Breathing

From SenseThinkAct

BREATHING

exercise

: Buteyko Breathing. Although this is an breathing exercise system designed to alleviate the condition of asthma, a simple form of it may be used to strengthen the lungs and breathing apparatus.

Take a deep breath followed by a normal breath. On the second exhalation hold the breath at end of natural exhalation. Time your ability to hold your breath.

After letting go and breathing again keep the breaths shallow and rapid i.e. avoid starting breathing again with a gasp. Repeat two or three times.

Repeat daily before eating.

More advanced Butako guidance:

1. http://www.buteyko.com/
2. http://www.buteyko.co.uk/
3. http://www.buteykohealth.com/

exercise

: To Strengthen the Diaphragm

• Without tensing the throat make & long staccato to exhalation. A series of little puffs out.

• Allow deep inhalation and then breath normally for six breaths.

• Then repeat.

Don't overdo it at first.

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: Stimulate the Lungs Finish a long exhalation with several blows out until all possible air is evacuated from the lungs. Repeat two ot three times with a few breaths rest in between.

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: Deep Breathing Not something to be developed with gusto in the great outdoors but by learning to let it happen. The motions of relaxed breathing fore felt low in the pelvic region.

• Lie down in a comfortable position on your back. Close eyes and breath naturally.

• Place a hand on the lower abdomen. Notice the movement there. Image the air going right down into the pelvis, and beyond into the genitals and down into the thighs if you can.

• Allow the movement in the lower abdomen to increase. Try and keep your awareness on letting go in this region for five minutes.

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: The Complete Breath This exercise strengthens the lungs and does not attempt to improve the process of normal breathing. As a basic exercise it can be allied to various movements to increase the range, capacity and strength of the breathing apparatus.

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: Complete Breath Gymnastic Having learnt the complete breath exercise it is best practised with simple arm and head movements.

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: The Ten Treasures These exercises are adapted from 6 - 8 excercises from an ancient Shinto Temple and were origionally called the 'Reeling of Silk' which gives one a clue to the quality of movement required. They were taught to me in London by a Tai Chi student in the 1970s.

The movements should all be done slowly and smoothly except for the punches which can be done both slowly and fast.

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: Belly Breathing Sit quite still, breathe gently, giving out long breaths, the strength in the lower belly. Durkheim.

The expiration should not exhaust the lungs completely, but some breath should be retained. Enough to say a few words. Attention is concentrated in the tan den, which is the centre of gravity of the body, in the lower belly.

Inhalation is short but sufficient air enters for a hearty exhalation.

One should pull the chin in slightly, open wide the floor of Hara and expel the air fully and strongly. This exhalation must, when nearing its end become thicker, like a club. If the floor of Hara is devoid of strength, exhalation is superficial and wheezy, but if one really breathes from it the breathing becomes powerful and flowing. Durkheim

During inhalation the lower belly gathers strength by itself so the changeover to a slow smooth exhalation, which it powers and controls, is smooth and easy. Although the practise here is breathing the aim is to make the tanden the centre of strength and control for all activities.

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: Abdominal Retention This is an advanced exercise adapted from Yoga. It is suitable for those who are fairly fit and in good health. Sit in a comfortable upright position that does not restrict the stomach. The head is bowed forward with the, chin resting on top of the sternum (breast bone). The forearms or backs of hands are supported on the thighs. Eyes are closed.

• Exhale fully.

• Now with a slow steady in breath make a quiet whistling sound.

• With your mind follow the incoming air step by step as it fills nose/... throat/... larynx/. . . lungs/. . .

• Unlike previous exercises the abdominal area is gently pulled back towards the spine. It is held in during inhalation. When full the breath is held for a second or two (If you have high blood pressure or coronary trouble do not hold breath).

• Breathe out steadily and evenly through the nose. The rushing of air past the roof of the mouth should be heard as a light rushing sound. The abdomen is released but pulled beck against the spine to evacuate the final portion of air.

• Now wait for a second before inhaling again.

• Repeat this cycle for five minutes or as you feel it is no straiin.

• Rest for ten minutes or so afterwards, preferably in the position known in Yoga as Savasana or the Corpse.

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: Alternate Lung Breathing (complete breath gymnastic) Each lung is exercised separately as far as it is possible by means of a simple gymnastic.

Note: The stretch to either side flares the ribs and stretches the intercostal muscles between the ribs giving the lungs greater elasticity. To achieve this the elbows should be kept well up and back.

This exercise will improve general health by toning the entire torso by alternate stretching and compression.

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: Alternate Nostril Breathing Sit with back relaxed but upright, body supple, head feeling as if it is lightly suspended from a wire. By relaxation allow the chin to tuck in slightly.

• Place right thumb on right nostril, index and middle finger rest on forehead. Thumb closes right nostril, index and middle fingers rest on forehead. Thumb closes right nostril. Inhale through left nostril until lungs are full (called Apnea).

• Close left nostril with remaining fingers. Release right nostril. Breath out until exhalation is complete (Dyspnea).

• Inhale through same nostril to apnea. Change sides. Repeat seven times but only once a day.

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: How Much Air You Breathe Fill a demi-john glass cider jar with water. Sealing the jar tightly with the palm of one hand hold it upside down with the neck immersed in a bowl of water. Get someone to hold it in that position while you insert a rubber tube into the jar.

For one minute breath in through your nose and out through the tube at your normal rate. By taping a ruler to the side of the jar or marking it with a chinagraph pencil you can measure how much water has been displaced. The volume of water displaced roughly equals the volume of air you have exhaled.

Displacement x surface are of water = volume of air per minute. Multiply by 1440 to calculate the amount of air used in 24 hours.