Lesson 22 Breathing exercise

Preparation

The first time you do this exercise it is best to be lying down. Find a quiet place where you will not be disturbed for at least twenty minutes.

Instructions

Step 1: Which type of breather are you?

While lying on your back, place your hand high on your abdomen just below the rib cage. Take a deep breath. As you do, notice the way your hand moves. Does it move up, down, or not at all? If you are a diaphragmatic breather your hand will move up. If you are a thoracic breather, your hand will move only slightly if at all. Take several breaths in this manner monitoring your breathing.

Step 2: Focus on your abdomen

Next, take a deep breath, and exhale emptying your lungs completely. Take another deep breath. As you inhale, place your hand on your abdomen and breathe in the following manner, filling up the lower abdomen with air first, then the lower chest, and lastly the upper chest. Continue to breathe in this manner for several breaths.

Step 3: Learn how to breathe

Now, take another deep breath, and exhale emptying your lungs completely. Take another deep breath. Notice whether you inhale through your nose or your mouth. Exhale. Do you exhale through your nose or through your mouth? Mentally note your present breathing pattern before going on to the next step.

Step 4: Correct your breathing

Take another deep breath. This time, even if it is not your usual pattern, inhale through your nose, filling your lungs completely. Exhale through your mouth, feeling the warm air pass through your mouth and lips as you do. Follow this routine whenever you are breathing for relaxation. Inhaling through your nose, and exhaling out through your mouth. Take several breaths in this manner.

Step 5: Put it all together

Take another deep breath, inhaling through your nose. Watch your body as first your lower abdomen expands, then your upper abdomen, and finally your chest. Now hold your breath for ten seconds. Feel the tension build in your throat and mouth as you hold your breath. Release your breath with a “sigh of relief”, exhaling through your mouth. Take several breaths this way. At first, this sigh of relief may feel uncomfortable, but try it several times until you can do it freely and comfortably. It is beneficial, releasing muscle tension throughout your body.

After you have completed this exercise at least three times in a quiet place it will not matter where or under what circumstances you practice thereafter.

REFERENCES

Garfield, C. & Bennett, H. (1984). Peak performance: Mental Training techniques of the world’s greatest athletes. New York, NY: Warner Books, INC.