THE FOUR STAGES OF BREATHING

The four stages of breath control are inhalation, compression, exhalation and intermission. In practice, these four stages are strung together in a smooth continuous sequence, like the rise and fall of waves on the sea, with each one playing a particular role and all of them orchestrated by the diaphragm.

Inhalation: With empty lungs and nostrils flared, relax the diaphragm and commence a soft, slow, smooth inhalation through the nose, deliberately drawing the air deep down into the bottom of the lungs so that the diaphragm descends and the abdominal wall expands. As the lower lobes of the lungs fill up with air and the abdomen swells, continue breathing in slowly and deeply so that the mid-sections of the lungs begin to fill next, causing the ribcage to expand. When the lungs feel comfortably full and both the abdomen and ribs have expanded, draw the inhalation to a halt. Do not try to 'top off' the upper lungs by taking an extra gulp of air, for this will make you hunch up your shoulders and tense your neck and also cause the diaphragm to rise. A 'full' breath means that the lungs are about two-thirds to three-quarters filled, with most of the air packed down into the lower and middle sections. In shallow chest breathing, only the narrow upper pockets of the lungs get filled, which represents only about a quarter of the lungs' capacity, but due to years of shallow breathing, people tend to feel that they must fill up these pockets to get a 'full' breath. Practice will eliminate this tendency.

Compression: This phase is quite brief --- usually only three to five seconds --- but its benefits are deep and manifold. Longer retentions of breath should only be practiced under the personal supervision of a qualified teacher. The first step in the compression phase is to press the diaphragm firmly downward to settle the air into the bottom of the lungs and compress the abdominal cavity. As you do this, apply the 'three locks', which are described in the next section.

When properly performed, this brief retention of breath provides several important benefits. It slows down and deepens the pulse of the heart and balances blood pressure throughout the circulatory system. By increasing the pressure of the air against the surface of the lungs and holding it briefly, this compression greatly enhances the exchange of gases, enriching the blood with extra supplies of oxygen and allowing more elimination of carbon dioxide. It also improves gas exchange between the bloodstream and cells throughout the entire circulatory system, increasing the partial pressure of oxygen against the walls of the capillaries.

Even the briefest breath retention triggers cellular respiration, an innate response that causes cells to 'breathe' by themselves whenever breath is held in the lungs. When this happens, blood sugar is spontaneously broken down by the cells to release oxygen and produce body heat. This is the basis of the so-called 'dive response' that allows seals to dive deep into ice-cold water for prolonged periods without breathing and young children who fall into frozen rivers and lakes to survive underwater for up to two hours and revive without brain damage when rescued. In most adults, this response has atrophied, but a few years of deep breathing practice usually suffices to restore it. Never hold the compression phase of breath beyond what feels comfortable. If you feel compelled to gasp or burst out on exhalation, it means that you've held the compression too long and lost control of your breath.

Exhalation: When you're ready to exhale, release the three locks (see next section), relax the diaphragm and ribs, and begin exhaling slowly and evenly in a steady continuous stream through the mouth, which facilitates elimination of stagnant air and energy.

Empty the lungs in reverse order of inhalation, starting from the top of the lungs, then the middle, and finally the bottom. Continue exhaling until the lungs are empty, letting the abdominal wall collapse and contract inward and the diaphragm ascend upward into the chest, and then expel the last residues of air from the lungs by drawing the abdominal wall further inward. The entire exhalation should be performed in a long, slow, even stream, not in a sudden explosive burst. If the latter occurs, shorten the compression phase on the next round.

Intermission: When the lungs are empty and exhalation is complete, do not immediately start drawing in the next inhalation. Instead, pause briefly to let your diaphragm and abdominal wall relax and fall back into place in preparation for the next breath. If you start inhaling while the diaphragm and abdominal wall are still drawn in, the breath will tend to rise up in the lungs, making it more difficult to sink the air down to the bottom. The intermission phase should also be used to check the shoulders and neck are fully relaxed and posture is correct, but do not pause too long, or you'll find yourself sucking in the next inhalation in a short sharp gulp.

THE THREE LOCKS

The three locks are used to create a therapeutic compression within the abdominal cavity. This compression gives a strong boost to venal circulation, opens the meridian system, and helps activate the pneumogastric nervous system. The locks are applied at or toward the end of inhalation, held in place briefly during compression, and released on exhalation. At first it may seem difficult or awkward to apply them without interrupting your breathing, but with practice they will become an integral part of your natural breathing patterns. Like the four stages, the three locks should be performed smoothly and without excessive effort.

The Anal Lock: The anal lock is designed to raise the entire pelvic floor in order to lock in and enhance the compression created in the abdominal cavity by the diaphragm as it descends from above during inhalation. The resulting increase in abdominal pressure has profound therapeutic benefits for all of the internal organs and glands, driving stale blood and cellular wastes from the tissues and stimulating the secretion of essential hormones.

The pelvic floor consists of a flexible web of muscle and tendon that supports the colon, prostate, uterus and sacral glands. By flexing this lower diaphragm, the anal lock massages all of the organs and glands within the sacrum, strengthens the tissues of the pelvic floor, and gives a stimulating tug to the sacral roots of the pneumogastric nerve endings, which helps activate the immune responses of the nervous system. It also pulls on the nerves of a small gland, known as the 'Luschka gland' that hangs from the tip of the coccyx, stimulating secretions that further enhance neuro-immunological healing responses.

As inhalation approaches completion, the anal lock is applied by contracting the outer ring of the anal sphincter, a tough band of muscle that controls the external aperture of the anus. This maneuver lifts the anus and contracts the webbing of the entire urogenital diaphragm. For the more powerful effect, the contraction may be extended deeper to the inner ring of the anal sphincter, located about one inch above the external ring. This raises the entire perineum between the anus and sexual organs and deepens the compression throughout the sacrum. However, for regular practice, contracting the external ring is sufficient, while the internal ring may be used when stronger stimulation of the sacrum is desired. Due to the benefits of the anal lock it is often practiced by itself.

The Abdominal Lock: The purpose of the abdominal lock is to seal in the therapeutic compression in the abdominal cavity when the diaphragm descends and the pelvic floor is raised with the anal lock on completion of inhalation. If the abdominal wall is simply allowed to expand outward, much of this compression is lost, diminishing the stimulating massage effect on the internal organs and glands. Furthermore, the powerful boost that the diaphragm gives to circulation depends largely on enhanced abdominal pressure against the vena cava, a major vein that draws stale blood up from the abdominal organs for replenishment in the lungs. The increase in abdominal pressure exerts a powerful propulsive force on the vena cava, pushing blood up into the chest like a pump and thereby taking a huge workload off the heart. This effect is particularly beneficial early in the morning, when up to half the body's blood supply lies dormant in the liver and pancreas. Try doing just a few deep diaphragmic breathes with the three locks while sitting up in bed the moment you wake up in the morning, and you can feel this propulsive power on circulation from the head to foot.

When inhalation is complete with the anal lock in place, the abdominal wall will be fully expanded. To apply the abdominal lock, simply pull the lower part of the abdominal wall inward toward the spine. It is neither necessary nor desirable to pull it in very far or with excessive effort. Just draw it slightly inward with a light contraction of the abdominal muscles, hold it briefly, and then relax it completely as you commence exhalation. That brief moment of enhanced abdominal pressure saves your heart at least twenty beats of work, so if you practice this sort of breathing throughout the day, you can well imagine how much it extends the working life of your heart.

The Neck Lock: The neck lock serves several functions. By partially constricting the carotid arteries in the throat, it prevents excess blood from rushing straight up into the brain due to enhanced circulatory pressure from below, instead diverting some of it out to the extremities for more balanced distribution. Carotid compression also slows and deepens the pulse, thereby further benefiting heart function. The neck lock seals the breath down inside the lungs after inhalation, so that it doesn't rise up and cause uncomfortable pressure in the throat, nostrils and Eustachian tubes during compression. It also stretches the entire spinal cord from skull to sacrum, stimulating all the nerves and ganglia along its entire length and opening the energy channels that run along the spine. Also the small pressure it puts on the carotid sinus nerve is known to facilitate mental calm and the internalization of awareness, which are helpful factors in breath control, particularly during meditation.

To apply the neck lock, wait until the anal and abdominal locks are in place, then contract the throat muscles and clamp the glottis over the trachea. (If you're wondering how to do this, try taking several short inhalations one on top of the other. As you 'pack' each one into the lungs, what prevents it from coming out before you draw in the next one is clamping the glottis over the trachea.) Some practitioners find it helpful to swallow first, which facilitates the neck lock and helps pack air and energy into the chest cavity, but this is not an essential step. When the throat is closed and contracted, tuck the chin slightly in toward the chest and stretch the back of the neck, but without actually bending the neck forward. Be sure to keep the shoulders relaxed so that they do not hunch up and cause tension in the neck and shoulder muscles, blocking energy flow from the spine into the head. When your ready to exhale raise your chin a bit, relax the throat, and let the air stream out.