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Breathing as a bridge It is thought by many cultures that the process of breathing is the essence of being. A rhythmic process of expansion and contraction, breathing is one example of the consistent polarity we see in nature such as night and day, wake and sleep, seasonal growth and decay and ultimately life and death. In yoga, the breath is known as prana or a universal energy that can be used to find a balance between the bodymind, the conscoius-unconscoius, and the sympathetic-parasympathetic nervous system. Unlike other bodily functions, the breath is easily used to communicate between these systems, which gives us an excellent tool to help facilitate positive change. It is the only bodily function that we do both voluntarily and involuntarily. We can consciously use breathing to influence the involuntary (sympathetic nervous system) that regulates blood pressure, heart rate, circulation, digestion and many other bodily functions. Pranayama is a yoga practice that literally means the control of life or energy. It uses breathing techniques to change subtle energies within the body for health and well being. Breathing exercises can act as a bridge into those functions of the body of which we generally do not have conscious control. An example of how life effects physiology During times of emotional stress our sympathetic nervous system is stimulated and effects a number of physical responses. Our heart rate rises, we perspire, our muscles tense and our breathing becomes rapid and shallow. If this process happens over a long period of time, the sympathic nervous system becomes over stimulated leading to an imbalance that can effect our physical health resulting in inflammation, high blood pressure and muscle pain to name a few. Consciously slowing our heart rate, decreasing perspiration and relaxing muscles is more difficult than simply slowing and deepening breathing. The breath can be used to directly influence these stressful changes causing a direct stimulation of the parasympathetic nervous system resulting in relaxation and a reversal of the changes seen with the stimulation of the sympathetic nervous system. We can see how our bodies know to do this naturally when we take a deep breath or sigh when a stress is relieved. The breathing process can be trained Breathing can be trained for both positive and negative influences on health. Chronic stress can lead to a restriction of the connective and muscular tissue in the chest resulting in a decrease range of motion of the chest wall. Due to rapid more shallow breathing, the chest does not expand as much as it would with slower deeper breaths and much of the air exchange occurs at the top of the lung tissue towards the head. This results in "chest" breathing. You can see if you are a chest breather by placing your right hand on your chest and your left hand on your abdomen. As you breathe, see which hand rises more. If your right hand rises more, you are a chest breather. If your left hand rises more, you are an abdomen breather. Chest breathing is inefficient because the greatest amount of blood flow occurs in the lower lobes of the lungs, areas that have limited air expansion in chest breathers. Rapid, shallow, chest breathing results in less oxygen transfer to the blood and subsequent poor delivery of nutrients to the tissues. The good news is that similar to
is also improved. even while asleep. • • • Once you feel comfortable with the above technique. Once you . With regular practice you will breathe from the abdomen most of the time. But most of all it is an excellent tool to stimulate the relaxation response that results in less tension and an overall sense of well being. This leads to improved stamina in both disease and athletic activity. • Place one hand on your chest and the other on your abdomen.learning to play an instrument or riding a bike. you may want to incorporate words that can enhance the exercise. The use of the hands on the chest and abdomen are only needed to help you train your breathing. This insures that the diaphragm is pulling air into the bases of the lungs. Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). relaxation (with inhalation) and stress or anger (with exhalation). exhalation should be twice as long as inhalation. The benefits of abdominal breathing Abdominal breathing is also known as diaphragmatic breathing. In general. At this rate our heart rate variability increases which has a positive effect on cardiac health. abdominal breathing also helps prevent infection of the lung and other tissues. When you take a deep breath in. which is rich in immune cells. After exhaling through the mouth. Note: Using and learning proper breathing techniques is one of the most beneficial things that can be done for both short and long term physical and emotional health. not exceeding 7) Slowly exhale through your mouth for a count of 8. take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 7 (or as long as you are able. the flow of lymph. The idea being to bring in the feeling/emotion you want with inhalation and release those you don't want with exhalation. When it contracts it is forced downward causing the abdomen to expand. gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through completely exhaling it. As all the air is released with relaxation. The negative pressure also pulls blood into the chest improving the venous return to the heart. Abdominal Breathing Technique Breathing exercises such as this one should be done twice a day or whenever you find your mind dwelling on upsetting thoughts or when you are experiencing pain. Like blood. Examples would be to say to yourself the word. This causes a negative pressure within the chest forcing air into the lungs. the hand on the abdomen should rise higher than the one on the chest. The diaphragm is a large muscle located between the chest and the abdomen. By expanding the lung's air pockets and improving the flow of blood and lymph. you can train the body to improve its breathing technique.
they are no longer needed. you should feel effort at the base of the neck. Do it as long as you are comfortably able. The Bellows Breathing Technique (The Stimulating Breath) This yogic technique can be used to help stimulate energy when needed. This breathing exercise is opposite that of abdominal breathing." The Bellows breathing exercise (also called. While doing the exercise. The bellows breath recreates the adrenal stimulation that occurs with stress and results in the release of energizing chemicals such as epinephrine. • • Sit in a comfortable up-right position with your spine straight. The upstroke is inspiration and the downstroke is exhalation and both are equal in length. slowly increase the length of the exercise by 5 seconds each time. Abdominal breathing is just one of many breathing exercises. but overuse results in adverse effects as discussed above. it should be practiced in a safe place such as a bed or chair. But it is the most important one to learn before exploring other techniques. Like most bodily functions this serves an active purpose. The muscles in these areas will increase in strength the more this technique is practiced. With your mouth gently closed. the more natural it will become improving the body's internal rhythm. It is a good thing to use before reaching for a cup of coffee. It should not be used in place of abdominal breathing but in addition as a tool to increase energy when needed. fast rhythmic breaths are used to increase energy. the abdominal breathing exercise can result in improved energy throughout the day. Short. There is a risk for hyperventilation that can result in loss of consciousness if this exercise is done too much in the beginning. (Bantam. think of someone using a bicycle pump (a bellows) to quickly pump up a tire. With practice. but sometimes we are in need of a quick "pick-up. The rate of breathing is rapid with as many as 2-3 cycles of inspiration/expiration per second. chest and abdomen. Using breathing exercises to increase energy If practiced over time. To give an idea of how this is done. 1995. the stimulating breath) can be used during times of fatigue that may result from driving over distances or when you need to be revitalized at work. not exceeding one full minute. Further Resources An excellent book to help explore more advanced breathing techniques is Conscious Breathing by Gay Hendricks. This is truly an exercise. ISBN#: 0553374435) . breath in and out of your nose as fast as possible. which are similar to the "chest" breathing we do when under stress. The more it is practiced. For this reason. Do this for no longer than 15 seconds when first starting.feel comfortable with your ability to breathe into the abdomen. • • • • This exercise can be used each morning upon awakening or when needed for an energy boost.
The techniques in this exercise are ones you should try to develop in your normal breathing. not gulping it or blowing it out. push down gently with your hands for a few breaths and let go. not deep breaths. Just pay attention to your breathing for a minute or two. it should be 8-10. and that could take practice. Slow. just notice how it feels. Put your hands on your stomach and feel them rise and fall. Try to take about 10 minutes. your neck. rather than the upper torso. you shouldn't hear your breath coming in or out. 5. be less stressed and more relaxed. your jaw. Relax your shoulders and try not to breathe with your chest. • Article created on: 4/13/2004 ABTBM enjoy this. even your tongue. Imagine the fresh blood flowing through your body. Remember. Get Ready (2 minutes) Make the room dark. WB. Each breath should expand your belly. Stage II (3 minutes) Good breathing is done through the lower torso. but critical building block of good health. ISBN#: 156455726X) We encouraged enrollment in a yoga class through a local community or fitness center. Now try to make your exhale a little longer than your inhale for a while. of course. Use a pillow for comfort.An excellent audio called. your cheeks. Saunders. You're drawing slow breaths. or at least darker. 1999. "In with the good. Try not to force it. but you'll be able to perform better (mentally and physically) and. but it can happen in five by cutting the time for each step in half. Close your eyes. Rakel. oxygen-rich air instead of the same old stale stuff. out with the bad" is definitely true here. You'll not only be healthier. Relax your face. long slow breaths. 2. deep breathing gets rid of carbon dioxide waste and takes plenty of clean. or sit against a wall. Focus on the stillness and on not forcing an inhale. in and out the nose is best. Here's an exercise that will help you get the full benefits of good breathing. Make your exhale as long as your inhale to make sure all the bad air is gone. Most people take 12-16 breaths per minute. If it's not working. Ideally. Take long breaths. Exhaling through the mouth is okay for quick relaxation. but for normal breathing. Your body will breathe when it needs to. Pause after your exhale without taking a breath. I find falling more and read . 2003. fresh oxygen to your brain and muscles. Your stomach should start to move more freely. Feel the rhythm of your breathing. Listen to your surroundings. Most well trained instructors will educate how the breath is used to enhance well-being with yoga practice. (Sounds True. Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. PA. 4. 3. your lower back and ribs. More blood cells get the new. your temples. Wake Up!!! Aromatherapy Sme (article) • Relax Your Mind & B Yoga (article • 7 Simple Stress B (article) • Mike Kramer Mike has witnessed coun motivational stories and tec while working for SparkPeopl of Mike's articles. Lie down flat on your back. Philadelphia. Adapted from Integrative Medicine. Don't try to change it. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor. Staff Writer Proper breathing is an underestimated. Make sure no part of your body is strained or supporting weight. Breathing: The Master Key to Self Healing by Andrew Weil discusses the health benefits of breathing and directs the listener through 8 breathing exercises. D. Most of it can be done anywhere you need to relax or clear your head: 1. Stage I (2 minutes) Practice breathing in and out of your nose.By Mike Kramer. An Exercise in Proper Breathing Take a Good Breather -. shallow breathing.
Virtually every health condition and human activity is improved with Optimal Breathing. Poor breathing causes or worsens chronic maladies such as asthma. allergies.• • • • Optimal Breathing helps to promote weight loss. and life-span are totally dependent on proper breathing. Breathing supplies over 99% of your entire oxygen and energy supply. it will decline. poor mental clarity plus hundreds of other lesser known but equally harmful conditions. obesity. The average person reaches peak respiratory function and lung capacity in their mid 20's. sleep loss. harmful stress. heart conditions. nothing works. Oxygen burns fat and calories. ALL diseases are caused or worsened by poor breathing. anxiety. . Clinical studies prove that oxygen. fatigue. Breathing provides 99% of your energy. headaches. high blood pressure. and for that matter. Breathing well is the key to sleeping well and waking up feeling rested. your life expectancy. wellness. Without energy. and with it. unless you are doing something to maintain or improve your breathing capacity. Then they begin to lose respiratory capacity: between 10% and 27% for every decade of life! So. depression. your general health. your spirit as well. Lung volume is a primary marker for how long you will live.
Here is another.. Begin with breathing. Many feel good at the outset of a certain exercise but that is largely because so many breathe so poorly that any progress feels significant. The Oxygen Breakthrough Breathing fundamentals are critical. MD Ph. Here is an example of being way off course . "Breathing is the FIRST place not the LAST place one should investigate when any disordered energy presents itself. exercise. We also address food." Sheldon Saul Hendler. attitude.Superman Syndrome. internal cleansing. But each technique or exercise must be based in solid breathing fundamentals otherwise they can work against each other and cause future breathing development problems. Just because one particular breathing exercise or development technique feels good does not mean it is the best choice. as the days and weeks pass. and environment but breathing is for many the most important part of getting and staying healthy. healthy. and it may well be.D. you will travel further and further away from your goal of a long.Optimal breathing gets you more vitality and better quality of life. Better breathing is possible for anyone. IN A RUSH? If you do not presently have the 15 minutes needed for the Free Breathing test you can subscribe to our Free Weekly Newsletter and . Knowing the fundamentals helps you stay on course. Develop your breathing now. Like a rocket ship even slightly off course. vibrant life.
Emphysema #815. Secrets of Optimal Breathing Manual including over 175 holistic programs. Advanced Breathing Kit Combining Breathing Development video. Headaches and Migraines #813. PLUS 6 FREE gifts 4.take the tests later. Tightness in Chest or Unsteady Breathing #176. Smoking Cessation #310. Hyperventilation or overbreathing #816. Secrets of Optimal Breathing Manual 3. Blood Pressure Reduction #571. Relaxation #999. Breathing Problems and Restrictions: #713. Popular Programs 1. All of these are dependent upon the way we breathe. freedom to breathe deeply and easily. great positive mood(s). Emotional Balance #891. This website is here for you to learn how . Shallow Breathing #816. Choose the theme that is most important to you NOW. Bronchitis #819. COPD #814. Exercises & Ergonomics 2. Heartbeat Irregularity #179. 4 audios. Anxiety and Panic #892. Advanced Breathing Kit Emotional Issues: #200. Energy #795. Techniques. Diaphragm Development #721. Weight Loss Our optimal natural state should be steady energy throughout the day. Depression #200. Digestion #791. please read on. Intuition Development #775. Singing. Memory #891. Mental Focus and Concentration #200. Speaking and Personal Power #208. Optimal Breathing School . Sports Performance General Health: #200. Asthma #715. Fundamentals of Breathing Development Video and Breathing Kit Training.Certification as an Optimal Breathing Development Specialist Special Theme Programs Time & Money-Saving Training Program Sets Some of these programs are using the same products in different order and emphasis. Shortness of Breath #814. Meditation #750. waking up clear headed and refreshed. Breathing Kit #250. a clear mind and good memory and a strong vocal expression. Sleep Program #700. Stress Management Performance and Life Skills: #177. Chest Pains #721. If you are willing to take action to improve your breathing or achieve optimal health.
If you have any breathing problems. easier balanced. your health isn't all you'd like it to be or just want to speak. We have helped thousands of people from around the world in with good results. products and free web site services.stronger. I am here to help you make a dramatic change for the better. or sing or play a wind instrument better. you'll expand your life! . healthy breathing will give your life a new meaning. deeper. When you expand your breathing. All have benefited greatly from our programs.
One item that contributed was allergies. I believe that breathing is a real key for me and that you have put together a very effective program. I’ve gotten your program and have been going through it recently and it is the best I’ve ever seen. I believe that what you teach are the fundamentals of breathing that are both powerful in themselves and can make other breathing practices more effective. breathing in the postures is not such a mystery as before.What others are saying. I was feeling exhausted this morning and no amount of rest helped. Doing liver and gallbladder cleanses cleared this up remarkably and I am now able to breathe normally. I was always so stuffed up that I couldn’t breathe. For example. I live in the L. area and was wondering if you are ever going to be in the area. I’ve been searching for information on better breathing for a long-time including taking yoga classes for many years. I did some of your breathing exercises and felt energized. I was doing some Qi Gong exercises this morning and it felt like it was really working.A. I’ve been a chronic poor breather my whole life. now when I do yoga classes. or have some . reading books on pranayama and breathing workshops. Hi Mike. I’d like to learn more about Optimal Breathing.
straightforward approach.. "prevention is better than cure".click here Visit colleague Dennis Lewis' Website . Exclude person's name. Thx.just breathing right. Refer this page to up to 25 friends Receive our FREE report on the Benefits of Better Breathing From (e-mail): To (e-mail): Up to 25 addresses. Add a comma(. Dave What inspired you to recommend this site? From Mano: The information is very informative that strikes a caution regarding bad breathing..) after each email address. From Justin S: I am inspired by new ideas and new concepts .. It reminds one of the basic rule. the way that makes the most sense .breathing coaches here? Am also interested in attending some of your training sessions. þÿ þÿ Subject: Your name: þÿ þÿ . Messages from health professionals Begin here and discover how good is YOUR breathing? Free Breathing Test and Evaluations For you . it makes perfect sense on what your saying about breathing properly-a lot of people (including myself) are starting to look for answers in a non traditional way. Email address only.. I always believe that the best way is the simplest.I believe that breathing right is one of the most important things in staying healthy .your web site is filled with important and logical information.. I would be appreciative if you could send me some information.
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