breathing techniques

NEVER LET THE FEAR OF STRIKING OUT GET IN YOUR WAY

Babe Ruth

BREATHING TECHNIQUE

PROPER BREATHING.

While breathing is a function most people take for granted, rarely is it practiced in a proper fashion. Before beginning any technique it is essential that you learn how to breath properly and fully:

·  Lie down on a rug or blanket on the floor with your legs straight and slightly apart, your toes pointed comfortably outwards, arms at your sides not touching your body, your palms up, and your eyes closed. This is called a "relaxed body" position. Take time to relax your body and breathe freely.

·  It is best to breathe through your nose, as the tiny hairs and mucous membranes filter out dust and toxins from the inhaled air. Keep your mouth closed as you breathe.

·  As you breathe, your chest and abdomen should move together. If only the chest seems to rise and fall, your breathing is shallow and you are not making good use of the lower part of your lungs. As you inhale you should feel your abdomen rising; it is as if your stomach is filling with air. As you exhale, the abdomen comes back in, like a balloon releasing all of its air. This inhale and exhale process should continue comfortably and smoothly. The chest and abdomen should rise as you inhale and fall as you exhale. The chest should move only slightly.

DEEP, RELAXED BREATHING.

Although this exercise can be practiced in a variety of poses, the following is recommended for beginners:

·  Lie down on a blanket or rug on the floor. Bend your knees and move your feet about eight inches apart, with your toes turned outward slightly. Make sure your spine is straight.

·  Place one hand on your abdomen and one hand on your chest.

·  Inhale slowly and deeply through your nose into your abdomen to push up your hand as much as feels comfortable. Your chest should move only a little and only with your abdomen.

·  Continue step three until it becomes rhythmic and comfortable. Now smile slightly, inhale through your nose and exhale through your mouth, making a quiet, breezy sound as you gently blow out. Your mouth, tongue and jaw will be relaxed. Take long, slow, deep breaths raising and lowering your abdomen. Hear the sound and feel the texture of breathing as you become more and more relaxed.

·  When you first begin this technique, do it for five minutes. When you become more comfortable with it, you may extend it up to 20 minutes.

·  Upon ending a session, stay still for a few minutes and try to keep the entire body relaxed.

·  The purpose of this technique is to develop a good, relaxing breathing method. It may be practiced anytime, especially during stressful situations.

The above technique can and should be practiced everyday. Being a natural preventive measure for reducing anger, anxiety, depression, fatigue, irritability, muscular tension and stress, there are very few side effects. It will take some time before you observe any profound changes within your body and mind taking place, but practice diligently and patiently. You will eventually realize that you have more energy and are much more relaxed.

It’s not whether you get knocked down; it’s whether you get up.

Vince Lombardi