Very Simple Breathing Exercise


Sit down or lie down.
Inhale slowly and say to yourself I am...
Exhale slowly and say to yourself relaxed.

Breathing is not something you DO. Rather it is something which you ALLOW. (p.26) The problem is that we don't allow our breathing to occur smoothly and naturally.

.
Image:
.
Irene Muller
.
.
.

Tai Chi Breath


A very fine, short (though not shallow) breath exercise comes from the Chinese Tai Chi Chuan. Three short inhales are done through the nose without exhaling. On the first inhale, the arms are lifted from the sides straight out in front at shoulder height. On the second, the arms are opened out straight to the sides while still at shoulder height. And on the third, the arms are lifted straight over the head. Then, on the exhale through the mouth, the arms are moved in an arc back down to the sides. Usually, ten or twelve breaths are sufficient and will not cause light headedness. If light headedness should occur, simply stop the exercise. This exercise also has the effect of really opening up people physically. In subtle ways, this exercise uses the body in leading the mind and spirit to greater openness with each other and the environment.

.

Breath Counting



Breath Counting


If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.
.
Sit in a comfortable position with the spine straight and head inclined slightly forward.
..
Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.
.
To begin the exercise, count "one" to yourself as you exhale.

The next time you exhale, count "two," and so on up to "five."
.
Then begin a new cycle, counting "one" on the next exhalation.
.
Never count higher than "five," and count only when you exhale.


You will know your attention has wandered when you find yourself up to "eight," "12," even "19."


Try to do 10 minutes of this form of meditation.

(Note: I would recommend counting up only to four: four is a more balanced number, a number of wholeness.-- sparker)





Image:

The Stimulating Breath


The Stimulating Breath (also called the Bellows Breath)
.
The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.
.
Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
.
Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
.
Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

.
http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

Source of Image: Irene Muller

The Relaxing Breath: 4-7-8




Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.
.
Andrew Weil, M.D.

.
The 4-7-8 (or Relaxing Breath) Exercise
.
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
.
Exhale completely through your mouth, making a whoosh sound.
.
Close your mouth and inhale quietly through your nose to a mental count of four.
.
Hold your breath for a count of seven.
.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
.
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.
.
Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.
.
Subscribe to: Posts (Atom)