Yogis practice the technique of surya bhedana, which is translated from Sanskrit as “solar breathing”. The technique is rather strange, but it is very effective if you run out of coffee, and strength is simply needed. Its essence is to breathe slowly and deeply through the right nostril. It is in it, according to yogis, that the most important nerve of the human energy network is located. It is responsible for the powerful force that keeps us active. And from a medical point of view, the situation is even simpler: your blood pressure will rise, and you will feel more alert and fresh.
Take it easy
Are you torn apart by the desire to break loose on one of your relatives or colleagues, are your nerves strained to the limit? When we feel anger, pressure rises in the body. You breathe faster and more intermittently, the blood actively circulates through the veins. The whole body is ready to fight and helpfully throws steroids into the blood: they are responsible for feelings of strength and rage. In order not to leave the body in this stressful situation, calm down. And here's the right way. Take a deep breath, and then a slow exhalation - it must certainly be longer. Repeat the exercise 4-5 times. So you normalize blood pressure and gradually relax. If you don't mind getting distracted and loading your brain a little with arithmetic, use a more complex scheme. Breathe in through your nose for 2 seconds and then exhale through your mouth. Take an equal break. Now repeat, but lengthen the exhalation twice. Perform the exercise, constantly increasing the depth of exhalation and, if necessary, stretching the breath. You will calm down when you can inhale for 7 seconds, exhale for 10 and wait for 3.
fall asleep
Do you suffer from insomnia, suffer from chronic anxiety, or lie in bed unable to drive away annoying thoughts? It is better not to rely on drugs, as they cause addiction. To find yourself in the kingdom of Morpheus, try to deceive the body and imitate the breathing of a sleeping person. Its peculiarity is in the active participation of the diaphragm. Lie on your back and try to relax all muscle groups. Concentrate on the face, abdomen, lower back and other parts of the body, they are most tense. Breathe with your belly and focus on each inhale and exhale, but make the last one longer. Try to feel freedom and lightness, imagine how fatigue leaves all the cells of your body. Such breathing slows down the heart rate, and the body perceives this as a guide to action: “Sleep!”
Relieve pain and heal
Let's say you get sick, cut your finger, twist your leg, or have a cold in your neck. It doesn't matter what exactly happened, you just hurt and you don't want to endure it. Take a calm breath in through your mouth and immediately release the air sharply with the sound “ha” (remember how some people do before slamming a stack of something strong). It is important to engage the larynx and diaphragm. Pause and count to yourself: "One car, two cars, three cars." Now you can return to normal rhythm. If you get sick, help the body recover quickly with the help of an endogenous technique: inhale, slightly puffing up your stomach, and slowly (three times longer) release the air.
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keep warm
The same yogis are able to skillfully regulate body temperature, increasing it by as much as 8 degrees, and cope with the cold. Remember Roerich's painting "On the Peaks": it depicts a half-naked monk on a snow-covered rock, around which a whole clearing has formed. In Tibet, this practice is called tummo - the yoga of inner fire. Buddhists believe that if you focus on your own energy, you can absolutely not feel the cold and even heat the air around. Looking at the fire, they try to feel the flame inside themselves and at the same time they breathe in a special way. Its principle is deep awareness. It is as if you are watching the air filling your lungs and holding it as you exhale. This is difficult, because we reflexively strive to quickly remove carbon dioxide. Besides, there is no guarantee that you will be able to melt the snow around you. Tibetan monks study this for at least six years, and only a select few master the technique to impressive results.
lose weight
So many things have been invented for lovers of cakes and croissants to support their reluctance to go to fitness - and green coffee, and pills, and nutrition according to the cycles of the moon. There were no breathing techniques. One of them is bodyflex. It was developed by the American Greer Childers, who thus managed to lose weight after giving birth. But, to be honest, it was not without physical exercises either. The method burns fat well, saturating the body with oxygen. True, in order to achieve amazing results (-2.7 cm in the waist in three weeks of an intensive course - this is exactly what Alina Krasnova, the site editor, managed to achieve), three conditions will have to be met. Namely: exercise every day, only on an empty stomach (not earlier than 4 hours after eating) and no longer than 60 minutes a day. The basis of the method is diaphragmatic breathing for weight loss in one of 12 poses, in each of which problem areas are better worked out. The general principle is this: Exhale slowly through your mouth, forcefully pushing the air out of your lungs. It is very important that the abdominals are involved. Lower your head down and gently raise it while inhaling through your nose. At the same time, the abdomen is inflated. When you can no longer inhale, purse your lips and expel the air sharply with diaphragm tension and a cry of “Groin!”. Then hold your breath, pull your stomach under the ribs and hold out for 8 seconds. It is at this stage that stretching exercises are performed. For example, try this: lying on your back with bent legs, stretch your arms up to the ceiling, and lift your shoulders off the floor. Hold the body in this position until you can not breathe, and then calmly release the air through the nose, relax the stomach and touch the floor with the shoulder blades.
Be good with yourself
If you are not confident in yourself, and the known ways to fix it - from a successful career to auto-training - do not help much, try the ancient breathing technique. We are talking about pranayama - the management of vital energy with the help of special exercises. Sit in a Turkish position facing south (this direction is only suitable for women), straighten your back and close your eyes. Put your hands on your knees, connect your index and thumb. Take a deep breath to clear your lungs and begin abdominal breathing. Squeeze your inner pelvic muscles and inhale. Gradually feel the lower, middle and upper parts of the lungs, feel how oxygen fills them one by one. At the end, slightly raise your shoulders and tighten your stomach. As you exhale, lower your shoulders and relax your stomach (everything below, leave in tension). Breathe smoothly, evenly and freely. Try to stop the flow of thoughts and focus only on the vital energy - prana - spilling over the body. Do 5-6 full cycles of inhalation and exhalation, and then you will certainly feel harmony.
Free your mind
Holotropic breathing is a method of respiratory psychotherapy. It was developed by an American doctor of Czech origin Stanislav Grof. The meaning of the technique is to create the effect of an altered consciousness through oxygen intoxication - then the psyche will “patch up the holes” on its own and the practitioner will achieve natural harmony. Experts say that holotropic breathing removes bodily blocks, relieves diseases and even treats infertility. But the method is considered very strong and has contraindications. Beginners should practice it only under the supervision of a guru. During the seminars, holotropics breathe very quickly for an hour and a half to rhythmic music, overflowing the brain cells with oxygen, and the sitter watches that everything goes well.
Let go of the past
In order to get rid of traumatic memories and disturbing experiences, you can try the technique of rebirthing (rebirthing). It is not as complicated as Holotropic Breathwork, but requires no less precautions. Therefore, it is best to learn from an instructor and practice under the supervision of a friend or boyfriend. In general, rebirthing sets itself the task of getting rid of bad thoughts, but offers to do this through living the moment of one's own birth. The method was created by the American researcher and supporter of enlightened consciousness Leonard Orr. He believed that at birth a person receives a birth injury, and it is precisely because of her that we have been struggling with negative thoughts, groundless excitement and stress all our lives. The technique is based on five principles: breathing without pauses between inhalation and exhalation, muscle relaxation, establishing contact with the body, positive thinking and a willingness to completely surrender to sensations. It should be performed in four stages, for 20 minutes, combining the depth and speed of breathing. Start with "deep and slow", go to "deep and fast", then to "shallow and fast" and finish with "shallow and slow". Rebirthing gurus say: if you do everything right, unexpected sensations and vibrations can arise in your body, you will experience a whole range of emotions - from sadness to fun. But no matter what happens, it is important not to pause and by all means maintain rhythm.
Feel the euphoria
Waivation, or revitalization, is another of the big three psychotherapeutic breathing techniques. This is a softer and easier form of rebirthing that can be used anywhere and at a convenient time. But, performing it, the emerging emotions should not be released, but monitored and realized. Establish even, rhythmic breathing with active inhalation and passive exhalation, without pauses and slowdowns. Practice 20 cycles 2-3 times a day. So you can achieve a slight euphoria, and if you continuously breathe using the Vaiveshna method for a week, then you can experience a completely new experience of perceiving the world.
Breathing exercises that prolong lifeMany are lost from the abundance of methods and techniques of "correct" breathing and breathing exercises. They were used and are used in almost all ancient and modern schools of health, self-defense, sports and martial arts, martial arts. Serious research institutes are developing methods and instruments for normal, artificial or forced gas exchange in natural and extreme conditions for pilots, astronauts, and submariners.
The art of managing the optimal balance of oxygen and carbon dioxide in the arterial blood is to increase the carbon dioxide content at the necessary and minimum sufficient oxygen content.
The need for carbon dioxide arose "historically" many millions of years ago, when carbon dioxide in the atmosphere was nine-tenths of its volume. Now only 0.03% of carbon dioxide is present in the air, and the blood contains more than 7% of it. But the laws of metabolism of the cell, which needs carbon dioxide for life, have been preserved. Therefore, we breathe more often than necessary, but live less than we could. The average person performs 12 breaths per minute. In this case, the lungs are strongly ventilated with excessive loss of carbon dioxide. Superficial and slower - at least one and a half to two times - breathing will lead to an increase in life expectancy by 20-30 years.
And if you learn to breathe at a frequency of 1-3 breaths per minute, as experienced yogis do, then you can really eat low-protein foods, using air nitrogen and carbon dioxide for protein synthesis.
For the vast majority of people, it seems completely incomprehensible, and therefore impossible, to achieve such high successes in such a primitive way as breathing exercises.
The proposed breathing exercises are available to absolutely everyone, require little time, are technically simple, they can be done at any everyday pause, when attention can be focused on the breathing process. This is standing in line, and uniform walking, and any break in work, etc., etc.
This complex, when performed daily, will not increase life expectancy by 20-30 years, however, 7-10 years, excellent health and victory over depression are guaranteed to you.
As for extending life by 20-30 years thanks to yogic physical, breathing and mental exercises, this is the next and quite real stage, which, however, will require 2-3 years to master complex exercises within 1-2 hours of daily training, as well as improving lifestyle. Then this lifestyle will have to be followed for the rest of your life. Most of this is what scares them. But this is another, albeit a very interesting topic.
It should be noted the main thing: breathing is amenable to training. We breathe continuously and voluntarily. And breathing training begins from the moment when our attention switches to breath control. That's the whole secret. There are three simple classical stages of breathing training. This is the simplest breathing exercises, pendulum rhythmic breathing and the “vibration” mantra.
Starting position for all three stages. The main requirement for performing all exercises is the vertical position of the spine. In other words, you can sit, stand, or even move slowly without being out of breath. In comfortable conditions, all exercises can be done with your eyes closed. The only restriction is a full stomach. Therefore, the most optimal morning hours 30 minutes before a meal or 2-3 hours after a meal. Graduality and moderation, lack of self-coercion, self-control and analysis of the results will certainly lead to success. After breathing exercises, it is good to drink a glass of hot water.
The simplest breathing exercises
SIMPLE breathing exercises consist of six exercises. Gymnastics can be done several times a day, if necessary, to recover or relax. If the first four exercises normalize gas exchange and are aimed at stabilizing and relaxing the body, then the last two can be considered as an oxygen cushion, as you know, used in emergency cases.
It takes only 5-6 minutes to complete this gymnastics. It allows you to quickly relieve fatigue and restore performance. When performed regularly, it normalizes gas exchange, blood pressure, immune and nervous systems, cleanses the body of toxins, improves heart function and digestion, increases lung capacity and prolongs life.
1. Full breath. Start exhaling slowly through your nose. Lower the diaphragm, slightly drawing in the stomach. Then, without tension and holding the breath, begin a slow, calm breath through both nostrils “from the bottom up”, filling the lungs by 2/3 of their volume. First, stick out the lower abdomen, then slightly raise the upper chest and, in the last phase, slightly raise the collarbones. Without holding your breath, immediately begin a slow, calm exhalation - slightly draw in the stomach, while the diaphragm rises, then the ribs are slightly compressed (the upper part of the chest drops), and then the collarbones fall. And so repeat 3 cycles "exhale-inhale".
Mentally counting, for example, up to three during an exhalation and up to three during an inhalation, it is necessary to ultimately choose a comfortable duration of inhalations and exhalations. Attention should be focused on counting, smoothness and continuity of breathing. A mental image, for example, of a flywheel rotating evenly in the lungs or a piston rising and falling evenly along the spine, helps a lot. The exercise takes about 1 minute.
2. Overcoming breath. Lower the chin into the jugular fossa. Press the root of the tongue against the soft palate. Overcoming the narrowing of the airways, perform 3 “full breaths”, as described in the previous exercise. When breathing, the air produces a characteristic snoring sound, which, with a well-mastered exercise, becomes audible only to the performer. An account, an image of a flywheel or a piston is of great help here. The exercise takes about 1 minute.
3. Cooling breath. Exhale through the nose, adhering to the "full breath" technique. Lick your lips and stretch them out, as when pronouncing the sound "u". Roll the wet tongue into a tube and stick it out between the lips. Take a full breath through the wet tube of the tongue and lips, pause to swallow saliva, and then exhale completely through the nose. Perform the exercise 3 times. This is the only exercise in which inhalation is performed through the mouth. An account, an image of a flywheel or a piston is of great help here. The exercise takes about 1 minute.
4. Cleansing breath. Perform a "full breath" according to the following scheme. With the little finger and ring finger of the right hand, close the left nostril. Exhale through the right nostril and inhale without pause through the same nostril. Closing the right nostril with the thumb of the right hand, at the same time opening the left, start exhaling through it. Without holding your breath, inhale through the left nostril. Change the position of the fingers and continue the exercise until the completion of 2 cycles of "inhale-exhale" in each direction. The exercise is easy to remember if the exhalation is always performed "through someone else's nostril." An account, an image of a flywheel or a piston is of great help here. The exercise takes about 1 minute.
5. Ventilation of the cavities of the head. Exhale, then inhale, filling the lungs about half. The essence of the exercise is a series of sharp controlled exhalations. Inhalation occurs as if by itself. The diaphragm, when inhaling and exhaling, should rise and fall, like a pump piston, and the chest should remain expanded and motionless. Arms, head and shoulders should not twitch in time with exhalations. The exhalation time is about 3 times shorter than the inhalation. The whole exercise consists of 3 series with a pause between them to perform a "full breath". In each series, from 3 to 10 exhalations can be performed so that the breath does not go astray during the pause. The exercise takes about 1 minute.
6. Ventilation of the lungs. Inhale and exhale through the nose quickly and vigorously by raising and lowering the diaphragm. The duration of inhalation is equal to the duration of exhalation. There is no gap between inhalation and exhalation. The diaphragm, when inhaling and exhaling, should rise and fall, like a pump piston, and the chest should remain expanded and motionless. Hands, head and shoulders should not twitch in time with inhalations and exhalations. The whole exercise consists of 3 series with a pause between them to perform a "full breath". In each series, from 6 to 20 breaths can be performed according to well-being so that breathing does not go astray during a pause. The exercise takes about 1 minute.
Pendulum rhythmic breathing
SIMPLE breathing exercises allow you to create the basis for preparing for pendulum breathing. Here are three classic basic exercises: pendulum breathing, pendulum breathing with a delay on inspiration, pendulum breathing with a delay on exhalation.
1. Pendulum breathing. The technique of the simplest pendulum breathing practically coincides with the technique of the simplest “full breathing”, with the only difference being that between inhalation-exhalation (and exhalation-inhalation) there is a short holding of breath. However, pendulum breathing is less accentuated, because when performing this exercise, no more than half of the actual volume of the lungs is filled with air. The durations of exhalation and inhalation are the same with a very short hold in between. The breathing process is similar to a sinusoid, in which the highs and lows simulate the minimum delay (more like a hold) in the inhalation-exhalation and exhalation-inhalation transitions. Mentally counting, for example, up to three during an exhalation and up to three during an inhalation, it is necessary to ultimately choose a comfortable duration of inhalations and exhalations. A mental image of, for example, a flywheel evenly rotating in the lungs or a piston evenly rising and falling along the spine with minimal braking between inhalations and exhalations, and vice versa, helps a lot. The duration of the exercise is 2 minutes. The essence of the exercise is to focus on the respiratory process. Exercise calms the nervous system, relaxes facial muscles and improves the condition of the vocal cords.
2. Pendulum breathing with an inhalation delay. First, “start” the usual pendulum breathing. Then it is necessary to complete the breath with a pause, more like an ultra-slow breath, lasting 2 times less than the duration of the breath. In this case, the transition from super-slow inhalation to exhalation should be imperceptible. Between exhalation and inhalation, there remains an instant holding of breath, as before in pendulum breathing. The entire breathing cycle consists of 2 parts of inhalation, 1 part of super-slow inhalation, 2 parts of exhalation (2:1:2). The breathing rhythm is selected in such a way as to ensure the comfort of the exercise. Attention should be focused on counting, smoothness and continuity of breathing, especially on inhalation and a pause after inhalation. As before, the quality of the exercise is enhanced with the help of a mental image, for example, a flywheel rotating evenly in the lungs or a piston evenly rising and falling along the spine or a swinging pendulum. The duration of the exercise is 2 minutes. Exercise develops mindfulness and the ability to concentrate thoughts.
3. Pendulum breathing with an exhalation delay. First, “start” the usual pendulum breathing. Then it is necessary to complete the exhalation with a pause, more like an infraslow exhalation lasting 2 times less than the exhalation. In this case, the transition from super-slow exhalation to inhalation should be imperceptible. Between inhalation and exhalation, there remains an instant holding of breath, as before in pendulum breathing. The entire breathing cycle consists of 2 parts of exhalation, 1 part of super slow exhalation, 2 parts of inhalation (2:1:2). The breathing rhythm is selected in such a way as to ensure the comfort of the exercise.
Attention should be focused on counting, smoothness and continuity of breathing, especially on exhalation and a pause after exhalation, as well as on relaxation of the respiratory muscles. As before, the quality of the exercise is enhanced with the help of a mental image, for example, a flywheel rotating evenly in the lungs or a piston evenly rising and falling along the spine or a swinging pendulum. When figuratively lowering the flywheel, piston or pendulum, its movement slows down (super-slow exhalation). The duration of the exercise is 2 minutes.
The amplitude of breathing in this exercise is even smaller than in the previous two. It is necessary to strive to increase the duration of the inhalation-exhalation cycle and reduce the depth of its amplitude. With the confident mastering of this exercise, you can connect the pressing of the root of the tongue to the sky, as described in the exercise “overcoming breathing”.
Exercise is the key to perfect health, slowing down the aging process, and learning the basics of meditation. It can be used as a stand-alone exercise to improve mental health.
Vibration Mantra
Under the heading “The Art of Being Happy,” back in the “samizdat” times, I came across a small book, which contained (the first in my practice) a mantra that struck me with its simplicity and effectiveness.
Only later did I learn from other sources that these “secret, divine, magical, saving” sounds, and even the mantra itself, are more than one thousand years old. Mantra means "mental protection" in the broadest sense of the phrase.
These seven sounds are:
OM, VOM, HAM, YAM, RAM, VAM, LAM.
Starting position: Sit in a pose with a vertically located spine, close your eyes for the entire period of mantra performance, adjust pendulum rhythmic breathing.
Technique: From pendulum breathing, go to inhalation in 2/3 of the volume of the lungs and then, without a pause, exhaling slowly, sing, stretching the vowels and the nasal sound “mmm”, all seven sounds in sequence. start singing first sound“A-o-u-mmm” and mentally direct your gaze to the highest point of the head (fontanelle). When performed correctly, you will feel a vibration inside the top of your head.
Move on the same exhalation to singing second sound“Wo-o-mmm” and direct your mental gaze to the center of the head opposite the eyebrows. Feel the vibration. In this place is the pituitary gland or, as yogis say, the “volitional chakra”.
If there is enough air, on the same exhalation, go to third sound"Ha-a-mmm" and direct your mental gaze to the projection of the thyroid gland on the spinal column. When you feel a vibration in this area (“throat chakra”), move on to the next sound.
The time will come when you will be able to sing all seven sounds with one breath, directing your mental gaze with closed eyes to the corresponding nerve center (chakras), and feel its vibration. However, at first, you can fill the lungs with 2/3 of the volume again each time or every other time and continue singing sounds according to the same pattern.
fourth sound"I-I-mmm" - a look at the projection of the "air chakra" (approximately the center of the lungs) on the spinal column. It is difficult not to notice the vibration of this chakra.
fifth sound"Ra-a-mmm" - a look at the projection of the "fiery chakra" (stomach) on the spinal column. Feel the vibration and then move on to the next sound.
The sixth sound “Va-a-mmm” is a look at the projection of the “water chakra” (bladder) on the spinal column. Feel the vibration - vibromassage of the "water chakra" and move on to the last sound.
seventh sound"La-a-mmm" - a look at the "earth chakra" (coccyx). Feel the vibration in the area of the intestine and you can finish the mantra and open your eyes or go back to the first chakra and start a new cycle.
It is useful for repeated cycles to change the pitch and volume of the sound. Later, try learning to sing to yourself.
In general, the description of the “vibration” mantra is much more complicated than its execution.
The effect. This is one of the most effective and easy to perform mantras. Singing a matra at the same time means performing the simplest pendulum rhythmic breathing, but with a strongly prolonged exhalation - just what is needed to prolong life, that is, to increase the level of carbon dioxide in the blood. It is known that singing, and in particular church singing, increases life expectancy.
Vibration of the nerve nodes is a kind of natural vibration massage that improves and normalizes the blood supply to these centers. This is a great preparatory exercise for any kind of meditation. However, its independent implementation is very useful. The mantra relieves nervous stress, physical or mental fatigue, depression.
Or wrong. Today about breathing technique taken from oriental medicine. Mindful Breathing Technique "breathe the scent of a flower". Let's look at breathing as a basic technique for self-development and health.
Consciously control your breathing
Breath Awareness- literally - conscious breathing or proper breathing in whatever technique you breathe.
Conscious Breathing Rule sounds like this: "If you are not aware of your breath, you will not be able to control it."
Controlling your breathing means controlling your emotions.
Controlling your breath means controlling your energy.
Controlling your breath means controlling your life.
Be aware of the breath and you will learn the most important technique of self-development.
Realize an important and main fact about breathing: Of all the functions of our body that work in automatic mode, breathing is the only one that can be consciously controlled without much difficulty.
While right now, without moving and without stopping reading this, you can start breathing deeper, more often, or even hold your breath.
Literally by controlling your breathing, you can immediately begin to control your life! Cool, right?
What can mindful breathing do for you?
If you sit right now and try to consciously breathe deeper for a few minutes, you will feel that you are calming down. Wherein Your body will begin to undergo many different changes:
the heart rate will decrease (relevant if you have);
increased blood flow to internal organs;
the supply of oxygen to tissue cells will increase;
the amount of adrenaline produced will decrease, as a result of which the load on the exhausted kidneys will be relieved;
all cells and organs will receive a message from you: “Hey, relax a little! In fact, everything is not so bad ... ".
2 components of mindful breathing
Conscious breathing consists of two components - awareness of the process of breathing and its conscious change.
1) Breath awareness.
The simple connection of consciousness to the respiratory process allows you to understand how you breathe right now.
Note for yourself what sensations the air entering through the nose or mouth causes.
Notice what movements accompany the breathing process.
Are you breathing through your chest or belly? Often or slowly? Do you pause in your breath?
Can you feel the effect of your breath on other parts of your body? For example, right now, focus your attention strongly on your hands: is there anything happening in them during inhalation and exhalation?
Notice how you breathe in a relaxed state. Notice how you breathe during a work meeting or around a loved one. What happens to him when you are afraid or angry?
Get to know your breathing process, learn how it works and how it changes, start studying its patterns. Likewise, start keeping a record of your breath.
2) Breath control.
The second component of conscious breathing is the conscious and volitional change of the breath itself and its algorithms in order to see what is happening with your body at that moment.
It is very useful to understand how our breath works.
Inhalation is that part of the respiratory process when we inhale and expand. We draw in air, we let in energy, and in the process our body expands. During inhalation, all the cells of our body expand their boundaries. This is Yang (male) Qi (energy).
Exhalation is that part of our breathing process when we exhale and relax. The longer the exhalation, the stronger the relaxation. We release carbon dioxide from ourselves. We release tension from our body. During exhalation, the whole body goes limp, relaxes and settles a little. This is Yin (female) Qi (energy).
Thus, the best and at the same time simple way to achieve balance is to breathe in a certain way.
Oriental energy breathing technique
This technique is taken from and, like any KTM (Oriental Medicine) technique, it is easy to use, very effective and based on the principle of enhancing breathing with the help of imagination.
Take a comfortable body position sitting, lying down or standing - choose a position that suits you.
Be aware right now how you breathe, you can use a short breathing meditation, for example, which I described in a recent post.
Now, when you are aware of your breathing and relaxed, imagine your favorite flower, the one whose image evokes pleasant associations in you.
And when you have called up the image of a flower that you love or that attracts you for now, start “inhaling” its fragrance, elusive and familiar.
Literally, this means, while inhaling, slowly draw in the air as if you were inhaling the aroma of this flower, smelling it, letting in its aroma. The wings of the nose should, as it were, stick to its middle.
Exhale voluntarily. Let the exhalation be slightly longer than the inhalation.
Breathe in the aroma of your favorite flower for a few minutes.
Share your feelings and results of this simple breathing technique from Chinese healers in the comments. What happened to your energy? What realizations have visited your mind? What insights have lit up your heart?
Perform this technique of energizing the whole body during the day every hour for 3-7 minutes and by the end of the day your energy will increase many times over, check it out for sure.
Breathing technique "fragrance of a flower" and the U-Sin system
Before I connect the above technique with and reveal to you the secret of diagnosing the needs of your body, take part in a short survey:
If silver or white flower- pay attention to the meridian of the Lungs and the organs that are included in it. Perhaps the predominant emotion right now is sadness or sadness.
If blue or green flower- pay attention to the liver meridian and the organs that belong to it. Perhaps the predominant emotion right now is anger or irritation.
If red or pink flower— pay attention to the meridian of the Heart and the organs that belong to it. Perhaps the predominant emotion right now is pleasure or joy.
If yellow or orange flower- pay attention to the meridian of the Spleen and the organs that belong to it. Perhaps the prevailing emotions right now are anxiety or reflection.
If dark or purple flower- Pay attention to the meridian of the Kidneys and the organs that belong to it. Perhaps the predominant emotion right now is fear or panic.
How often do we breathe? When you ask this question, in most cases the answer is unequivocal: all the time.
And how often do we remember about breathing, that we breathe?
Usually, it is remembered only during breathing practices.
How we breathe is how we live
Watch your breathing, how a person breathes: inhalations and exhalations provide our life, and the whole universe is hidden behind this seemingly most familiar process. The breath of any person is as individual as the structure of his DNA. Each person has his own special breathing pattern, that is, a different combination of the length and depth of inhalation and exhalation and pauses between inhalation and exhalation.
Inhale, pause, exhale, pause are the four parts of our breath.
Inhalation is a force, we inhale not only oxygen, but also energy (ki, chi, prana).
Exhalation is associated with release, purification or apana.
Pause - a kind of stop - "a crack between the worlds."
Depending on the experienced states, the pattern of breathing is constantly changing. A person, getting into certain situations of life and reacting to them, changes his breathing or breathes differently. There is a big difference in the breathing pattern of a calm and emotionally excited person. Being in a peaceful mood, a person breathes in a way close to the breathing of an infant: inhales deeply and slowly, pauses and exhales as calm and relaxed as inhalation. In the process of such breathing, the diaphragm is involved, and the front wall of the abdomen rises and falls. There is a simultaneous massage of all internal organs, and the body receives the necessary amount of prana, which enriches all organs of the body.
In the case of prolonged emotional instability or a steady desire to control the events of one's life, a person's breathing pattern changes in a certain way.
As you grow older and adapt to life, along with the emerging internal conflicts and tensions in the body and mind, breathing becomes more intense and superficial, changing the natural and inherent in man's innate pattern of breathing.
As a result, internal conflicts, traumas that have appeared in the process of life and the desire to get rid of them are supported by a changed breathing pattern.
It is known that people who are constantly faced with stressful situations or regularly subjected to strong physical exertion, switch to shallow breathing and use only the upper part of the lungs. If you breathe in this way only for a certain time, then there will be no harm to the body. If, as a result of stress, shallow breathing constantly occurs, then the consequences begin to be reflected in the body.
And this can be said not only about stress - anger, sadness, constant resentment or guilt are reflected in the pattern of a person's breath and his psyche.
That is why it is so difficult to change oneself: as soon as a person, having visited the next personal training, returns to the usual way of breathing, the habitual way of life returns to him.
And what to do with it?
It's better to breathe than not to breathe
Let yourself experiment.
Try to watch how you breathe. What inhalation, exhalation, how long is the pause between inhalation and exhalation, how deep and relaxed is the inhalation and exhalation? How do you perceive your breath?
And now try to breathe more deeply, connecting the stomach and diaphragm, lower the breath into the stomach, sticking out and drawing in the front wall of the stomach, and breathe like this for about ten minutes, and then see if your condition has changed? How?
And once again change the way you breathe. Make your breathing shallow and more frequent, see what will change in perception, in feeling yourself, in feeling your body?
Noticed the changes?
So, you have begun to get acquainted with your breathing and breathing practices.
Of course, it is better to take a training course, having gained experience in changing yourself in a safe environment, in order to further apply the knowledge about breathing in your life.
At the same time, despite the fact that the number of people trained in the format of breathing techniques is growing every year, there is not always an experienced rebefer or other breathing specialist within reach to learn from.
So if you have a strong desire to really change your life, you can start with a few simple, practical exercises to get to know yourself and your breath.
The simplest thing you can do is to strive to be constantly consciously interacting with your breathing process. Remember that we are alive while we breathe, and this is what we should focus on.
So,
practical meditation:
Breathe in and out, listening to the breath in and out. Listen to the pauses between inhalation and exhalation (if you have them) and then observe how you feel.
Another variation of this same meditation is to observe the sensations that arise in the nostrils or under the nose, which are caused by inhalation, exhalation and a pause between inhalation and exhalation.
It is best to remain relaxed.
Try breathing like this for a while. How long can you do this? Are you distracted? Because of which? Observe the cause and return to the observation of the breath.
Such simple exercises, as well as other deeper and more numerous breathing practices (rebirthing, waiving, free breathing) form the basis of breathing therapy.
Respiratory Therapy - What's the point?
As I already wrote about rebirthing, its goal is healing, hidden tensions, conflicts of consciousness, including liberation from conflicts with parents, from fears in life and restoration of strength.
Rebirthing is one of the connected breathing techniques. Most connected breathing techniques are designed to heal health, improve the quality of life, and gain the integrity of perception.
This is based on the following ideas:
— An ordinary person only partially uses the breath, in comparison with all its potentialities.
- The innate respiratory system was distorted, disturbed as a result of a series of life events and experiences. These include: birth, family, ancestral and social influences, as well as physical and emotional trauma suffered by a person.
– The human respiratory system needs to be “healed”, to return to the natural level laid down by nature,
– As a result of the integration that occurs during connected breathing sessions, the injured parts of the psyche are healed,
- If a person strives to observe the process of his breathing, his life becomes more conscious and attentive.
As soon as natural natural respiration is restored, the entire human body, all its systems begin to work optimally.
Thus, a person who begins to study, explore and change his breath through breathing practices has the opportunity to return to his natural innate state of health, healing himself.
First, I want to tell you a story that happened to me a few years ago.
Then everything in my life was very sad: I was alone, a lot of problems, debts and loans ... In addition to everything, just before the New Year, they brought an agreement to terminate the store lease agreement that I had then.
I was completely desperate and didn't know what to do.
At such moments, our brain, out of habit, begins to look for clues and help outside ... One of my friends advised me to turn to a psychic.
We phoned - he listened to my sad story and said: “Start breathing, you are ready!”
Then, I did not understand what he was talking about, and just out of desperation (trusting the recommendations of a friend), I decided to do as he said.
I then breathed the way most people breathe: superficially, my breath ended in the chest area and the whole body, despite yoga, was tense most of the time due to constant stress.
Then I didn’t think about breathing, the only thing I knew about breathing was that it normalizes blood pressure (at the time when I was tormented by pressure drops, I bought the book Buteyko Breathing and did breathing exercises to normalize blood pressure).
When the psychic told me: “Breathe,” I began to breathe, I had to take a deep breath with my entire chest and exhale into the lower abdomen. To be honest, this type of breathing was unusual for me, and at first it was difficult for me to exhale into the lower abdomen ... But I forced myself to do it.
At the end of the day, my head was already bright ... I saw the exits, I knew what to do next, my problems no longer seemed so insoluble to me, I finally saw the light at the end of the tunnel. And the very next day I found a new room for rent as a store.
If someone had told me 5 years ago that with the help of breathing you can radically change your life (and not only yours), I would not have believed it.
Now I know it's possible! And hundreds of people who have passed my sessions and the open course "Conscious Breathing" have confirmed this.
So, Conscious Breathing: 5 Breathing Secrets That Will Change Your Life
1. Breathing allows you to restore the energy reserves of the body
Humans are made up of 75 trillion cells, all of which need to breathe.
Breathing is the basis of life, receiving vital energy from the surrounding space, as well as the key to many mysteries and mysteries of our body. Nature has made it possible for a person to consciously control his breathing, listening to the experience of his ancestors and relying on knowledge of anatomy and physiology. With the help of breathing, you can prolong your life, heal, cope with many problems.
Breathing allows you to know yourself. Every cell in our body breathes, all organs and systems are intertwined into a single ensemble, in which breathing plays the role of a conductor. Breathing allows you to restore health, strengthen immunity. Many masters have come to enlightenment using the breath.
Breathing recharges your battery. Remember how children breathe and how much energy they have.
2. Breathing helps you make the right choices for you.
Your breath is a physical manifestation of the degree of saturation with vitality.
If you are faced with a choice, but at the moment you cannot feel which choice is right for you, it is the breath that helps you realize what to choose.
Sit quietly and think about the decision you need to make, even if it is not very important, for example, choosing where to go on vacation. Imagine yourself at sea, then imagine yourself in the mountains. How is your breathing changing? Are there any differences?
If yes, what do you really want? How would you like to spend your vacation?
Your higher self is already aware of the possibilities and circumstances in both places. The image, which is accompanied by deeper and lighter breathing, should be your choice, because this is how the Soul tells you that this place is better suited for you at the moment.
If it's hard for you to catch the difference in breathing yet, imagine two objects that are more different from each other. For example, imagine doing something unpleasant and watch your breath.
Then imagine doing something nice and feel the difference!
You always have an available, built-in mechanism for receiving a response! Breathing is one of the three control systems of your body that help you realize what is best for you right now and help you live life on Earth in joy and pleasure.
3. Breathing reduces anxiety and fear
Breathing directly affects the intensity of the feeling of fear. Moreover, this connection is two-way: in anxiety, you absorb the air superficially, in jerks, which only intensifies the panic and you do not see a way out even of their elementary situations. Slow, even breathing, on the contrary, serves as a good signal to the nervous system: everything is in order, dear (s), you can calm down and lower your heart rate. Which is what happened to me. Deep breathing helped me see ways out of “no way out” situations.
I am often asked the question: do I need a special technique or practice? How to breathe correctly? There is no single, most "correct" way to breathe.
The free course "Conscious Breathing" will help you, in it I shared my experience, as I did.
4. Breathing returns to the moment "here and now"
To this end, Buddhist monks, for example, practice deep breaths in combination with "mindful" breathing. What does it mean? Everything is simple. You concentrate on the very process of inhalation and exhalation, as if watching them. 20 minutes of such action increase the flow of oxygen from the blood to the brain, increasing the activity of the latter. Your brain is responsible for behavior, emotions, impulse control, abstract thinking, and the ability to focus.
A nice bonus: this type of breathing boosts the production of the “happy” hormone serotonin.
How to breathe. Sit as you please. Dim the lights and close your eyes and relax. Inhale slowly through your nose for 6-8 seconds. Focus on the sound of your breath, inhale deeply, helping yourself with your stomach. And then exhale (also through your nose) for 9-12 seconds. As you exhale, contract your abdominal muscles, pulling it in slightly. The goal is to take three to four full breaths per minute. This is a classic technique for calming the mind. You can not get hung up on time, just make the exhalation longer than the inhalation and concentrate on the process.
If you can't switch from low frequency thoughts (you see what surrounds you and it worries you a lot) to high frequency thoughts, to what you want to create in your reality, go outside and do the power walking exercise.
This practice was developed by Swami Sivananda, an Indian philosopher, physician and author of over 300 yoga books.
It will help you learn how to walk for a long time without getting tired, shift the focus of attention, and generally improve the body.
So. You need to breathe in the rhythm of walking. One foot step is a half step. Two half steps (right foot plus left) is a full step. The goal is to inhale in four full steps. And exhale - for six. Keep your body straight in the process, but without unnecessary tension in the muscles. Inhale slowly, evenly and deeply. And without holding your breath, exhale, be sure to completely. You need to do it without tension, so when it gets difficult, stop.
See also the course Conscious Creation of Reality. The course will introduce you to the Technology of Image Creation - our author's technique in action, and will help you quickly shift the focus of attention.
5. Breathing helps you live at your own pace.
When a person goes out and runs at the same time as everyone else, the rhythm of his breathing automatically gets confused, accelerates - becomes dynamic, uneven - in accordance with the general process in which he participates.
Conscious breathing helps to get out of the collective consciousness and begin to live your life, your interests, be purposeful inward and stable in yourself in order to shape your own life, build your own rhythm and style of life, and stay in it the way it is most for you. harmoniously.
You can consciously keep focus on your breath.
If you find yourself in the thick of things, where there is a huge fuss, where people are subject to collective intoxication or run in accordance with some idea - at this moment you can switch your consciousness inward, to the diaphragm and the point that is between the solar plexus and the heart center (fossa, bodily notch). Having passed into the diaphragm, connect with it with your consciousness and give an impulse-decision that you are ready to live from your correct state, which brings you harmony.
At this moment, having received a command, your diaphragm will begin to inflate its furs in the rhythm that is correct, optimal for you in this position, in this life situation. Then you seem to find yourself in a cocoon: at this moment, pure vibrational flows of the higher and reverse worlds begin to flow on you, which fill your body through the focus of the diaphragm. Energy flows are distributed into the body through the presence of your conscious decision.
When you begin to breathe in your own rhythm, building a connection with the spirit, with the higher Self, you leave the collective Consciousness, connect to thoughts of a higher order. You start thinking for yourself!
Thoughts of a higher order are high-frequency thoughts: these are thoughts about Love, health, Abundance, unlimited possibilities, about Strength and the ability to create your World, your reality.
Being a genius is very simple - you need to think for yourself!
In the beginning, being aware of the breath helps you become calmer and (paradoxically) more energetic and alert. Subsequently, it helps to develop a greater degree of awareness. There is more freedom to choose our reactions in any given situation. For example, in a situation that would normally give us anxiety, we may choose to be patient and calm. Over time, we begin to define our habits instead of letting them define us. Mindfulness allows us to take full responsibility for our own lives and happiness. Mindfulness practice is incredibly enriching. Instead of being only half aware of what we are doing, we can fully and vividly experience every moment of our lives.
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With love and faith that the awareness of every person living on Earth will bring the World to harmony, the author of the Technology of Figurative Creation,
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