Breathing Technique

Breathing: Three Exercises
Three Breathing Exercises

"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:
advertisement
<script language=JavaScript src="http://rotator.adjuggler.com/servlet/ajrotator/235936/0/vj?
z=weil&dim=235960&pos=3&abr=$scriptiniframe"></script><noscript><a
href="http://rotator.adjuggler.com/servlet/ajrotator/235936/0/cc?z=weil&pos=3"><img
src="http://rotator.adjuggler.com/servlet/ajrotator/235936/0/vc?
z=weil&dim=235960&pos=3&abr=$imginiframe" width="300" height="250"
border="0"></a></noscript>
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.

Breathing Technique

Uploaded by

Copyright:

Available Formats

Breathing Technique

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Breathing Technique

Uploaded by

Copyright:

Available Formats

Breathing: Three Exercises

Three Breathing Exercises

The Stimulating Breath (also called the Bellows Breath)

 Exhale completely through your mouth, making a whoosh sound.

 To begin the exercise, count "one" to yourself as you exhale.

Try to do 10 minutes of this form of meditation.

You might also like