「痛みを癒すヨーガ」〔原書【Yoga for Pain Relief】〕の「3.呼吸」(p23〜47)【breath(p23-47)】を読みました。

まず、喜びの呼吸(The Breath of Joy)。ゆっくりと大きく呼吸をします。

【p40】
As you inhale, feel the breath expand the lower belly, upper belly, rib cage, and chest. Feel each area expand gently, like a wave that starts in the lower belly and crests at your heart. Be patient with each inhalation and keep inviting the breath in (without strain) until you feel comfortably full and radiant with breath. As you exhale, let the breath go without effort. You might even open your mouth and let the exhalation be an easy, soft sigh. Both the inhalation and exhalation should be free of tension. Have the feeling that you are receiving each breath and welcoming it with an open heart. Keep a soft smile on your face.

次に、癒しの呼吸(The Relief Breath)。呼吸の長さを少しずつのばし、4数えながら息を吸い、8数えながらはきます。

【p40】
The relief breath reduces pain, suffering, and stress in two important ways:

1. By slowing down your breathing and extending your exhalation, it triggers the relaxation response and shuts down the emergency stress response.

2. It focuses the mind on something simple to control. This creates a sense of safety that can make the mind and body less sensitive to threat and pain.

呼吸を数える(count the breath)も紹介されています。

また、バランス呼吸(The Balancing Breath)も紹介されています。これは、片方の鼻の穴を指で押さえて閉じ、片方の鼻の穴で交互に呼吸する方法です。ヨガを少しでもやったことがある人は分かるでしょう。詳しくは本書をご覧ください。。

最後に、体で呼吸(Breathing the Body)。体のどの部分でも息を吸ったりはいたりできることを想像してみます。
【p44】
Imagine that you can inhale and exhale through different parts of your body. Go through the whole body, including any areas that are tense or in pain.
...
Breathing the body is a visualization practice adapted from the traditional practice of yoga nidra (yoga sleep) and the body scan practice taught in Jon Kabat-Zinn's mindfulness-based stress reduction program for people with chronic pain (Kabat-Zinn 1990).

アーサナの参考文献:「YOGAポーズ大全」

《インデックス》