Breathing Tips and Techniques

Learning how to breathe properly can have many positive effects on your life. It can alter the way you cope with things daily, it can even alter your lifestyle ,your Health and even the attitude by which you see through it. Look around you what is more abundant than Air aka Oxygen? Nothing. It is under your pillow, behind your fridge it’s everywhere. Why does’nt our western culture talk about ? Why don’t doctors preach it? How come it isn’t discussed in depth in Major magazines TV and popular literature? BECAUSE IT IS FREE FREE FREE and no one can make a profit on it..

Oxygen is the key element for the body to function properly. Oxygen enables the body to be energized, to heal and to regenerate cells.Every cell in the body uses oxygen bar none. Our body is an aerobic machine so why deprive it of the most abundant energy souce on the Planet? The following techniques are helpful tips, hints and suggestions for better breathing:

First off it’s important to know what the diaphragm is. The diaphragm is what separates the chest and the abdominal cavity. It’s what is normally considered belly breathing. Take a test: put one hand on your belly and one on your chest. Now, take a deep breath through your nose. Which hand rose? If you answered your belly, you’re on your way to better breathing.(As many as you can per day)

2 : 4/7/8 Training your Breathing:

For use as a better breathing technique, exhale completely and proceed to inhale slowly through the nose for 4counts or seconds, hold in for 7 counts or seconds and exhale through the mouth for 8counts or seconds.( As a beginner minimum of 25 times per day until breath work is determined to come from diaprham/abdominals.For the advanced as needed or part of habitual breathing pattern.)

3 : Breath of fire:

Sitting comfortably, inhale and exhale completely…Once completely exhaled close mouth and seal lips and quickly contract and release the abdomen.causing forced expulsions of air through the nose. Repeat contractions and focus on steady quick breaths that emphasize the exhalation. (Start with 20 consecutive breaths for beginners and up to 4 sets of 20 for advanced. Breath normally in between sets.)

4 : Awakening Breath:

Using same method as Fire breath, close mouth and seal lips and begin breathing through the nose. Quicken pace of breath and increase length of time for advanced. Slow pace of breath and shorten length of time for beginner, from 5 secondsand up to 1minute (As needed through out the day)

5 : Wake up Breath:

If you happen to press the snooze button often because you just can’t seem to wake up in the mornings or if you can’t get your daily dose of caffeine (oops, I mean cup of coffee), you can still find a quick fix to waking up. Next time you have a case of the sleepies, try this: create a soft hissing sound or a snore as you breath. Doing this will increase your body heat alongside with your awareness.

So lets say, this was barely enough to just roll you out of bed and a shower still hasn’t helped open your eyes you can start by taking a seat.

Take a deep breath and sit up straight. Relax your hands; place them on top of your lap. Now, stick out your tongue and roll it, take a breath through the tunnel that your tongue has created. After you have fully inhaled, unroll your tongue and close your mouth. Exhale through your nostrils slowly. Repeat two to three times.

6 : Complete Breath:

Sitting or lying down exhale completely and begin to inhale slowly and deeply through the nose. Allow abdomen to fill slowly like a balloon filling entire chest and lungs. Hold breath and exhale slowly through the nose until very end of the breath squeezing out all the stale air. Create rhythm 5 counts or seconds inhale, 15counts or seconds hold, 10counts or seconds exhale.(5times daily or as needed)

7 : Stress Relief:

Hate traffic? Late to work? Bad Hair Day? There are ways to ease your stress. Without anything fancy, start by increasing your awareness. That’s right; just realize that you are breathing, especially exhaling. Now as you make this realization, just make a conscious effort to just put emphasis on the length of your exhalation. Think of when you’ve had a long day and you sit down and have a sigh of relief. Try to stimulate that same effect. Counting is not needed in this breathing technique.

8 : Relaxation:

We all have bad days. We all get angry and frustrated. Emotions evoked from uncontrollable situations can be negative at times.

• One recommendation in order to relax could be to confront the problems that cause stress in your life.

• Another would be to try this breathing exercise: Lie with your back flat on the floor, while resting your head on a comfortable pillow. No, it’s not nap time. If you feel more comfortable with an incline at your shoulders and neck you may lay a rolled up towel there. The key though, is to be comfortable.

• Now, lay with your legs stretched out and your hands by your side. Close your mouth, but keep relaxed lips. Breathe in through the nose softly and naturally.

• As you inhale, think the word “calm” and as you breathe out, think the word “peaceful” or “relaxed”. You may of course change the words to those that bring you to your highest level of tranquility. As you continue to repeat these words of relaxation, begin to relax your body from top to bottom. Don’t forget to also relax your mind, it deserves a break too.

9 : Deep Breathing :

Deep breathing can be achieved by first sitting in a position that allows you to have a straight spine. After that, take a deep breath through your nose. This breath should allow your ribs to expand (of course starting with your lower ribs!). Hold this breath for two second. Note: while breathing in, your shoulders should not be shrugging and your chest should not be moving.

Think of a sideways expansion. On the exhalation, use slight pressure to push the air out, but do so slowly. If you want, try the 4-2-4 approach. Breathe in for four, hold for two, out for four.

10 : Digestive Breathing :

Helping a meal move after consumption is not a bad idea. This is because oxygen is vital to the digestion process. If you want, you can even look at this breathing exercise as a mini ab workout.

Five minutes after each meal sit down in comfortable chair with an elongated spine and feet flat on the floor. With hands placed on your lap, put the palm of your hand at the top of your knee caps and fingers pointing downward. As you inhale, imagine the air (energy) flowing into your expanding belly.

As you exhale, feel your tummy contracting, but don’t overexert. Keep the breath work natural. It is important to keep in mind that processed and cooked foods are deficient in oxygen because in the preparation of these foods enzymes and oxygen is depleted. So breathing can only help in the process especially if your diet is composed of cooked and/or processed foods.

BillyG@PLHB.com PO box 612982 N Mia Fl 33261-2982 Tel: (305) 761-7746