Striving4Zen

Our goal today is to learn how to cool the body
(generally we're talking about internal inflammation
from stress and lame food), relax the body, and
find some focus.

So let's get started:

BELLY BREATHING

1 - Lie down on the floor, flat on your back,
arms at your sides, palms facing up.

2 - Take your right hand at put it over your
belly button. Relax completely.

3 - Inhale completely but don't breathe into
your chest... instead let your abdomen fill up as
much as possible (this is difficult at first).

4 - Now exhale, allowing your belly to hollow
out completely.

5 - Once you're comfortable with this motion
(chest stays still, belly fills like a balloon, then
empties completely), now we'll count the breaths.

6 - Inhale to the count of 1-2-3-4 *PAUSE* at the
top. Now exhale to the count of 8-7-6-5-4-3-2-1.
Again, inhale 1-2-3-4... *pause*... exhale 8-7-6-5-
4-3-2-1.

Do 10 rounds and then rest.


CHEST BREATHING

1 - Lie down on the floor, flat on your back,
arms at your sides, palms facing up.

2 - Take your right hand at put it over your
belly button. Relax completely.

3 - Inhale completely don't let your belly move,
instead your chest fills and rises up toward your
chin (this is usually easier than the previous
exercise). 

4 - Now exhale, allowing your chest to fall toward
the floor.

5 - Once you're comfortable with this motion
(belly still, chest inflating and deflating), now we'll
count the breaths.

6 - Inhale to the count of 1-2-3-4 *PAUSE* at the
top, chest bulging. Now exhale to the count of 8-7-
6-5-4-3-2-1.

Again, inhale 1-2-3-4... *pause*... exhale 8-7-6-5-
4-3-2-1.

Do 10 rounds and then rest.


HOW THIS WORKS

A handful of scientists (and a boatload of yogis) have
studied this 1-to-2 ratio breathing pattern (here we
did 4 to 8... same ratio), and what they've discovered
is that by simply extending the exhale, it stimulates
that vagus nerve and immediately has a calming effective
on the body. 

Labels: belly breathing, breathing, calming, relaxation

# posted by Striving4Zen : 2/08/2010