Conscious control of the breath is the key to realizing all the benefits of any asana. The harmonious coordination of inhalation and exhalation creates a wave like motion of effort and release in the nervous system, which leaves you feeling more relaxed and energetic both in body and mind after just a few minutes. There are three main types of breathing abdominal, clavicular breathing and chest. We are concerned principally with abdominal breathing, which is essential to ventilate the major part of the lungs. On each inhalation, the diaphragm contracts and moves down against the abdominal organs, pushing the stomach out and drawing air down to the bottom of the lungs; and on each exhalation, the abdomen moves back in as the diaphragm relaxes, gently pushing against the base of the lungs and squeezing the air out. Most people practice only chest and clavicular breathing in daily life. Even medical doctors and professional athletes are practice regularly. The main reason for stress is control centre for the nervous system, becomes tense as do the abdominal muscles, which then prevents the natural movement of the diaphragm. The other kind of reasons are body position in which the chest is expanded and the abdomen tight.
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