Three Breathing Exercises - The Art and Science of Breathing

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My Comment: For those with respiratory difficulties [i.e. MCS, RADS, etc ],

remember to go slow especially with the 4-7-8 breathing exercise. This needs

to be adapted to each person. Maybe start with 2-3-4? or 1-2-3?

 

The Art and Science of Breathing

 

Three Breathing Exercises

_http://www.drweil.com/drw/u/id/ART00521_

(http://www.drweil.com/drw/u/id/ART00521)

 

" 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.

Since breathing is something we can control and regulate, it is a useful

tool for achieving a relaxed and clear state of mind. I recommend three

breathing exercises to help relax and reduce stress: The Stimulating Breath,

The

4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath

Counting.

Try each and see how they affect your stress and anxiety levels.

Exercise 1:

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.

 

If done properly, you may feel invigorated, comparable to the heightened

awareness you feel after a good workout. You should feel the effort at the back

of the neck, the diaphragm, the chest and the abdomen. Try this breathing

exercise the next time you need an energy boost and feel yourself reaching for

a

cup of coffee.

Exercise 2:

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.

Exercise 3:

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.