Nauli is an ancient breathing technique in yoga that many yoga practitioners want to achieve. However, according to experts, this is a difficult practice, and practicing it incorrectly can easily damage internal organs and affect the nervous system.
Practicing yoga - Photo: TTO
Nauli breathing is known as an ancient yoga movement, not only brings a beautiful figure, especially the abdominal muscles, but also has the effect of detoxifying the body and massaging the internal organs in the body, good for digestion.
Nauli breathing is one of the six purification processes recommended and encouraged by Kriyas Yoga. The purification process for the body consists of six steps: Dhauti, Basti, Neti, Trataka, Nauli and finally Kapalabhati. Nauli is the fifth step before the final step Kapalabhati.
According to Yoga instructor Trinh Nhat Linh (whose training name is Lynn Harley), nauli breathing is essentially the act of drawing air into the diaphragm, followed by creating rapid movements of the rectal muscles using high pressure.
The nauli breathing movement directly affects the digestive system, helping to reduce constipation, indigestion, increase intestinal movement to enhance metabolism in the body, making the rectum healthier. Even people with hemorrhoids who practice for a long time will have their disease reduced.
In addition, nauli breathing will create pressure in the chest, exchange oxygen in the abdominal area to help the abdominal muscles be flexible, massage internal organs, reduce abdominal pain, indigestion, belching, circulate blood...
If people practice nauli breathing for a long time, it will help brighten the skin, reduce belly fat, and improve body shape.
Nauli is an advanced yoga technique, so to practice nauli breathing correctly, you must master the correct yoga breathing method, control and recognize the diaphragm, abdominal breathing, chest breathing, and how to tighten the muscles of each area.
When you are not proficient and cannot control your breathing, it will lead to incorrect breathing, causing your abdominal muscles to tighten, greatly affecting your internal organs.
Mr. Nguyen Ngoc Dung, Chairman of the Scientific Council, Vietnam Yoga Academy, said that the way to practice nauli, besides the strange and unusual appearance, the main purpose is the skill of mastering movement and controlling internal strength.
Self-practicers can reach a level "close to nauli" but it is very difficult to control. Therefore, one should not overdo it by practicing beyond one's tolerance limit, as this can lead to unpredictable harmful effects.
Mr. Nguyen Ngoc Dung instructs yoga therapy practice - Photo: HA LINH
Incorrect air conduction can affect health
Mr. Nguyen Ngoc Dung analyzed that in reality and sports, there are two ways of breathing: chest breathing and abdominal breathing. Modern sports advocate chest breathing, when inhaling, the air expands the chest. This breathing method helps people use strong muscle force, but always creates nervous and muscular tension, causing fatigue and loss of strength...
Traditional sports such as yoga, martial arts, aikido, qigong, health care... advocate abdominal breathing, which means inhaling to expand the abdomen and exhaling to contract the abdomen, creating a deep inner strength, a calm mind, and regulated breathing.
If analyzed in terms of health preservation, abdominal breathing is superior because when we inhale deeply, the air is brought down to the abdomen, the alveoli in the chest are filled at the bottom 1/3 of the lungs. When the abdominal fontanel expands, the diaphragm is raised and lowered, making the internal organs move, avoiding fat accumulation and stagnation of air.
There are usually 3 main abdominal breathing methods: 2-phase breathing (inhale and exhale continuously without stopping or compressing between 2 phases); 3-phase breathing has 2 ways: inhale - compress air - exhale and inhale - exhale - compress air; 4-phase breathing: inhale - compress air - exhale - compress air.
According to Mr. Nguyen Ngoc Dung, breathing methods are all good but need to be analyzed and selected to suit the health condition, constitution, purpose, and ability of the practitioner.
If a person is healthy and has no dangerous diseases, they can choose any type of breathing exercise, but for people with cardiovascular disease, high or low blood pressure, circulatory insufficiency, cerebral anemia, nervous breakdown, physical weakness... they should only choose the 2-phase breathing method and 3-phase breathing type a (inhale and compress exhale) to ensure effectiveness and safety.
Nauli breathing is a difficult yoga movement that requires practice time and precision. During the abdominal rotation, one must hold one's breath deeply. When contracting the muscles strongly, people with high blood pressure, heart disease, diabetes, vestibular disorders, etc. need to limit this movement, otherwise it can easily lead to heart failure, myocardial infarction, sudden increase in blood pressure, and stroke.
People with acute stomach and intestinal diseases should absolutely not practice. Especially when practicing, avoid getting into a state of excessive excitement - unconsciously causing abnormalities in the organs (strange images appear), the senses (hot, cold), and the senses.
Therefore, according to Mr. Nguyen Ngoc Dung, when exercising, you need to listen to your body. If you feel short of breath, chest tightness, nausea... then stop.
Yoga breathing exercises - Photo: HA LINH
Need to understand the benefits and harms
Doctor Nguyen Van Thang, head of the Thang Long Martial Arts Qigong sect, said that nauli breathing is one of the eight breathing methods of "static qigong" in the Primordial Qigong of the Tibetan One-Element Qigong.
8 breathing methods to re-adjust the energy system, the endocrine system and the force centers. There are both benefits and harms in nauli breathing.
Benefits: Nauli breathing will help the dantian's energy to be strongly activated, work naturally, enhance abdominal breathing and support chest breathing.
Nauli breathing also increases the circulatory system of the cardiovascular system and brain, circulates the system of the Ren and Du meridians, stimulates the circulation of the chakra system, regulates the endocrine system and the system of functions in the body.
Harmful effects: If you only perform normal abdominal rotation with physical function, without using the mind and Qi in Qigong, it will still have some effect on the abdominal muscles and gently massage the six organs with the abdominal muscles and diaphragm. However, when using the mind and Qi, it will bring about serious consequences as follows:
Venous pressure from the sea of qi has the hot air of the heart fire flowing straight through the governor channel running behind the spine up to the brain, causing stress on the brain - over time, it can cause high blood pressure, cardiovascular disorders, central nervous system disorders and emotional disorders.
Incorrect nauli breathing, with strong abdominal rotation, shortness of breath, strong heartbeat, increased metabolism of the endocrine system, increased toxins in the metabolism process, easily causing gas disorder, poor appetite, disorders of the vascular system, digestion, excretion, risk of many diseases due to disorders of many biological functions.
For best results, nauli should be practiced in the morning. Because when the stomach is empty, the air withdrawal will be most gentle, the internal organs will be massaged the fastest, and it should be practiced between 5:24 am and 6:24 am (the sacred time of the earth and sky, the intersection of day and night).
If you want to practice in the evening or after a meal, you should only eat 1/3 of your stomach, eating too much will have the opposite effect and lead to gastric reflux. Before starting to practice nauli, the practitioner needs to carefully study the method and technique of nauli breathing.
Source: https://tuoitre.vn/tho-nauli-yoga-thai-doc-lam-dep-cung-can-biet-cach-de-tranh-nguy-co-suy-tim-dot-quy-20241116093325961.htm
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