personal strategies
How do I read?
In order to apply personal strategies, you first need to identify your strengths, weaknesses/struggles as a reader.
Complete the worksheet as you would any other reading comprehension. Be as honest and as thorough as you can for the reflection.
The Complete Breath
y Yogi Ramacharaka
Eastern religions and philosophies have long studied the connection between physical fitness and a healthy, productive life. Now Westerners want to learn such Oriental practices as yoga. Yoga teaches a method of
eathing that is believed to be essential in acquiring good health. This method, the Yogi Complete Breath, is explained in this selection.
Perhaps the best way to teach you how to develop the Yogi Complete Breath would be to give you simple directions regarding the
eath itself, and then follow up the same with general remarks concerning it. Right here we wish to say that this Complete Breath is not a forced or abnormal thing, but on the contrary is a going back to first principles – a return to nature. The healthy adult savage and the healthy infant of civilization both
eathe in this manner, but civilized man has adopted unnatural methods of living, clothing, etc., and has lost his birthright. And we wish to remind the reader that the Complete Breath does not necessarily call for complete filling of the lungs at every inhalation. One may inhale the average amount of air, using the Complete Breathing Method and distributing the air inhaled, be the quantity large or small, to all parts of the lungs. But one should inhale a series of full Complete Breaths several times a day, whenever opportunity offers, in order to keep the system in good order and condition.
The following simple exercise will give you a clear idea of what the Complete Breath is:
1. Stand or sit erect. Breathing through the nostrils, inhale steadily, first filling the lower part of the lungs, which is accomplished by
inging into play the diaphragm, which descending exerts a gentle pressure on the abdominal organs, pushing forward the front walls of the abdomen. Then fill the middle part of the lungs, pushing out the lower ribs,
eastbone, and chest. Then fill the higher portion of the lungs, protruding the upper chest, thus lifting the chest, including the upper six or seven pairs of ribs. In the final movement, the lower part of the abdomen will be slightly drawn in, which gives the lungs support and also helps to fill the highest parts of the lungs.
At first reading it may appear that this
eath consists of three distinct movements. This, however, is not the co
ect idea. The inhalation is continuous, the entire chest cavity from the lower diaphragm to the highest point at the chest in the region of the colla
one, being expanded with a uniform movement. Avoid a jerky series of inhalations, and strive to attain a steady continuous action.
2. Retain the
eath a few seconds.
3. Exhale quite slowly, holding the chest in a firm position and drawing the abdomen in a little and lifting it upward slowly as the air leaves the lungs. When the air is entirely exhaled, relax the chest and abdomen. A little practice will render this part of the exercise easy, and the movement once acquired will be afterward performed almost automatically.
It will be seen that by this method of
eathing all parts of the respiratory apparatus are
ought into action, and all parts of the lungs, including the most remote air cells, are exercised. The chest cavity is expanded in all directions.
At the beginning of practice, you may have more or less trouble in acquiring the Complete Breath, but when you have once acquired it you will never willingly return to the old methods.
Colds may often be prevented by practicing a little vigorous Complete Breathing whenever you feel that you are being unduly exposed. When chilled,
eathe vigorously a few minutes, and will feel a glow all over your body. Most colds can be cured by Complete Breathing and partial fasting for a day.
The stomach and other organs of nutrition suffer much from improper
eathing. Not only are they ill-nourished by reason of the lack of oxygen, but as the food must abso
oxygen from the blood and become oxygenated before it can be digested and assimilated, it is readily seen how digestion and assimilation are impaired by inco
ect
eathing. And when assimilation is not normal, the system receives less and less nourishment, the appetite fails, bodily vigor decreases, and energy diminishes, and the man withers and declines.
Even the nervous system suffers from improper
eathing, inasmuch as the
ain, the spinal cord, the nerve centers, and the nerves themselves, when improperly nourished by means of the blood, become poor and inefficient instruments for generating, storing, and transmitting the nerve cu
ents.
In the practice of the Complete Breath, during inhalation, the diaphragm contracts and exerts a gentle pressure upon the liver, stomach, and other organs, which in connection with the rhythm of the lungs acts as a gentle massage of these organs and stimulates their actions, and encourages normal functioning. Each inhalation aids in this internal exercise, and assists in causing a normal circulation to the organs of nutrition and elimination.
The Western world is paying much attention to physical culture just now. But in their enthusiasm they must not forget that the exercise of the external muscles is not everything. The internal organs also need exercise. The diaphragm is Nature’s principal instrument fro this internal exercise. Its motion vi
ates the important organs of nutrition and elimination, and massages and kneads them at each inhalation and exhalation, forcing blood into them, and then squeezing it out, and imparting a general tone to the organs. Any organ or part of the body which is not exercised gradually atrophies and refuses to function properly, and lack of the internal exercise afforded by the diaphragmatic action leads to diseased organs. The Complete Breath gives the proper motion to the diaphragm, as well as exercising the middle and upper chest.
From the standpoint of Western physiology alone, without reference to the Oriental philosophies and science, this Yogi system of Complete Breathing is of vital importance to every man, woman, and child who wishes to acquire health and keep it. Its very simplicity keeps thousands from seriously considering it, while they spend fortunes in seeking health through complicated and expensive “systems.” Health knocks at their door and they answer not. Verily the stone which builders reject is the real cornerstone of the Temple of Health.
COMPREHENSION
Choose the co
ect answer for each question or statement. Do NOT look back at the selection.
1. The Complete Breath is a…
a. rigorous physical exercise.
. martial arts secret.
c. method of
eathing efficiently and naturally.
d. way of
eathing that takes years to learn.
2. How often should you inhale a series of Complete Breaths?
a. once a week
. several times a day
c. every time you
eathe
d. several times a week
3. When using the Complete Breath method, you should first fill with air the…
a. lower part of the lungs.
. upper part of the lungs.
c. diaphragm.
d. front of the abdomen.
4. The Complete Breath is performed
a. with no movement at all.
. in three distinct movements.
c. in one continuous movement.
d. with one quick movement.
5. After retaining the
eath a few seconds, you should…
a. inhale slowly.
. inhale quickly.
c. exhale quickly.
d. exhale slowly.
6. How does the Complete Breath aid digestion and assimilation?
a. by removing oxygen in the blood
. by massaging the stomach
c. by causing the diaphragm to atrophy
d. none of the above
7. People in the Western world must not forget that…
a. internal organs also need exercise.
. the exercise of external muscles is everything.
c. the exercise of internal organs is not everything.
d. it’s more important to exercise internal organs than external muscles.
8. What causes any organ or part of the body to atrophy?
a. insufficient sleep
. lack of exercise
c. too much exercise
d. overeating
9. Which of the following suffer from improper
eathing?
a. stomach
.
ain
c. nerves
d. all of the above
10. Why don’t more people consider learning the Complete Breath?
a. They don’t have the time.
. It’s complicated and difficult to perform.
c. It’s so simple that they don’t believe it works.
d. They don’t accept Oriental philosophies.
CRITICAL THINKING
Choose the best answer for each question or statement. You may look back at the selection if you’d like.
1. The author’s main purpose in writing this selection is to…
a. impress people with his knowledge.
. teach people how to stay healthier.
c. force people to
eath differently.
d. show how other people live.
2. Which of the following statements best expresses the main idea of the selection?
a. To stay healthier, people need to exercise their internal organs as well as their external muscles.
. The Complete Breath does not necessarily call for the complete filling of the lungs at every inhalation.
c. By not learning the Complete Breath method, people are endangering their health.
d. The Western world is paying too much attention to physical culture just now.
3. Why does the author call the Complete Breath the “real cornerstone of the Temple of Health”?
a. It enables the body to perform and function at its best.
. It’s an ancient concept.
c. It can only be taught by experienced yogis.
d. all of the above
4. Which word best describes the Complete Breath method?
a. complicated
. essential
c. dangerous
d. natural
5. According to the author, if you don’t practice the Complete Breath, you…
a. will catch many colds.
. will not be as healthy as you could be.
c. may stop
eathing.
d. may often feel dizzy.
6. Which of the following is a statement of opinion rather than fact?
a. You may have more or less trouble in acquiring the Complete Breath, but once you have acquired