Quick coached breathing exercise.

One is– What he metabolizes.
and this includes breath.
the breathing exercise video posted on youtube BreathoftheLove simple with
change-ups.

Noting that our thinking will often “forget” new challenging therapies like simple breathing ;
and practicing with repetition breathing exercises regularly, over the course of the day:
One might find breathing exercises beneficial.

I don’t think i need to pitch this. just do it, do it often. see what you think and feel.

A Review of the Human Respiratory System.

https://echopen.files.wordpress.com/2017/05/respiratory-system-complete-_.png?w=440&h=469

Respiratory System by LadyofHats

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Simple Pranayama Breathing Exercise for Stress

The following Breath Exercise is based on simple Pranayama, an Indian Breathing exercise and meditation.
Its a great way to release  stress, anxiety or irritability.
Find a quiet peaceful place to sit, for five minutes to 10… Its best  to sit with a confident , but relaxed square posture.
Remember that proper breathing  is done with the diaphragm. Try the following:

  • Let out all  your breath…slowly,
  • hold your breathe and relax (for a couple seconds)
  • Take in a deep breath…. slowly,
  • Hold your breath and relax (for a couples seconds)
  • Repeat this  for about five to ten minutes.

Be mindful of breathing,
If thoughts intrude, imagine them floating away… and return to being mindful of breathing.
As with most breathing exercises, one can modify this, standing or laying down. its a good idea to learn it sitting first.

From  Youtube  “Simple Pranayama Breathing Pattern”:

Vodpod videos no longer available.

Pranayama, is practice of controlled breath from Indian Yoga. With a commitment to regular practice, Pranayama  is a basis of Yoga meditation, that can be used to improver fitness,  health and wellness , or self realization and spirituality.

The simple and basic  version above, can be used as a breathing exercise for stress and anxiety management. I feel  sharper and a little more energized afterwards. This breathing exercise can be used along with other physical fitness exercise.

You might also be interested in the page:
Pennsylvania Echoes: Breathing
where some basic breathing exercises are listed.

riding a wave of conciousness breathing exercise

A simple Breathing exercise ….

1.  I lay comfortably on my back  in bed.

  • I make sure my neck back and hips are ina comfortable posture.
  • I close my eyes

2. I  breathe normally and naturally.
3. I start  placing my minds attention on my belly as it rises and falls with my breath

  • during this time I simply breathe, make no effort to change my breath.
  • I am simply witnessing my belly and breath, hiccups and changes.

4. After time I move my attention to my breath

  • …witnessing the breath and nothing else
  • ...as if my breath were a wave my consciousness is riding.
  • if I catch my mind wondering on other thoughts , I gently bring it back to breath.

5.. and then my I here my alarm clock blaring and its time to get up for work.

This Breathing exercise is a good for insomnia, killing boredom, stress relief, or just relaxing.
Sometimes I will have very vivid dreams after doing exercises before going to bed. but this an easy one to do and I feel better afterwards.
Its also a helpful aid in learning to relax when naturally breathing and meditating.

aah  just typing this is just making me sleepy …
I’m sure reading this may induce drowsiness as well.

Further reading and posts relevant to this one:

My Breathing Exercise
I Breath Therefore i am

Breathing and Counting Exercise

.

Happy dreams!

ZZZ

Breathing and Counting Exercise

1. start with a good sized inhale.
2. Exhale  and count  out  “5..4..3..2..1..0”

Count whispering while exhaling
I Don’t worry about how fast I’m Breathing & Counting at first..it ok to start off fast.
If  I cant count from 5 to 0, not a big deal start with [4 to 0] or [3 to 0]
3.  Inhale through the nose
4.  Exhale “5..4..3..2..1..0” Just as number 2.
5.  continue  to step 3 and 4 :
I slow down my counting with each exhale

5…4…3….2….1…0
5…..4…..3……2…..1……0  slower and slower each exhale.

6.  I do this for about 3 to 5 minutes or so
7. (optional)  inhale, then exhale an whisper “I’m Safe” .
Exhale and “I’m Safe” replaces the counting.
I’m Safe”  is a bit of self talk,  particularly if one is very distressed, just having a panic attack or a feeling enraged, overwhelmed, etc.**

I am not a doctor or health care professional, but I have used breathing exercises for along time. they are a good free and portable stress management plan and tool.

Breathing and Counting is the first Breathing exercise I have learned.( from a Mental Health Nurse).
Its best to practice  this exercise daily, good for stress management, Mental Wellness Management.  and to have it ready when feeling particular  distress.

Many people, especially mental wellness managers, are more prone to feeling very distressed.  These intense distressed  periods may manifest them selves in:

  • Panic Episodes (aka “Panic attacks” – I used to suffer from these)
  • Angry outbursts.
  • Restless or Obsessive or Intrusive thinking, or concentration breakdowns( I still manage this “intrusive thinking”   Its less a problem for me than in the past.)
  • Breathing and Counting is a good tool  regain control of our breathing and emotions.
  • Posted Breathing Exercises

For me,It has been helpful not the fear  momentary Intense emotions of a  very distressful episode( panic episode or strong feelings), but to allow them to happen through the body and out of the body , while breathing and counting, and reminding myself afterwards that I am safe.

otherwise  Breathing and Counting is a good plan health exercise and helpful to calming down clearing the mind.

Further reading and posts relevant to this one:
My Breathing Exercise
I Breath Therefore i am

Breathe Often!

learning to breathing properly, calmly

Sometime, somehow, growing up.. I forgot how to breathe, properly. I don’t know why or how, but Like a lot of people I forgot how to breathe, properly.

Most healthy Infants know how to breathe, they breathe using their abdomen, naturally. Later many people, like I did apparently, change to breathing with their chest muscles, unconsciously. Not only is this less efficient, this upper body breathing, is prone to feeling anxious or stressed, frequently.

When we are startled or frightened we gasp. This is a sudden inhale of air, using the chest muscles. Some believe this is part of our “Fight or Flight”  anxiety nervous system (known  as the Sympathetic Nervous System), where quick gulps of air are taken in by the lungs in order to have energy to react to whatever has frightened the organism.
It is possible that in are stressful modern world, Some of us slowly forget how to breathe properly and calmly.

Learning to breathe properly again.

Our bodies use quick inhales (gasp) to prepare for a “fight or flight” in Anxiety.
However our bodies relax on the exhales of our breath.
Focusing ones breath on long exhales, expelling air out from the diaphragm is more efficient and more calming and natural.

A Diaphragmatic Breathing  exercise

(Breathing from the Belly)

  • Sit on a chair with back straight, Lay down, or find a comfortable place to relax and breathe.
  • Place your attention on the belly (if your mind wonders, let the thoughts go and return attention to your belly)
  • Expel your breath completely from your diaphragm. Feel your belly collapse inward.
  • Let yourself inhale. inhaling will happen naturally without effort.
  • Fell your belly rise.
  • Repeat this for a couple minutes, or as long as you like.
  • Repeat this short exercise regularly

The goal is to learn to breath properly, unconsciously, from the diaphragm again with long exhales, just as we did when we came into this world.

Properly breathing: breathing from below the thoracic diaphragm or “breathing from the belly”  is an aid to living more calmly; and less anxious and irritable.

Life can be stressful as it is, there is no need to add anxiety with gasping.
(left: image of  respiratory system, wikimedia: attr. Theresa Knott, no affiliation with this site.)

Learning to breath properly,  has helped in my stress management, I learned that I enjoy breathing, as well.  :)

More breathing exercises  listed on the Breathing Tab of this blog.

Breathing

MY BREATHING EXERCISES

 
Why do i do breathing exercises? well they are a healthy free and
completely portable form of self therapy, meditating aid,
prayer or discipline in correcting mind and body.

These
are exercises that i use in breathing. Perhaps in sharing, these can
inspire self therapy and meditations for whom may read this.

when inhaling alway tuck in the diaphragm,
and expand the lungs up through the rib cage.
breath with the belly

A simple starter:

* exhale and count 1 2 3 4 5

* repeat breathing.

* on each exhale think on slowing the counting down and
lengthening the breath

* 1 2 3 4 5

* countue for five minutes or so

 
 

MISOGI

* Sit in comfortable position. Kneeling is traditional, but not necessary.

* Begin to be aware of my breathing.

* Shift my breathing so that I am inhaling through you nose and exhaling
through your mouth making a “hahhh” sound as you do so.

*Visualize that my breath is a circle –
in through the nose and out through the mouth.

* thoughts intrude on my awareness of my breath simply imagine they are
puffy clouds that i can choose to allow to drift on their way and then
refocus my attention on my breath again.

————-

 
 

DEEP BREATHING TECH.

* Start by putting one hand on my chest,
and one on your abdomen (just above my navel).

* Inhale slowly and deeply through my nose. Try to direct the breath
downward into my belly, so it pushes up the hand resting on my abdomen.

*The hand on the chest shouldn’t move much at all.

* Exhale through the mouth making a quiet whooshing sound.

 
 
———————-

 
 

COMPLETE BREATHING EXERCISE

* Sit or stand in a comfortable position,

* emptying my lungs as fully as possible by exhaling through the nose as
i pull the abdomen in as far as i can.

* Holding this for five seconds.

* Inhale slowly through my nose, pushing my abdomen way out to let air
enter the lower part of my lungs.

* Continue the slow inhalation by also expanding the chest
as far as possible and then raising my shoulders as high as possible,
thus allowing air to enter the higher area of my lungs.

* Hold the breath in my lungs for a count of five, allowing the oxygen
in the air to be fully absorbed.

* Slowly exhale as deeply as i can, relaxing your shoulders and chest
and contracting my abdomen to expel as much waste-laden air as you can.

* Hold this for five seconds.

* Repeat the whole breath cycle ten times or so, pausing between cycles if necessary.

* Be aware of how full of energy my body feels when i finish.

 
 
———————————————–
 
 

BREATHING And HUMMING

* sitting with good posture or lay out flat and strait

* Exhale fully

* Breath in , fill the lungs fully, and feel the ribcage expand

* Exhale thru the nose with a low slow controlled hum

* Become aware of my humming only
* Squeeze out as much of my last breath/hum with my belly

* repeat with breathing in. continue this exercise for 3 to 5 minutes

 
 
——————

 
 

COUNTING BREATH DISCIPLINE.

–this exercise helps me correct and discipline my restless mind
and concentration. basically a form of daily exercise

* sit or lay with good posture.

* Inhale (with the belly) and exhale slowly and smoothly.
continue breathing this way.

* count each breath to myself: inhale “1”, exhale “2”,inhale “3”,etc

* anytime i become aware of a new thought (other than my counting):
start the count over at “1”

* once my count reaches 10 i hve finished with the exercise.

* its easy to get frustrated with this exercise or not be able to count past “1” or “2”
without a thought invading. patience this is a discipline building exercise

 
 
——————–
 
 

SIMPLE BREATH MEDITATION

* in this exercise I can lay comfortably or sit on a chair… A postition where I where my breathing isn’t restricted.

* I allow my self to breath naturally.

* I now just observe it. (I might imagine it as a a wave as rises and falls)

* There natural hiccups or quick changes in my breath
— I am not trying to change or control my breath just allow my body to breath as it does.

* I explore my breath and observe it. Its natural bumps and occasional quick gasps.

* thats it… Judging the way I breath or changing the way i breath is not a goal here. Its just observing and being with my breath.

* if some physical feelings come.. such as anxiousness.. I just observe me body breathing and feeling.

* I can do this as long as I want.


 
 
———————-
 
 

COUNTING/ BREATHING QUICK PLAN

— In A Stressful, Anxious , Angry or Explosive moment… breathing can be a therapy

* first Stop!–your feelings are of the moment walk away if you can.

* Inhale and count 1,2 , 3

* exhale and count 5,4, 3,2,1,0

* continue to repeat — At first, it is ok to be racing as one is counting and breathing. go as fast as you wish.

* As I becomes more aware of my fast counting/ breathing…

I slow down my exhale… 5….4…3…2…1…0 — with each breath.

Gradually slower counting with each breath

The body’s Nervous system is wired to relax on exhales..
Focusing and extending exhales will slow thing down in a pinch. eventually your body will just naturally inhale.



 
 
——————————-

 
 

breathing mantras

breathing and concentrating on phrase can be also be soothing, peace finding or spiritual.
examples i use:

*(IN) breathing the universe in…(EX)breathing the universe out
*(IN) Breathing it in…. (Ex) Letting go of all thoughts
*(EX) I am Safe … (IN) I Feel free
*(IN) Tuning in … (EX) Lettin go.

i often switch the words i use from the INhale and Exhale to
relieve the perceptual duality of breathing.
————-

Breathing promotes better discipline when done often.
But testing and being creative with different exercise, discovering one’s
own breathing exercise….
ultimately promotes better intuitiveness

~

 
 

 
 
I am factory worker.. Not a doctor. I am also manager of health problems
and i have to manage stress like everyone else….
…. and i used breathing exercises for almost a decade now.

Please feel free to copy these and explore breathing exercises for your self..

please feel free to link to this page if you think it is beneficial to others..
-CB~

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