A yogi should master the ability to hold the breath in and out. By relaxing the muscles in the diaphragm, ribs, and abdomen while suspending the breath, one breathes correctly and effortlessly.
Holding the breath in is definitely harder than keeping it out, making breathing correctly a challenge. The reason for this is because the brain reacts when the carbon dioxide (CO2) levels are too high, but not when the levels of oxygen (O2) fluctuate.
Based on this fact, you will be able to hold the breath in or out for longer periods of time by inhaling and exhaling several times. Inhaling or exhaling even slightly will create a change in the levels of the carbon dioxide.
To hold the breath in:
Breathe in by pushing the lower abdomen out, then the middle abdomen, and finally the chest. Hold the breath in and bring the chin in without creating tension in the neck or shoulders.
To hold the breath out :
Exhale by releasing the air in the chest first, then the middle abdomen, and finally the lower abdomen. Hold the breath out, lift the chest, pull the chin in and relax.
Breathe in this manner for as long as it is comfortable. If you start to feel dizzy stop immediately! Remember, breathing can be built up with time so be patient and start slowly.
* Improved lung capacity
* Helps you deal better with stress
* More efficient breathing