Developing lungs
Learning to strengthen the lungs and increase their capacity
In the last chapter (Normal Breathing), we tried to get our body to manage with 2 litres of air per minute. Yet, since many of you will
continue to ponder about the yogis’ “complete breathing”, where the lungs are filled with the MAXIMUM quantity of air, and
which incorporates all parts of the lungs, you too will now begin developing your lungs according to the “complete breathing”
principle, training them to facilitate 6 or more litres of air. Also, you will begin to do this in a HEALTHY way, avoiding the mistakes
that “ordinary” money oriented yoga trainers usually make and who will have you do a certain number of exercises/poses during
the assigned training session.
The principal difference is that here you will begin filling your lungs with a CERTAIN TEMPO, spending the time that OBSTRUCTS
your lungs from exceeding the 4 litre minute-capacity. Although in the previous chapter we learned how to use 2 litres, 4 litres per
minutes IS STILL within the limits of healthy breathing.

Here you will be able to choose between two different rhythms.

Let us begin with the easier one: the inhalation and exhalation are of EQUAL LENGTH but they already need to be rather long (at
least 12 + 12), so that it would be possible to drop the 3 second pause after exhaling.
Thus, if your aim is a lung capacity of six litres, your one breathing cycle must last a total of 90 seconds - 45 seconds for the
inhalation and 45 seconds for the exhalation.
Increasing lung capacity and strengthening respiratory muscles
The suitable position for this exercise is sitting, as indicated in the picture. The choice of position is again not
arbitrary.
Firstly, this sitting position makes flexing the lower muscles of the abdominal cavity easiest.
Secondly, I am trying to give the breathing exercise some additional value by enabling the tsi energy (according to
tsigun/qigong theory) to move better during the exercise.
Thirdly, the human diaphragm usually moves 2-3 cm. Pulling in the lowest muscles of the stomach is easiest in a
sitting position, and by massaging the organs located in the abdominal cavity both from above (the diaphragm) and
below (using the muscles), the fat that has accumulated between the organs will begin to disappear creating
additional space for the diaphragm to begin moving with an amplitude of 6 or more cm. After having trained for a
longer period of time, even 10 or more cm - not a problem for yogis.
Use a standard hard covered chair/stool for sitting. Its height should be such that your knees and hips form a 90
degree angle. The feet are parallel; the knees are at the same width as the shoulders or at least two fist lengths
apart from each other. If the height of the chair does not enable a 90 degree angle, put something on the chair or
under your feet. Needless to say, keep your back straight, head forward, shoulders relaxed and chest “sucked in”,
the mouth can be slightly open but not during breathing. Hands are placed gently on the knees, the stomach is
relaxed and only one third to a half of the buttocks is leaning on the chair. The position has to be both in balance
and stable. The eyes are also slightly open - just so that you still see nothing but light shines through.
The tip of the tongue rests against the hard palate behind the upper teeth. According to the tsigun theory, by doing so you are
connecting two energetically crucial meridians - the back central “managing channel” and the front central “acting channel”.

You should choose the time and place for this activity so that you have peace and do not experience any distracting or
obstructing circumstances.                                                                                                                                                                      
To sum up - you should be both comfortable and relaxed in the position; the skill to relax your facial muscles is especially important.
 




1. Uretra
2. Navel
3. Energy meridian
Žen-mai
4. Point Bai-huei
5. Meridian Du-mai
6. Heart
7. Kidneys
8. Anus
9. Point HUI-YIN
Nx3 inhalation + nx3 exhalation in the breathing regime, followed by contracting  the sphincters in the anus for 3 seconds at the end of the exhalation. The aim of contracting the muscles is not only avoiding haemorrhoids in older age, but also the fact that nature has hidden the most valuable (and best protected) energetic point in the human body next to the anus - the HUI-YIN point. This is the lowest points of the vertical line that begins at the Bai-Hui point that is located at the top of the head of an upright standing person and passes through the centre of the body. This is the point, where two main energetic circles meet - the “large” and “small” circles, where yin and yang meet.
Since breathing with a 15 second breathing cycle is no longer a problem for anyone that has successfully finished the Normal
Breathing chapter, you can IMMEDIATELY begin with a 9 + 9 cycle. But try to avoid exceeding the 2 litre air capacity per
minute, while doing so. Try this for about 3 to 6 minutes and IF you feel that you still have plenty of breathing reserves, you may
begin trying new lengths, adding 3 seconds each time: 12 + 12, 15 + 15, 18 + 18, etc. Once you reach your limit, you may also
try adding length by FIRST adding the 3 seconds only to the INHALATION. Once your body becomes accustomed to it, add 3
seconds to the exhalation as well. It is necessary to breathe with the achieved level for AT LEAST ONE WEEK.

Next week You may try longer breathing, but - if you feel that it is difficult, continue for another week with the previous rhythm.
Once you reach the 18 + 18 or 21 + 21 result, you may notice that 2 litres per minute is no longer enough. In that case you may
gradually increase the exhalation capacity, but try to remain within HEALTHY LIMITS - 4 litres per minute.
Preparation for continuing with THERAPEUTIC BREATHING
I am proposing the therapeutic breathing system 1 : 4 : 2, where the inhalation (1) comprises 1/7 of the entire breathing cycle.
But before that, I would also like to propose the 1 : 1 : 1 : 1 system, where the inhalation, the pause that follows it, the exhalation
and the pause that follows it are ALL equal in length and last a certain number of seconds multiplied by three: For instance 6 + 6 +
6 + 6 or 9 + 9 + 9 + 9, etc. According to this system, it is necessary to increase the load beginning with the inhalation, by adding
3 seconds to it. Once your body grows accustomed to it, add 3 seconds to the pause that follows the inhalation. Once your body
grows accustomed to this, add 3 seconds to the exhalation and then finally add 3 seconds to the pause that follows the
exhalation. Always breathe AT LEAST one week with every achieved new level before attempting to increase the load on your
body.
Such rhythmic breathing is a preparatory stage for therapeutic breathing because the part of the inhalation is
beginning to be relatively small - ¼ of the entire breathing cycle. Actually, if you manage to reach the necessary length
of the breathing cycle using this system, this can also already be considered therapeutic breathing, because every
time you practice breathing, it already (every system) is therapeutic breathing. The goal is to reach a length, where
your lungs are no longer physically capable of receiving more air and you begin to experience a “lack of air” that is
necessary for therapy, and which will be discussed in more detail in the following chapter.
ToivoBreathing - Exercises with EXACTLY counting the seconds
© 2013 Copyright Toivo Räni - All Rights Reserved

It is easy
Everyone is capable of counting seconds
It is free
You do not need specific clothes, a separate place
to exercise, and you do not need to hire a trainer
It is effective
It is completely based on human physiology
It saves time
You do not necessarily need to go anywhere to
exercise
Breathing exercise - a journey towards health and happiness