nervous system, and the negative consequences that come from that.
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With proper preparation, the vigorous breathing practices can be quite safe and useful for advancing in meditation. With proper preparation, there is no need for fear of negative consequences. However, without preparation, one is better off to simply not do these practices.
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Stay within your comfortable limit:
At the same time, it is important to note the question of how much one does the practices. If one does only a few of these, such as about 10-20 at a time, or only a couple rounds of such a number, then there can be excellent benefit, with no negative consequences. The trouble can come when one starts to do these practices for longer periods of time, without having prepared.
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No single vigorous practice is essential:
Like many practices in Yoga, these can be useful, but no one practice is absolutely essential. One can progress quite nicely without the vigorous practices. In particular, note the comments in the Advanced section about Elongating the breath. That is a gentle method that can be allowed to come slowly over time, and that also leads one to advanced meditation.
Deergha swasam (Complete Breath)
Though not performed in a vigorous way, the Complete Breath is quite invigorating. The Complete Breath involves the abdomen, diaphragm and chest muscles. The Complete Breath is good to do whenever you meditate. Even 2-3 breaths will have a useful effect.
Breathe sequentially in three ways, and then reverse the process:
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First, inhale completely at the abdomen.
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Second, continue to inhale by filling in the mid-section, the area of the diaphragm.
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Third, continue to inhale by filling the chest, allowing the upper chest and the shoulders to rise.
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Then systematically release and empty from the upper portion, then the mid-section, and finally empty completely at the abdomen.
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Kapalabhati (Shining skull)
Also called the "Shining Skull" this practice emphasizes the exhalation in a very quick, thrusting motion at the base of the abdomen. The inhalation is then allow to release naturally. Unless there are health problems, most people can do this practice. To do a few before meditation, such as 10-20 or so can have a centering effect.
Bhastrika (Bellows)
Also called the Bellows, Bhastrika is a middle section breath, from the diaphragm. If one does a few of them, say about 10-20, it can have a calming, balancing effect. If more are done, such as in the 100's or more, it is best that one have a solid foundation of good health and stabilized mind.
Agniprasana (Breath of fire)
Also called the Breath of Fire, this is a practice done in the middle section with the diaphragm used in a fast, strong motion. During the practice there is an arching forward of the spine, and may involve bandhas (locks, described below). It is quite vigorous, and is best done only with a solid foundation of good health and well stabilized mind.