Professional Documents
Culture Documents
Breathing Techniques
Susan P. Boles
Most of us don't know how to breathe properly. We take shallow breaths as if we are afraid of
what breath does. But breath is manna to our bodies...so we should drink heavily and deeply
to energize and feed our bodies.
I was taught by breathing in to the count of four...slow counts. Feel the breath expand your
ribcage.....you are aiming to fill your whole chest cavity with air. At the end of the fourth, when
you think you can't take any more air in, take a sip more. Hold for a count of four. Exhale over
a count of four....and when you think you have all the air out, huff more out.
You will be amazed how much you can get out after this count of four. You may experience
burning in your lungs doing this. But soon, your breathing comes deep and sure....and the
count of four expands to a count of five...six. I was told to concentrate on the emptiness
between breathing in and breathing out....that period of stillness.
Once my lungs were used to doing this, I started breathing in from different parts of my body.
No one taught me this...it just started to happen when I meditated. I would open up my crown
chakra and breathe the energy down, on an inbreath....feeling it flow around my
heart....keeping it there....then on the outbreath, push the breath down the rest of my body to
exit out my feet. Then I would reverse it, breathing in my feet, feel it flowing to my heart, then
on the exhale, pushing it up and out my head. Dizzying at first....but the energy that fills me
when I do that is incredible.
I found out later that I was unconsciously doing something that is taught to get the energy
flowing in the two currents that wind around our spines. We would practice this for about five
minutes.....at the beginning of each session. It prepared us for the work in the session by
calming us and getting our minds into the proper space for work.
The fire breath is very different. Here, you concentrate on the outbreath, as it is thrown out
with such force, the inbreath comes after it automatically. We were taught to put our hand on
our bellies and use those muscles to force air out of our lungs in a whoosh. Our hands were to
remind us to use those muscles to force it out. Your whole abdomen is used to empty the lungs
very quickly. You should hear your breath coming out vocally....almost like a cough but not so
loud...kinda like a HUH sound.
Here, you are not using so much breath...it is like little sips in and whooshes out. Like my
advanced terminology?? :;grins:: As the fire in fire breath is related to the power center or
third chakra, this is where the breath is being localized. You are using your diaphragm and
stomach muscles to force the breath out. Dizzying again.....and you feel the heat in your belly
rising up into you.....making your head reel with it.
It took me awhile to get used to doing this....and my stomach muscles hated me for a while...
but it was worth everything to feel what I did when the rising started. At first, we couldn't do it
very much.....it was far too difficult to keep up....but as the weeks went by, we had longer
lessons using it.
The alternate nostril breathing was taught to us after the above two. After doing the first
breathing exercise a few times, raise one of your hands to your face, palm facing it. Put your
thumb by one nostril and your forefinger by the other. Gently put your thumb over the nostril,
blocking the passage of air through it. Breathe in the other nostril slowly, using the first
technique. Hold the inbreath for a second...concentrating on the stillness....then exhale.
Remove your thumb, and put your forefinger on it's nostril and breathe in...concentrating on
the middle...exhale.
Continue to alternate with one complete inhale/exhale per thumb/finger. Do this for about
eight to ten cycles. You should feel this breathing calming you yet energizing your chakras.
Susan P. Boles lives in a small town, east of Toronto, Canada, and is a student and teacher of
chakras. A gifted healer, using her own brand of hands-on and remote healing, she makes use
of Reiki, Therapeutic touch and an inner child process to help people. This is not a full time
occupation - she mainly helps people over the Net as she finds her effectiveness is greater
using this energy medium. She has facilitated earth healing meditations for several groups.
When Susan first started taking Kundalini yoga, she had a very hard time even getting on the
floor. She had broken her back at work. Doing anything was extremely painful. Her teacher
was very patient with her - allowing her to adapt positions she couldn't get into or found hard
to maintain. After a few months, and the aid of other alternative healing methods, she was
able to move with much greater mobility, feeling the energy move up her spine. The fire
breath, actually just learning to breathe properly, helped her a lot. Now, she says, if you look
at her back, you will not find the break. She went from being wheelchair dependent, according
to allopathics, to being able to do anything she wanted, and she does too!
return
Breath of Fire
The Breath of Fire is a staple of the Kundalini yoga practice. Whether its practiced along with a
kriya -- Kundalini yoga poses -- or performed on its own while holding your hands in intricate
forms called mudras, this breath was designed to raise your Kundalini energy quickly. If youve
ever watched a dog pant, youll get the gist of Breath of Fire. Hold your mouth open and inhale and
exhale as quickly as you can, making sure to press your belly out on the inhale and in on the exhale.
You can place your knuckles on your lower belly at the beginning just to give the lower belly an
assist when exhaling, by pushing them into your belly. Once you have the rhythm, practice this
breath with your mouth closed for 30 seconds to two minutes.
Sitale Breath
Otherwise known as the Cooling Breath, Sitale brings you down from the crazed, unfocused places
you may visit during a stressful day. It brings you back to a state of calm from which you can feel
centered enough to raise the good type of energy. You dont even need to find a quiet spot or take a
formal seated position to practice Sitale. It can be performed anywhere and anytime you need to
rebuild your inner resources. Close your eyes, curl your tongue and inhale through your open
mouth. Close your mouth and exhale through your nose. Youll know when it has worked -- when
you open your eyes and you see the world with focused calm.
Dear Friend,
Welcome to the Feldenkrais Method Guides newsletter and your Fourth Feldenkrais lesson on
relaxed breathing.
Many of us habitually create tension by holding our breath or breathing at lower capacity than we
could. This lesson will help you discover how to reduce tension throughout your body by using a
simple rolling or wave pattern of breathing.
Its especially important in this lesson to follow the natural pattern of your inhalation and exhalation
as you do the lesson. Dont try to force yourself to breathe longer or more fully than you do
naturally. As you do the lesson you will probably find your breathing naturally growing fuller just
let the changes the lesson brings occur without forcing anything.
As youve probably experienced by now, doing less actually produces more results in this approach.
At this point in working with these lessons, you also might be discovering that improving how you
function in one part of yourself (like your breathing) can improve functioning in other areas. Just
noticing these improvements can also help you make new connections that lead to additional
benefits. The results of these lessons will keep building as your awareness of how you move grows.
As with all Feldenkrais lessons, here are a few guidelines to follow before doing the lesson.
Move slowly and mindfully so that you can feel each aspect of how you move.
Dont stretch, strain or try to break through your limits. Use less effort than you need as you
move. Youll actually improve more quickly as you reduce your effort. Less is more in this
approach.
Breathe as you move. Breathing naturally enhances your relaxation.
Rest whenever you wish, even during directions. Rest helps you integrate improvements.
Pay careful attention to your comfort.. Never do anything thats painful. If you do
experience any pain, decrease the size and range of movement until the pain disappears. If
you cant eliminate pain, just imagine doing the movement. Experience has shown that you
will still receive benefits when using your imagination.
Each time you repeat a lesson you can learn something new and gain additional
improvements. Feel free to repeat any part of the lesson and experiment with the movements
throughout your day.
Dont do these lessons while driving your car or doing anything else that requires your full
attention. Only focus on the lesson at the time you do it.
Before you begin your audio lessons, if you havent already done so, please Right Click Here to
download a short audio that will give you instructions for getting the most benefit out of your
Feldenkrais lessons.
Once you have listened to the instruction audio above, please download your fourth free lesson by
Right Clicking here.
If a friend or family member forwarded this message to you and you found it helpful, please feel
free to visit this page and subscribe to my Newsletter. Youll get all of my free lessons and audio
recordings sent directly to your Inbox.
Thanks for your interest in my Feldenkrais lessons..
Wishing you health and peace,
Dan
DISCLAIMER
The information contained in www.FeldenkraisMethodGuide.com and the Feldenkrais audio
lessons is not a substitute for professional medical advice or a medical exam. You should regularly
consult a doctor in all matters relating to physical or mental health, particularly concerning any
symptoms that may require diagnosis or medical attention. As with any exercise or health-related
program or activity, you should seek the advice of your physician or other qualified health
professional before participating in any movement lessons.
www.FeldenkraisMethodGuide.com makes no warranties or guarantees concerning any particular
outcome, result, or improvement from participation in the movement lessons.
www.FeldenkraisMethodGuide.com is not responsible for any direct, indirect, consequential,
special, or other damages, including, but not limited to, economic loss, injury, or illness, that may
result from participation in the movement lessons.
Feldenkrais
Powered By Ringsurf
Have you ever tried to breathe (or walk, or do some other movement or activity) in a way that
someone you trust told is better only to feel like you were making things worse? I get people in
my practice who have this sort of trouble all the time. They may believe they are improving
themselves by tightening their core or controlling their breath in one way or another, only to
discover they are in fact getting in their own way. Its my job to help them unlearn their old habits,
and discover new options which are easier and more effective.
Dr. Feldenkrais taught many, many lesson on breathing. There are Awareness Through
Movement lessons in which one explore breathing: through the mouth and through the nostrils,
expanding the belly on the inhalation and expanding the belly on the exhalation, focusing the breath
and the belly, and focusing it in the chest, and on and on with incredible variety.
So how does he get away with saying hes against breath exercises that instruct one to breath
like this or like that? The answer lies in the variety of the lessons. The directions are not
intended to instruct you in how you should breath, but rather to give you an experience which
will result in improved breathing. There is often something indirect in these lessons, such as
focusing on the exhalation in order to improve the inhalation, or focusing for an entire lesson on
your abdomen only to discover at the end that your chest is moving more with your breath. The
common thread to all these lessons is that they are never designed to teach you to breathe
correctly, but rather to become aware of yourself and your breath.
How does this help? Feldenkrais continues:
If a person is aware of what he is doing, the nature of things demands of him to do
the best he feels.
The nature of things hes talking about is the way our nervous system works, which is by
regulating itself to work optimally on the basis of the information it has. Give it new information,
and it will settle into a new pattern (a new homeostasis) based on that information.
If the information coming in is that you are in danger, you will contract your muscles and hold still
as you apprehensively survey your surroundings for the threat. (Most of us call this pattern being
stressed). Your breathing will accordingly be shallow and inhibited by the muscles engaged in your
belly, back, and chest. But if you have an experience of relaxing your belly or the muscles
between your ribs, your breathing will naturally adjust to take advantage of the new option,
and you will also find yourself feeling more calm and safe. And less stressed.
Discover it yourself:
This is one you can do in bed if you like. It will help you feel the difference between trying to
breathe in a certain way, and using an indirect exploration to change the pattern of your breath. Ill
leave it up to you and your nervous system to decide whether the result is a better way to breathe.
Lie on your back, with your hands resting gently on your lower belly (with your whole hand
below your navel, all the way to the crease of your thigh). Without making any effort to
breathe deeply or in any particular way, notice how much this part of you moves, or doesnt
move, with your breath. (For contrast, slide your hands up to just under your ribs. Most
likely there is more movement there).
If you wait long enough simply paying attention to the movement of your breath in your
lower belly, that simple increase awareness will bring about more movement and freedom,
but thats not the point of this particular experiment.
Now intentionally breathe into your lower belly for a while. Theres nothing wrong with
this, except that its not very sustainable: youll most likely stop doing it as soon as you stop
intending to do it.
So stop doing it, and rest for a bit. Notice any change in your breathing including the
movement of your lower belly.
Lets take a more indirect approach now: instead of focusing on breathing in, focus on
breathing out. Slowly push all of your air out, contracting both your chest and belly, and
hold the air out until you feel like you need to breathe. Then swallow and then let your
mouth open, allowing the air to rush in. Notice how this inhalation moves through you,
including how it moves your belly. Do this experiment a half-dozen or so times more, but
you can allow your breath to settle between repetitions.
Rest, and observe the quality of your breath throughout yourself, and particularly in your
belly. The change you are now feeling will stay with you at least until you engage in some
other activity in which you habitually use your belly differently (sitting up?) But if you like
the feeling in your belly now you can cultivate it, both by repeating this exercise every night
for a while, and by extending your awareness to your belly throughout the day. How does
this awareness affect your life? Let us know in the comments below!