“neh wun rs 9) ay Bung vo Séo8 eave pam So 2 pu0 “uy way a agate po Buy o PuneNt Uy s2H§ _qo2y 20g wpe pourea2e 24) 0 sea» S0 pay soy acs oHONENY noyina sia ae pun s2sv00 “yous PY a Eunon 24 02 sod 94 40 soe Bog owes 4 padaat sou r909 aydos Se eLey eects Pte “acy poe vods “ape 10} onbquppn ByNAEIG UID} « sok dw 90) ore ‘sane =H Snomunu se yom se apensny uy sua fejpau aya! OU 0 BOS 2 qo “spine dos fe pe aysBono4e ‘sump ian a euing AB "e606 srs 8M pur 186 wo audoyp J ove e uo wep 00g stv spoMoW Bunne8N IY ‘um sspre pue sens jpuey oye Paseauy Ue YR pap: 24 I ROA "ayy go AWyenb pue ssauyy ‘yyRay Jnod ancidusy 0] Buiujeaig asn 0} MoU no smoys afl] 40J ayjoarg “JUNOD Yedig AJaAS syeIAy { 9Gea a price G5/Zt/P w/d TORODForeword ecame a lieing ng. Genesis 27 “This book captures Sophie's philosophy co live 2 life chat is healthy and ezety ~ co hhreathe fs to nourish and sustain life, She has practised hee philosophies from a very young age and her teaching methods for Breathing Training prompted the conception of Breathe for life. ‘Sophie justly has hee focus on breathing. We unter our fest ery as a newborn, taking in hac fist cleep heath t inflate our previously ligulefilled tungs. From then ‘on breathing must continue every minute of out life, awake or asleep. Breathing an unconscious aet. We breathe on demand, by a need signalled from thin the bodly. Breathing is to satisfy che oxygen needs of the majosity of millions of Ting cells in our body, We naturally breathe more when we are physically active, The dae to breathe lies with the nee to supply oxygen co the working muscles anc! the feud to remove exrbon diexie from our body, The drive is dictated hy our bodily needs ‘Behaviour has a stcong contedl over breathing, Ren a chill knows instinetively play on the mother’s emoxions by an exhaustive ery chat is associated with vexhawative! breathing — hyperventilation, Our emocions can tuen our normal relaxed breathing into an unconscious heightened state of breathing that may become a Ife tong ecait, The impact of hyperventilation is huge. Iccan lead to agitation, ieritability and the sensation of pins and needles and fatigue. Behavioural modification of breathing does not need 10 cause systematic or paychologieal haem, Our speech ancl the conirol of our voice simply seflect che way we control our breathing. And ¢his Cconteol isso powerful as «0 produce the greatest sensation ~ as found in singing. Breathing is 2 trainable act. “There are many individuals who are unaware of their abnormal breathing pattern and behavioue. Such breathing habics may have been acquired on an oxcasion that aw teatuma, tragedy, loss ofa loved one or situations of emotional disturbance. These Unhealthy breathing habits can be broken and reversed ‘Sophie's breathing cechniques are physiologically sound, Breaibe for Life lets you {get in touch with your breathing, your respiratory muscles and elbeage. The teaching guide comes with a preamble of her experience, followed with step-by-step “Breathe for life offers you the essence of calmness, relaxation and the feeling of being in control. You will enjoy it. Chin Moi Chow PhD Respiratory Physiologise University of SyeneyContents Foreword by Dr Chin Moi Chow An important note to all readers Contributors, Contributing books and Acknowledgements vill-ix Breath is life ‘The world of breath xvi Welcome to the world of breath The causes of faulty and Shallow Breathing 7 ‘Training the breath 2 Automatic and Conscious Breathing 16 {deal breathing and the importance of awareness 2B ‘The body and the breath 7 Practical training 2 Getting ready for Breathing Training 8 Throat Breathing 82 Breathing in components and emphasising body parts 58 Posture 64 Flexibility and stretching n Massage 82 ‘Abdominal Breathing 8s Diaphragmatic Breathing 88 Breathing awareness exercises 710 Creating your own breathing program 19 Breathing for specific results 126 Breathing for sport and movement 27 Stress management and relaxation 142 Coping with pain 146 Specific health conditions 153 Epilogue 159 161 Index “athe + book 14/12/1999 12:40 PH Page vits Contributors | wu het spel thay tothe fllosing people or Her contiburons 9 dhe msn Chi Bo Chow hata hee apt nes te ole rence the Deny ‘Seon sel with the manuserp and wrote dhe IDs ttn Tor Mage, Anes Carral andl Fr, ‘Anne Hind, Glen, leans, Toy ae Sue conte wo de tio on ad me Cis Fete ape me nthe ely stage, er sates anu he iret, Jan Sr ser, a lewis proofed my metas anpreniea quote art Ant Hew shed wit the manus and medical contributors Scienti he flowing med experts pada selene he manseine Dr Chin Moi Chow MS¢ PhD ‘Chin Mt Chow iso leer dhe Seba f Exel al Spots Sionce athe Univeraty of Sydney. Heo PhP an petit research focus on Drei mechan related hcsting sk 2 dui Heep exports Br Chow levee mach sadn fre de sade al breathing cnet her eer teaching encore replaonyphysesogy and ave rently ov eerie phyla Curve omen rosea nee, sleep ane spor perro Ellen Dickson BSe (Applied Biology, CNAA) Ben Dison’ experence eles teaching aren al ply, wll 2¢ arin Fenbe Delivery Antony and Pyongyang Pace for RMIT She was so Acting Hed of Deparment of Heath an (hkl Slences, RATE, Dr Nicos Kokotsis FACE, MBBS, 8MedSe Dr Koko Saf spt tthe Austin Hep nthe ot ney Medicine, Me ils 9 ‘eons for oth the iterations Medel Retreval nd ths Intesive Cae Unt the Marna Hosp Damon Kendrick BSe(med)(hons) Sport Science, Grad Dip Ed & T, Grad Dip Sport Mmt amas Kenrick tine 983 yp sles nl raised as an exerts phys er auny Yea, Posfinming finexsasesiments on over 30,00 inaviduals, He now Acme Corda he Muouene Clone of tur! Matlin where he au eaches sexe, pylon bens an sponte | woukt ike fo dckoowiege tat he medic prootreders hive hel signin infwence cn dhe ‘exc spect ofthis book al thoy wee al iwi in writing pa of the lowing estos 1 mata goodad aly bea? What hypaens when bree shabby? he bene of resting + The uses oF auyand Shatlon Beth + ining te bres ean Satral Breuhing and signs of Respieatory Distress 4+ citing and auto ee + Weshing pater a+ ecshing poems 4 et ayer ges ad muses 1 reuing or poe an mewernen tnt ‘i teal nd eee eons apa ito he Body ad dhe: Brea, bt wa wie ay by De {Chow nating he hae esis of esting = asain, Selo hing and NndemiarDiaphgenete Bren, Contributing books The flowing books have pened al ea qe infants of tha ave Be aint rg vl rd Pa, Sper Pare Are, Heath Sones USA ine, as 2 ry Sm, Be toa Hay, Wag Wel ks, Vc, 1997 Hence, Sheldon, Tbe Cxygrsreutrangh, Sun he Susie, Neve Yok, USA 1999 Henk, Gy, Comstane rebing, Men Wk, USA, 1995 te bryer, Revloik, Mib Ybor Vedence, Wid Wonxnne Ld, Get Bn, 2995 Seats Cet, mayo Be rate, ei Meow ew Yr, 9S Acknowledgements ‘ver the tt 1 yeu, he hme ie so my people whe NaveszppoRed aetna Mme al wo Fev tha rs ed Mary Cabeleon, aie Gato, Peers! Gears, on Sev, al Geb aon, nal eiy i MeClod tnoke, Chrisie Aner, Carl Yon Minburn, Br Range M7 (O'Conner: Kinds Keel, Sophie Noon Sn, Malin Hacer, Ken Roche, Rh cl Bone Dr, "hss ls Drs, is og a het Pl Brag, Al A, Si Da, Jas ae ods Khoury Magar HH Haars Ke. evi Jase, Jae Tree, Mary a Jon Urn, Poe Fc, con Willan, Hie Rar, Conwy, Caryn MeDougl,Br Beer, Pe Ahmet ae ‘Geen, r aes, Marion a ik, Klly ON, Ahonen a Rasley Mina to my pur, San Grn, tengo for your son fe my nok, Auge hanks mst ano Fey ‘OFshouhnes, Hatha, Koty Maing Je Pe and Cates Ale. woul se ie express my apprevstion and etude coy seats, ucna DEE ane Jay Pan+ book 14/12/1999 12:40 PH Page x Breath is life bing, right Is enquestianabte the sinule most bnpurteent thing yeu can bo > Improve your fife (wll Belp yor te five a longer inere energeite anid siress.fres tif Dr-Sheldon Hensley, The Our Areakorong Brows i life. it Hieerally i, Its the beginning of life, ie sustains life, and when te is ‘gone, no life remains. Yer, so many of us take it for geanted. [e's only when something goes weong with our breathing, or if we require specialise Breathing Tininy for inging, ora medical condition, that we stop to even dhe about the way we sport, breathe. Wouldn’c you want ro And che cin 1 by improving the quality of their breathing, some people to stop and think abous the way you breathe IFT were co cell you ¢ have heen rewarded with: + beter sleeping pacterns, + a sense of wellbeing and calm, + an enhanced ability co handle stress, and + the ability to relac at wall? Lam constantly asked how I became involved in Breathing ‘raining, ane! 90 Pl like to share with you how I discovered the world of the breath and just how important good quality Breathing Training is When I was 14 years old, began co study karate with Cheis Stansfield a special person and instructor who viewed martial arts holistically ~ that is, he usec! i¢ ro teach ‘character development as much as setfefence, Hee taught his students self-respect and discipline as well as correct rechnique and he also taughe me how to breathe deeply rom the moment I was introxluced 6 the art of breathing, 1 was fascinate [¢ felt lke such Freedom to consefously move that gentle yet powerful life force through ny bealy. Now, 20 years Inter, iL focus andl take a long, slvw, deep breath, Ican still ‘experience the same exhilarating sensation I fel hack then. As a veenage gil studying karate, Iwas surrounded by men who somehow seemed oblivious t0 pain. Uhad to learn how to handle the pain, or drop out. | loved the world of martial ars, ane! Cheis Stansfield was just the person co teach me all needed te knoe i was his teachings ahour mental discipline and breathingtechniques that helped me to withstand the pain and survive in the world of martial arts. By the time I was 15, Lhad already started developing my breathing for exercise and began applying different breathing rechaiques to help overcome pain and inerease my stamina and feness level kept up karate training until [was about 20. Then | took a break for a few years and took up kung fu and yoga. | teained under many teachers, bur fe was my fist yous Moreath is He teacher, Rosemarie Holmes, who would constantly remind me th literally és", Around che same Gene I discovered Valda Moore, truly a world class breathing teacher, who showed me many clifferent ways to approach breathing and who inspired me to keep exploring the workd of breath, In my early ewenties, {travelled to Furope and experienced a series of life sreatening and traumatie events, Apart from having all my luggage stolen and the threat of heing attacked, I feared for my life one night when T was unexpectedly strands! on the streets oF Rome. I used deep, calming breathing to help me cope ‘vith whar could otherwise have been a mental breakdown. Through it all discovered a deep sense of inner peave and calm chac Thad never fet hefore. | was feeling of inner peace hut I liked it, anc! I wanted more of it. hed in a certain way. rot use co this fore realised that ! could only access this peaceful feeling when I beea 1 was frustrated with the lack oF information on practical breathing rechnique training in the West, #0 [decided co go steaight t0 the experts and visic India on my way home co Australia \White nobody can lay claim vo che arc of breathing as their own, in che Fst several chouisand years ago, youls, martial artists, Tal chi masters, Tibetan monks, ‘Thoists and others were exploring the breath, Jn fact, throughout che ages, sacred words have been wsed to deseribe the ‘breath of life’, equating ic with the spirit or lf forve ~ in India, they eal pracy; in Latin, ie was spéritus; in Ancient Greece, _pneunta; in ancient Hawai, ba in China, ebf; and Japan, And while these ancient ceoltures did not know much about eespiratory pinysiology chey believed that observation, avareness and the study of hreath was the key to achieving physical, mental, emotional ane spiritual mastery. Fven today, breath continues eo be explored as it was back then. When I returned to Australi, I began working with the guests at Hippocrates Health Retreat in the Gokel Coast hingerland. As I hac! no breathing teacher, t decidedt to put into practice everything I hae learnt up to that point. For the next nwo years, lived in the mountains, ate healthy food and spent endless hours practising Deep Breathing in the fresh mouatain alc, After a period of time, I began to experience a surge of boundless, vibrant energy. After sleeping no more than five hours, | would rise and eun up ane! dexea mouncains and nor feel the slightest bit of fatigue! This went on day after day, and | felt absolutely great, The most amazing thing was that 1 continued te Feel this houndless energy year after yearBreathe + book 14/12/1999 12:40 PM Page xii | started giving lectures at the retreat on breathing techniques to help with exercise and for relaxation. People were enthusiastic anc! really interested in le ‘more abour these methods of breathing, They wanted to leaen howto beeathe in all the eliferene ways that {demonstrated Ou of interest, [started asking people 10 show me theie best and deepest brea x most people and I was intigued by whae I was conscanely witnessing, found a were only able to demonstrate a quick Upper Chest Breath, Not many people could inal/Diaphragmatic Breath, despite the fact that they show me a really deep Abdor were trying really hard. F felt that I needed to feel the difference between Upper Chest Breathi ‘compared to deep Abdominal/Diaphragmatie Breathing. As an experiment, | decided tw specifically practise Upper Chest Breathing when exercising and for relaxation. was astounded at che difference it macle to my pesformance. [found I eouldn'c erain or relax as effectively and generally dicn’c tke the feeling t gave me, boc mentally and physically I eesumedl my Abclominal/Diaphragmatic Breathing: ! soon fee great again, and my performance improved. The experiment helped me co understand what everyone was experiencing with boch Shallow andl Deep Breathing ‘Word spread about this young git! in the mouncains who was teaching beeathing, hing. People were in New Zetland. J eval the frst woman who offered to pay me w privately teacher various breathing, techniques. [found it hal to helieve that someone would want «9 pay’ me for doing something [found so nacuealt {began fo attract a lot of athletes and asthmatics. J also began receiving feedback ‘on the henefits people gained once they began deep, good quality beeathing. People ep asking me what I was coing to achieve such results. all I could say was that 1 showed them how to use their diaphragm and abdomen co breathe really deeply and to fll cheic lungs more than a standard suevival breath, Tabo showed! them a few breathing techniques that they could apply to diferent areas of thei lifestyle. ‘and soon it seemed I was continuously checking people's by coming fom everywhere. [had offers wo teach Interstate a ven after one session, people grasped the training enough to continue on by ‘themselves. People I checked years later told me they were still able ro use their improved breathing ~ especially for relaxation and exercise, Often just that one session was enough for them fo geasp the Fundamentals of good quality beeathing. ‘Two years later I left Hippoceates and was hired by a centre to teach a bresehing, ‘course, For the firs ime, I had the chance co teach a variety of breathing cechniques, cover an extended periexl of time, Around the same dime, [also began working at che Golden Door Health Retreat, which had just opened. fc was while 1 was at the Golden Door chat | fine-tuned my whole approach to Breathing Training and ic was ac chis time that I developed the format for che Breathing ‘ining session that Fst use now. Many of che guests wanted to know more about the whole concept of breathing,“The managemenc and staff at the Golden Boor were also extremely supportive of my 1 most nf them rook the time: co clo a breathing session with me. ng and teaching, had an offer work After a few years of developing my Breathing Til nd ended up working in a New York City dance seuclfo, My time in » enthusiast, and they found the to go wo Amesict wise my clients were New York yas vewaeding bet breathing helped them perform better and cope with the stresses of ig city life, ‘A year fater, returned home and with great enthusiasm resumed working once ing answers about again a¢ the Guklen Door. The more people came to me Dreathing, the more [researched ancl observed breathing patterns, Gradually, a few members of ehe medical profession started approach asking me to privately train them, Some abo asked me co help them with their patients who hal particular breathing difficulties. Faso began working with a couple ‘of medical experts overseas to explore how diferent ypes of breathing can influence igme and how we perform certain activities. My inspiration for this hook eame when so many adults were demanding to KNOW Jimensional aspects of te an instructional why information on something as important as the mutt {given to us from an eaely age. My alm was to er breathing isn nd! informative bak an breathing. 've included cechaiques I have explo the Bast ay well as technical Facts from physiologists and medical experts, [have also ed from incorporated the feedback given to me by elive athletes as wel as may clients Being of Greek origin, my dream was to wete the book overlooking the ocean on the Greek Islands, And that is exactly where L wrote it. Ehegan on Santorini, my favourite place in the whole woe, and finished it off on Syros and a few other islands. On my final day there, Isat, overlooking che beautiful Mediterranean Sea that inspied me so much throughout the weiting process, and thought to myself “The sift of using che breath was given co me, Aad now, with this book, Tean finally give that gift back ro anyone, anywhere and at any time. Yes, dreams realy lo come Irue, Sophie Gabriel For information on Sopbie's Breathe for Life video and audio tapes, Breathing Training courses and private breathing sessions, visit ber website om ww.breatbeforlife.com. Ifyou would Iie to contact Sophie, yor can email her on sophie @breatheforlife.com. Everyone will be ansivered, but please ‘allow for possible elelays of up fo one month.Breathe + bookWelcome to the world of breath He whe only balf breathes, only balf tives. Ancient proverb "Why do I need io leaen howr to breathe? I breathe already, don’t I This is @ question Tam constantly ajked, and itis 2 valid one. ‘My responses this: Yes, of course we all breathe, but when I talk about breathing, 1 meafi the ‘quality’ of the breath, and the ability to be versatile with it, So let me ask you this: Can you breathe folly and deeply with ease? Are you able to appropriately adapt and control your breathing in any situation as your body's requicements change? Are you aware of the changes that occur to your body when you breathe a particular way? And have you experienced the dynamic effects of Power Breathing, or the calming effects of Relaxation Breathing? Thave spent the past 10 years examining the breathing habits and breathing quality of thousends of people ~all sorts of people fom all over the world. ! have Found that unless they have had some sort of Breathing Training, mest people steuggle to take a deep breath, and will admit to me that they don’t know how: For many people, this inability to breathe fully can lead to Shallow Breathing. It seems that shallony, inappropriate breathing patterns are a common problem. Yet continually breathing in a faulty manner can lead to all sorts of health problems, as ill be discussed later in greater detail. ‘The reasons why many of us have ended up with unhealthy breathing habits are complex. One of the main reasons is that we have simply developed bad habits as the yeats have gone by, Consider this - our breathing changes continually throughout the day, depending on what is demanded of us. For example, when we are stressed, such 2s folloning major surgery or traumatic experiences, our breathing becomes shallow, ‘ve tense up and occasionally hold our breath. Under normal circumstances, the breath niould quickly return to normal. But if stressor fear is prolonged, the body ‘may not have a chance to bounce back and Shallow Breathing can become habitual (because of the body's ability ro adapt). ‘A.couple of bad habits are poor posture and inflexibility leading to tightness of chest and other muscles. Add to that a lack of awareness and knowledge of how 10areothe + book 14/12/1999 12:40 Pu Page 2 utilise the multilimensional aspects of breathing techniques and what you are left with is che inability wo breathe deeply, freely and with versatility. Breath is life, and ifyou have heen blocking the Full potential of thac life force: cover the years, how is that interfering with how you Function as a whole being? The health industry is focused on what we eat and how we exercise, We ace caught that ‘quality’ of food is impoctant ~ that we cannot continually eat processed food iF we ‘expect 10 maintain a high level of health, Buc do we stop to consider che “quality” of ‘our breathing? How many of us know if our style of breaching is healthy or aor? You might suggest that exercise is all you need to develop healthy breathing. Exercise is essential, of course, but do you breathe correctly and appropriately for ‘each sportlexereise you participate in? And did you know that there ace ways in which will have positive effects on your health, a8 well ax you can develop the breath th inereasing your ability « exercise? I define specialised breathing exercises and techniques as ‘Internal Breathing. ‘Teaining’. When physical exercise (External Breathing Tesining’) is combined with Internal Breathing exercises (see pages 31-32), you have a perfect combination that guarantees 2 total work-out for the whole respiracory system, which Improves the ‘oxygen-carbon dioxide exchange function of the respiratory system. Many people, particulary chose with serious breathing problems, doubr that ie fx possible co unlearn bad breathing habits. Yet | have witnessed thousands of peopl breaching improve, cegardless of their initial manner of breathing, time and time again, ‘The purpose of this book is to show you how to re-establish quality breathing, and for you to independently improve and maintain healehy breathing habits throughout your life. The fact is, no matter who you are oF what you do, learning how to breathe fully, wiehoue any inhibitions i consteaints, will enhance the quality of your lif, Being able to rake full, deep breaths without any inhibitions is a way of internally celaxing and revitalising your boxy and mind. My greatest wish for you is that you will learn how to breathe fully so you can re-capture that endless, childlike energy ancl centhustasm for life that les within us al What is a good quality breath? 1 hegan observing how people breathe ina variety of diferent clneumstances. | have tho personally examined the breathing pattem of people from differen backgrounds, aationalivies and ages. Some of my cients have had respiratory problems, such as asthma ora missing lung, while others have been experienced singers or ette/professionalathleres. In between those tw extemes, Ihave worked with all sorts of diferent people who, for whatever reason, wanted to improve their breathing,In orciee to assess the quality of how a person breathes, Task them to demonsteate thelr best quality breath, and (0 make it theic longest and deepest. After a fer breaths, | ime how long the person can inhale for, and che same for their exhalation. | also carefully watch bow they breathe. When I ask them co demonstrate their best quality breath, | have observed chat there is @ common way most people tyreathe, and that there is aa obvious difference between people who have had some form of good quality Breathing Training compared to thase who have not With good quality breathing, the diaphragm is che main muscle used, along with the intercostal muscles (museles hetween the ribs). There is no exaggerated ‘movement of the upper chest, sternum and shoulders, Correct, Deep, Diaphragmatic Breathing utilises the entire lung capacity. Deep Breathing means to breathe fully, esulting in full expansion of the shorax versically, skdeways, front and back. A fll breath execured! properly is performed in a relaxed manner without strain, struggle O foe. Apoor quality breath is shallow, erratic lacks ehythm and is insufficient for ‘optimum health, Shallow Breathing often expands only the sternum and upper chest. ‘Therefore, predominately using the upper chest and shoulder muscles to breathe in and out Goes not utilise the full stengeh of the diaphragm, which results in a limited amount of air entering the lungs. Not only does this cause @ reduced amount of ‘ventilation, but eontinvausly breathing in this way can lead to Fatigue. Poor quality or Jorceful breathing ean also produce tightness in che chest, diaphragm and abdominal area. The ribcage tends to he notably cestrieted = itis unable to move fully and feely as it would when entirely flexible “When trying to produce a good quality breath, { have observed that people who have had no previous Breathing Teaining breathe mainly in and out of their upper chest. Ics usually a quick, shallow and abrupc breath with a lifting of the chest andl shoulders. With the exhalation, dhe breath is slightly longer and there isa sinking of the chest and dropping of the shoulders. There is often a struggle to try and breathe fn and out as much as they can, with an exaggerated use of the upper chest and little ability t breathe deeply ao matter how hard they try Fven with numerous attemprs to increase the depth and duration, the results were the same, People who have had some sort of specialised Breathing Training display much, beter quality breathing than those who clon’t. Some of these Include singers, athletes, actors, musicians who play wind instruments, Including Australia’s own Aboriginal didgeridoo players), divers, students of: meditation, relaxation, yous, €at chi, martial arts, andl also certain forms of bodywork such as Feldenkrais, the Alexander Technique and Pilates. When initaly asked for their best quality breath, in most cases, the exhalation is of 2 high standard. There is: no unnecessary movement ofthe upper chest, and there is clear indication of good use of the diaphragm. Their liaphragms ate strong, toned and flexible. However, when they were consciouslyjpresthe « he book 14/12/1999 12:40 eM Page 4 demonstrating thei best breath, here was a norable difference becween thelr exhalation and their inhalation. ‘After careilly observing the inhalation and comparing It co how hey exhale, the and weaker, the exhalation is person notices that the inhalation is always short typically longer and seeonger. Lam often asked why and {will explain it in greater eral later, But for now, if you consider the mature of most Breathing Training, itis the exhalation that is often more developed. let's look at singing as aa example. The singer has learne how to conteol their breathing and to celease 2 lengthy, good quality exhalation in order wo sing properly, ‘The inhalation, on the other hand, does not need to be developed 10 the same extent. But singers who have asked me help them with cheie whole manner of breathing found that they were able co pull in more breath between notes Consequently, this helps chem to sing beter as well as eliminating the uncomfortable requiced co inhale, and cestccting feeling chey often experienced when they we Thave alse» worked with quite a few athletes over the years. They are a distinct ‘eategory to work with andl my approzch with them ix entirely diferent, Interestingly enough, when I asked them to demonstrate particular ways of breathing, such as for Aexibility execeises, they usually didn’t know how. However, once they have learned how 1 consciously use and efficiently control thelr diaphragm, chey became «op ‘quality ‘versatile’ breathees. They ace able to breathe extremely well ia a number of sifferent ways, both foc the inhalation and exhalation and cheir quality, duration, ‘power and ability to conteol the beeath is excellent once the basie principles are mastered, In fact, i¢ has heen my observation that athletes show more overall improvement in the end than eny other category with whom I have worked ‘There are two ceasons for chs. Fist, Basic Breathing during exercise demands that athletes regulate the breath and rake In and expel voluminous amounts of ae Second, a8 a result of exercise, the dlaphragm is powerfully strengehened, So when T shave athletes how co use the diaphragm specifically to control cheir breathing, they have a big advantage over most people because of their huge lung capacity, che extea stcength of theie diaphragm and their ability t regulave the breath. I show therm how to maximise and utilise theie diaphragm, and how ro take in a large breath both when they ace cesting and while they are exercising, They are also taught how to apply particulae breathing techniques to thei reaining, What happens when | breathe shallowly? \When you breathe in a shallow manner, predominately using your upper chest sternum and shoulder muscles, a redced amount of ac enters the Lung ~ the practice of Uppee Chest Breathing doesnot allow coal infstion ofthe lung.Iris likely you have a limited! breathing capacity f you continue 10 breathe in & zed and shallow manner, sinee the body has the ability to agp If Shallow Breathing becomes habicual, it can create a state of unease and anxiety Tes the mast exhausting and stressful way to breathe, requiring a greater amount of effrt and proxlucing the least benefits ‘Occasional Upper Chest Breathing occurs as @ natural response co dangerous or stressful situations, The problem lies in dhe unconscious contintial use of shallow, Upper Chest Breathing, which ean negatively Influence our physical and mental healt, Why should I learn to breathe fully? Ifyou were dying ofthis in desert and you came across co glasses of water ~ one full and the other only 2 chi! full - which would you choose? Naturally, the full one, but if you continually breathe in a shallow manner and never do any form of Deep Breathing, itis the same as reaching for the emptier glass when your body would ‘obvious function bexcer on the full one. 1's such 2 pity (o see people who are imprisoned in their awa hoes, who wane ty be able to breathe better but are unable co coke a full, deep and satisfying breath. \Why should anyone have to struggle to do something that should he effortless? Breathing full is our bicthright. 1f you eannot breathe deeply withouc effort... why not? Why are you not able co cake a full breath without strain and struggle? Do you want co accept this struggle «© fully breathe as a way of life? Ifyou knew you could do something about it, would you? You can improve your breathing, Once you do I know you will never want &o go. back 10 your old ways oF steessful and limited Shallow Breathing. ‘Afier a person experiences theie first deep, uninhibited breath, it becomes ‘obvious to chem that breathing deeply is nor just about the meze unconscious act of breathing in and out. I have found chat ance a person feels the difference between, shallow and full breathing, their whole acccucle changes. I constantly witness the ‘excivement people feel when they ‘break through’ and experience freedom in their ‘reaching, Once you learn to consciously breathe deeply, the less effort you will have to make with any kind of breathing you do. If you have poor breathing habits, you wil still be able to exercise, But the breathing required for exercise is not the same as that saught in a Breaching Training session. IFyou know you need to improve the standlard of your breathing, 1 advise ‘you to work on that separately and learn healthy breathing habits. When you feel ready, you should ako inerease your breathing capacity by exercising. Once you learn ‘200d quality breathing, you won't cevert back ro your inappropriate breathing paterns, even when you are nox exercising,Breathe + book 14/12/1999 12:40 PH Page & The positive benefits of Deep Breathing Whe you brett deep, power and profcionty, you wil see ee umber of levels. Physically tt wil help you to: * build anc develop a solid foundation for bealthy breutbing witbout exhausting the body (as with some jorms of exercise); + tone all the muscles snuolved in respiration: + perform physical uctviies easily, inchuding sports © improve your general beat (our internal organs eve noir ished nb + expand and contracs your ribcage with ease; | lease bctlipilated befor: lowing puto rls more easly : + restand feel refreshed: os Pee + subdue physical pain (eg. during childbirth and while exercising); and + senator and retalice your nervous ster: (by decreas stress nd ae feelings of wel-being). Diep Breuer that erie supply 6/ a races ts ey oui tbe lungs. Also, alr sacs that bave previously heen partially ventilaed, as a result of Shallow Breaibing, are now aerated, increasing you capaci to nourish the blood wite coger. . On i ponte level you wil fi thet cep, ebplomical breaibing creases ‘armontous emotional stave of mind. tou will jeel calmer and more relacced, deal with stress better, and feel more centred and focused. “Many people Pan eiyane ean mre noun cron ones © they barely bea enough energy 0 et hy ed fel large nos of the me. Paradoxically, Deep Paihia he ery invigoroting cd calming et toe sane tine. ise pu sieve Develo lbs poereeaeg youn Tesch caries improving your eating haba simultantcrily, you cao expect so yora’ ‘nena levels socr You wil sleep better, wake up infresbad and feel an increase of exer, The spark of if bes mary have heen dell ofa suden lt Aan ou wil want 0 move and get more out of tf!The causes of faulty and Shallow Breathing People often ask me why theic breathing has become weakened or less than ideal ‘There ace many reasons why. As explained in the introduction, his hook will he refercing only to che average healthy person whose lifestyle habits influence the manner in which they breathe, As babies, we breathe without inhibition, che way nature Intended, Unfortunately, unless our breathing is continually developed, we tend to lose the ability co breathe fully and powerfully. Why? nning ... ove frst breath! Does oue very Rist breath ex's start at the very bey have any influence on how we breaehe lace in ie? Most people don’ helieve so, However, one well-known Brench obstetrician thinks so. Ia his book Birth Wiehout Violence, Frederick lie Boyer peeseats 2 number oF his controversial views on how a haby should be born, including how 2 new-born baby should cake their fist breath, Bables practise breathing before chey are born. When a baby has just emerged from the womb and is sill aached to che umbilical cord, one oF ks next major tasks {5 co take ies rst breath oueside of its mother’s womb without the cord. Le Boyer states that cutting the cord hefore the baby is ready co breathe on its own causes an brupe gasp for che frst breath, which lays the foundation for problems with breathing later in life. He believes that only when che core stops pulsing should it he cut. This results in the baby taking a relaxed first breath, without any stress or panic Of course many of you wowlkl disagree wich Le Boyer’s theories and concepts, Interestingly enough, I have had numerous mothers report to me (in Austealla) chat their baby was immediately placed on theie chest afier bieth, and the cord wes not cut straight away (the times varied). Babies breathe with a relaxed abclomen and change their breathing in 2 fluid manner. By the time they start school, signs of breathing problems are beginning t show, as is evident by the worryingly high incidence of aschmis in young ehiléren, Sometimes, chikdcen having tantrums make a habit of holding thelr breath, eesuking. In poor breathing at a very eaely age, But the significant clifference with childcen ts sac they nacurally adjust cheie breathing for every activity, wheress adules ace not as instinctive. So generally children tend io breathe relatively well in shelr easly years. Ie|preathe + book 14/12/1899 12:40 PM Page 8 breath would be ideal ro teach all childeen at this stage to become aware of ancl maintain good quality breathing habits, and to train chem to develop their breathing es further. During the challenging teenage years, che first signs of poor breathing habies are capa more obvious. There is so much co deal wich emotionally, and it is common andl typical co responel to emotional confusion by holding ou breath. As well as having te eal with the stress of growing up, there isthe added! stress of studying and examinations, Consequently, poor posture sets in as we slouch over our desks to study an! sit in unnatural pases at eompurers for hours. Its becoming apparent tha the youth of today, on average, are not as ft and do not have the breathing capacity of their grandparents. is any wonder that, even at this youthful age, so many young people complain about feeling tired! and becoming breathless easily? AAS we progress into adulthood, we take our poor breathing habics with us Unfoccunately, wiehout corrective Breathing Training, these habits can unconsciously. become ingrained. Unless chey are fit, hy the time most people are elderly, their ahilty to breathe deeply andl powerfully has decreased. Many elderly people find ita struggle to breathe and can become breathless even when performing simple ‘everyday tasks, When Task them co take their deepest breath, she result is often a Ifeless gasp. As we age, our eibeage stiffens, we tend 10 exercise less and generally not he as autive as we were in our youth. Is it any wonder that ovr breathing becomes so much weaker as we grow older? Breathing Trsining is therefore very important as wwe age, So you ean see the progression, Habitual, Shallow Breathing does not just happen (unless the problem is due to disease). Its a resule of years of neglect, and years of failing to deal adequately with any of che following factors Stress ‘We ave all faved with stress in our lives, and our inability co cope with Ic effectively is lone of the most common problems we face woday. Not all stess is bad for us. Stress can help us push ahead andl get things done; ican make us more productive. However, being in an overly stressed state for (oo long a period can have 2 detrimental effect, mentally and physically. We can become so stressed that we ean hacaly breathe, Instead of allowing enough time for our breathing to return t0, normal, we become anxious abour all chat we have © say and clo, and as a cesule ovr breathing stays shallow and the vicious cycle continues. This can result in our overatl breathing patterns heiag thrown out of balance ‘Ongoing stress ereates bad breathing habits chat can become permanent unless ‘consciously changed. These have a negative effect on our breathing, Accumulaced anges, anxiety, depression, frustration ancl other negative emorions interfere with healthy breathing, Learning how to diffuse and cope with overwhelming emotionsand Shaliew Brea can help you avoid this pcoblem, making ie easier for you to cope with a high level of sires andl eecuperate propel Poor posture, muscular tension and ‘rigid ribeages’ Most tension is resule of prolonged muscle contraction, poor posture and lack of Aexibiliy. The negative effects that muscular cension and poor posture have on breathing cannot be understated. A sunken chest and drooping shoulders stop us fromm breathing felly and freely. Any excess rensivin in the face, neck, zhroat, shoulders and cespiratory muscles will consteain Deep Breathing and can result in habitual Shallow Breathing. In particulag, ifthe muscles around the chest and ribeage area are inflexible and tight, you wil feel uncomfortable and your breathing will be restricted, Also, the inability co move the sibs inwards and ouswards can also constrain Full breathing, Ax chiklien, everyone can move theie ribcage with ease and Muidity. As adults, our ribeages tend to become stiff as 4 natural consequence of aging anc! lace of use, Leal it the ‘rigid stheage’ syndrome. Unfortunately, it does nor take long, 10 hecome inflexible, Even from a young age, all the muscles ofthe body will gradually begin to lose their natural Aesabilty if they are not regularly stretched Habitual tightening of che abdominal muscles and not being able to let go of thet tension is another cause of consteained breathing. However, lexibilty and correct posture allow the diaphragm and abdomen to move freely and in harmony. ‘When we learn to efficiently use che fll ange of movement that our chesewall and cibeage is capable of, we ean fully ventilate the lings and give them a thorough, work-out, However, most people have no idea how to do this unless they are shown daring specific kinds of Breathing Tralning. Lack of exercise Everyone fs aware of the importance of exercise. A sedentary lifestyle will reduce your fitness and breathing capacity. We live in a society which bas machinery to aceommorlate many tasks in our everylay life. There is very little hady movement required in a normal day compared 10 50 years ago. So we miss out on datly activities that would naturally cause us eo move about and breathe more. If you exercise regularly, you compensate for this lack of movement If you do not exercise, then your lungs and respicacory muscles will axe borh nacural elasticity and scrength respectively. Your occupation can affect your breathing. ft may be that you are often over stressed and under pressure, You may he required (0 lean over a desk for most of the dlay, which automatically Iimits your full range of breathing, and eventually teads to poor quality posture, TF you dé nox exercise, and you have a job that requires you to sit for most oF the n adequate work-out for a basie level of day, your respiratory system will not ge health, Poor quality ai caused by heating, ar conditioners and! lack of sufficient hag+ book 14/12/1999 12:40 PN Page 10 ventilation can affect the airways. Compare chis kind of occupation, with that of a snow ski insteuctor who is moving about constantly, steecching and lifting, outside in the fresh alt, Sedentary office workers should compensate by making ita priority to exercise regularly. Deep Breathing and proper posture ean help to counteract these negative effects [At the extreme end of the problem, i could be that you are constantly breathing In chemical fumes, such a6 solvents used in paints, oF particles that are hazardous your lungs, such as asbestos, Ie is staneard practice now « have safety equipment available for mast hazardous Jobs involving dangerous fumes and damaging particles. Ifyou know your occupation 19 cause problems to your respiratory system and you feel you need better quality protective exitipment, perhaps you could diseuss the matter with your manager or supervisor. If you ever meet someone who has developed a respiratory disease as a result of theie hazardous job, thea I believe you would feet any effore to prevent the same problem happening t© you is worth i, Smoke Iisa well-documented fact, and all of us know by navy chat smoking causes clamage {0 your lungs, leading to ehronie bronchitis, emphysema and lung cancer. Breathing, patterns caused by dese organic diseases, unfortunately cannor be reversed ny Breathing Training. These serious conditions need to be treated medically. A couple of, the numerous negetive eects of smoking are a dramacie reduction to your breathing ‘capacity and a decrease of the oxygen-carrying capacity of the blot. Poilution “Think of whac itis like when you are in the country, and how you naturally draw in the fresh air as deeply as you ean, Now chink about what ti like when you are in a polluted area, Pollution can directly damage your alrways ancl lungs so you end © instinctively decrease your breaching, whieh isthe body's way of rejecting anything ‘chat may harm i Genetic weakness Ifyou have always had problems with your breathing, and if your respiratory system i the first to suffer when you become run down, chen perhaps itis your yenewe weakness. It depends on the cause and your constitution as to whether or not your conditions will worsen as you age. Buc whacever your problem, itis worth leaning as much as you can about how to keep your respiratory system strong, and healehy. “Then, if you can accept the feex that you will need to take extea care and be vigilant about looking after it for the eest of your fe, you have at least done your best tepprevene problems occurring as a result of neglect. (As always, I eecommencl you take about these matcers.) advice from your doctor or special Food For people such as athletes, singers and public speakers, an efficient use oF ‘Abdomiaal/Diaphragmatie Breathing is Important (See page 35). Abdominal muscles ‘are overstretched when we eat 100 much, therefore the diaphragm eannot work 2s efficiently. Remember what ic feels like after you have eaten a huge Christmas dinner ‘and how you can barely breathe? Faing cou much (heavy) food is inadvisable when ‘you need fo heeathe deeply for particular purpose. Some people find they are allergic to particular foods. Far example, iF your body reacts a8 a result of drinking too much milk, chen cut down or switch to a non-dairy milk, Not everyone reacts the same way. Most people can colerate anything, but some people are more sensitive than others and have a food intolerance. IF you know you have a problem, J suggest you experiment to see what is best for you. Clothes Restricted clothing can interfere with our breathing, Women in particular impede their fll range of breath when they wear belts and vertain clothes that are obviously too tighe limiting the natural movement ofthe abdomen. If you have a problem with your breathing due to restrictive clothing, you may need to last your the or let out your belt a notch or two when driving or sitting. Or you might consider wearing something ehat allows you 1 breathe more comfortably Pain, illness and injury Any physical pain, illness or injury ean cause the breath to change in order to cope ~ this isa normal response. There i a natural cendeney to hold our breath when we are In pain, The best advice I can give you isco allow the body to breathe in a way that feels the mont appropriate to cope with the pain or discomfort, One of the est ways {to relax is to abclominally breathe, breathing deep, slow breaths. This may help to subdue the pain ancl make you! feel herter. This form oF breathing Is encouraged at thilebicth to reduce labour pala, Any prodlems that are chronic oF protonged! may lead to Shallow Breathing tha: may become a fife-long problem. ‘Teaumatic incidents, For example surgery, cleath, motor accidents and other ‘events that lead to emotional hueden and fea, are incidents that crigger ‘psychogenic™ (of mental origin) Shallow Beeathing, Flease refer to the chapter Coping with Pain (page 146) For more detail,book 14/12/1999 12:40 PM Page 12 Training the breath Dr Gay Hendkicks iy a US physician who has been measuring people's breathing ‘capacity on a simple machine called the Voldyne for the last 10 years. When he began this work, his own breathing Was at che normal capacity for his age. Ten years on, his capacity is equal co that of a 19-year old. Why? In one of his hooks he states that ies because he has heen specifically training his breath. “There is physiological reason why tis possible co change and improve our breathing. Breathing is an involuntary and automatic self-regulating function of the nervous system, This means that our breathing will continue to keep ws ative without any eonscious effort 09 our part. [eis also a part of the voluntary nervous system, and interestingly, breathing is a function we eon consciously change at will Thus, as a result of our conscious or habitual behaviour, we can alter our breathing in 2 positive lor negative way. Breathing is a mechanism of the body that adapts to change, ancl by es very nature, changes often, Our breathing can change instantly because of a movement, 2 thought, ov an emotion of any kind, particularly intense ones, All the other involuntary fraexions, such as digestion and circulation, will continue no matter how much we try to stop the process. For example, we cannot eat some food and conssiously stop the digestion of i halfway. Bur we ean cake in 2 breath and stop halfway If we wish. We ean also lengthen the breath out, and purposely change it (four activiey requives a particular kind of breath, such as for exeeckse oF singing. Breathing Training teaches us to conteol our breathing and change it whenever we need! to. [tak teaches us wo expand our lung capacity by consciously increasing ‘our breath size. This gives us the opportunity (0 be exible and versatile in every aspect of our breathing, ‘The techniques and exercises outlined in Practical Training are designed to develop, fine-cane and Improve your general breathing ability. Breathing Training peograms can he clesigne according to your personal needs. Each sport, for insiance, thas 4 particular breathing program chat is specifically tallorsmmade. Another person can design a program 10 improve their specific breathing needs or weaknesses, such 2s swrengthening their inspiratory muscles.“The best way to learn about Breathing Training is with a teacher ar coach, However, breathing teachers are few and far between, I mean, have you ever found ‘one in the Yellow Pages? This book has been produced eo make up for that absence. No instructor would ever recommend a book over personal tuition, and Tdo not either. do not elaim that you will achieve the same results as you would with an instructor, but Ido believe you ean learn enough from this book co improve your ‘general breathing ability. The instructions I give here are che exact instructions 1 ‘would give you in a peivate training session. How much anc! how quickly you improve depends on the effore you pur into learning. Other influential factors inelude: whether you have had any Breathing Taining at ali you have a genetic weakness oF the respiratory system; your posture; your job; whether you exercise; how keen you are to learn ancl how much you absorb. Basic Breathing Training ~ what to expect when you begin formal Breathing Tiaining, you are taught to breathe property using tnealthy breathing habits, both for ehe inhalation and the exhalation, and t accurately Jeaen how to fully use the diaphragm. You alse leaen a number of different breathing techniques. Bad habits that interfere with healthy breaching are eliminated, ane good habits are encouraged! You are caught to become aware of the difference beween correct and incarreet breathing habits, ‘The most common problem t see when a person begins Breathing Training i ehe inability 0 take a long, deep relaxing breath, or a really powerful one. This means: their ability 1 be versatile with theie breathing is limited, making it difficult for them to celas fully or exert themselves during a strenuous task, such as exercise. Awareness fsa erucll component of basic Breathing Training. You need to become aware of the habits that prevent you from breathing healthily. As the body Innately knows: how to breathe perfectly, iFyou have a problem with your breathing, it ‘is amaucer of ‘unlearning? what has intercupted the natural flow of the breath. Think Of fax a realignment to bring every aspect of your breathing back to the harmonious function that natuce intended it co be, Corcective Breathing ‘raining requires you to be still while you closely and consciously observe the quality of your breath. This way, you can fully focus and begin to notice unhealthy breathing habits. Once you are aware of your improper habits, you can begin to correct them and xo focus on improving your ideal breathing habit Proper Breathing Training also aims to make the inhalation as good, in terms of (quality steengch andl Fength, as the exhalation, If your incorteet breathing habits have become ingrained over a long period of time, you will need perseverance and patience. But if you persise and continue practise good quality breathing habits, you wil fel che pasitive changes.Jseatne © nook 14/22/1999 12:40 eH Faye 14 he world By focusing your mind and breath, and by specifically controlling the diaphragm, you caa breathe as deeply as possible, The upper and the base of the lungs are fillee by the Abdominal/Diapheagmatie Breath, Once you master the basie Breathing Training, you will function much more efficiency wich any type oF breathing that you dio. You will he able ta eonteol your breathing for different activities in order to breathe: + slower, + quicker, + powerfully, + soft + longer, + shorter, and + deeper, So forall rhe activities that life demands, you ean learn to adjust your breathing andl function to the hest of your aby. In summary, basic Breathing Training will help you achieve the following features: + The inhalation is developed to be as good (or almost as good) as the exhalation in (quality andl curation. = + Ribs open up and become noticeably movable, inwards and outwards ‘+ Basie proper posture is adapted, expecially if chest fs habitually sunken anc shoulders droop forward, consteaining the breath, Developing your breathing ‘Once our breathing has improved to a certain level via hasie Breathing Tiaining, an on-going teaining program must he adopced to maintain the henefis and to prevent the weakening of the respiratory syscem that is 4 natural consequence of aging. I you wane 10 keep your whole respiratory system in basic good health, then for as long as you live you will neec! 10 exercise and challenge your breathing. You cannot ‘maintain a healthy functioning respiratory system by practising breaching exercises andyor physieal exercise for 2 period of ime and then stopping. Some form of daily ‘exercise for the lungs is commonly recommended © keep toning them, and to prevent them from weakening in old age.How much time you should spend on Breathing Training will depend! on your goals, Obviously a professional athlete or singer needs 1 work at thefe breaching dally. Ror someone else, a 20-minute walk every day might be enough for theie level of fitness andl health Internal Breathing Talning cen help those people who do nox exercise because of pain or disability and those who simply don’t want to exercise, While it cannot replace exercise, it can at lease compensate by actively working your breath, Those People who do like to exervise, but struggle with it, will incl that they will be able co exercise withour becoming so breathless. Their general fitness levels can gradually Increase and improve, Fven athletes have founda faster ate in recovery, increased focus and their overall Rexibility improved after taking part in a specialived Breathing ‘raining program, A firm commitment to whatever program sults you est i the important thing. ven ifyou cannot exercise, you ean still follow a progeam that includes breathing exercises.) Once you start, you will begin to ly the foundation for an overall healthy manner of breathing, Whatever time and effort you putin, you will gain back tenfold.areathe + book 14/12/1999 12:40 PN Page 16 Automatic and Conscious Breathing Jam often asked! what the best way to breathe is. The answer is paradoxical: there fs no ‘one hest way to breathe because your breathing requirements change with different circumstances; and there are beter ways of breathing for everything chat you do. Its important to be able to change your breathing according to the demand, Sometimes a fll breath is needed, other times a gentle une, Once you begin to tunderstand this, you are on your way co becoming what U call an ideal breather’ Whether you breathe appropriately or not in different circumstances could positively ‘or negatively affect your health, energy, emotional state and eneral pesformance. Breathing appropriately refers to both Natural and Conscious Breathing. “There are times when a change in your hreathing should happen spontaneously, such as in response to emotions. There are other times when you may need to ‘consciously change your beeathing pattern, for example, blowing out a candle. When referring to good quality Conscious Breathing, there are specific methods chat achieve optimum results ~ for example, Deep Abdominal Breathing as opposed to Upper Chest Breathing for relzxation. Automatic Breathing “There are two kinds of hreathing that oceu automatically: Natural Breathing andl Self: regulating Responses First, we will ake a look at Natural Breathing, which 1 also refer to as *sucvival’ anal “quier breathing. It is the breathing that takes place automatically, continually andl spontaneously; the breathing that keeps us alive and funexioning. Natural Breathing While iti dificult to accurately assess how you breathe naturally, you may gain a few insights hy asking youeself whether you breathe in with your nose or mouth, and whether yow breathe out with your nose or mouth, I you breathe through your mouth, sk yourself why? Ist because you feel Ic is che ‘only way you ean breathe sufficiently in comfoet?You should alo consider whether: + you breathe in and our from your ehest or abelomen; + your breath is abrupe or erratic; + your breathing is sudible; anc + you do any of the following on a regular basis & steuggle to take a normal breath, and = experience a ennstant tightness in the chese that makes you feet that your breathing is inhibited, “These are indications of Shallow Breathing, Do you feel that you are a shallow breather? If so, ist only in vertain ciecumstances or is ita constant way of breathing? Do the following descriptions: match the way you breathe? + Your breathing is deep, rhythmical and flowing freely, + You know exautly what kind of breath is needed for each function that you do, + Your breathing changes appropriately as your activites do, + Your neck, shoulders, fice, chest and ablomen are comfortable ancl eelaxedl + Your breathing feels harmonious and effortless. ‘These are indications of proper breathing, Do you feel you are a ‘good quality” heather Gre te Gee dece tr oe Teese eet Gis cy eet cis coy (it yi vaicns sen iiiceey er name A peta Maree Cay te mse esac ios Ae Stile chin bei ten Aeron en ods Won nig anes oes peng cute eran: ere aE Fee Ac ae ve tet ee oe ee tae i Gene Suge Mc ene ey een Seiten etna onesie fabian bree io «neatiy and seed nner brstoe aoout 10 ic 12 Coane Geir oa" fa tena gi Tee Ee ee ne Sanne Nie ee eA re cen) ere Wee eee le Te pomet consde hs nave a lta Sean enney iuJveathe + book 14/12/1999 12:40 PH Page 18 Goiily ceeescice asec rier ac ecuba noice sun) ai ee Wcities deste ts aber Te ie eee ny ay iene! & fee Pier Cpe aie Go) -(deally, each stage gently blends into the other without any sbruptnes:. the cote ee oe un eo ee iicl Spat ee nga an ee tale se set Pema Ge ne mt a ay ee een ent) 0S tit eng entity ciat eure tity drele eigen orto tiny Me oie Oe te ee Cea ec cie ie Healthy Breathing, there should 6¢ = natural Bes eele nev cseioess te neice else yee Healthy Natural Breathing + Breathing oceues in and out of the nose only. + ‘There fsa slow, chythmical movement of the abdomen, with no exaggerated movement of the upper chest or shoulders. + The breath is inaucible + The breath appears relaxed! and effortless with no sign of strain, gasping oF steuggle. +All four stages of breathing happen very gently and blend inco each other without any abrupeness Signs of ‘Respiratory Distress! + Breathing predominately nwo and out of the upper chest ing shoulders and/or upper chest to breathe in (as in some severe respiratory conditions). + Dropping shoulders and/or upper chest co exhale + Breath is quick and shallow: + Whole manner of breathing is eecatie and has ne ehythm. on period between inhalation and exhalation, + There i an inconsistent tat + Audible sound of sniffing, sighing, puffing or gasping, + Breathing is constantly an effort, and its a struggle co breathe In ancléor out.Automatic nycious freath Self-regulating Responses/Reflex Controls ‘The body is designed ee automatically cespondl in various ways (yawning, sneezing, sighing ete.) when it needs a change in breathing ether on the inhalation andor the cethaletion, The body, in is wislom, always adapts to whatever demands are being placed upon i, by making you breathe in a specife way co bring it back into balan For example, a yawn causes the lungs to stretch thereby increasing oxygen © your lungs “The manner of breathing for SelF-regulating Responses may recruit the mouth, as this i che body's way of drawing in or expelling a lange amount of breath instanchy Fveryone requires a big hreath every st» many breaths. Yawning or sighing, for ‘example, are a normal pare of breathing, ‘There are also self regulating responses co emotional situations, such as laughing ancl crying, and there are also responses 10 what is considered an urgent or langerous situation. For example, you cough in order to expel an foreign abject from. your hody. Gasping anc! suspending the breath are used in intense moments, such as when you are ahout to have a car accident. By suspending your breath, you can ‘concentrate with maximum focus on the best way to handle the situation ~ whether to-slam on the breaks or swerve to the side. ‘We ave all familiae with the cerm ‘Rightorflight. Its @ response that automatically happens as soon as you ace alevted to danger. A whole seties of physiological anc psychological changes take place during this response. It the brain that stimulates ‘the changes, one being a eelease of adrenalin from the adrenal glands. The brain controls the celease of adrenalin and this produces a number of changes, including enlarging the airways te allaw more effective breathing. Other examples of these changes are aa increase of alertness and the heart also beats faster and with more force Bur you do ave need! to be in clanger forthe body to eeaet. Any form of anxiery, such as stress or anger, puts the body into an alerted” state, in varying degrees, depending on the circumstance anc! intensity of the emotion. Do you find yourself yawming when you are tired or bored? The true cause oF yawning is debatable, and has heen said to occur as 2 result of physiological as well as psychological reasons. Whatever the reason, when your breathing decreases, it “subsequently decreases che body's supply of oxygen. A yawn is one example of how the hody increases oxygen, which iss why you might need ta yawn more than once until the cask has heen achieved, When performed properly, a yawn isa good! quality breath. The breath is taken deep into the lungs andl the ribs fully expand. Then there is a period of time when the inhalation is slowly changing over to the exhalation, which also is deeper than normal ‘This kind of deep, full breath allows ease of stretch of the lungs theough the secretion of an important substance called ‘surfactant. In turn, the oeygen brought inBreathe + book 14/12/1999 12:40 PM Page 20 by the deep, full breath helps to improve circulation, making you feel more awake, Also, the facial museles celax anc! tension from the shoulders andl neck ts easecl, This is why ic is not a good Ielea to stifle a yawn, When you can, allow yourself to stretch, ‘out completely, open your mouth and allow che body co fully yawn as enuch as ie needs anel wants t0, When execuced propery, even IFTc cakes @ few times, you should notice your breathing has improved, and that you feel slightly more ale. Sighing is anther common habit, particulaey for shallow breathers, who tend to Sigh more than normal, Is often caused by emotional stress. If you ave sighing ‘excessively, this isa siga that the body is deprived of Deep Breathing and your breathing has become shallow. The houily action of sighing counteracts shallows, Upper Chest Breathing, and ie is the body's way oF indicating that a deep method! of breathing is required, So if you are sighing a lot, do not stop yourself from sighing, as much as you need! co, but be aware that you might have Formed the habit oF sighing ‘or your bexty is talicating that the breathing nezels to deepen. To remedy the problem, you will need to somehow inereaxe your depth of breathing, 1 suggest you do some Deep Breathing exercises, and if you ean, some general exercise, Fen a 20- minute walk each day can do wondless w increase your hreathing capacity. Coughing and sneezing both clear out your nose, thtoat and airways of any iecitations, food oF foreign objects, This protects the lungs fiom haem, and prevents ‘obstcuctions in your respiratory passage. Conscious Breathing ‘As the name suggests, Conscous Breathing refers to the type of breathing thar we deliberately control. Once you understand how to control and manipulate your breathing patteens, you wil be able xo breathe for specific scuations and resus Good examples ofthis aes breathing for running, relaxation, and to life up a heavy object TESTING YOUR CONSCIOUS BREATHING AT Ae Homie ey Come cn are ore ied eo ee ie seta ner ius a Pew apie ay te : ll aa ec Dadar) Gee) ei Cui et peels oe : : 2»Wey issgs a eehse Get yan ats carne Tien evgeera eas Heit HONS eset ue ce one ete ee i cee Eon tg ent nr Mice i were Pile Ursin wae ance yah aici uestcce/ hig se Ses crlises tie te tumor Pi Ges icine somos eo ot en noose en Ai Gebel aches in coca e ter niece Goes Wise suiistpels( niles ions Wits teense ane hy cont ee Teen iene relia er ieee eet eect eter el Be eee) cums gree De Moot tune oe te cn ng 0 rein egureo ten a a Tee sn eee yee ot 4g fully move your ribcage? To control speciic paris of Your respiratory system so Aen a desea seo on bei ce nee DRG atee Goh see cite che ae peel pst dines it fash (ecer rane eats Facies prec Geen ees ie ee nee re cea e i pedoecetcet ie then oie Peete ince meal n eet Sa eelhe a yates: aba eT clea aye ae Se ge eo eee ioe cn yok Se Gr ie ial suo tus peony Tiree ae see oo vei) nem Ge Cicer ere iene abreathe + book 14/12/2999 12:40 FM Page 22 Breathing in and out of the nese ‘The nose is intricately designed by nature for normal, everyday breathing. The nose has a sophisticated system thet Alters incoming aie, It appropriately warms and bhumidifies the ais, making &¢ moist before entering the lungs. The mucus lining leacling to the lungs Is sufficiently lubricated, trapping any unwanted matter winieh is then swept up 10 the throat region, stopping it from reaching the lungs. che aie contains an irritant, lke a chemical, an automate veaction such asa sneeze, cough or shallow beeath is the ideal way to breathe, ‘The whole system is designed to protect the lungs and prevent damage or ievtation to them, Many of the airways below the nose ancl mouth have mucus ancl cilia co trap particles. However, iF you breathe through your mouth, you will not be: able to hurniify and warm the alr before it reaches the lungs. So for everyday quiet breathing, its kleal to breathe in and out of che nose, Ido noc agree wich breathing in with the nave and que with the mouth, or vice versa, ax it breaks the rhythm, and in my opinion seems an unnatural way to breathe, But it could be used in certain circumstances, such as during exercise or eelaxation. Many penple resort 10 Mouth Breathing because they have dlificulty beeaching, fully through thelr nose, For some, it may feel like a constant steugglle co breathe with their nose at all, due co some steuecaal problem with theie jaw or nose. In these ‘eases, fe may be that breathing with the mouth upen isa better way to breathe, as ies the only way to take a deep anc! satisfying breath, (You can have your mouth open and still be breaching in and out of the nose.) Furthermore, one of the most common times to breathe through the mouth is whilst exercising. In fat, it could be dangerous to try and breathe through the nose when exercising unless you know what you are doing or are propery trained by an expert However, ifyou don’t have a prodlem with your everyday Natural Breathing that makes it diffcuk for you to breathe through the nose, you shoul be aware that ‘continuously breathing cheough the mouth fs one of the worst breathing habits Remember that air that goes through the nose is warmed and humidified. And Dreathing through the mouth dries out the throat, and may cause a sore throat. I steongly urge mouth breathers r0 do whatever it takes t0 get to a point where you naturally and comfortably breathe theough the nose, This is simply the healthiest way to breathe. Ifyou habitually breathe in and out of your mouth, can you pinpoine the: reasons why? Ifyou have a sinus problem, perhaps you could see someone who specialises in that flekl. IFyou have tied to breathe with your mouth closed! bu still And ic difficuly, & might be worth having your jaw and nose checked to see if there might be some structural problem, IF your nave is hroken or your septum is crooked, ask advice from an ear, nose and throat specialist. As you take about 20,000 breaths everytlay itis worth the time And trouble 1 make sure your nasal passages are as clear as they can be.Ideal breathing and the importance of awareness what does it mean te be aa “Weal breather’, and why is it so important? Does being, an expert in one type oF breathing necessarily mean you avcomacieally breathe appropriately in al ciceumstances? Ror example, one person might be an expert breather for a particular activity, such es tennis. Another person, having learnt to ‘adapt’ che breath appropriately for each different task, may use che art of breathing more effeciively overall. 1s aveviously mentioned, breathing changes constantly, according to clifferent circumstances, and iFa persion does not adapt their beeathing successfully, chey may ot fonction « che best oftheir ability for that particular task, Being an expert at one type of breathing does not guarantee thas you ace automatically an expert in others. ‘The breathing used for tennis is perfect for tennis, Buc even if someone were the best tennis player in the world, they woukd need! to learn a cifferent kind of breathing «© play football, relax or sing Tor the function of resting and reading 2 book, passive, quiet breathing is required. [¢ happens automatically. and you are usually nor aware of your Naural Breathing, Tais kind of beeathing is appropriate for the situation, andi is unnecessary t take enormous breaths to simply sit andl read, However, for an activity such as eunning, the opposite extreme Is required. What clo you chink would happen Ifyou used a sitting beeath for running? You do nox have to be an athlete wo know thac you would not be able to run for very long. You need t0 take voluminous amounts of breath and use more lung capacity for such a steenuous activity An ideal breather Is someone who does not resist the body's natural urge 10 ‘change the breath according to the ciseumstances it is in, The person allows this co happen with ease, and ehe breath isin exace accordance with the demand, [Not appropriately adapting the breath when cequired is One of the main reasons for the development of impaired hreathing. When cue breath is inadequare ~ that is, when we are holding on to ove breath and our breathing fs not in syne with our movements ~ I is up to us 10 consciously change our breath appropriately 0 that our breathing is functioning harmoniously for each zeavity a|preatne + book 24/12/1999 12:40 PM Page 24 Imagine the following functions and think abour what kind of breath is normally used! sneezing, sighing, yawning, sleeping, laughing, exying ‘Now imagine the following emotional states and wy and recall what kind of breathing is used: happy, ecstatic, sec, angry, gully, nervous, frightened, shocked, Jevitated, shy, confident. Next, chink of the following activites and even ifyou have never done them, try to imagine what kind of breath would be used: walking, jogging, aerobies, cunning, swimming, tennis, football, baskethall, cycling, weight taining, bowling, If you had to pick up twe abjects, one very heavy, the other very light, would you breathe exactly the same way for both, or would you adjust? Naturally, you wolll adjust; otherwise you would not be able to pick up the heavy abject. Bur consider exactly how you would adjust your breathing in order to pick up the heavy object. oul any kind of breathing do, or would you have to breathe a specific way? The importance of being aware ‘Awareness is one ofthe most fundamental lessons in Breathing Talning ane! witha it, ou will never achieve a really high quality of breathing, Most people admit to me that they have never given che ‘qualty” of thee breathing a second thought. Bven if you do aot ever technically learn how improve your bresthing, simply by observing Insights that no how you are breathing in every circumstance will give you ce teacher ever could, ae : ee, Aye beet cate Geer as deal Pais nani eatin lsc iiaisane-e ua Ho ami nec a ra gicge Ciera eMer oltre Uist aCher Wni-tonsesatcrankepn ta inencloet ey ahaa tei) fclneGhelecieectleyn tia) Sp elitynite bh sleleot eit pecte gr illeciieteleletshincl le asitlecs eligi Hose vou ecstacy SU coe ie eo ho ccc neti Pie ee eit cepacia tn (ee nee ee cance teh Went ick ioe Perens) etter ta poe eds uathing aed Une impes Ores ty Oe ai ae 6 ean Cea ee eerie oe a UH oak) ih ole Sy het esa iii tenec tte Pelee scm eiciy. He vei cielng ee 8 AST Wn atin gue ee oe cele (ee is eee ee ee Scio y errata iene een Geena Pee Uae tee Gia ae nCuryse ein atti ON es 2 Do yoll relate to ony of these problems? You may also Want to refer Back tO Be) oe loaienie et) FOR eee eae st oles, tuiey etc eretne Coenen eit cee Cece cnetccu ie Gein uer Ps esee (cai iti ous eisai octar eee tise ites Gee te ei eur cies) ther i oy Come aed nosis sey gtaE 2 Gets tee ee ea oe ee tee mine ime Mune ese got, eo Poca tn iis carmen} Polis ete rsd Geli ee eee © Rep eect ee oar Fretthe approprctely in oll shintions: As lime passes and you become more Ped (ence a isla tie aac Wiese Run oo ee ecto eer oen Cari DU tote ae eo ane Pe ae eel SUN eect ie cies eee eae i ee iene esis sacl : cn ioc ees elo Sica ce araecd Ga vaeies cote) ace a) pe ae lemma tc gists einyeu atti Ua ae clay asBreathe + book 14/12/1999 12:40 PM Page 26 dol bree ‘Choose two citferent emptionel states and two different activities: Make sure cach Pulse cee to, cae taste Cy Des Dean One) New write down exactly how you think you should idenly breathe in each Rie oe a catsuit eiir oe o iret Oe Blum ele isa ee Pee Mle ie erch a tosinaey (sneer, reel Rete tet clic revere wiring eneiieny trog cute meet. Pelaterie te edie ni tice net ‘The Breath Check What is the Breath Check? Ic fs an on-going awareness exercise that.can be used throughout the day, any time and anywhere, simply keep an eye on how you are breathing in every citcumstance. When you fist hegin Breathing ‘raining, the Breath Cheek is crucial for many veasons. {allows you to realise how often you may be holding your breath. Be expecially aware of whether or not you hold on to your breath in dimes of stress, fear, sadness, pain or dusing exercise. f you make it a point ( use the Breath Check co avoid inappropriately holding your breath, your overall style of breathing will dramatically improve Ria SB Cassel ea ea ‘ tee Cosa an ec isi teeec be ae aie) {your awerensss 10 exactly how you are biewthing. For example, when you are Oatduteielamat Mayu var tio rie Dee icles ii tee Renee nace Te Ment. AS tine goes on, You vill Ca oa al he bi anal ih Pet eh Soo one eentn in creer es ee ot iene cae even ete %The body and the breath otarone stesum usu (pean omer ht eg ‘esos Sper be eso) clove tr Siesiice Intra (natin) é a erates ee mS dg) Tose \ real and enteral os oleic) “The structures involved In the act of breathing are the nose, pharynx, larynx, teaches, bronchi, lungs, diaphragm and the ribcage, These structures make up the ‘respiratory system’ and operate under various conteols ~ mechanical, chemical and via the nervous sytem. Surrouncling and protecting the lungs isthe thorax, made up of ribs, cartilage, breastbone and backbone. When you breathe in, oxygen encers Into your Kungs andl the blood carries From the lungs fo all the cells of your body. Inside each cell, ‘oxygen and glueose from food) are used ina process called 'respication’. Energy, ‘carbon dioxide and water are produced dating this provess. Cachon dioxide is taken back to the lungs 10 leave the body when you breathe out. You never totally eliminate all of the cathon dioxide. And you never completely exhale all sir, as chere is always residual aic left in the fungs, ‘The muscles of the chest control breathing movements. The “diaphragm” is a “sheet of muscle tissue that forms the floor of your chest. Its che diaphragm that plays che most important part in controlling the breath as ics che main muscle used for inhalation, There ate other muscles heween your eibs chat can conceact tw move 2breathe + book 14/12/1999 12:40 ®H Page 28 your ribs, cae “intercostal muscles’ The imtercstal muse are ao involved in sont che inhalation and exhalation. The inspiratory intercostal muscles are nO as powerful the dkaphragm. The ablomsinal muscles are the main muses ued fOr exhalation. in eespiraory physiology, we talk about «wo types of breathing: Costal (horacic) coc Abdominal Breathing. In Abdominal Breathing, lung expansion is achieved through contrgetion of the diaphragm, Costa Breathing takes the form of Shallow Beeaching, increasing the lung dimension chrough liting up the cbs. Abdominal Breathing, as opposed 0 Conta Breathing, is a more effective form of breathing “raking a breath into che lungs is easy enough, This oceues when the main breathing musele, the diaphragm, slong wh the intercostal muses, conta at shout the same time, What follows isan expansion of the sbeages creating suction in the lungs and consequently drawing air into che lungs: Breathing out during quiet breathing i eflorless. Ie s much like the emprying of 4 filled balloon, simply letting the ale out, Dusing active breathing, as in exercise, che thick muscles in the abdornen are recruited co expel aie From the lungs. The cihcominals are powerful muscles. They are needed! for your dally steining curing towel motion, shen you sneeze, cough, sing and ducing ehildbieth “The eype of breathing used depends on various factors such as ages the eyPe of “wurde oe clothing worn. The aging process makes our chest wall sifin so chat we rely rove on Aldominal Brenhing. Costal Breathing is adopted by women in cheir fae eegnancy natuelly due to restricted Aorninal reaching, Very right cloehing, sash aoa comet, resteicts Abdominal Breathing. Inlividuals doing heavy manual work, or mountaineers, automaticaly assume abdominal types of breathing, ‘The respiratory system hes been designed to cake in oaygen and (9 eliminate carhon dione, If your breathing is compromised ia some ways, then oxygen delivery to your cells wil be harmed and the accumolation oF earbon dlonce wil burden your kidneys. Twerytay, we move about 8,640 litres of ai a and cur of the lungs, whch fs about 45 times the amount we eat or deink, A normal breath by someone who not physically ative is abour 05 lies ofa Ifyou are siting al day Gabon eight howe), you are mowing about 2,880 litres of at ‘The deepest breath we can exhale after eliminating as much alr as posible about 25-55 lites, depending on your age andl your height, When we are esting, we only use a small percentage of our coral lung eapaciy. 2»BREATHING MECHANISMS The zones ‘There ate three main acess of the hoxly (or zones) which T refer to throughout the book: zone 1, zone 2 and zone 3. + THE zones ppt Gane) Seg ra the op ofthe pes ngs (Gs above clr bone) a ssa the daphvagn, aig | eesinst the diogtragn) rigor TF aceyourhands on bth sesh youe Gonez) pd 1 cag, then et yur hand isto st . Aegina whore ane 2 fishes gone} (Gout 3 lingers up rom ou a ator) Seis ath tam of your “Seon ces and pei er d the breathBreathe + back 14/12/1999 12:40 PM Page 30 “The type of activity you ate hreathing for should determine ‘where’ you breathe «© and the type of breath you use, As discussed, all parts ofthe respiratory system are involved at all imes. However, the strength of your diaphragm, how you control ie and che duration of your breath will all affecx the type of breath you produce. The degree of involvement from the upper chest and the abdomen can also make a dlifference, For example, you will predominately use the upper chest and! cliaphragm 1d abdomen for tai chi andl martial arts; and a cluring exereise; the diaphragm combination of al three for singing and you ‘Types of breathing - phystological definitions Before we move into the Practical Talning section ofthis book itis important to larity some physiologkalzechnical beeahing definicions. Abdominal/Diaphragmatic Breathing (Basic Breathing) ‘This Is the basic tyne of breathing Inspiration (inhalation) ‘The major muscles of inhalation are che diaphragm and the external ptercostat athe in, sie fs drawn ia through the nase and/or mouth ancl 1g 10 the. nauseles: When you b fi moves down the winelpine. The windlpipe divides into two bronchi, ane lefe lung and the enher to the right ung. Air passes through the bronchi into a series ending in tiny aie sacs called alveol, which are of smaller and smaller cubes, surrounded by blood vessels. Oxygen from the air seeps through che walls of the alveoli (ar aes) into the blood. The oxygen is picket! up by red blood cells and carried around the body. Expiration (exhalation) Repiration is noemally a passive process, similar to aie being released from a balloon, When an active or foreeful exhalation occurs, as in exercise, ils caused! by conteaction of the (thick) muscles in the abdomen ancl the fnternail intercostal muscles. Upper Chest Breathing In Upper Chest Breathing, the mechanics of breathing are essentially the same ax leseribed above, but there is a predominate use of the upper chest muscles ro draw Jn and expel the breath. Upper Chest Breathing brings In a smaller volume of alc compared to Abdominal/Diapheagmatic Breathing, Types of breathing - practical definitions ist of al | want to explain why F divide the breath into three types of breathing ‘when in base physiology, there are only wo types of breathing: Upper Chest and AbalominalDiaphragmati 30{ deliberately divide the second category i two in order to teach different styles bf breathing more effectively Therefore, the three main types of breathing referred 10 In this book are: Upper Chest Breathing, Diaphragmatic Breathing, and Abdominal Breathing, Other breathing terms are used to illustrate anc! instetuct these breathing. styles If you have koowledlge in respiratory physiology, you may be thinking at this poine that the diaphragm is always used for respiracion with abdominal movement, $0 why create three categories? Terested separate definitions hecause of the feedback I have received over the: as well ak my own yents ~ particularly rom proficient Abdominal Breath experience from proctising with the breath, Lachieve different results when the diaphragms and/or lower ribs are the focus of movement, compared! to when the fos ison the abdomen. People think of me as a ‘breathing coach’ similar wo that of a singing teacher. My sole ax a breathing coach fs to help people in a practical sense. People who come to ime do s0 in order to enhance their breathing for a particular purpose. Most of them know nothing about physiology ~ they simply want to improve their breathing. “The way I help them to achieve this is so use my own specific terms and visual images, as well as personally demonstrating breathing cechaigues. The important aim for me is that the average person can relate to my way of teaching and achieve positive changes with thelr breathing aya result “The following dlefinkions give you an overview of the terminology 1 refer (0 daring Breathing Taining. Some of the terms will be deseribed in more detail later in the book. Breathing Training “This basically means to improve andl develop your breathing. Fveryone needs to do some form of breathing training for chele general health, Others will aso choose certain forms of Breathing Training for thelr specific needs. Breathing Training covers two kinds: "External and ‘Interna External Breathing Training Everyone is familia with Exteenal Breathing Training, It is breathing thar happens automatically ax a result of exercise or any demanding bodily movement Internal Breathing Training This isa manner of Deep Breathing that happens by your conscious effort. There és cithee no bodily movement, and you are lying or sitting still, or there is movervent that is usually slow and gentle. Internal Breathing can stil oceur with fast movement, bur the emphasis on ‘how’ you breathe is different when compared with general exercise. With demancling movements, there isa combination of Internal ancl Rxternal 4 che bre alaDeeathe + back 14/12/1999 12:40 PM Page 32 breath were Breathing happening, Specifically how you breathe during demanding movements i cean determine whether ic is preclominately Internal or External Breathing that Is occurcing. Ingernal and Fternal Breathing will be covered in greater detail on pages 119122 2and the Shallow Breathing Shaltow Upper Chest Breathing \With this kind of breathing, air i polled in mainly o che upper region of the lungs. Once the aie drawn in, iis very quickly exhaled. The breath ean also be erratic at times. fn this manner, only a small portion of the entire tung capacity is used, with less alr ceaching the lower part of the lings. When Shallow Breathing persists, can lead to many mental and physical problems, including feeling anxious and stressed innconaect IntALATION EXHALATION Here is 2 front view of a shallow breath in ls exaggerated foom. It isa quick, short breath predominately pulled in by the muscles of the chest, which mainly reach the upper part of the lungs. When exhaling, the ‘chest and shoulders drop downwards, Shoulders ad upper chest shoulders and upper chest relies. thine dropped downtes “Te whole postures out of slgnment a|ereathe - book 14/12/1999 12:40 PM Page 34 connect IREALATION EXHALATION oe 5 For good quality breathing to occu, the upper chest shoul stay this way for the inhalation |] inv tne exalt Chins corfortsbiy towards Fost stays the same a for the chest tos is lengivened, the heaton. ‘ouders and chet are Ups ond opened andthe eck lengthenes \when breathing naturally, andl if you ave training (@ achieve good quality breathing, shallow Upper Chest Breathing Is discouraged. The main reason is because ie can become habitual, and eventually detrimental eo one's health both physically and” mentally. In particular during exeresse, 0 continuously Upper Chest Breathe without major involvement of the diaphragm, and the (thick) abdominal muscles, can have a ising effect, as most unfit people often experience, However, there are times when Upper Chest Breathing is needed. For example, {na dangerous sicuatlon, Upper Chest Breathing fs often a natural and necessary reaction. In my opinion, Upper Chest Breathing ean be used in a positive way. It is actually incorporated as part of a complete Yoga Breath. And the fit athlete you admire is using Upper Chest Breathing, But, they are also maximising the use of theie diaphragm and abdominal muscles in every way possible. So to clarify, tis che habitual and continual use of ‘shallow" Upper Chest Breathing that I do not recommend. Otherwise, Upper Chest Breathing can be properly incorporated at appropriate times as part of a breathing style when i also includes a predominate use oF che diaphragm, Stressful Breathing Shallow and erratie breathing which does not have a harmontous chythm are ‘characteristics of Stressful Breathing. It eypically occurs during a stressful situation and ean produce a feeling of lethargy and increased tension in the body. Ioxermicently holding your breath in stressful moments can contribute towards Steessfil Breathing, as can continual Sniff Breathing, as described previously (see page 32) uThe bed Deep Breathing ‘The fllowing ave definitions ofall kinds of Deep Breathing. Some of them 1 willbe expanding further in the nest seton, They all produce a good quality deep breath when performed! propery Abdominal/Diaphragmatic Breathing Deep Breathing isa gow quality breath that is basically an extended version of the Abxlominal ‘Diaphragmatic Breath explained on page 30. All Abdorninaly Digphragmatic Breathing uses Throat Breathing, The diaphragm and abdominal muscles are the muscles predominately used, with no unnecessary or exaggerated rmewement from the upper chest and shoulders, The characteristics of relaxed Deep Breathing are chythmical, elongated and slow breaths. This is the kind of breathing that naturally occurs when you are in a deep sleep or feeling velaxed, However, Deep Breathing ean also be strong and powerful Abclominal Breathing Abdominal Breathing is the most universally known and used method of Deep hing, Abulominsl Breathing is commonly regarded as the Breathing, In Breathing Te: ‘easiest anc! yet extremely effective style of breathing for the relaxation of the mind and holy, The emphasis is on the abdomen being the focal point with an obvious movement on both the inhalation 2nd the exhalation, and no exaggerated movement from the upper chest area ‘The abxlomen elevates and expands on the inhalation and depresses and decreases in size on the exhalation asa result of che diaphragm moving downwards and upwards respectively, A deep inhalation involved in an Abdominal Breath allows the abdomen to be fully pushed forward; then returns 10 che original position cn the exhalation, (The best analogy & 10 chink of air moving in and out ofa balloon.) Relaxation Breathing Abclominal Breathing, which Is long, slow, deep and even, is classified as Relaxation Breathing, This whole manner of breathing is conducive to vesting and mentally and physically unwinding. Once mastered! and performed propery, a very deep state of relaxation can be reached. Yoga Breathing “The complete Yoga Breath is divided into theee parts using all chree zones of the body: 1. Clavicular Cupper), 2. Intercestal (midule), and 3. Abdominal (lower). Before combining all theee pacts iis standard practice to leaen the three separately. They are combined! to achieve one continual, harmonious and chythmival movement ~ similar co a wave. [es one of the best methods of breathing to produce a relaxed sind and body. 25Breathe + book 14/12/1999 12:40 PM Page 36 36 i of bess ‘So how does Yoga Breathing differ from other forms of Breathing Training? I have pur this question t a number of yoga practitioners. The common answer is that Yous Breathing has a very sedating and calming effect on the mind and body. Thousancls of people around the workl would testify o the incredible benefits of Yoga Breathing for physical and mental relaxation, ‘THE YOGA INHALATION 1. caviar teting (20081) trea eating tone 2) ‘ecemina breting zane 3)0 pa oe Ne 0 Diaphragmatic Breathing Diaphragmatic Breathing, x eppese to Abdominal Breathing, Io ypc Known dou, however sone othe most pewerfl an fective methods god aly peeathing, Tk a much ore challenging method of breathing olen compared to abdominal Breathing, ‘The for poins and emphasis ae the diaphram, lower fcage and abdemen. The diaphragm ithe strongest muscle for beating, speci for the inhalation, This method of breathing volver che predominate ue tthe ehaphragm assed by the Imercostal muscles and abdominal mlx. There tn svg and powertl mevement ofthe cage mwas and outwards lar hellous), There no obvious movement fom the upper chest and shoulders and minimal movement om the abdomen, ‘One ofthe reasons why athletes and singers ean contol her breathing i because they all have «strong and voned daphragm, By contig the dopa in specie ways, you can determine the ‘ha of breath you pre, and therefore dajust according to the demand To produce diferent kins of god aly breathing, ung the relevant breathing muscles rakes a big dfeence In parcub, your specie applstion of Threat Beathing an the daphragm are the two ost Importan specs to achieve succesful cess, Only when the aphragm i filly tnvoive! ean you breathe the eos eftely an meet the demands ofa strenuous sat, in effective wayw strengthen the dlaphragi so learn 1 vigorously move i wehout an exayered use oF ane 1, ads litle of zone 3a pose. By doing tha, enables you eo wotlly conta he elaphrg, an! dynaniclly move de tinge to accommodate even the mest lemariing tvs, Tis Eves you excellent onvol and ean rete a euch mace powerful movement han merely ng and topping our bcage wh your shoukers and upper ches Power Breathing Power Breathing is the mast dynamle method of breaching, It is employed in all power sports, for example when springing, or Hifling heavy weights. The diaphragm i 7Breathe + book 14/12/1999 12:40 Pu Pago 38 moves inwards andl outwards ia short, used its my ‘igurous bursts (@ create deep, powerful breaths. You will have a fe 1um potential, and the ribeag ing oF energy and vitality once Power Breathing has heen masteret. I is an extvemely effective way. of strengthening the diaphragm, lungs ancl she overall breathing apparacus, What is the difference between Diaphragmatic and Abdominal Breathing? ABDOMINAL INHALATION ABDOMINAL ELHALATION ‘The emphasis it 99 moving the abdornen, DIAPHRAGMATIC INHALATION DIAPHRAGMATIC EXHALATION ‘The emphasis ison moving the fower ribcage. ‘The diaphragm and abdomen function very closely together ducing the act of breathing, But, believe itis important co learn them as separate (ypes of breathing in order to be more versatile with your breathing (see pages 30-31), Certainly, everyone should learn Abdominal Breathing, hue iti also important to ie Breathing, Diaphragmatic Breathing helps you to become proficient in Digphragm: ‘significantly seeengthen your diaphragm which gives you more control over yourbody and breathing and you can adapt ito suit diferent circumastances and activities, whereas Abdominal Breathing is the better choice for relaxation, ‘The specific breathing deilis that are a part of Diaphragmatic Breathing Training in this book will help you to strengthen the diaphragm much more effectively than basic Abdominal Breathing. Also, while Abdominal Breathing does expand the ribs more than a standard breath does, its only by working the diaphragm in a specific way that you creace a really dynamic and powerful movement with the cibs, which is achieved by Diaphragmatic Breathing. People who are experienced at Abdominal Breathing come to me in order 10 explore another angle of breathing, Rven teachers and experts in singing, diving, martial art, yoga and va chi are amazedl-at the difference they experience after learning how to further control and strengthen the diaphragm. Many of them are able to take up new activities they previously struggled with or simply could not do, such 45 running or swimming, ‘These speciists ask me why there is such a difference with thele breathing when they alreacly knéw how to breathe well. My answer is that although they are highly adept with Abdominal Breathing, or whatever specialised breathing chey use for their ll only one type of breathing. I teach a vaciery of different pacticular activity, breathing techniques aimed ar strengthening and co-ordinating all aspects of the breathing apparatus. Peture a Vai chi master and a world dass sprinter. In Cal chi, breathing is used 10, bring energy fo the power centre, which is termed ‘Dan Tian’. It is a grounding breath ‘hac val chi masters believe keeps you centred, stores energy and builds great internal power. It is typically'a long, slow, deep and even breath. The sprinter, on the other hand, needs a powerful, explosive, quick moving breath, The t'ai chi method of breathing could not be used by someone wanting t0 run fest, and the breathing method required for running is totaly inappropdate for Cal chi, They are ewo diverse methods of breathing, For both «ypes wf breathing, however, the diaphragm is the most important muscle. The ti chi master could develop his breathing from another angle (Fxternally) if he were to run fest, and the runner could also enhance his breathing, (lacernally) by doing €2i chi. A singes, athlete or anyone else can effectively improve their breathing by challenging it differently from what they are used to ‘The following comments are from some of my elients after they have leaent Diaphragmatic Breathing: ith ony whole manner of prearbing and Leal | bave maxinicim contre! th Lucent jor any particular purpose. cain create any Rind of bow tong I can bre There i a significant increuse i ffl ap ey y means ( iacrease bin neues which theref » the breathlocesthe - book 34/22/2999 32:40 pH Page 40 The world of breath really improved as a result of my daphragma “ity Abdominal Breathing foned and stronger: becoming Joan move my ribcage ouvards and ontwerds (he an accordion) creaiing a very powerful movement, 1 can fully contro! my diaphrs increased ability to effectively change ny style of and now F bave o breathing for numerous cect Breathing patterns ‘We can cleatly see how all kinds of breathing have some similar qualities that overlap ‘each other. For example, Abdominal and Yoga Breathing both have a calming effect Bur each style of breathing has one or more distinct qualities that make it the ideal breathing technique to use for that particular ciecumstance. ‘According to the feedback I was constantly receiving, there seemed to be a correlation between certain breathing patterns and how a person feels or acts. f became intrigued when J observed that when people breathed a certain way, they felt a similar feeling, both physically ane! mentally, Different breaths procluced distinctly + ‘iter fers Years later, I was fascinated to learn from physiologists that on special machines used t0 revord different types of breathing, erratic breathing recorded differently to Deep Breathing. I was given the opportunity to pervonally test different breathing techniques on a couple of different machines and with different people who were ‘experts in this eld. Tfound that there was a definite and obvious difference recorded ue produced its own kind of between breathing patterns. Rach breathing tec result, This helped explain my personal experience as well ax confirming what numerous people have reported to me over the years. So based! on my own and my client’s experience, I concluded that how you breathe, whether itis shallow or deep, quick or slow, can influence and effect how you fee! anc! perform physically. Think of these two examples: a long, slow and deep breath makes a person feel relaxed, On the other hand, a sharp burst of breath, as in the case of lifing heavy weight, gives a feeling of explesive energy and alertness. If you deliberately ried co do the opposite breaths for either ask, do you think you could perform equally as well, or achieve the same cesults? All you need to understand is that certain kinds of breathing produce particulae breathing patterns, which produce different effects. 1 is a matter of finding out what is the best way of breathing for the cask at hand. Experiment for yourself ro see what physical and mental effect each kind of breathing has on you 40‘The two graphs below demonstrate test results from the University of Sydney for ‘experiments conducted by Dr Chin Moi Chow. These show the difference between Deep and Rrratie breathing, DEEP BREATHING vote (0 = ea ee — =o fee —> —s exnaric onearam i 3 ro+ book 34/22/1999 12:40 PM Page 42Getting ready for Breathing Training “There are a few Important factors that you should be aware of hefore we eommence the practical training Using sound for feedback You must pay particulae attention te the sound of your breath during Breathing, ive you a goxx! indication oF exactly what is going on. Sound “Taining, because it will ‘can tell ou about: + the quality, depth and power of the breath; produced which happens as a cesult of breathing deeply. You will experience this step in learning good quality ‘when you practive Throat Breathing, It che frst ervci breathing which will be covered in more detall later Balancing the breath When consciously improving the quality of your breathing, itis very important to breathe in and out equally, in steengeh and duration, Many of you will find that itis ‘easier 0 keep improving the exhalation, but in this way che inhalation ean, and often is, neglected. To develop any half of the breath creates an imbalance, Most forms of Breathing Training concentrate on increasing the quality and duration of the exhalation, co the dettimeat of the inhalation. ‘Why this is 30, do noe know as I believe they are boch as important as each itis assumed that the inhalation will automatically he as other. lean only guess tl ‘good as the exhalation (nat teue, according to my cest fesults on clients) Also, for rast tasks, the emphasis fs on the exhalation, In regard to achieving high standacds in Breathing Training, ic eccial that you en though your develop your inhalation ane control i like you can your exhalation, exhalation will more than likely always be better than your inhalation, you should stillBreathe + book 14/12/1999 12:40 eH Page 44 ain to keep chem reasonably even in quality and duration (Fe, your inhale should be as long and as stcong as your exhale). When developing the breath, it is very important wo ty and bring the standard of the inhalation ancl the exhalation to the when trying 1d pulling in same point, rather than have chem obviously unbalanced ~ for exampl tw breathe deeply, continuously pushing our too hac on the exhalation 2 fa less breath weakly oa the inhalation. Why Is the exhalation stronger than the inhalation? Daring normal quiet breathing, expiration is an entirely passive process, without an active use of any muscles, Bur in many situations, such as during exercise or singing, ‘exhalations need to he forceful, Qur hodies ace designed so thar there are powerful muscles (o expel air ~ such as during a sneeze, or a cough (o eject a dangerous object ‘caught in the throat, Instinct tells us © blow out candles on a cake, not breathe in. In order t speak or sing, we must breathe out. The ability co exhale foreibly is innate, si it obvious why te exhalation is stronger and more developed than the inhalation in these However, when learning different methods of breathing, for example Relaxation Breathing, | have found a common peoblem is to zmmnecessarily push out t00 hare! on halation is much shorter and weak the exhalation. And in most instances, che With an inabilicy to make ic longer and stronger if needed, But this daes nor mean we cannot develop a strong inhalation. In actual fact, we have the ability for our inhalation to also be powerful and strong. We ean also learn how to soften and lengthen the exhalation, Balancing the breath is an area usually neglected, but itis something I feel is of ave worked with, as well as orhers the utmast importance. Some of the singers 1 with welldevetoped exhalations, tel me they noticed a markecl Improvement once they fully developed their inhalation as wel Fike most people, you find it easier to develop the exhalation, spend excea time ‘on developing your inhalation neil iis as good, or atleast almost as good. This ‘means working on strengthening snd prolonging the inhalation. No matter how much, extra work you need t do initally t balanee your breathing, you will noxive a significant improvement in rime, Lengthening and softening the breath The First important cask in building the foundation for quality breathing isto learn. how te breathe more slowly, genly, longer ancl deeply. While there are numerous variations in breathing, all of them come after this hasie training. When you have this foundation in place, all chat will follow will fall into place nacucally. In building this foundation, you will eacn how co effectively regulate the low of your breath, enabling you 10 continuously lengthen your breath fr the inhalation and exhalation. Once you master this, you will see how easy it is co control your breathingin any way that suits your needs, including strengthening the breath for Power Breathing, And importantly, you will be able to adjust your breathing to suit any ‘demand, therefore making you an adaptable andl versatile breather ‘When people start Breathing Teaining and Task them to show me their best ‘quality breath, one of the mast common and biggest problems I see is an abrupt breath, tke 2 gasp, with an inability to breathe in or out for more than a Few seconds, Why should you fearn to fengthen your brreath? + Lengthened breathing isthe foundation that all good quality breathing is based on. + deinduces relaxation in the mind and body. + The diaphragm needs co be celaxed ancl strengthened, lke all muscles do. By practising lengthened breathing, the flexibility of your breathing apparatus will be Ineceased. Why should you learn to strengthen your breathing? Most people fin it diffcule 10 steengthen theie breathing, especially on the inhalation, It is vary race to ind someone who inhales too powerfully, who needs to learn (0 softly and gently as possible, but also as soften it, The ideal isto be able to breathe strong and as powerfully as possible, Ie is common for mast people to find it more ifficult to stwengthen the inhalation — but that i usually because the correct technique fs nor applied. Strengthening che breath fs required because there are times when you need «© pull in o¢ expel a powerful breath. Alw, Power Breathing is one uf the best ways to tone up your breathing muscles, especially che diaphiagm, Breathing powerfully gives you ineredible versatility, By only he able to breathe sofly would limit yout full ange (oF potential, 26 there are times that only a secong and powerful breath will he able to meet the need, So your task is to Teara how to breathe strongly and powerfully for a few seconds, andl also for a slightly excended period of time. While chi is one of the ost difficult parts of Breathing Training, it wil bring rewards, When performing lemancling tasks that require strength and power, you will feel strong, energised, refreshed! and alert! Timing the breath your breathing before you begin Breathing Training, so you 1 your progress. Timing how long you can breathe for is not of breach is more important. However, timing 1s important to asses the only factor to consider, the qu is simply a gauge for you to nove how your duration improves as you practise, which then reflects the quality and your ability to control your breach, Firs of all, you will need a scopwatch preferably, or a watch ora clock with a second hancl, We are going co do four timings 4Breathe + book 14/12/1989 12:40 PH Page 46 + inhalation using the nase only; + exhalation using the nose only 7 + inhalation using the mouth only; anel + exhalation using the mouth only. While nose breathing is best for everyday breathing, I suggest that you alse time: how long you ean breathe in and out of your mouth, particularly if you are interested in developing your breath for exercise and sports. ‘When an adult consciously atrermpts co take theft longest andl deepest breath, 1 have found the average duration for most people's Inhalation &s owe to four seconds «and! the average exhalation is four to six seconds. Ifyou are experienced in some form ‘of Breathing Training your timing may be higher, at leaxt for the exhalation, I have found that when most people time themselves, o¢ others, they usually overestimate: ‘When | time chem, they ace almost always in che average range J have mentioned. So ry and be as precise as you can, making sure you listen very cacefully to the breath, You could also ask someone else to listen to your breath ancl time you for accuracy, ete i Sain Sar aot Teese eee) ey eaten Gaeta Patt ee uns oes orci nase Seltlecsale twee east pepinCnora a cess tsi Ret Fe aia) MI Che Senseo ishe StL feo asa) EP INtincaTion EXHALATION. Wel (DAE | | INHALATION. EXHALATION 46Creating the right environment for Breathing Training Where? specially in the ini tw breathe deeply and in a feluted! manner. You need a quiet environmen ‘can cleatly hear yourself breathe. Make sure the coom is at suitable temperature, Do nit expose yourself to a draft or allow yourself to get cold, as it will interfere with relaxed breathing. 1 stages, a noisy environment is not conclucive co learning how where yews When? ‘When you fist begin learning Basie Beeathing lessons, you will need 0 pick a time when you are (eeling reasonably relaxed ane aot too stressed. Don’t cush through the Jaseruetions too quickly especially f you have nex had previous Breathing Teining. Patience will be required! until you have learn dhe basics well. For example, ifyou do not learn how to Theoat Breathe propedy, then the rest of the eaining will nt be ax elective. So be prepared to stay at each particular stage until you have grasped! i, before you move on, How? “The sequence in which the breathing Instructions are presented is important. I have put everything in a particular order so that you can build a foundation and progress ‘sand when you are ready. Alter you have completed the preliminary exercises, and the Basic Breathing Training, you may then go back and spend move time on any aspect you want to develop. In fact, T encourage that. T scrongly suggest that, once you have been through the entire taining program, you then assess yourself again and determine what are your weaker points. Most people finel that one of their major wesknesses isthe Inhalation. After spending extra time working on the inhalation itself, It would be a good Idea to then go back and do the whole hasie session again, ie the inhalation and exhalation together. Anything else | should be aware of? [have never had any negative feedhack from anybody practising the breathing at home, Under my personal instruction, no-one has ever experienced any difficulty. But as rmost of you will be wacking without supervision, 1 want to bring a few possible e you will not have anyone to monitor you, problems 10 your attention becaus If you do become: dizey fe! faint, hypecventilate (or anything else that does not feel right), then immediately stop whatever itis that you are doing until you feel you you have nox recovered after a short while and you keep have recuperated. IF experiencing these symptoms, stop for a couple of hours, or wait until the next day aBreathe + book 14/22/1999 12:40 PM Page 48 ‘Those problems oceur because of an imbalance of carbon dioxide and oxygen. It fs usually a result of pushing out too hard on the exhalation and forcibly gasping for the inhalation, so you should soften your exhalation and gently lengthen your inhalation more, Aim to keep the breath equal racher than exhaling more than you Inhale, Also, proceed more slowly with the training procedure, Allow more recovery time ancl imit.ho. tang you work for As, you become wed to deeper breathing, and as your breathing Improves and becomes more balanced, you will be able to breathe voluminous amounts of air and feel perfectly fine, Where do we start? First we start by ‘unlesening’. You cannot force your breathing to change no matter how hard you try. The most effective way Is co eelease the blocks that are interfering. with your Natural Breathing, Ifyou are steaining, you will nat get very far in improving, ‘che quality or depth of your breathing. So if you feel any kind of tension or discomfort at any time, ics because you are inappropriately tensing the muscles (unconsciously and out of habit), constricting the flow of relaxed breathing, ‘The very fist task is to make suce you are allowing the breath to move freely on ins own, It must he nelther tow hard nor too weak, This is erucial and is the foundation for any Breathing Training. After a period of time, you may experience 2 sensation with your breathing that seems strange. You may feel you are breathing uch bester than you used 10, thac your whole manner of breathing ts effortless and performed with ease. This Is the result of no longer struggling and straining with your breath. [tis a breakthrough point because ic isa sign that you have eliminated improper breathing habits. Ik means you have loosened up and released the locked in tightness in the muscles that interfered with your ability to breathe deeply. Using affirmations In Breathing Training, only by breathing slowly and with control can you lay the foundation for learning how to breathe deeply. The fist three seconds of inhaling or ‘exhaling can determine what kind of breath you will have. When aiming to breathe as deeply as possible, cepeating the following pheases during those fist seconds ean be helpful as you consciously try co slow down and lengthen your breathing. Pee got all he time in the world to breathe. (Before you star.) 1e gor all ibe ime in the world to bréathe in. (while inhaling) ve gor all the time in the world to breathe out (nite exhaling) IF you find yourself rushing and find it difficult 0 slow down, try thinking these thoughts, particularly before you start and expecially forthe fist three seconds:ready far Braathing Training Seating onw-ky as | possibly cern. (inhalation) Lain going to breathe in as or, 1am going to breathe out as si-o-wty as | possibly can. (exhalation) I is erucial co understand that for lengthened breathing, you must not breathe in or ‘our 2s much as you can, in the first few seconds. You need to breathe in or outa litle bit at atime over as long a period.as possible, Thy and think of your breath as broken Lup inte small components so that you car lengthen it, One of the most helpfil thoughts to tell yourself is: ile up of small components oy breathing is Other helpful choughes are: Jan: geidng to breathe iniout ie a calm, smooth manner Lane going to lengthen each breath Jor as long as I comjortably can. Lara in tolal control of the way I breatbe in and out I bave the ability to control bow to breathe as 1 choose. 1 choose t0 breathe infout calnaly and slowly.breathe + book 14/12/1999 12:40 PM Page 50 The breath assessment questionnaire Your next task 10 do a visual breath assessment. In front ofa msror, wich a bare chest ora spocts top ae the biggest, longess and bese quality breath thar you can ponsbly take, Repezt this breath 4 few tines 10 wet a9 Wea ot how you Inthe, ane fees fas many simes a you lke throughout the questionnalie. ‘Did you breathe in through your nose oc mouth? id you breathe out through your nose or mouth? mouth on elther oveasion, Is this how you normally breathe throughout she day, or only when yu take a deep breath? For the res of the assessment, breathe in with your now only. Keep your mouth completely closed. ‘Wee will fesily assess the inhalation, Draw your best breath in through the nose only for ss long ax you can, Did the upper chest move at all? Be If 0, wae st predominately or only’ a lle? ‘Did your chest Feel like i uightened up while you breashed in? s [Bid you Iie your Shoulders up as you beeathed in? Did your whole torso seems to lift as well? Dil your abdominal area expand? id both your abelominal andl chest area expand? IFs0, one at a me, oF boty together Inhatiog again, obseove the quality and sound of the \Way your inhale; shot, cera, fragile ee \Was your inhale strong and powerful 0: soft or weak? Did you breathe th with what seemed lke great urgency oF dil you cake your Did you gasp or struggle to breathe In, oF was it easy? ‘Did you feel ike you could have breathed in more, but somehow fele suck at a certain point? How did i sound: Guest, rong, powerful or anything joo, errat , et aan ‘We will repeat the same procedure for the exhalation Beeathe ou of your nose (wich your mouth closed) alming for she best qualiry ‘exhalation you an manage for as long ax you can. Did your upper chest drop a8 you breathed oun Is, was ic from the star, niddle Or end of the bread Did your chest drop a tor or only alittle? ‘Did your abdominal area move invvards oc Guewars? Bid you move only the abdominal area, or was it with the upper ehest as well fso, which part moved Bist 50Bisathing Tearing ad, Which part did the most moving? ‘Did you hunch over and oll your shoulders forward? Ifo, ftom the start, middle oF enc? only, ‘Once again, breathing out your best and longest breath through your nos ‘carefully observe the quabiy and sound, Was your exhale: short, erratic, ngile? \Was your exhale strong and powertl, or soft oF weal Dad your expel the breath with what seemed like great urgeney, oF did you take your Did you strugule and force the breath out, oF was W easy? Do you fee! like you could have breathed our more, hut tomehiow fel unable continue? How die i sound: Quiet, weal go7% smoath, erratic else? We will now assess both the inhalation and ebe exhalation as one. With your mouth closed, breathe jn and out of your nose a few times. Once again, make it youc beet (quality breath and for gs long as you possibly can, rong, powerful or anything Whieb parts moves the most: upper chest, shoulkler, eibcage, alxloment ‘What parts mover fiat? Whaz paris moves last? Is there a big difference in duration between your inhale and exhale? Ifs0, whlch fy shorcer? 1k there a big difference In the quality between the ayo? Which breath sounds weaker? ‘Which Uo you feel more comtiviable wir andl why? pe After doing this asessment, (he a moment to think vf what you felt and observed. ‘Now reflect on the times in your life that your breathing stopped you from participating in certain activities thar you ceally wanted to do, ‘Whice down what you feel are your particular problems. Ir could be that your chest tightens up very easly, or thar you do nos have lewbilty around the riseage area, or that when you get stressed, your breathing & keeatly affected. Write che main cessons why You want 10 improve your breathing, and the goals you would like ro aclueve by learning different beeathing technijuesBreathe + book 14/12/1999 12:40 eH Page $2 Throat Breathing In yoga, Theoat Breathing is referred to as Ujaii Breathing and in karate, its called Ibuki Breathing, Throwt Breathing is inkecl to Deep Breathing because itis the way you automatically breathe when you predominately work your diaphragm, which is lscinety different from ehe kind of breach that happens when you are Shallow Breathing ‘Throat Breathing serves as a basis for being able t control and regulate both, yous inhalation ancl your exhalation. When J am ceaching someone how to breathe 2 ‘2000 quality breath, the first concept I teach Is how to Throat Breathe, and Edo not continue with the rest ofthe training until they have geasped it. Once you learn how to Throat Breathe properly, you have laid che initial foundation. You will hen find it easier to learn how eo control not only the depth Of your breath, ue also the: relevant body parts involved, Fverybody has the ability to Throat Breathe because i s basically a method of Deep Breathing thac the body innately knows how wo do and often does. At some time or other, we all breathe deeply whether itis whilst we are sleeping or when we are in a relaxed state, So when we leaen the technique of Throat Breathing, we are actually becoming awace of something we already know how to do; therefore, i is simply a matter of earning how to do it consciously. Fee. pk: ee yy ys Bua) a aie ihe) Iie eri ener) Cet ae a ie ee el erate tton a Pos eee Re ot oe ea : ees For Deep Breathing, Its necessary to change your emphasis and awareness to the muscles in the throat area, When we Throat Breathe, we can breathe in and out of either she nose or the mouth. Ic is hest co try Throat Breathing on che exhalation wich the mouth first, because i¢ is easier to grasp. 2Cosel Gace arena cere eee eae eo a) eee duet ol soca ty Soman eeeneruee tc, Cine oes eh cites Ry vent icine Meech Sea Mg oeaae a tertee is Gr taien ee sake ain: dealer Cee ames noni ota Mec etc ecules (ca hier use testes int tte Cla enie Cot eae War yee ee We eiscmnenn og arena seus Sees ect ey teenie ed Tc Geert a ete Oo eee an release all the breath at once: So take your time, Moke sure your mind and Cee area aie ec ies cece Cg Oise lie ea This tho Gop auetie Stone cec hy tinge Ge de eer a fine t Breathing If you can breathe out for much longer ee lene Yous wil elso netics the difference in ewe i : SoS ein ocaeee) in snift Breathing, and it is forceful and quick, The sound fs smoother, creating @ nee NOt he oe ate Fou ee eee iret yg cure, Tedeeet tua ean miro ued osc ec sunny Grice rie eee yt eet saline Peace ear cleneta cia con PG Ptsecn itn ea ese tar CC ae Sores eee a tant em dcl Gee tien nese ear weal tirn Your mouth open, imagine drawnd the breath into the belly button area, and Tenis eee en eee ov centieta ans oee t iielers Gee tS eee se Glo May oun he See pee cue eee Oe re eye ean ‘mouth closed, pecorm an exhulatien, using the throat mascles wilh « slight) 8Breathe « book 14/12/1999 12:40 8H Page 54 stThroat Beeathing ‘Volume (¥) = a8 low as possible Pace (P) = very siow and as long as possible areata enn F1 by this ste, there isa definite change in the volume and pace. The sound of the breath isa fot firmer and stronger. The volume and pace is starting to increase obviously. AA steady increase in V end P. By 8 and 9 you are Power Breathing. ‘The brenth is short, sharp and powertul ‘The maximum ~ could only be achis diaphragm end excellent breathing skills. ssBreathe + book 14/12/1999 12:40 PM Page 86All these exercises show you the vast amount of variation there is when it eames te breathing. You could literally spend hours experimenting with all of them! Only by grasping these exereises can you become an allound and selaptive breather, These texerelses form the basis for you co work fiom. The impertant objective is chat as 2 result, you learn to regulate your breath and also (0 aelape your breaching te any demand IIs crucial to grasp this section on Throat Breathing. It isthe fist concept 1 teach both privately and to groups, and I consider i to be the mast important. You need to develop the inhalation so ic is as strong as the exhalation. Every aspect of breathing muse be cotally balanced ~ you should be able to inhale and exhale both softly and powerfully, quickly and slowly anc! for longer than you could acemally. Without mastering basie Throat Breathing, you cannot move On 40 che next stages, SO ‘ime and put the effort in now. cake you sv+ book 14/12/1999 12:40 PH Page 58 Breathing in components and emphasising body parts ‘To build a strong foundation in Breathing Training, you mast learn eo breathe gently and slowly for long periods of time. You must also he able to heeathe in intervals for'a number ofrimes within an extended breath. I cal this the Component Factor. Think ‘oft as learning to cravil before you learn to walk, Its one of the most important lessons required in order to lengthen and conerol the breath, (lt might souneldifficule ‘or confusing, but I have step-by-step instruetions for you to follow.) (One of the biggest mistakes I see when attempting to take a deep breach ts breathing in too much, too soon, and with 100 much urgency = like a gasp! As mentioned, slow, lengthened breathing isthe foundation that ell other kinds of breathing techniques come from. Ifall you are capable of is taking your biggest breath in one quick burst, how will you ever lengthen your breath for times that it i needed, for example, when wanting to relax or for fexiilty exercises? 1 mast clarify that the Component Exercises andl learning bow to lengiben your breath is Jor tbe purpose of training your breathing muscles and improving your renting You are not required to try are prolong your breath at any time otber than curing the Breabing Training session, or when you need a lengtbened bree fora specific purpose. What Iam suggesting here will ultimately help you achieve a ‘200d quality and celaxed breath, This chaprer does not have anything «o do with your ratural quiet breathing, which you should simply allow to happen automatically, ‘When learning how to Increase the length of your breath, you must combine small components (of breath) with an exaea slow breathiag pace. You must also move Parcicula body parts used during respiration, and not exaguerate movement of the shoulders or upper chest. The use of Throat Breathing is erueial, otherwise you will not be able 10 execute the exercise property ‘The following exercises require you to hold your breath to some degree and itis Important tbat you gain approval jrom your doctor before you altenape thenSINGLE PAUSE EXERCISE NCis et csiveen meee e oye mise gees ener ecneer iiete (ur scue itor (n Pn ee ence uae etre Gor ae cers nec ye ae: Ae eens Ree eed ee tale et Wee 6 the exhalation first, then the {ahalations in both instariees, go for es long as BoD Gite cepa eesti a tio Reo (aieicc sae ocean aul o ati ct ara taper vee) Bens) : : ; Sy sh cael vrai ai rie ui eiaven ee ee NE rh Me 0 NU ae seein ee Dipoie ecuescn emer cian iene tne) BiiscisieMpemer tasen itu aa vncnae cee inaenime ue nites Reg ee dete atone ern for ising @kacsly where You Want ihe breath to Go, so spccifcally alm ‘or tHe epee ae us Ge leedicre) x S Regulating the breath with movement ‘Whether during exereise or Bresihing Teaining, filing to properly regulate the breath 4s you move is one of the biggest faules with those who are inexperienced. Your boxly 's programmed to synchronise youe breath with movement, soit happens automatically, However, | want you to concentrate on breathing fully ancl evenly throughout the whole movement, rather than focusing on the beginning. I your bbreath and movement are out of alignment by even a small amount, t can influence ‘overall performance, You wil still be able 10 move and function, but if you want toBreathe + book 14/12/1999 12:40 EN Page 60 achieve a high stanclard in exercise and Breathing Taining, earning how co regalate ‘he breath efficiently is 1 must. Professional athletes are extremely proficient at regulating their breathing, particularly for endurance sports. Once you master this ability, you will wonder how you ever exercised without it acomponents and. si Oe mena eG eae oo phi eg ee ueae at ieee oe aS Der eT ceo Lae ye en upset ue thal A ee ieee Rees egies coe Severe stereo GM Po une ty ee ei ut ene Using your imagination to emphasise different body parts “The imagination powerful wo} and ican be use in Breathing Tang 10 Help conpharse” specific body pats. Singing teachers use visualisation ip VS WY also, in aerrao achieve certain resus When Tsay emphasising specific body pars} cl pointe hat no muscle realy does move insolation, For example, if you life rages t may lok like only that pactcuar Ringers moving, atin ck may other veel of the hand and acm were aso involved. However, using your Imagini oly char particular finger moving can Help you to hone in on thee specie rounding ones. visual muscles and to minimise the effect on the s Tn onder to become really proficient with your breathing, how tw none in on one or mare muscles uses for che espiation process FOF comple, might say to move only che clapagm without moving ay ose body id of the breath, move the abdomen, The reality is that bu you you will need ro bearn pact, and only towards the en och the abdomen and chest are involved whenever the diaphragm mOve5) apni tate that you are working the diaphengm cnly, wnt another Posy Dart se fed Bp mentally emphasising particular muxces, you ean control wleh muscles vu predomsinatey use. And i this way you can learn couse efferent PSS of heeathing, such as Diaphragmatic and Fower Breathing: Pe tlemonstate how to move the dlapragm and cbeage without ae OPVOw smovemen from dhe upper chest, Lam oven grested with amazement, ane 7) asked reeervpula possibly do tha”. Much to their surprise most people do end uP doin ible, Everyone can toa grener or lesser degree whac they iil thovahit Was impos leat how to focus on specific body parts and muscles used during the rDieacO"Y process, have even satnessed elderly people with seemingly immovable beages achieve amazing results.Jreathe + book 14/12/3999 12:40 PH Page 62 How is it possible to emphasise different body parts? ‘You already know how to emphasise different parts of your body. Keep your left arm and hand absolucely still as you open and close the tight hand. Is chat lifficuk? You commanded one part of your body to keep still while instructing another part to move, Your brain gave the instruction t a specific bouly pare to move in isolation lihile the rest of the hand remained still. Your eonscious mind does nor need 10 know exactly bow this phenomenon takes place. We are internally programmed t0 know how to do this, s0 that when the mind gives the instruction, the body automatically obeys and responds. ‘Asa baby, you might not have been able fo move and control specific boy parts, uc as 2 result of seeing othect and practising, you were eventually able to. By constantly practising, you slowly improved and eventually sharpened your boely's ability to respond co what you consciously asked oF Ifyou have never had any form ‘of Breathing Training, you are also in the learning stage of being able to fully control Lifereat parts of your buxly relevant to contcolled breathing, Ifyou are in che learning stage, you will need to practise and be patient until the process hecomes ensy. And it will become second! nature If you practise cegularly and trust the ianate wiselom of she human body. You shouk! mentally keep giving the instruction and trust thet your borly will sooner or later respond, Fen if a First the ‘response Is small one, ic will ay the foundation for the muscles to be controlled and serengthened, Aan Iss 2 iG S Ares eieirene ete Minium ine N eu aay raat ee Simro enc re Om Nove erte ot ere ie aor ss nen een Ga) ocean! tives EXERCISES TO EMPHASISE MUSCLES AND BODY MOVEMENTS Oe i eee pera en ae i eae ee ei cle oneat Gn Ie Pelee ietee Mite neue ts poy en ats Foe tice We ive ctr iy yee ante ee Geode ho aeieae : oS 1 A eo cee suena Gai Weyets te coae be ein es i eo @Resa Cue oa Seip deere em oc oes ene: Pale ges cc ein et a) ence ey Bec here Wie ee ue Peet ieee een cess a ie Glider oo mien conic ee See ae! fede ea ane ea Rete ere recep Gl ies ory Vou have velened the abdomen too meh Gets die Fat) eceee ss meee laa) Geen Pout moe me ace iar es seahecmer CHP ere Ree oie at rity chen eC ere ieee oyna cua Rte ere en oan Ee sneguc rg Boe ees oe ceteris aie ae fae Ciao re eee etc ruin Soa cee Peheeeaie eieoe ea Sede a Ga oe Se cates Cen ee races arte ree oc e he De Paneer Gate Onc a eres ys Oe nce eae en oe aa iad Oe ee Roe iver: Pe a ee er eis cee Sate Fe segue tee inne ge eee Shei eset lca. tateunececane se Fete hoe ee sooty Re eee ce were ie neh Wate Gr ie cals: a+ book 14/12/1999 12:40 PH Page 64 Posture Proper poscuce is essential for good quality breathing. Drooping, counded shoulders cause the chest to drop downwards, which prevents us from breathing folly because the dlaphragm and lungs are cramped. However, when you keep the chest high, the diaphragm, ribs and abdominal muscles are free to move without inhibition. ‘Many health problems begin with poor posture. Most back and neck pain §8 2 rele of slik or tense muscles, and Incorrect posture that has thrown the boely out of alignment. Internal slugglshness may be due to cramped internal organs caused by Slouching, Therefore, I cannot stress enough how important good posture fs. 1 woul encourage you 10 visita chiropractor or an osteopath to have yours checked Out, partievlacly ifyou suffer from any kind of back or neck problems. You could also ty the Alexander Technique, which is a process of physical re education concerned with changing the way you «se your bouy as a whole. Instructors teach awareness through movement (via the mind/body connection) and the ‘untearning’ of bad poscural habits. F. Matthias Alexancler was sn actor From ‘Tasmania who developed the technique in order to project his voice more effectively ‘on stage. However, the results he began co find astounded him so much that he ‘eventually gave up the stage and dedlieated his Ife t developing and teaching the technique around the work, Is scill very popular today with actors, musicians and singers, as well as people with back, nevk and other muscularskeletal problems. 1 learnt the Alexander Technique 13 years ago, and to this day, I still use che baste prineiples to help me with my posture. There are books available on the subject, but nothing ean compare with one-on-one sessions with 2 trained Instructor In order ta breathe fully, you shoul! be aware of che fallowing poines with regard +o your posture (particularly when you ate doing Breathing Texining) 4. The back of your neck should be lengthened, with the chin towards the chest. IF your head is out of alignment by being ether too far Forward or ack, it ehe chin slightly downward and elongate the neck 2, Your upper chest should be open and lengthened ia a relaxed! manner. You are standing incortectly ifthe chest looks and/or Feels sunken, 3, Yourshouklers need to be up arel back in a relaxed manner, in their natural ssposition, You ate standing incorrectly ifyour shoulders hang forward or if they are elevated because of too much tension, 4. The whole ribeage should have an ‘openness’ about it Alm to make the distance fom your hips to your armpits as elongated as possible. 5, The position of the diapheagm must be high and relaxed. You cannot detect this visually, use your mental awareness. You can use your Angers to try and feel the position ofthe diaphragm muscle, and whether or not it is relaxed, Ro Aronia ae attics Bete eae weno iets | Roi eer och reer Re eee aes re nu ects Vea ota! Rigeiaiey “incor sete irlen a tsi ed cele th (oe nip [bye caneily ceewch dy tenn m Wh cs, Reetiostiecs ety ene ive reba cya ma 2 oe ar ese oe Mem Aci Conor jm Ne nn Ores Oe en el ee rec Pepa Gan eet so chi eee en a radar i eyes eee re irl on eer cy ee tn Pole ee ea ac lei eave CU oie oie oealee mo umice See ie ey seers Eee eas Rice gece ro tran eel Shee eee Ge eee ee ee nein ci a) oe eee et ee ih ea ee ce en eh ere ee circ bon lee) Ra) eeu ose cies eh eis ese et ey i ene a Tees Vie ae egy ee Rag 6seathe + book 14/22/1999 12:40 PH Page 66 Rerheosonuc rae ee Se es Percocet: Kemet ease ere yeh eveciuy aa Mae eee ieee aye one ee Gee ian:pranthe - book 14/12/1999 12:40 BH Page 60 ae ete ces sf ee eee tem cae eeepc adc i ces Bie tien ieee ieee stot) We ee inhle deeply without stigin or st ugale. Simply inhele uly and gently Hold the ‘breath Orice agatn, ask yoursell the same quantions as youl did fn front of the ihirror: How do yok. feel at the {op of your Inhalation? What fs your ects! slate? Reece an suitaaas Bpeeiaye eee Ss oe eae Ghote: fori free and open mentally and olysteolly, with Boer ene ee ee pune oe eae ee ee te tio ee eT Fre ace ens te toe eters ee cate ene ree nas Gee eek ene eee CORRECT POSTURE FOR EXHALATION - BASEC eal: ye cet Vet cen aly ci Oe eu tes | TG ia et Pao eeiterein SU acre itrs ie ee ee ce oecoc eect can some eeenvrs eee ec Govan a eee i) ast erik les ei uc) Pee : Ae teeny tea eo etiree cde aatne iy? a ae aang) in 6 Boise pe ee ee een ees ata Gest Suc te imei Mir cue wee soneSouda Te ree ae re. Nite (his his time alm fer the breath te be one long, smootn and continuous e: es Cece oe ene Ihalation, afd then oreathe out slowly in one continuous ffow. By the tine you foes Wee ees rode ee crete ine Ente isa wae. seach Sct cuit Gee) dies coer asinine cele atdl mace? lapiroam deo until the very end of the Cee ten ia Ge eerie es ornate ng ica ae) automaticaly drop no matter how hard you try and keep it up. Reese Cer ects een at oer oer ia coy COU etter cee te itco cn rye Mie ae eget es cet alc e tenes ieee eee tee ro eee ae ees area Go ee ee tego Cease Paros see CORRECT POSTURE FOR INHALATION - BASIC aa kee Cees teenie i ‘car@tul nt to emph ee erecta ts: Ch ene ene ai eye ies ecncec Ge cee etr uct ye eta ‘einphasise zone 2 only that is, 19 move mainly the lower nbs Cae ae ee rela Cee re ic Peet Ceaee ene oa en nua Peo ae ee ee eset cree ee tas Cir ote Geert eo Gre sat Pee (ae stent rear tenegg s c ORO eco ter ye ee cn Upon ese ©Breathe + book 3432/1999 1240 PH Page 70 Heil aes) ye eee age tev ety figs Moyer uoi ne asee te vaceh a dente nine lec) Oe or tye) Pees asionally do just (oh etre de este | Coase ah Pe Uieiene omen Utes y an eur cater ere na(ee tits ca Serie Cle ies oud ates Bese ey ite ese yee eget eeel elect) Bot Non Gece ‘correctly sh So Ce mE cotta See Mite diver cre i auc nto ich ec ec specie (etn en sore een ete Cito Ses any ere iar teeta Bc ue is itera cee aii Pee aee ei uh ie ied soe ees Ween erate aii to fe ne Cee eee ture notin teem cn Oho -Oenee si scoulig alia citys Grape ta achieved Perfect Posture, This is an essential stage to inaster befor: einer netes cc as nolan thal Asean ceeFlexibility and stretching [Apart from a few lucky naturally flexible peopte and the people who work hart! st staying flexible, almosc everyone at times complains about feeling sift Stretehing joint stability and joint range of motion and reduces the risk. improves performance, Of injury, Sports people stretch various muscle groups after an initial warm-up, which is advisable foc evenybvaly. Steetehing is usually slow and held for eight co 12 seconds ‘or longee. believe in aiming te achieve Rexibiliy for your whole body, hut this chapter will focus more on the abdomen, chest and neck area in referenee to better breaehing Ifyou breathe inappropriately and assume an incorrect posture, there will be an ice ike a tight band around the chest area. Ifyou wane to breathe dezply, the breath needs room to move. Fortunately, i ls a problem that can be solved. All you need to do is ‘let go" of che tension in the neck, chest and eespirarory jously use muscles, stop oversusing the chest and shoulders unnecessarily, and eons the diaphragm and slpcoinen in a more relaxed manner. Your skeletal muscles will respond to your consclous instructions, So by bringing your awareness co the tension developed in your muscles, you can then allow the tightness vo be released by simply suggesting chat che muscles relax as you slowly and dceply exhale. I have seen this happen time and time again, so rest assured itis passible, even ifyow are inflexible to begin with, ‘The chest ancl ribcage area needs to be opened up, because you will not be able to fully lengthen your breath if he relevant muscles are stiff Also, as yous breathing Incceases, you will need 10 expand your chest and slbeage more, so there is space for the increased volume of breath co move ia, Flexibility and correct posture allow the diaphragm, ribeage and abdomen to move freely and through a full range of motion inwards and outwards. When we allow the ibs to move fully, we use mare of our lung capacity, giving the lungs a thorough work out ‘The following body pacts can inhibit relaxed Deep Breathing when they are + face and congue, + cheoat and neck, nFlexibility and stretching pat from few icky natal lei people and the people who work har at ving Rouble most everne ames complains about fling x Stcetching improves pecoemance, jt stat and [oi range of motion and eduees the rik ainjory Sports people seetch various muscle groups ater anil warm-up, which te advable for everybody Seichng is sual sow and held for eight to 12 seco te longer believe In sing achieve Pexiliy for your hole xy, but chs chapter will focus thore an the abdomen, chest and neck area in reference to beter breathing. TT youbreshe nappropritely and assume a lidoret posture there wil be an uomate eiatange Ike igh band arora the chest aes. Ifyou wan to reathe deeply the breath needs fou 10 move Fruinately esa problem that ean be Sotved, al you ned to dole go" of he tension in the nek, chest and esplatory Trucks stop oveusing the chest and shoulders unngcesadly, nd consciously use the dlaphragm snd aboinen na move raked mans our ele russes wl respond co your Consclousfcucttons. So by benuing {your auarenesit the tenon develope in your ces, you ean then allow the Totunes to be elaved hy simply suggesting that Une mules eax a yu slowly and deeply exhale, {have seen this happen time and ne aan, so est sre is posi, even Ifyou ay infec begin with The chest ard age area needs o be opened up, because you wil no e able wo ally lengthen our brenth ithe elvan moscles ar tif. Ao, 2s your breathing ireretres, you wl need t expand our chest and lbcage moe, so here i space for the Increated volume of reat 0 ove Tenby and cortece poste allow the dlaphrag, ribcage and sbdomen move es an though fal ange of motion invarts and outwards. hen we allow the ap wo move fly, we ue more of our lung. capac, gg the lungs a chorough work out The foowing body prs ean inhibit elaxed Deep Brexthing when they are + face and tongue, + throat and neck, n+ book 14/12/1999 12:40 PM Page 12 + shoulders and upper chest area, + diaphragm ancl eibeage, and + abdominal muscles. ‘Some other factors that interfere with relaxed Deep Breathing include: «+ lifting and heaving the shoulders, which causes unnecessary tension in, the neck, chest and upper back areas «+ cestriction in the upper chest, which forces the shoulders to droop forward, and also restricts full movement of the diaphragm; «+ a tighe, stiff diaphragm, which cannot procluce maximal power during forceful «+ overly tight intercostal muscles which interfere with the ribcage from Fully opening, nd closing in an unrestricted manner; + tensed abdominal muscles that prevent full movement of the diaphragm will restrict total completion of a lengthened bresth, ‘Bear in mind that you may have some or all of the above fauls, yet you may stil naturally be breathing efficiently. The above factors are specifically referring to relaxedl, Deep Breathing, So apart from the diaphragm and abdomen not being able to fally ela, if muscles around the chest and ribeage are also too tight, the restrictions will inhibit you from taking your deepest Relaxation Breath. What can be done? «+ Tension should be released in relevant muscles, in particulac: upper chest, diaphragm and abdominal muscles. + All muscles involved in respiration should be relaxed. «The ribcage and lungs need to be expanded and opened up as much as possible. + The diaphragm should be strengthened. (One of the biggest problems I s2e is locked-in tension in the abdomen anct “Giapheagm muscle, and the inability to let that tension go. The positive news fs that as a result of eelaxed and lengthened breathing, the abdomen, diaphragm and lungs work in as a unit to produce a good quality breath. In order to breathe deeply, all he respiratory muscles must be completely relaxed. Especially in the learning stage, muscle relaxation must happen by canselous Instruction each step of the way. The ‘more relaxed, and toned all these muscles are, the easier ic is to breathe fully. By incorporating every aspect required in the act of breathing deeply, the whole breathing apparatus will be able to function with greater ease and with optimal vveosatlity, “The most important points to remember when doing lengthened inhaling anc exhaling are: + The abdomen and diaphragm must be completely relaxed throughout most oF the breath in order to consciously move them. nstreten ana + You must also be able to tighten the abdomen and the diaphragm when appropriate. We improve ous flexibility for breathing by: + learning how to consciously control the abdominal muscles so that yo ‘and tighten them as easily ax you can eontrol your hand! inco fist and relax it agains «+ taking a longer breath slowly and deeply to effectively relax all muscles involved in breathing; + improving posture and flexibility in zones 1, 2, and 3: and involved, directly oF indirectly in the act of pw can relax “+ massaging the tense muscles that are breathing. ‘bs you increase your breathing capacity, and improve your posture, you wil he surprised at the difference youl feel A tense, sunken chest will bea thing of the past. Your diaphragm ancl eps will have a fll range of movement where they were previoysly estrcted. This wil allow you to breathe with ease anc! total freedom ‘without feeling limited and constricted, If yu are noe very Flexible, you are not alone. Most people complain of being inflexible, but in particular, t is commonly men who complain to me that they feel ‘unbearably ight and restricted, Ribeage changes occur with age, and I have foun _men aged $0 plus tend to experience the most dlficulty in learning how co release tension In that whole area, Women who are inflexible tend to respond quicker and find it ezsfer to move their ribeage. In general, unless you keep practising flexibility exercises, the older you are, the more inflexible you ate. ‘The good news is that despite your age, sex and level Of flexibility, you can improve. Even the most stubborn ribcages will finaly loosen'up and become more flexible, The fac is that it may tike some people longer than others 0 achieve basic Aexibility, but if you work ati, you'll gét there in the end. " ‘ean recall the eextatic response of some men I have trained who finally achieved some movement with theie stiff ribs, As a result ofthis. newfound freedom, maay of them would leave the Session with excitement saying "I feel like a kid again” or “I fee! like a new man!" I couldn't help but share their enthusiasm. Initially suggest you spend some extra time on loosening up. IFyou could do some flexibility exercises for five to 15 minutes everyday for a month, you would see a vast impeovernent. Then, you would only need a few minutes a day 10 open the chest ares up. Once you achieve a basic level of flexibility, ts easy co maintain it ‘Most people don’t like to stretch theie bodies ~ usually because chey feel so stif Its 3 common habit to hold on to the breath when stretching, which makes the whole provess difficult and painful, In actual faci, you are stretching incorceety hurts too much. Stretching to improve your Rexibility ean be a pleasant experience: when peeformedl propery nJareatne + nook 14/12/2999 12:40 PM Page 74 Pract train Holding on co your breath when you do streiching exercises vauses pain because the muscle tightens instead of relaxes, Many people avoid stretching because itis 100 painful. As you release the built-up tension in your boely and leaen co breathe and to flexibility exercises because stretch properly, you will actually start to look forw. they make you feel caller andl more relaxed throughout your boxy. By stretching a muscle, you help to lengthen and relax it and help to avoid injury. If you choose nox to stretch your whole body, then at che very least seretch your ribcage area. Whether you are young or ok, male or female, it is worth the time and effort to keep the chest and ribcage area as flexible as possible in order co breathe more freely, suggest doing the flexibility exercises for your whole chest atea fist thing in the morning. Although any cime is good, stretching before you start the day gets you off toa good start. ry committing yourself to stretching your whole chest acea for a ‘month, Once it becomes a habit, you will wonder how you ever started your day. Without i. The flexibility exercises are also invaluable hefore exercising, if you continue stresching, you could actually change the structure of your pasture. As you release the tension and allow your muscles to loosen up from being tight, they will allow your posture co be in is natural, upright position instead oF pulling inwards and drooping forward. You will hegin to notice thar this new Improved posture will be your new natural way of how you hold your body all the time, Because the appropriate musctes have lengthened, it wil nox be a strain - in fact, Ifyou put a bic of effort in at the beginning, you will eventually find chac being in an incorrect pasture probably will be more ofa stein. The stretching routine ‘This stretching routine is specially designed to open up the ribcage and chest avea. Not only can the exercises help you breathe bercer, but gradually they will improve your posture, if you do them regularly. The routine will ake you about 10 minutes to complete, Ifyou are pushed for time, you can choose the wo most important ones (Horizontal and Vertical stretches, pages 76-77) and do them every day. If you are inflexible, I suggest you practise all ofthe exercises for a while, atleast until you have loosened up a litle ‘The most important point when you are stretching is to always breathe out slowly and deeply when lengtbening muscle and releasing the tightness Deeply inhale on the passive part ofthe strexch, and exhale slowly on the active part. If your exhalation finishes before the duration of your stretch, then stap moving at that poins, inbale deeply, and then continue on stretebing. Don't push yourself to hoop stretching, even though the breath bas finished. For difficult strewhes, you may need to repeat this procedure afew times within the one stretch, 7”Flexibilisy aad st A eC Belore you begin stretching (and before Breathing Training), you should do the Set a een eae a Stand oF st stil and mentally scan your body, noting the Re eee kee back: upper, middle and lower, and eis Begs ere eect Serres, Sad et ee ee ee ee eee ees those areas up a bit by massaging them or moving, lease a bit of the tightness, The more relaxed you eee ea! ea ons rere very important that you be patient with the stretching exercises. Even i Re er ee a ee eee ners Stretches for greater flexibility Please check with un exercise physiologist or physiotherapist before attempting these stretebes. Bveryone should do an initial warm-up before bexinning stretebing exercises. The stretches will be divided into wo groups. Stage 1s for those of you who are not very flexible and feel strewching isa painful process. Stage 2 is for people who are ‘extcemely flexible and have no problem stretching, Even if you are flexible, still be very cautious if you have not done these particular stetehes. ‘Most people will begin with stage I and should stay at this level until theie ‘muscles have completely relaxed and lengthened. You may feel you always need to stay on this level. This is perfectly acceptable as most people have great difficulty wi Aexibility, particularly elderly people, many men and muscle-bound athletes 1s[Breathe + book 14/12/1999 12:40 eM Page 76 fant you to try this Imagery Sot ose ak round and another starting at your belly button and 3s the sky. This will help you to lengthen eee ree Ree Coca ene ee eae Pers Pecan eee Ea Sone 2 CoA Ree Ted) ‘This effectively stretche Eee en en st mes F sternum tight up, making sure your chin is Cock ao Era bback and clasp your hands so that your palms Peat ee’ or era ee mene a ee ee Sa Cae ead Cros %Page 1.of 1 4 record was found, Print Surmary| Print Details |" Download # | stretching Pee Bere Oe ee eee eee ae ee ‘frenly pressing against each other. Breathe out eee Pee ee straight and at the same time, turn the elbows h other. ith ease Pe ) es Pe ee ree Dent te Se ae) ea peter any point, you Rave moved upwards too far pore eM) n still Feel the See ea ed ee as eae gently Throat Breathing in and out as I eee ss RETCH er Se ae Pee er cas : ete cen ight arn ease ee ee er Ree ecru Sree omic Sera: Pee et Ml oad eer te ee ona eee tee ce ct gee ae cae hould work Fore on your tighter side in order to. make both sides even. hhttn://hattine.com.au/nrism/renorts/buttonbar.asn 11/10/99areathe + ook 14/12/1999 12:40 PM Page 78 Follow step 1 as ou! Dt = a ee as possible, and use the elbow as a pivot p t ec re flexi eer ee ere eee nas ue Rene ce aes ees ae ar Ce peers fee ee ce ea Leen ete Sg eer ce aka ah Rete tere escent aan uR ac uring the stretch, 7”ee tec eee ea four elbow, Breathe out and stretch upwards era! fiemly pressed to the floor, Be Doi but keep lengthening and stretching your arm and your tors bend. aCe rte as Ce ao ee eee ee eT ea Ser Cees fees ab eee es ek ee aligament the whole time and that you do not lean forward or backward at any time, PaaS ee RR ST Se th @ long belt or rope it you do not have a stick, but they will not be as effective.) {You will need a stick that is fong enough for you to spread your arms across quite it you are not very flexible. You can decrease the distance as your Rees Secs Se eee eee ees ee a een Res gen encee eecBreathe + book 14/12/1999 12:41 PM Pago 80 Pra training ay Pee) CR eu Pee teri cn Eerste ec Peer Oc ee ee es ec oe Se ac) ee ter eg es ee eae en ee cnc Then exhale as you come out of it, still stretching upwards and es oe Sere eas pela Ce ened an a oe oe Coogee Peo era Cece ea See ar er a ree ee ee der width apart. Inhale 2: ee ei eg CaCra once ee eee iching. To come out of t ses Sera eee ray you a eed eee tren a eae ere fie nce eae Miedo cee an te ae era Ss rc er ee er Cee nce ae ee eee te Se eae ee ean ets aces a ere eee eer rst eg ce Re eet a eet eee tae cere ee ee i ee eS pret) orJsreathe » rook 14/12/2999 12:41 PH Page 62 Massage Massage can be used all over the botly for'relaxation, It is also particularly goods part of Breathing Training because it can loosen up the mustles of the neck, shoulders, chest, back, ribcage area, sim of the diapheagm and the abdomen. While all muscles need attention, the most important areas to work on for better breathing are. the rim of the diaphragm and the whole abdorninal area, Massage Increases blood ow to the muscles end helps to release tension in tight, StF muscles. Its also stimulating for muscles that have been inactive, ane! is wood for relieving tenderness ‘Av first you will probably feel little soreness or tenderness when you touch certain body parts, This proves even more that you have locked/in tension that needs Soreness is gone, Then do ic oevasionally as maintenance. You can massage any tinte you Tike, as long as you have an empty stomach. ‘There are theee different options on how to approach massage: one, self massage; two, call in che professionals; three, ask another person to help. How to self-massage F suggest you begin with selEmassage. I will give you a deeper understanding of where and why you feel constrted with your breathing and where you hold tension within your body. For your best results, relax and breathe out when a muscle is being massaged, especially if Feels sore. While your aim is wo celease the tension, do as much as you can handle without too much force or pressure. ‘The neck and shoulders Begin by lying on your hack and making yourself as comfortable as you can. Take a few deep relaning breaths. After a few breaths, begin to become aware of where you 2feel the most cension, Neck and shouklers are the most common problem areas, so begin by genely massaging chem, including the hack of the shouldlew. Ribs and diaphragm ‘Most people find that these areas are quite tender, so cake ic very easy especially he first time. Slowiy and gently rub the space (intercostal muscles) between each rib, from the breasthone right to the end of the ib Then wark the diaphragm area in a general way by pressing the balls of your fingers along the line ofthe rim of the diaphragm where the floating ribs are aached at the bostom of your ribcage. Abdominal massage ‘Te abdominal muscles go all the way from the pelvic bone sight up to the sternum and lower ribcage. Lengthen and soften your exhale, and as you co, dig as deep ax you can without hurting yourself, Work all parts of the abdominal area, especially the middle section, also highly recomavend professional massage. This isan ineredibly effective way Cf releasing years of built up tension in the muscles. The advantage of having a professional massage is that you will be able to coualy celax, and the masseur ean, I or another person is doing ic for you, take ‘Whether you are massaging yours properly access muscles that you or somebody inexperienced could not now of where your problem areas are, and work on them slowly overa period of + time. Remember that ie may take many months for you so completely release tension thar has been locked in che muscles for years. How to give somebody else a massage of the respiratory muscles Fifteen wo 30 minutes is suficiene ime to cover the whole rexpicatory area. Basic checapeutie an! remedial massage techniques are wsed. The presure is Important No enough will aot release the tension. Tao much wil cause an automatic reaction co tighten up, which negates che effec of relaxation needed, Be expecially avare of too much pressure for females as they tend be more fragile and tender, expecially when elderly. Men, however, tend io he more muscular xo you might be able to apply move pressuee. Regardless of their sex or age, check with che person a you go slong chac the pressure i acceptable, especialy ft the ise time 1. Firstly have the person le on theic hack andl make sure they are comfortable and Gently rb the neck, shoulders andl upper chest area to help release some of the 2[preathe « ook 10. 14/2/1999 as41 PH Page BA ‘Work fingers akong the sldges between the individual cibcage cartilages. la orcler to massage the rim of diaphragm, use the chumbs «wo tuek under the sternum area ancl apply long sttokes fron «ne side all the way around ro the other side (Follow the shape of a dome). Use small circular pressure on the upper abdominal area. Move 1 the other side bf the table and knead the fleshy part on the side, directly under the armpits Once again, run the Riagess between the nibeage cartilage starting from the back around to the front to the joining point of the sternum, Then move to the neck andl massage by using the forefinger and miclle finger to work along the neck, Also carefully and very gently press the vertebrae. Use small lecular kneading motions in this avea. Move hack to the upper torso area and cap the fingers in fast chythmic motion, along the top of the Rexh, Then by placing the hand firmly over small areas, making sue chat the palm is pressecl against the skin, cteate a cupping effect. Create a vibrating effect hy gently shaking the area then lifting che hand! off the skin very quickly (called the ‘Suetion Techaique’) “Tuen the person over. Place the palm of their hand around the shoulder blacle Lise the same long steokees to massage the ribeage cartilage. Use the same ‘kneading motions to massage the fleshy area at the sides and to once again massage the nevk area. ‘The Suction Technique can be used oa the back, Finish of with an overall gentle rub for as long as desiredAbdominal Breathing known as che best method of breathing to relax the ie Breathing, Your Abdominal Breathing is widel mind and body, cfs ake easier to geasp than Diapheagm: abdootinal museles go all the way from your pelvic bone up t» your sternum andl lower ribeage. These muscles tighten when you are scared or stressed, In order to relaxed. The aim of Breathing Training i co tain the athe deeply, they need « se abdominal muscles to be nacurally relaxed most of dhe cme, but ao 10 be able co tighten chem and make them stcong when necessary. We will Hirst learn Abdominal Beeathing in aIving position, Later, you ean ery ie keep checking thmughoue chat when siting, You should only use Throat Breath you are doing this (NB. Technically we don’t breathe into the abdomen, Ie expands as 4 result of the downward movement of the diaphragm, Burt Its helpful co ‘Imagine’ you are ea.) Dbreathing into the abdominal ‘ASOOMINAL INHALATION [ABDOMINAL EXHALATION ‘Abdomen expands ‘Aislomen contacts asJprestne + nook 14/32/1999. 12:41 Page 66 PG ea ie Nl es, ences : (ee (oe ears) ole ie ace 0 ee eae Sy ee Cue lente Ssh Cee ae Cee aster Where to place your hands during Abdominal Breathing ‘When the instructions ask you to breathe into the abdomen, plave your fingertips on. your belly burton. Use your imagination and visualise pulling the breath only to that point, not to the upper chest as well Gunter tir Ne Seneca eh ere ae eyesore ean ears ae eet Se hy cee aia ed car ae eee Gey (abate astoletea nat else imi: (tiaToes Seige eR per upc Dies acces OSU ge cen cite venue i aie ieee ee cca eee tec etree hota ad Pee en een tenn sce ike Sack ce Pe ee tice ee) reise css CO Gi ee Ui sh eti t etes Cy tou ecco ey desert ete a ce Le ee HU acho es ence cae ee Te nie pies si cheers ee ete eee reac op Police iss) Poe ue oases aint) Rey eco orien er aero ieee ie Aes aie ate Oe ieee ee mee Wa teenies Ce eet Foi a nee Gia Gye eae Tet a COU este tee ene etoy ce) eeseeaco, Tia erie i inoue weiss) een ne ey Giese (eee bes gemree ater Min aunt Cue cet gee Coens then Breathina. The digphraum is hatuially, ane the fb cage should barely mave, for this exercise, wé wart only zone 3 to be w a|preathe + hook 14/17/1999 12:42 PM Page 88 Diaphragmatic Breathing |As previously mentioned, Diaphragmatic Breathing is a much more challenging, method of breathing co learn than Abdominal Breathing Your breathing can nly hest meet the demands ofa strenuous dtaphcagm is fully utilised. You Gen conteol the “kind of breath you produce and adjust t according to the demand. Furthermore, when the diaphragm and abdomen are relaxed, they can move 1d in a controlled manner. If you want to consciously Fengthen an exhalation, you need t keep the abdomen relaxed ~ rather chan ught ~ even as i's moving . This allows a gradual movement upwars. Icis Only at the end of the exhalation that you are required to oe consciously Uighten your abdominal muscles. (Only when you can Fully relax and tense the abdominal muscles and diaphragm ean you inhale and exhale for a lengthened period, You need ro learn co be able co relax or tighten the abclominal muscles and diaphragm at will. For the exhalation, tivity when che slowly, powerfully, upwards, downwarels they must be relaxed for them to move as you consciously direct them, enabling you to mowe them upwards. you are not relaxed, the breath will stop as soon as the abdomen and diaphragm ave tightened, which will probably be after three or four seconds. However, by relaxing them, you could exhale fora lengthened period of time. The length ofthe inhalation is determined by your ability ro keep the diaphcogm intially firm, then, after a certain poins, relaxed until it contract. You need to be able to emphasise and move the sibaye and barely move che upper chest ~at all times; and the abxlomen = only some ofthe time. (It is acveptable to have minimal movement of the upper chest, although experienced breathers are proficient at it without any apparent movement.) You also need to be able 10 move the ribcage inwards and outwacds without dropping the ribs or upper chest. \When I ask you to work the diaphragm and ribeage area, place the heels af your hands on the ribeage on the sides of your body, notin the middle. Your hands stay positioned on that part of the body, so when you exhale and move your ribs inwards, keep a good grip on the skin aad allow the hands to move as the ribs do. As you exhale, the fingersips will move towards each oxher, and finally couch at che end! of the breath, As you are inhaling, the ribs should open outwards back to the open position and your hands wall part accordingly.Diaphragmatic Breathing ces Sree ae Teo eueiecae io ter ic Tore Ge a eee Wa eer ces le mete EU aie forbes re eee etc an Ponen hee a ec ec ene are Geen ie aie ie a Pe ore eels ory gn Pe ue ree ae Me ie qe eri esc as AG eh eis ie any etac ites Pee ceted Tk pists hee = ait perce Nest find the end of your sternum end place « Tee peste 1 call ths the Pe Gleicns ip cinicen ee Sbsrlces Gora cae a abslominel caftents, What you are feeling wlth your Pao ce Bee ee ee gee Oeics toc iec. Geis ete is ey ier cee Aphis ile core Cee hy ety ee eae rata Ce ee Seine ie racy Cree eee Coote ea carat aca Pe ee icc ee Oe hye ancy a nese) Seale ‘ en ae bi ene Pe eee uel ee Hive gt hienn eos[preatne « book 14/12/1999 12:41 eX Page 90 fie oe eee eee eo ee lnc eel inwards with your fingers and thei pause: K ese ney Eommforiable, You need te keep applying « genile piesuye to make sure Nedere ea ere hi tont nes eee aut: fe ae ee Oto ne oer oe (ie ee Vee yey) tise upon se cue wnel asn eee) Oe eee Mor yea Pia rae Chay te eel Ret ee seine lel Ge eects etc tre gic Bap eon ences evenierecs ea Siesta ican (eevee ceva (sce Cire ter uenign ea Ue peace ido five short breaths without feeling en nc eh eerie tec cuss ee ence eee Fwy e ea (ee eis col tec rar ete Get Ge epee genev ae Pour oe Mimnet teva nome cect con at Dorie tems Wipes eter ter cyldlaphragmaric Breathing ota ta Gare ee ri ae Acnies Ws en etn gece Mya ines. io ie yc a oy ie stale a incre re (egies aii eee ee Rca siooly end Ging It to the Pe ee ete ihe att eat Ceres Geile Coe ee (Sie manners Weed (is ier oo) eet Rous ceeds acre et No Westar a eadccuc i) Gee ees en or oa ene Soe silva ie ey ee a patie tag ican : coe Rie ry teeta ea een aes aise Pee ean ae ent pte bee) ie eee oie Saisie ution Weenie Man tea cane ee ee eee eae esr ba Bo this execs cnt sou uly gase Un ye een Core vas Gr ete oe ocha ate ores ee the laphragm with younger F eden ances Cotesia, ae a Cy ae see Feet ed alipers tea oy Gila GaSe rotatany cena) Coe eee evi erence at Ge oe Ore ian ay Co iese te aid or hee con as Vere Meee crete ne Sue egete Sern fg nBreathe + book 14/12/1999 12:41 PM Page 92 TRAINING THE DIADHEA GM. uh ie esa chan Dar atl he Gece iyi EO cepa ale ays Gee een wea rose ice : aE CT Ge cece as Oise Wane Sete ica tis ede oc re Poem ie uN acceler cits cu ede a ei et orien en Gy cic sea yeu Teo eG eit oiosinh a paces ait ea Pee roc ie stig eccn rota op (a ia Met pe tage Wns hen sie ty eae Bo ee es oot a oat eaten tsa Pet ie ev eeeceemibe scopy wie, | an Jour upper chest oh Your biel ui. Corstantly aiake sure your Siete etc concn Ba Gecrestl sane Peta b ed a ecko tio et aa Cote Gey een Wore. Dt gue a eae gen ets yer e eevee oie Spel MMP IO soles ei cate tie, SAU tela Kees PUT ee aat eae tlassrsstn) tn OH eT iit: oe Be es aeee ober sy oe Censure et ge rene fey ocean cee eo cen ha Meese es lees ween (oy ronan: Ce ee op) ee ree sei curt ica eno cls eat Ci sie ee tenes hie (ee een Chenoa es Seria biome wear tees arnt sfeact your diaphragm, then cough and you will feel it, Start Throet Ge ieee betes Mine eo ieee Reise erection Oe eetcetewete Wee seat terete oom ere var ertecuace: cate feels enclosures eas a Seeger ee GiGi cat evra isceteye ics cice Bayo ete tots eeu UG Cay ea aN Se ep 3 Ae aeyeestoy (acters cn ine eee tae Goi rtisne ane) erates erage means cic cae ee sce ye el eer ei eo wane) 3 Poverty Ue eel Cras: (OE enlist eee civil Cac Dees cie Hib incur asec 2[nreathe = hook 14/12/1999 12:41 pH Page 94Overview of Diaphragmatic Breathing EXHALATION stace a sack 3 Stace? STAGE INHALATION stace 2 stage 3 stageBreathe + book 14/12/1999 12:41 FM Page 96 The Diaphragmatic Exhalation We will now bein our first lesson For the Diaphragmatic Fxhalation. This is much ‘more technical than Abdominal Breathing, but the results are well worth the effort. At fist, it may seem like there ace many points to remember, buc keep practising ancl you wil soon put it all cogether. ‘The Diaphragmatic Fxhalation significantly incorporates the abdomen, but another focus isthe lower sibvage co che extent chat you can see and feel it opening andl closing. When you can perform this kind of breathing properly, you will be able todirect your breath and body to do exactly as you wish, and you can begin to fine tune and vary the exhalation Before we begin, T would like to remind you to keep checking your posture times. Aim for the Perfect Posture described on pages 64-70. Also be wary of a bad habit that often occurs cluring the exhalation; dropping the shoulders and upper chest in an attempt to expel chat excra bit of breath. The chest falls forward with the shoulders rolling off the floor, dropping downwards. The chest then drops and sinks, nd does no allow for a full or good quality breath, Whether this occurs atthe stact Df the exercise or towards the end, itis incorrect procedure and should be avoided all “The challenge is «0 complete the whole exhalation without any obvious involvement avall from zone 1. Ik doesn’t matter (Fat the beginning, che exhatacion fs a bit shorter than you ‘would like, The only way that you will achleve a full and lengthened exhalation is if you keep the chest and shoulders raised and still. By using zone 2 insvead of the upper chest, you will ultimately achieve a much longer and better quality breath, Make ic a point eo alsvays aim for quality no matter what i€ rakes. Duration can be achieved afler quality hax been instilled, In the early stages of your training, you may find ic difficult to keep the shoulders and upper chest still. This is normal. As you practise, you will begia to find that you ‘can eeach halfway through the exhalation before there is any obvious upper chest movement. Eventually, you will be able to reach the end of a tengthened exhalation ‘without any obvious movement of the shoulders or upper chest. “The other tricky part of the exhalation fs in controlling the timing of che eibeaye ‘losing inwards. If you close the ribs straight away, the abdomen is limited in its range ‘of movement and the exhalation will end n'a short and incomplete breath, The ribcage must remain wile open in order for che abdomen ro be able wo Fully work ies vay into the ideal position for a lengthened exhalation. 36mac Breathing ‘The Diaphragmatic Exhalation srace? fincage is opened up as mucha pone (Gemernber to erly use good qualy Thos. Breathing). The upper chest showers are Upright and remain thet way theoghout In order to achieve a lengthened exaiton, you ‘rust kep the rage open for as lng 25 You {hn lows om fr te abdomen to wy {nd gradually move unwards ter you have dawn the sbdomen upwards Slowiy and gradualy cose the ribcage inna (Only toward the and should you tighten the siodomen, and Tish s te ribcage 8 cosad inwards much 25 posible without rapping {the shouldes and upper hes. 7Breathe + book 14/12/1999 12:41 FH Page 98. Remember: for the Diaphragmatic Exhalasion the emphasis and focal points ace predominately ehe diaphragm, lower ribeage anc! abclomen. Meron ig es ew ra el Geecdr eed nis DEG sie cece cio sWeimcv at iuuraiccenen ich Sasi none hem ru ies ute Materia oa) e Gon ciscrip Wueeye Mewar hoo ar win Wayne Care ne Ce ae cee et ey Gene en Bei i not COW Mi tt as vataged crc mgd ccc Ge eee ae ie Ginee eear iota ln ge oer e aed ae el Geo a ee ciure Cree a1 bis Cot eee (ik pet yy slolacaliiolin ie Hifection or your chest and your neck ts lnathened. Pressing feet into the f move the pelvis upwards, The spine will Very slowly begin to flatlen and should be: eo acl cane Tota etlie ie ase) ‘ (SDiesia asiie todas se a Gases eogredn dilate ores es Tae ty ce °sDiapheagn By ene ee i oye ie ois eee ie cari eas eee Gegee at maincer ont te fen though you have exhaled completely. You must finish the exhalation syithout loviering the upper chest at al, or you will ever achieve « fully completed oe we eaiicg ets See ce uhe Gt Tey eer Sei eeier edu teccunaest ale CG ele way er anid weanieneae lant Soe eee easel coset Poni Bree Gees Dare tee atk: Bila icine sett: Ti eee atta weve the vaguest laceriat: fn 2 oxoner) Ui ver Nac aieeot Wi teysaee) Cee POOn ii on ie edie gccuur ee een mmncnyno cms) RQ Melee iecn anterior orenmen gee Onan aeeteenme orig qmaye upwards, This will result fn the breath boing Instantly cut short, Helease any urgency or tension, remain relaxed and take your tine, aes rte nein salami Cecinppiean aa tey tue. Cre ite) ates See aa een aie ec ewe Ve es cian ee (aieaena tn ieee a alk throughout this process. Constandly remind Re oh eRe dite Coie cen unas Po ios oe cul Gane ie AUG Osage re ere caticeescis cig cr eee Ve ee Wotan Shoes erecta it Rea eaten oeanen ans er uric a fi Be eae ae ce en Ga out eis a? Ch a Soe re Oo ORE fe icges cae ant ec ene ecisstteteyeer er PS ses ecea aeliarlp te (cele) tie tier ariel ce Sse ean esi Gis ue ey Ge Ger ieee rs Mc udrmiy oe les a ects ee Uo ea se) ee nc) Ese engines la : ay th °°Breathe + Practical train book 34/12/1999 12:41 PH rage 100 iho ee ce sre cer ei a cea een ee etc uehil Westra igst (ee caqie ote ca cane antsy in ea Oe ee aa te See ee end) any nae lee e in eet gee Gre doce ca le es ei a! Poe ee Rea ic eo el ee eg Se ete gies onc ae tcle et iicGa Gent eit (emrec ssa Goo ee i nee te en et ee ee ee you ee eae aD Get Hetiey because this means the daphvagrn & faling more tine to completa its full Petey Voi Osan metueen Ace hoc cetera Role take Sense onesie tei rataareamewio Oy erie) One er or esa ‘You will know when the exhalation has been performed properly and reached its absolute completion when the following occur exactly at the same time: + ehe sound of the exhalation has finished; “+ the abilomen is tensed to what feels like its maximum; + the upper chest is still up and open and the shoulders are flac on the floor; and, ++ both sides of the slacage ace in cowards each other as much as possible and still rounded, like a harcel, ‘While you might be used to seeing a dropped chest atthe completion of an cextencled exhalation, for good quality breathing to occur, this is incorcect. Have you ever seen a singer's chest ancl pasture collapse at the end of a note? Fven the most powerful opera singess perform with their upper chest constantly up and open. Faults to look out for during the exhalation: + Sound and movernent not finishing at che same time. The breath muse finish at the: exact time of the final close of the clhs and a fully tensed abdomen, (One shou fot have finished before the other) + The sound of the breath weakening at any point, especially cowards the end. Ie ‘must be smooth, consistent and relaxed, yet still with a certain amount of strength init, even towards the very end. + The breath being too short and oo hard 100Diepheagmatic Breathia + Shoulders rolling forward off the floor. + ‘The sibeaye dropping, (They should move in cowards each other, not downwards) The Diaphragmatic Inhalation In normal breathing, the Inhalation process (in terms of aieflow) is slower compared 1 the exhalation, even though the duration of the exhalation is longer. So for normal (abdominal) beeathing, the two phases of ahalation and exhalation are nor che same, with respect 10 airflow and duration, Breathing Training teaches you how to inhale much fonger and deeper than for the normal breath, The inhalation process that you will now be instructed on is not thae much different feom what you have learnt with the Diaphragmatic Fxhalation. ‘The principles are basieally the same, so you will not ned to learn @ whole new se of ‘unfamiliar instcuctions. ‘Almost everyone Finds the inhalation the mast challenging aspect to grasp ~ 50 don't feel frustrated or despondent if you don't achieve results immediately. at's e-cap on significant points you have covered s0 far for the exhalation, Which are also relevant for the inhalation; you should breathe in a slow, relaxed manner and while there should be no sign of force, the breath does need to have some “oomph “The funclamental aspects crucial ro successfully learning how to improve ancl lengthen the inhalation are: + how much control you have over the bresth and diaphragm, + how slowly ancl gently you breathe, and + how you regulate the breath with the eelevanc body parts and movements involved, ‘Again, as with the exhalation, the biggest mistake i to inhale with an emphasis ‘on the upper chest area, It is your mental commands to the body and a powerful use ‘of Throat Breathing that will help co move the ribeage and control the diaphragm. You do not need! to move your shoulders and chest. IF you do, then you will lse the power, strength and control that the diaphragm can give, and also the duration and ‘quality of breath, You must give your mine! specific directions, thoughts ancl visual images, otherwise you are more likely to move the upper chest. T have found certain images, to be useful when practising the inhalation, such 28 a bird slowly and gracefully ‘opening is wings te represent the sibeage opening and closing, (1 will give you more ‘examples of useful images as we move through this section.) ‘The abdomen will move towards che end of the inhalation, but only a fraction ‘compared to Abelominal Breazhing, As with the exhalation in Diaphragmatic Breathing, the main aetvity isin zone 2, with only the diaphragm and clbcage area 1o some extent, but only a litle, which fally expanding, Tae abdomen will expan orByeathe + book 14/12/1999 12:41 PH Page 102 should be towards the end of the inhalation. You should allow she abdomen to expand! naturally during the inhalation, as the eibs open up. Ifyou facus on expanding the abdomen mote than on opening the cibeage our sideways, you will change the ‘syle of breath, and your inhalation will noc be as long. Remember, i is the diapheagm that is the master of breathing, so put the emphasis on It forthe best results, ‘especially for the Diaphragmatic Inhalation. Ifyou are still having difficulty maving the ribcage without obviously moving the abdomen, go back and re-read the seetion on Emphasising Body Parts (see pages (61-63) and practise those exercises again Fecteau Macuatetsina targa mate ecu aio ema [Sentra dy. tet apogee vo‘The Diaphragmatic inhalation STAGE ‘Ta cage i close inwards a¢ much 3¢ pisble, The upper chet upright and remains {hat way twooghout In der to achieve a lengthened inhalation you rust use a good qual Troat Breath to pul {he breath n ad ate same me, you must continue to Kea the incase inwares (se your hands to help you, ee page 107). Its rely Important fod ts lage for 2 long 8 passe. ‘this stage, yu gradually open the ome) ‘Reeage up bat lai to teep te obdomen Upwards and ld Sey. ‘Onlin te lst stage towards heer of he Inlaton should you (aredulh)completsly relax your abeoman. By the end the Meage has epened as much a posible without the Sheuler ane upper est iting, The abdomen fat expanded anya ie tt 03Breathe + book 14/12/1989 12:42 PH Page 104 PRACTISING THE INHALATION Tp inbale for a8 long as you possibly can, you need io niake sure you begin at the Picts edi ee tee eel ty saint cae Gee cee) uous he ease et tulee fee le ied at soa casi inoc on rac Petty seit cee etety ones ee Bi ie het ine ve Hens Pees Stee oe a en ee) Gey ree cee dy Gages coger en Di ee aioe ee ean a cet ao) Pee ree de logit slvtehie ss camer leivaes oils alloy thie ta happen, you will (ore your control and also the dustion of your niles ere civil TS nS erice ts cen teen wi clin. ge the technique to hold the diapiragm up with your f Br ts urge concen ile ailen eProps Pe ene rr nae ia ar Re ane or eee gee MOE eau rence cava ee eso Gas ls ey Notion tear rece ci nee iert aiiigaiiait HCl ye ey ee ee yea atc Coe eens gone TUE aie Wenn tee gc cent cenrt Eipee meee iG a ctieg nd ieayeimel does mntn: Imagine breathing inte that specific point without moving anything else, inclucing, Seine Pe ee ee ec ee gga eis sete oc a ramen Merch 7r ets Eerie aa) Chl et Tee ican: Pi oine sepe to ea Hipeie i Wee seal soars bie taeesot cea tn Guia itis vated de eo ure ean) cautecs Foie testi vel eet cna enter te i oe ae ite) Gi We TM seco antec irvine caters ic Recent en ‘ oehragmacic PU emaichedt ei units | tenbeaatiae ay lie cena ari Cem ee eral nea ont) (eer rsrotts teres ieee cess eee eet tan Tey ie lh eee) ye eect nent clin oe eae ena p ee ee POU eas Poe Co OSes iyenl valet) Reis apn here ge ieee een eke oh Ghetke youtsel ater you lave completed your ‘ull Isholation to meke sure that ep Oe eee mcr irs beau: De os aC ac, al ts aye ti aak Thy in Doe et cso ter ee sieii yale its Cl euee itg teenie ry ee onus CGE ere re rie teats bisa ree ssaveese hn) ETH etnies ss SAC Vet Sake ee eee ot Cetra este Gaius eo net teint) Pica tee gic sree one Tein te tetanic ety enna Mees ine wader Nee Cet Seis aee i ots Sea eves chronicity, low and the lecelk Of tie ibeiation. As the breath continues, the Peeves) Coie Geir animacion sea a Se ee ae mses te seine a Oia eatin Rc en Be le ete Tene ae foe nan Gan ote cine: Ge gis asain ete cee agitate wuntp neti, CE neste cern es Ge ane en aN 2 er ci FoI Ge ORO Pesca tise i) Here) ON nse ye iain mua cy stata a: Byte oUt coe iciinsdeo. (Oct as ech yc) 15 thingJprextne - book 14/22/1999 12:41 PM Page 106 Ga ic nee eet ue Ger eedic areal antler Be sent ret aver ee) aa ee Aa Re rn es ee cde ye ice elie) Ifyou concentrate on using your Throat Breathing effectively, you will notiee that you ‘can move your cibeage by the power of your breath. You will find that with the proper support from the abdomen, you can slowly but surely keep opening and expanding the ribs more and more, Your lungs ace elastic and can be sereeched t0 cover a tennis court, so except for the constraints oF the ribcage, do not doule theie ability 0 hold a voluminous amount of 1 will restate heve the inone tiny fraction of a breath ata time, Visualise your ibeage slowly but surely expanding horizontally one millimeice at atime. Keep the diaphragm upright and do not allow it to drop at any stage. You need ro let the diaphragm gradually fatten, maintaining control until the very end of the inhalation. portance of breathing in increments. Very slowly, breathe You have completed a good quality and fengthened inhalation when: + the diaphragm has flatcened + the ribs have expanded sideways as far as possibles + che sound of the breath finishes at exactly the same time as the ribs stop moving + che abdomen has only expanded a lites + che chin is towards the chest and che neck is lengthened and + the shoulders, upper chest and ribeage have not lifted upwards, 106Diaphe 107Breathe » book 24/12/1999 12:42 PM Page 108 CS) ay ie veel geclnctia! ee ecco Now cheng the brestt slightly by adjusting te volume of Ferciib g ese en i Cie Career no: cs RNAs Ceci oice acy ven Boosie ie Gey tages eee ee ee ges ies OT eerin eae Geen eter any ye er ere ee ster CS ecys ae ner eon car) Cebunes cettiieditn iene redaeeer on es ee) eee) Peele esi one ene this Let the diaphragm conto! the movement afd fea the way rather tha the Gee i eens ees Gt eects ea eae ga Pekan need: Puc ee) ese eee yeni ace The Mega Breath Tonce met @ Greek man whose surname was Megas. He told me it comes from a Greek word meaning ‘great’ as in ‘Alexander The Great, ft was the perfect name for the following technique. This technique is similar to the Breathing Awareness, exercises, but a lot more dynamic, The aim of the Mega Breath is to uy and breathe your greatest, longest, biggest and best quality breath. In a sense, the Mega Breath isbringing the entire Breathing Tealning progeam ouxtined in this book together. Ie is the breath chat breathes all breaths! “The importance of practising this technique is crucial for building all he muscles associated with powerful and lengthened breathing, Every time you practise this exercise, you strengthen the muscles that you need to breathe optimally, In order to do the Mega Breath properly, you must keep in mind the following factors: + ve only a very gentle Throat Breach; + avoid straining your fave and neck ~ keep them selaxeds + the shoulders must never move upwards, downwards Forwards or backwards — keep chem absolucely sill + the upper chest must not noticeably move and it should noc look like inflates On the inhale, ave deflates on the exhale ~ keep it in the upright position at all times: sso you have Perfect Posture; ancl + challenge yourself, but be very careful! Don’t straint ‘Be careful not £0 overdo this breathing exercise, People with a competitive nature ay try to push themselves beyond theie limit, but you will only do more haem than ‘good. Years of consistent teaining cannot be rushed in a few sessions, Its imiperative 10 be relaxed before you do this exercise. Always stretch the whole chest area, and take a few genele breaths first to warm up your lungs. Also prepare yourself mentally Twill give you instructions on the inhalation and exhalation separately. hater, You may try 2 Mega Inhalation and Exhalation as one, But you must practise them in isolation first to build a foundation, RA Diwan ass. ccleas : Cite ene te iene Moe sen chs el (a revatio Cee ei aorta pane cay | Ge ee a cece ee oo tonrs or gees danas ene teu ae ea Merely cane ay seo Va Tocca eee siriaiic [nhalation, You cin never exccnd your db» fully you fet the Center ee ee yore ee iain aie Te cn veto artery a Cine elias Pe ir ai OC eno oie|preatne « ook 14/22/1999 12:41 PM Page 110 Celta in ioc ne ese eal eels Cero ee eee Sempre senencuce cicero Sea (Versi caielg seer ieee eee ecgen enti! 1) EV depos) eg Bice ss te Ue Bree eas ues cte waste emt ouitay ie erent ot eed et (aii: eu ten Si eas ec ore Wurst geo cauel git ge Geer coisa a feed PnP ra winch Me ees cece ld ee cn Cee one emer ees Meera s ane meat toc eng icra I suggest that now is a good time to re-assess and time your breathing 1as you did on pages 46 and 50. noBreathing awareness exercises The importance of Breathing Training and breathing exercises The purpose of breathing exerses is develop you breathing intern tefersed to a5 “ternal Breathing Fxercises”, Whit some of them ean be performed wc (limb or boxy) movements, most of hem are done withent any demanding movemient, therefore, they de nt exhaust ehe beady fa any say. Wb they eannoe ly ancl are eercinen’y hey can ofler another rngeal exereine, CRxternal Breatbit dimension wo your overall breathing tesiaung, Dun’ wnderestimate there penwer inyprove your breathing and! steengthen the diaphragm. Any goo anger will cell your Df the importance uf breathing exercises ts part of their taining, cegime ltlerent kinds of breathing exereses ~ Bo Everybuly can benefit front dour mesial ane Esrernal, The man aint is co practise 2 vanety, For example, fang snc Juv Relaxation Grenthing i lst as necessary as is vigorous breathing a result of to ury and sport, The combination will give you a perlect balance and iis i For your general health, ity erucial to” neaeponite orl ay pare of your deepen your breathing somehow. You will all choose different methods that suit you. al and satisfying while, you will art 1 notice a difference. You wall begin ( experience ded breaths withoue any strain, This is @ sigh that you are peogressanys pertecely wath your whole manner of breathing \when you exhale and expel as much as you G mounts of aig, Naturally, becuse a vacuum has beet created, your body will ally al instinctively repkace that aie, driving you to much deeper ‘than normal, So you will be gwving your body an appratamty te jul in a lange amount of fesh aie aad removing stale ale sna 1 you are immobile hecause of illness, jury oF you ny frorn surgery ile do most Tens of and having to bec! vest, you sill abviously be na Breatinn eercines, But you ean still do tater ial Breathing exercises whilst yo are siting still ov lying davwn, And! as aa alteranive fa exereise, you vould alse dea separate rraming program where you can do some Deep Breathing, andl at the same ume, aetively mowe your dems and\or legs,