BEGIN HERE. READ THIS PAGE FIRST. BH1a

BEGIN HERE. READ THIS PAGE FIRST.
BH1a
The Optimal Breathing Mastery Kit Techniques and Exercises
Sometimes referred to in the video as The Booklet/Cards . NOTE: If you do not yet have the Optimal Breathing 12-foot
Strap or Optimal Diaphragm Strengthener, proceed without them until they arrive. Do not fail to use them, as they will
accelerate your progress. Physical Therapy based anatomy insights included on Supplemental PDFs Disk. Cards 34-37
relate to the recorded CD exercise tied to the theme you chose. Audio CD exercise for that theme is enclosed and
noted in its relevant Themes on pages BH2-BH5. C38 is a very special exercise that explains itself. Do not overlook it.
The Optimal Breathing Program Themes Guideline Pages
1. Best but not absolutely necessary to watch the Introduction ( DVD) first. It is 2 hours and may seem long but
get through it all. Make notes: What informs, inspires, interests you AND include questions for further
understanding.
2. Choose your PROGRAM THEME that is most important to you NOW on programs pages BH2b to BH4b, Stay
with that program theme for at least 4 weeks. Measure your progress weekly.
3. Arrange the “C” pages/cards in the order of the numbering shown for your chosen program theme.
Choose just one theme at a time and finish before choosing another. Eventually over the months and years
ahead you will want to try them all because …….. breath is life. Practice AM, PM or throughout the day.
4. DISCUSSION FORUM for Breathing Kit owners: Link on Page BH8b
BH1b
5. Look over each of your PROGRAM THEME cards to get a little familiar with the techniques and exercises. Use the
acronyms at the top of each card to find the same technique or exercise in the Techniques and Exercises DVD.
Example: Card C1 (OST1/Strap1- SM1) = Optimal Strapping Technique #1 on the Submenu #1
6. On the Techniques and Exercises DVD use the bottom right Submenu (SM1,2,3,4, 5) as primary links to
learn each. Then practice your program. Once you feel you know the technique(s) or exercise(s) you can use just
the cards as reminders of key points of the technique or exercise. Make notes of how you feel during and after
each technique or exercise. Use the guidelines on each card for ideas of what to note down. Add your own
impressions, feelings, and sensations. Discuss them with close friends or health professionals.
7. Continuing Education: Online/distance and in person. http://www.breathing.com/school/ce.htm
Progress is going to vary from person to person. You are not a machine with fixed static parts. The way you breathe can
impact every aspect or condition of life and living; EVERY ONE OF THEM. That is why ancient teachings say “breath is
life”. Experiment. Learn through doing. You are on a journey. You will over time intuitively gravitate towards
breathing feeling deeper yet easier. You will be more clear headed, more energized with improved stamina and/or
more calm/relaxed. First a minimum of 20 minutes. I have seen people take hours to all day and LOVE it. YOU must
be persistent. Nothing takes the place of persistence. It is senior to talent, genius and education. Make lots of notes.
Program Themes #1-10
BH2a
Arrange the CARD numbers (or sheets of paper if you are printing these)
according to your below chosen program theme. Begin with the first FIVE card
numbers of that theme. If due to physical limitations, skip the ones you cannot
do. If it is listed, listen to the CD tied to your chosen theme on C34, C35, C36,
C37. In a few minutes, hours or days keep adding one exercise at a time until
you are good at all of them. Note the feelings and benefits as you progress. Over
time keep your favorites and let the others go but DO try your best to do ALL of
them over time. Over the months and years change the sequences within the
same theme to ones that feel best. OR change the theme and see how you feel
and what you learn. At the end of each theme see “NOTES”: for our web
addresses that list options of complementary products. See your health
professional or health food store for possible equivalent nutritionals and
internal cleansers.
BH2b
Cards=acronym/abbreviation page overview:
C1=OST1/Strap1;
C2= OST2/Strap2; C3= OST3/ Strap3; C4=OST4/Strap 4;
C5=OSB/Squeeze; C6=OSBA/Shldrs-B; C7= OSF/Shldrs-F; C8=OCB/Circles;
C9=OLLS/Leg Lift; C10=OSBB/Sit Bend; C11=OCD/Core; C12=OPS/Psoas;
C13=OSAB/Stand; C14=ORA/Rotate; C15=OSSS/Side-Sound; C16=OSSST/SideStrap; C17=ORRS/Ribs-Up; C18=ONR/Neck; C19=OWIND/Wind; C20=OHC/Hip;
C21=ORTWS/Straw; C22=ORTTT/Tail-tilt; C23= ORTAR/Ankle;
C24=ORTBW/Wave; C25=ORTTS/Twist; C26=ORTYC/Yawn; C27=OHI/Hemi;
C28=OSP/Skin; C29=OLPB/Poke; C30=ODS/Diaph; C31=OBPS/Pattrn; C32=PRP
& OBC; C33=OSS&ODKS/Shldr& Door Str; C34=BBE1CD; C35=BBE2CD; C36=
BSE/EsteemCD; C37=WatchCD; C38=OBEE/Ext-Exhale; C39=R or L; C40=R/L
BH3a
1. Better Breathing: C5, C30, C1, C2 or C3, C38, C6,
C7, C12, C11, C10, C14, C16, C18, C19, C20, C24, C25,
C4, C27, C33, C28, C29, C34, Supplemental PDF Documents CD. Notes:
Complementary products at www.breathing.com/breathingkit.htm in the RED OUTLINED“OPTIONS”BOX
2. Calming, Relaxation, De-stressing: C5, C31, C1,
C2 or C3, C38, C12, C32, C24, C25, C4, C11, C10,
C39L, C16, C8, C33, C29, C4, C34, C28 Supplemental PDF
Documents CD. Notes: Complementary prod at www.breathing.com/deepest-calm.htm RED OUTLINED
OPTIONS BOX
BH3b
3. Energy, Vitality, Stamina, Recovery: C5, C30, C1,
C2 or C3, C38, C16, C19, C14, C6, C7, C10, C11,
C12, C38, C39R, R2B2 on Supplemental PDF CD,
C32, C33, C24, C25, C29, C28, C35, Supplemental PDF Document
Disk. Notes: Complementary products at www.breathing.com/energy-program.htm RED
OUTLINED “OPTIONS” BOX.
4. Memory, Focus & Concentration: C5, C30, C1,
C2, C3, C4, C40, C12, C14, C8, C10, C11, C24,
C25, C4, C27, C33, C29, C28, C34, C35, C37
Supplemental PDF Document Disk. Notes: Complementary products at
www.breathing.com/focus-concentration.htm in the RED OUTLINED “OPTIONS”BOX
BH4a
5. Sleeping & Snoring: C5, C31, C30, C1, C2 or C3,
C4, C38, C12, C24, C25, C11, C23, C22 in the C32,
C10, C8, C28, C29, C34
Supplemental PDF Doc Disk. Notes:
Complementary prod www.breathing.com/sleep-program.htm in RED OPTIONS BOX
6. Weight Loss Management: C5, C30, C1, C2 or
C3, C4, C38, C6, C7, C12, C38R/L, C40, C10, C16,
C19, C14, C12, C27, C28, C29, C36
Supplement PDF Disk. Notes: Complementary prod RED “OPTIONS” BOX at
www.breathing.com/weight-loss-program.htm
BH4b
7.Shortness of Breath: C5, C30, C1, C2 or C3, C38,
C24, C12, C32, C25, C9, C6, C38R/L, C7, C10, C16,
C11, C28, C14, C19, C4, C27, C33, C28, C29, C27,
C31, C34 Supplemental PDF Document Disk. Notes: Complementary products at
www.breathing.com/sob.htm in the RED OUTLINED “OPTIONS”BOX
.
8. Singing, Speaking : C5, C30, C1, C2 or C3, C4,
C38, C6, C7, C12, C16, C15, C17, C11, C24, C25,
C2, C26, C2, C2, C34 Supplemental PDF Document Disk.
Notes: Complementary products in the RED OUTLINED OPTIONS BOX” at
www.breathing.com/singingandspeaking.htm
BH5a
9.Meditation Enhancement: C5, C30, C1, C2 or C3,
C4, C38, C11, C10, C12, C24, C39L, C25, C21, C8,
C34
Supplemental PDF Document Disk. Notes: Optional complementary products at
www.breathing.com/meditation.htm in the RED OUTLINED “OPTIONS”BOX.
10.Smoke/Smoking Recovery: C5, C30, C1, C2 or
C3, C4, C38, C6, C7, C24, C25, C10, C16, C11, C12,
C14, C19, C4, C27, C33, C39L/R, C27, C32, C34 Notes:
Complementary products at www.breathing.com/smoke-recovery.htm in the RED
OUTLINED“OPTIONS”BOX.
BH5b
RECAP.
Choose the theme. Organize and read the cards. Watch the DVDs to learn the
fundamentals, techniques and exercises. Use the cards to guide your practice.
Stay with one theme at least 4 weeks. After each session: What did you notice?
Journal it. Discuss it with...
Emotional states to list resulting from states of or changes in breathing:
Vulnerability, kindness, sadness, anger, calm, joy, relief, fear, anxiety, laughter,
rage, tenderness, surrender, loving, self-respect, numbness, embarrassed,
shame, grief, gratitude, happiness, miserable, exposed, regret.
BH6a
Optimal breathing skills measurements in DVD1: Skip this if you are in a hurry for
progress. Come back to it. Make copies
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Number Count
Resting Breathing
Rate
Resting Breathing
Pause Rate
Extended Pause
Length
Chest Measurement
High Chest, Pos. 1
Chest Measurement
Bottom of breast
Bone, Pos.3
BH6b
Life Skills: What you want more of in life
___ 1. Acting on authentic self
___ 2. Alignment between inner drives
and outer expression
___ 3. Being a self-starter
___ 4. Better decision-making
___ 5. Comfort with personal expression
___ 6. Contribute to the greater good
___ 7. Expanded options
___ 8. Focused thinking
___ 9. Greater enthusiasm
___ 10. Greater motivation
___ 11. Greater sense of belonging
___ 12. Improved creativity
___ 13. Improved inner strength
___ 14. Increased productivity
___ 15. Increased self understanding
___ 16. Longevity wanted
___ 17. More comfortable with change
___ 18. More love
___ 19. More joy
___ 20. New concepts readily integrated
___ 21. Opening to the state of ease and flow
___ 22. Peace of mind
___ 23. Personal power
___ 24. Releasing mental ruts
___ 25. Self-awareness
___ 26. Spiritual growth
___ 27. Being with silence
___ 28. Removing experiential filters and distractions
to be more in present time
Add your own. Discuss them with close friends or health
professionals:
__________________________________________________
__________________________________________________
__________________________________________________
BH7a
Breath is life.
Why? How? When?
UDB: Unbalanced Dysfunctional Breathing; Undetected dysfunctional breathing; Unbalanced Deep Breathing:
aspects of life you may or may not think of being related to breathing. UDB hinders breathing exercises,
meditations and attempts at stress management. UDB causes or worsens high blood pressure, shortness of breath,
hyperventilation, overbreathing, anxiety, panic attacks, seizures, nervous disorders, depression, pain, asthma, COPD
and most illness. It is probably present in most if not all aspects of psychosomatic (mind-body or body-mind) disorders.
Because breathing is a moment to moment 24/7 activity you may use the UDB check sheet to help monitor progress.
What is occurring in your day to day life that is connected with the way you are breathing? Which negatives lessen and
positives increase? UDB factors are another way to mark progress by checking off from the following list and
rechecking weekly. Make 6 copies of these UDB pages and fill them out weekly, every other week or month
Close your eyes, go within and take the deepest in-and-out-breath you can take, now take another deepest in-and-outbreath. Allow yourself to breathe normally. Open your eyes and reflect on if you often (skip the distant past unless it
asks for that) experience any of the following conditions correlated with possible obvious or hidden breathing
dysfunction; UDB.
BH7b
Life issues* What you want less of
1. Addiction
__
2. Allergies ___
3. Altitude makes breathing harder ___
4. Anxiety ___
5. Anger ___
6. Apathy ___
7. Apnea ___
8. Attention problems ___
9. Autism ___
10. Back pain: low mid upper (circle)
11. Bed wetting ___
12. Belch a lot ___
13. Bowel or rectum disorder ___
14. Blood sugar swings ___
15. Breathing Problems: asthma, bronchitis,
emphysema, COPD, other ___
16. Breathing feels like a series of events,
instead of one smooth coordinated
continuous flow ___
17. Breathing feels stuck ___
18. Breath heaving ___
19. Breathing labored/restricted ___
20. Breathing is shallow ___
21. Breathlessness ___
22. Can’t catch breath or deep breathing
curtailed ___
23. Can’t feel breath in nostrils ___
24. Can’t meditate ___
25. Can’t relax ___
26. Can’t sleep on back ___
27. Can’t walk and easily talk at the same
time ___
28. Chest is large and stiff ___
29. Chest pain ___
30. Chest sunken ___
31. Chest tightness after surgery ___
32. Chest wall pain ___
33. Chronic cough ___
34. Chronic pain ___
35. Cold hands or sweaty palms ___
36. Cold temp bothers breathing ___
37. Confrontations make voice pitch go up __
38. Confused or sense of losing normal
contact with surroundings ___
39. Constant fatigue ___
40. Constipation, cramps in abdomen or
below sternum, or side stitches ___
41. Depression ___
42. Digestion poor ___
43. Diaphragmatic impairment ___
45. Dizzy when excited/anxious ___
46. Do you often PRESS your tongue to the
roof of your mouth? ___
47. Dry mouth ___
47. Exercise induced asthma ___
48. Fanny sticks out in rear ___
49. Fall asleep watching TV or at theater
when you would rather watch the program
___
50. Fear is excessive ___
51. Feel a hitch, bump, or lump right below
your breastbone when you try to take a deep
breath ___
52. Feelings of suffocation ___
53. Finish other’s sentences for them ___
54. Furrows brow often ___
55. Gasping a lot ___
56. Get tired from reading out loud ___
57. Get drowsy from driving a vehicle ___
58. Gerd-acid stomach ___
59. Grind or clench teeth ___
60. Headaches ___
61. Heart condition or attack ___
62. Heavy breathing ___
63. High blood pressure ___
64. History of being choked ___
65. History of other abuse or trauma ___
66. Hold breath a lot ___
67. Hormonal fluctuations ___
68. Hot flashes ___
69. Hyperventilation, overbreathing ___
70. Hypoglycemia ___
71. Irregular heartbeats ___
72. Irregularly formed rib cage (Can you see
it in a mirror?) ___
73. Jaw tension ___
74. Jet lag ___
75. Look in a mirror and breathe as deeply as
you can. Do your neck muscles bulge out? Do
your shoulders, collarbones rise? ___
76. Lump in throat ___
77. Migraines ___
78. Mitral Valve Prolapse ___
79. Mouth breather ___
80. Nervous quiver in voice ___
81. Nightmares ___
82. Nodules ___
83. Obese ___
84. Often catch yourself not breathing ___
85. Often shift weight from side to side while
standing ___
86. Orgasms: Time to achieve: Easy (five
minutes)__; Hard (longer) ___
BH8a
87. Panic attacks ___
88. People have difficulty hearing you and
they are not partly deaf ___
89. Phlegm often ___
90. Phobic ___
91. Poor boundaries ___
92. Poor posture ___
93. Pregnant ___
94. Perfectionist ___
95. Public speaking ___
96. Pulsing or stabbing feeling around
ribs ___
97. Reduced pain tolerance ___
98. Reflux ___
99. Repetitive strain injury ___
100. Ribs flair outward at bottom during
inhale ___
101. Sallow complexion ___
102. Scoliosis or abdominal curvature of
spine ___
103. Seizures ___
104. Self-esteem poor ___
105. Shortness of breath ___
106. Shortened stride ___
107. Shoulders rounded downward ___
108. Sigh or yawn often ___
109. Singing poorly ___
110. Sleep problems ___
111. Smoking ___
112. Snore ___
113. Soreness or pain in throat with
“prolonged” vocal use. ___
114. Sore deep pain that feels like a band
across your chest strong, weak, dynamic,
heavy, smooth, clears throat often, chest,
whispery, stutters, quiver, squeaky,
restricted, choppy, laryngitis, hoarse, crackly,
disconnected, raspy, broken, breathy, erratic,
monotone, tentative, nasal, throaty,
mumbles, nervous, slurred speech,
spasmodic dysphonia. ___
115. Speech problems ___
116. Stiff neck ___
117. Stressed out ___
118. Stomach tense and unable to relax it
___
119. Stroke ___
120. Sunken chest ___
121. Superman Syndrome ___
122. Sustaining low tone difficulty ___
123. Swallowing difficulty ___
124. Swim—Can’t as well as you used to, or
tried and get short of breath ___
125. Talking on the phone makes you short
of breath ___
126. Tension around the eyes ___
127. Tense overall feeling
(hypertension) ___
128. Thoughts run amuck ___
129. Ticklish in your ribs or armpits ___
130. Tightness around mouth ___
131. Thoracic insufficiency syndrome ___
132. Tightness, soreness or pressure in chest
or below breastbone ___
133. Type “A” personality ___
134. Upper note singing problems ___
133. Upset stomach or irritable bowel
syndrome ___
134. Vertigo ___
135. Vision blurred, cataracts ___
136. Eyesight better in AM than PM ___
137. Voice is: VCD (vocal chord dysfunction)
— clear, labored, held back, strained,
natural, thin, strong, weak, dynamic, heavy,
smooth, clears throat often, chest, whispery,
stutters, quiver, squeaky, restricted, choppy,
laryngitis, hoarse, crackly, disconnected,
raspy, broken, breathy, erratic, monotone,
tentative, nasal, throaty, mumbles, nervous,
slurred speech, spasmodic dysphonia. ___
138. Voice feels weak ___
139. Wake from sleep suddenly not
breathing ___
140. Use a mechanical breathing device while
sleeping ___
142. Washboard abs ___
143. Wake up tired a lot ___
144. Wheezing ___
145. Worsened breathing following laughter:
Breathing is mainly— (SH)(Shallow;
(L)=Labored; (F)=Fast; (SL)=Slow;
(B)=Belly; (HC)=High chest; (CO)=Cough;
(R) Restricted; (HB)=Hold breath;
(E)=Erratic; (O)=Other
UDB Definitions:
www.breathing.com/articles/udb-defined.htm
*Complete list Included in one page PDF in the supplemental CD
BH8b
“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness...
the moment one definitely commits oneself, then Providence moves, too. All sorts of things
occur to help one that would never otherwise have occurred. A whole stream of events issues
from the decision.” —Goethe
ONLINE FORUM: For questions, comments, concerns, criticisms or queries and
sharing your progress with others.
Register: http://forum.breathing.com/register/ Registration code: nephesh
Log in: http://forum.breathing.com
Continuing Education Credits: Online/distance and in person.
http://www.breathing.com/ce.htm
Fee based assistance via Skype, in person; your vicinity or ours.
Toll free 866.694.6420 or Skype 704.315.2114
6-19-14
(OST1/Strap1-Menu SM1)
(OST1/Strap1-Menu SM1)
[for Men 6'4'' & up] (OST2/Strap2 - Menu SM1)
[for Men 6'4'' & up] (OST2/Strap2 - Menu SM1)
(OST3/Strap3 - Menu SM1)
(OST3/Strap3 - Menu SM1)
(OST4/Strap 4 - Menu SM1)
(OST4/Strap 4 - Menu SM1)
(OSB/Squeeze - Menu SM2/PM1)
(OSB/Squeeze - Menu SM2/PM1)
(OSBA/Shldrs-B - Menu SM2/PM1)
(OSBA/Shldrs-B - Menu SM2/PM1)
(OSF/Shldrs-F - Menu SM2/PM1)
(OSF/Shldrs-F - Menu SM2/PM1)
(OCB/Circles - Menu SM2/PM1)
(OCB/Circles - Menu SM2/PM1)
(OLLS/Leg Lift - Menu SM2/PM1)
Lower leg exhaling to OBW3-5 with
mmmm sound. Alternate with right leg
(OLLS/Leg Lift - Menu SM2/PM1)
(OSBB/Sit Bend - Menu SM2/PM1)
Natural breathing. Check in.
Greatly widen knees.
Bend and hang, then breathe
into lower back 5-10 times
Check in. Allow deeper,
easy inhale.
(OSBB/Sit Bend - Menu SM2/PM1)
(OCD/Core - Menu SM3/PM2)
Hold breath while bending
forward with medium speed
(OCD/Core - Menu SM3/PM2)
(OPS/Psoas - Menu SM3/PM2)
Check in. Support by
upright chair.
Stretch forward, breathe in, exhale
back to upright. Check in.
(OPS/Psoas - Menu SM3/PM2)
(OSAB/Stand - Menu SM3/PM2)
(OSAB/Stand - Menu SM3/PM2)
(ORA/Rotate - Menu SM3/PM2)
(ORA/Rotate - Menu SM3/PM2)
(OSSS/Side-Sound - Menu SM3/PM2)
Bend and count out loud
Chin above horizon
(OSSS/Side-Sound - Menu SM3/PM2)
(OSSST/Side-Strap - Menu SM3/PM2)
Tilt to the right
Repeat left and right one time
(OSSST/Side-Strap - Menu SM3/PM2)
(ORRS/Ribs-Up - Menu SM3/PM3)
(ORRS/Ribs-Up - Menu SM3/PM3)
(ONR/Neck - Menu SM3/PM3)
(ONR/Neck - Menu SM3/PM3)
Releases tension or pain in neck, jaw and eyes; Helps maintain cervical spine mobility;
Reduces crunching in neck
(OWIND/Wind - Menu SM4/PM3)
Exhale / rotating arms
Breathing in / raise arm
Rotate arms / exhale
Breathing in while raising arm
(OWIND/Wind - Menu SM4/PM3)
(OHC/Hip - Menu SM4/PM3)
(OHC/Hip - Menu SM4/PM3)
(ORTWS/Straw - Menu SM4/PM3)
OBW3 (Neutral) Effortless
Passive inhale to OBW 5/6/7
(ORTWS/Straw - Menu SM4/PM3)
(ORTTT/Tail-tilt - Menu SM4/PM3)
Allow 2 natural effortless breathing cycles
(ORTTT/Tail-tilt - Menu SM4/PM3)
(ORTAR/Ankle - Menu SM4/PM4)
(ORTAR/Ankle - Menu SM4/PM4)
(ORTBW/Wave - Menu SM5/PM4)
Knees widened. Natural
effortless breath exhaling
At OBW3, bend forward
using body to force deeper
exhale past OBW3
Rising slightly forced
inhale to OBW 6/7/8
(ORTBW/Wave - Menu SM5/PM4)
(ORTTS/Twist Menu SM5/PM4)
Natural effortless
exhale to OBW3
Extend twist to forcibly
deepen exhale
Natural effortless
exhale to OBW3
Back to center, allow effortless
inhale and exhale to OBW3
Extend twist to forcibly
deepen exhale
Back to center, allow effortless
inhale and exhale to OBW3
(ORTTS/Twist - Menu SM5/PM4)
(ORTYC/Yawn - Menu SM5/PM4)
(ORTYC/Yawn - Menu SM5/PM4)
(OHI/Hemi - Menu SM5/PM4)
(OHI/Hemi - Menu SM5/PM4)
(OSP/Skin - Menu SM5/PM4)
(OSP/Skin - Menu SM5/PM4)
(OLPB/Poke - Menu SM5/PM4)
(OLPB/Poke - Menu SM5/PM4)
(ODS/Diaph - Menu SM5/PM4)
(ODS/Diaph - Menu SM5/PM4)
(OBPS/Pattrn - Menu SM5/PM4)
(OBPS/Pattrn - Menu SM5/PM4)
(PRP & OBC)
Benefits:
(PRP & OBC)
The shape of the effortless breathing-wave must be supported. On a firm surface such as a VERY stiff mattress,
massage table or thick carpeting, create the most comfortable “recliner-chair type” resting position, only
without the recliner. Most recliners are too soft and inhibit breathing ease by closing the chest and throat.
To keep the chest open, in the resting position, and the diaphragm free to travel easily up into the chest in
maximal effortless excursion, create the following set up:
Place a travel pillow, or one of your choice, under your neck, a foam wedge from Relax the Back under your legs
and a thin pillow may be placed perpendicular to your spine. Center it where the bra strap would be.
Reduce or increase the thickness of the pillow for comfort. http://www.Yogaprops.com sells large or small futon
cotton filled breathing pillows. You can duplicate these pillows with a rolled up blanket but the blanket may not
have optimal density and beware of sharp edges sticking you in the back.
The position should be VERY comfortable and very supportive as is opens up your chest making it easier to
breathe. Swallow to make sure you can easily swallow.
Follow the directions with the illustrations. If cat stretches unfold, just enjoy them and KEEP BREATHING.
This “chest belly” breath creates deeper relaxation and sleep.
(OSS/Shldr & ODKS/Door)
Benefits:
(OSS/Shldr & ODKS/Door)
This exercise also relaxes accessory breathing muscles
while in a full squat, supporting yourself by holding
onto door knobs on either side of the door. It is best
done in bare feet or with a good non-slip connection
with the floor. This position has the added benefit of
allowing you to feel the breath expand into the pelvic
bowl, stretch and open up the back and strengthen
the knee joints.
Better Breathing Exercise #1
(BBE1 - Audio CD #120, 55 min.)
(BBE1CD)
C34
Included with All Themes
THE SERENITY BREATHING MEDITATION
READ THIS ENTIRE INSTRUCTIONAL BEFORE BEGINNING THE AUDIO PROGRAM.
THIS writing is what is referred to on the audio recording as, “The card included with
this recording.” ALSO in the AUDIO portion please disregard, “The other side of the tape
has no introduction.” (This refers to midpoint in the original audiocassette recording.)
If you wish to bypass the instructions, simply advance to track two or three on the CD.
BODY POSITIONS:
Primary Resting Position C32 (PRP): Sitting, use a Nada Chair (See http://www.Breathing.com/nada-chair.htm)
or Zafu, a small pillow or rolled-up towel for mid-back support while sitting. (See diagrams.) When lying on the
back, swallow and make sure you can easily do so. This position should be VERY comfortable and very supportive as it opens up your chest, making it easier to breathe. You can duplicate the large or small pillow with a
rolled-up blanket, but the blanket may not have the density the futon-cotton-filled pillows have, and can create
a sharp edge that sticks you in the back.
Better Breathing Exercise #1
Benefits:
(BBE1CD)
C34
Tension release. Develops body-centered stress-management skills. It taps into your unconscious. Enhances personal creativity.
Gets you more in touch with your feelings. Strengthens your relaxation response and Alpha brainwaves. Gets you more in touch
with ease and flow. Gently lengthens key frontal, abdominal, chest and neck muscles and shortens the back muscles, allowing you
to open your heart center, sit up straighter, breathe with less effort and resist the tendency to bend forward or downward, which
can close down breath sequencing, and balance and invite fatigue, illness and a “defeated attitude.”
Signs of Breathing Improvement:
If cat stretches unfold, just enjoy them and KEEP BREATHING. High blood pressure may go lower. The supine position will open your
chest and gently lengthen key abdominal muscles and shorten the back muscles allowing you to open your heart center, sit or
stand up straighter with more ease, breathe with less effort, and intuitively invite resistance to the tendency to bend forward or
downward which can "close down" the breathing posture and invite fatigue, illness and a "defeated attitude." Let your body
experience pleasurable yawning, stretches and occasional effortless deep breath catching breaths.
DISCOMFORT. Should intolerable dizziness, “spaciness,” or nervousness occur, reduce the depth of the in-breath and let those
feelings subside. If with repeated practice the restriction continues, use the Strapping Technique. For postural discomfort, reduce
the thickness of the pillow(s). In any event, let your breath come and go until you feel comfortable again. Resume the exercise when
ready. The ability to sustain a state of positive energy increases as your practice continues. If discomfort continues, consult with your
local holistic health professional or contact us at http://www.Breathing.com for private sessions with an Optimal Breathing Coach.
One or More of the 5 Basic Measurements:
Measurement progress is not relevant for this exercise.
Better Breathing Exercise #2
(BBE2 - Audio CD #130, 58 min.)
(BBE2CD)
C35
Included with Theme #3 (Energy, Vitality, Stamina & Recovery) & Theme #4 (Memory, Focus & Concentration)
A BREATHING EXERCISE & MEDITATION TO DEVELOP & SUSTAIN A FOCUSED ENERGETIC CALM.
[Orange Band included.]
READ THIS ENTIRE INSTRUCTIONAL BEFORE BEGINNING THE AUDIO
PROGRAM. THIS writing is what is referred to on the audio recording as, “The
card included with this recording.” ALSO in the AUDIO portion please disregard,
“The other side of the tape has no introduction.” (This refers to midpoint in the
original audiocassette recording). If you wish to bypass the instructions,
simply advance to Track two or three on the CD. You may put Track 3 (the
striking of the Singing Bowl) on repeat.
The Orange Band. For Lying, Sitting or Walking: Wrap the orange band, similarly to C4 (OST4) in the Strapping Technique, pulling
each end forward out in front of you, wrapping one end once or twice,
but not in a knot so it will release easily and to allow the tension to keep
the band snug against your belly. This creates the sense of a hands-free
Squeeze and Breathe C5 (OSB). Breathe to OBW5–7. Stay in your comfort zone.
Sitting: Use a Nada Chair (See http://www.Breathing.com/nada-chair.htm), a
small pillow, or rolled-up towel for MID-back support while sitting. The sitting or
lying posture will slowly stretch key abdominal and chest muscles and shorten
the back muscles, allowing you to sit up straighter with less effort and help you
resist the tendency to bend forward or downward, which can suppress your
breathing, invite fatigue, and a “defeated” feeling and attitude.
ENERGY: Lie on your side similar to in the
C23 (ORTAR). Wear the band. Place Track 3 on
repeat. Breathe slightly deeper/longer than
usual, with one bowl strike for an in-breath
and another for an out-breath, for 15 to 30
minutes. This exercise is more about
learning to tolerate more energy, so as
to get used to breathing more often,
but in the lower abdomen /parasympathetic zone. An alternate version is
on your back in the PRP, with legs up
high (see diagrams). Your goal is to achieve a centered-energetic calm that
one gets when one is “in the flow,” and to increase your energy thermostat.
The LEASE (Long, Easy And Slow Exhale): Relaxed focus, CO2 increase.
Band not necessary. Place Track 3 on repeat. Breathe in to OBW5–7, then slow the
exhale (without tightening the belly) to the point where the exhale is at least
twice as long as the inhale was. (For instance: 1 bowl strike per inhalation and
two bowl strikes per exhalation.) When the 1 Bowl Strike IN and 2 Bowl Strikes
OUT is comfortable, then add another Bowl Strike to the out-breath.
See how far you can go up to 20 bowl strikes out-breaths.
Better Breathing Exercise #2
(BBE2CD)
C35
Try to increase by one bowl strike on the exhalation.
Benefits:
DO NOT breathe in deeper so as to have more breath to extend the exhalation.
Stay with the OBW5, 6 or 7 inhale and gently hold back the exhalation. But if you
do, then breathe in a little more, but not so much as to become anxious.
ENERGETIC CALM: Creates an even focus, reduces hyperventilation/overbreathing, and helps reduce many expressions of so-called asthma, like shortness-of-breath symptoms, caused by poor breathing mechanics (UDB).
Keep adding a bowl strike as you feel you are able to, but without any
belly tension or anxiety. STAY in your comfort zone. If your belly tightens, even a
little, then go back to the number of exhale bowl strikes right before there was
NO belly tightening, and stay there. Once you feel you can re-add a bowl strike
then try it again. Sometimes you may be able to stay with just a little discomfort
(from too many exhale bowl strikes) but the discomfort can sometimes go away
in a few breaths.
The LEASE (Long, Easy And Slow Exhale): It will slow down your breathing
and increase your breathing pause times. It helps adjust one’s often over-stimulated nervous system to slow it down.
Never try to stay with the discomfort for more than 5 complete in- and outbreaths. You eventually want to effortlessly lengthen the exhalation so that you
can reach a 20 bowl strike exhale without ANY discomfort. For some, that is a
TALL order, and may take months, even years, to achieve. Keep your hand on your
belly and if you sense any tension, you have gone too far with the exhalation
(past OBW3). (Think of letting the air out of a car tire when you have overinflated
it—you press the valve slightly to let just a tiny amount escape.)
Contrary to pursed-lip breathing, the goal is to develop your diaphragm by using
IT, instead of your lips. Most people err in letting too much air out too soon. Make
doubly sure on the exhalation that you do not tighten your belly, or any part of
the chest. The entire exhalation action is one of releasing and letting go of tension—never tightening.
Signs of Breathing Improvement:
Breathing more in your belly.
DISCOMFORT. Should intolerable dizziness, spaciness, or nervousness occur, reduce the depth of the in-breath and let those feelings subside. If with repeated
practice the restriction continues, use the Strapping Technique. For postural discomfort, reduce the thickness of the pillow(s). In any event, let your breath come
and go until you feel comfortable again. Resume the exercise when ready. The
ability to sustain a state of positive energy increases as your practice continues.
If discomfort continues, consult with your local holistic health professional or
contact us at http://www.Breathing.com for private sessions with an Optimal
Breathing Coach.
One or More of the 5 Basic Measurements:
LEASE: Number Count higher, Breath Rate slower. Pause Extension longer.
Breathing Self-Esteem
(BSE/EsteemCD)
(Audio CD #140, 50 min.)
C36
Included with Theme #6 (Weight Loss Management)
BREATHING EXERCISE, AFFIRMATIONS & MEDITATION
READ THIS ENTIRE INSTRUCTIONAL BEFORE BEGINNING THE AUDIO PROGRAM.
ALSO in the AUDIO portion please disregard, “The other side of the tape has no introduction.” (This refers to midpoint in the original audiocassette recording). If you wish
to bypass the instructions, simply advance to track two or three on the CD.
BODY POSITIONS:
Primary Resting Position C32 (PRP): Sitting, use a Nada Chair
(See http://www.Breathing.com/nada-chair.htm) or Zafu, a small pillow, or a rolled-up towel for
mid-back support while sitting. (See diagrams.) When lying on the back, swallow and make
sure you can easily do so. This position should be VERY comfortable, very supportive, as it opens up your chest, making it easier to
ABOUT THE TONES YOU HEAR IN THE BACKGROUND.
breathe. You can duplicate the large or small pillow with a rolledModern Physics and Magnetic Resonance Imaging has proven that a
up blanket, but the blanket may not have the density the futonhealthy body is a living entity of balanced vibrations and wavelengths.
cotton-filled pillows have, and can create a sharp edge that sticks
Each organ is finely tuned and vibrates only at its own frequency, while
the frequency of the sick organ is disturbed. In the West, people use
you in the back.
singing bowls for meditation, centering, healing, stress reduction, chakra
Lying, sitting, or standing. Repeat out loud the affirmations
that you hear. Shout them if you want. Louder is better.
balancing, “sound massage,” and New Age music. The bowls return us to
our breathing center and deep inner self. “Through the breath, one goes
inside to find the only real source of healing.” —John Lee, Flying Boy II
Breathing Self-Esteem
(BSE/EsteemCD)
C36
Benefits:
Expands the capacity to give and receive love, and appreciation of self and others.
Some might think of this as an energized form of prayer or affirmations.
Signs of Breathing Improvement:
Breathing is easier. You feel better about yourself. Your boundaries improve. Depression lessens or lifts.
DISCOMFORT. Should intolerable dizziness, “spaciness,” or nervousness occur, reduce the depth of the in-breath
and let those feelings subside. If the restriction continues, use the Strapping Technique. For physical discomfort,
reduce the thickness of the pillow(s). In either case, let your breath come and go until you feel comfortable again.
Resume the exercise when ready. The ability to sustain a state of positive energy increases as your practice continues. If discomfort continues, consult with your local physical therapist to rule out a breathing-pattern disorder, or
contact us at http://www.Breathing.com for private sessions with an Optimal Breathing Coach.
One or More of the 5 Basic Measurements:
Measurement progress is not relevant for this exercise.
The Watching Breath
(Audio CD #150, 47 min.)
(WatchCD)
C37
Included with Theme #4 (Memory, Focus and Concentration)
A RELAXING BREATHING EXERCISE for FOCUS & CONCENTRATION
READ THIS ENTIRE INSTRUCTIONAL BEFORE BEGINNING THE AUDIO PROGRAM.
THIS writing is what is referred to on the audio recording as, “The card included with
this recording.” ALSO in the AUDIO portion please disregard, “The other side of the
tape has no introduction.” (This refers to midpoint in the original audiocassette
recording). If you wish to bypass the instructions, simply advance to track two or
three on the CD.
BODY POSITIONS:
Primary Resting Position C32 (PRP): Sitting, use a Nada Chair
(See http://www.Breathing.com/nada-chair.htm) or Zafu, a small pillow, or rolled-up towel for mid-back support
while sitting. (See diagrams.) When lying on the back swallow and make sure you can easily do so. This position
should be VERY comfortable, very supportive, as it opens up your chest, making it easier to breathe. You can
duplicate the large or small pillow with a rolled-up blanket, but the blanket may not have the density the
futon-cotton-filled pillows have, and can create a sharp edge that sticks you in the back.
The Watching Breath
(WatchCD)
C37
Benefits:
The Watching Breath guides you in a series of simple but profound ancient mind-body techniques.
The ability to remain focused and at ease quickens as your practice strengthens.
NOTE: EXHALES in the Watching Breath are NEVER forced outward.
ALWAYS hold back to slow them down. Feel for tension in the belly and NEVER allow that to occur.
Signs of Breathing Improvement:
Breathing is more even, easier, smoother.
DISCOMFORT. Should intolerable dizziness, “spaciness,” or nervousness occur, reduce the depth of the in-breath and
let those feelings subside. If the restriction continues, use the Strapping Techniqu. For physical discomfort, reduce
the thickness of the pillow(s). In either case, let your breath come and go until you feel comfortable again. Resume
the exercise when ready. The ability to sustain a state of positive energy increases as your practice continues. If
discomfort continues, consult with your local health professional physical therapist to rule out breathing pattern
disorder or contact http://www.Breathing.com for private sessions with an Optimal Breathing Coach.
One or More of the 5 Basic Measurements:
Measurement progress is not relevant for this exercise.
2-3-14
C38
Extended Exhale for Asthma-like Shortness
of Breath (ALSOB) & Sleeping/Snoring
(OBEE/Ext-Exhale)
(Not in the video)
Asthma symptoms can stem from several factors in varying degrees or relevance: breathing pattern disorder (UDB); food or airborne allergies; leaky gut;
poor digestion and/or unresolved emotions. Because breathing is influencing us moment-to -moment, 24/7/365, we may first need to address developing the breathing patterns so as to minimize or eliminate potential for their influencing all the other areas. The breathing pattern issue may be a too-fast
high-chest breathing pattern that makes you nervous and vaso-constricts (tightness in the chest/throat/jaw/neck/shoulder). Initially and for a few days,
weeks or months, you may need to get more used to breathing slower, but still shallow in and out breaths (OBW3-4 or 5), until your high-chest breathing
pattern is reduced and your toleration for increased carbon dioxide is increased. Do this for several days even if you are not sure you have any symptoms,
as a too-short extended pause does correlate with several other diagnosed illnesses. Rule out the extended pause factor if you can. Get your pause up to
a fairly easy 60 seconds, but no more than 75 seconds, as I have no reason to believe holding the breath any longer has any relationship with extended
lifespan. You may (or may not) find that other Optimal Breathing® Development exercises invite a worsening of ALSOB symptoms and need to be lessened until the ALSOB or sleeping/snoring is improved. Experiment: Learn through doing, moment-to-moment.
SITTING:
1. Get a stopwatch or observe the second hand on a watch or digital display.
2. Sit and allow your breathing to come and go naturally.
3. Allow several natural breathing cycles (do not take a deeper breath) and at the bottom of a natural, effortless non-forced exhale (OBW3) suppress
the urge to breathe in (extended pause) and start the timer on the watch.
4. See how long you can go until you absolutely MUST breathe.
5. Record that time and repeat. The second timing should improve a little or a lot.
6. Do it again, only this time, as soon as you get VERY uncomfortable, stand up and walk across the room moderately fast, back and forth, until you
MUST breathe. Time that one. Log the lengthened time(s) for the extended pause(s).
7. Repeat several times daily until you are able to extend the pause for 60 seconds.
8. Do that several times a day for as long as you have wheezing and/or sleeping issues.
9. Eliminate food and airborne, allergy-causing substances, as they may, by themselves, cause the SOB. See Breathing.com/articles/allergies.htm.
10. Note that your symptoms are lessening over time.
11. Over time, develop the ability of taking longer, slower, more shallow breathing while experiencing negative emotions, until they resolve. A good
resting position for this is the side position in C23 (ORTAR) during nap time, before sleep, or upon awakening.
C38
Extended Exhale for Asthma-like Shortness
of Breath (ALSOB) & Sleeping/Snoring
(OBEE/Ext-Exhale)
Benefits:
Less or no SOB, wheezing, snoring, insomnia, and in some cases reduced obstructive sleep apnea.
Signs of Breathing Improvement:
Breathing is more even, easier, smoother.
Helpful adjuncts can be to NEVER force an exhale beyond OBW3 as that causes tension and anxiety.
“Allow a passive exhale (to OBW3) and stop the in-breath from coming in,” is the instruction. NO FORCING, EVER.
Use your spare time to engage in activities that bring you joy and naturally help to bring your breathing into balance. They will, if needed, help
you keep your mind off of breathing as that DOES affect some people in negative ways; most others not. Activities such as QI Gong, Tai Chi, and
gentle Yoga can be transformational, or learning to play the Native American flute, or hiking in nature. Healing allergies is also quite relevant and
can be due to a leaky gut (intestinal hyper-permeability) or fungal infections, or poor digestion, or some of all of them.
To repeat: Asthma symptoms are often a mixed bag of holistic issues. It is rare, but you may sometimes find that other Optimal Breathing®
Development exercises invite a worsening of ALSOB symptoms, and these will need to be lessened until the ALSOB is under control.
Experiment: Learn through doing. Our Building Healthy Lungs Naturally book, included in the Supplemental PDF documents CD, can give
more guidance.
One or More of the 5 Basic Measurements:
Lengthened extended pause. Slower resting breathing rate.
Optimal Right or Left Nostril Breathing
See Benefits to choose which one or ones you wish to practice.
C39R
(ORNB/Right)
PRP C32 Helps maintain a more even easier PNS breathing pattern.
Allows easy restful access to proper nostril.
RIGHT NOSTRIL:
Lean head slightly to LEFT. Close LEFT NOSTRIL with finger.
Options: Wear Breathe-Rite to open right nostril wider and fill left nostril with cotton.
Take a breath, catching breath to OBW 7 or 8 when needed.
Begin with OBW3 being number 3. As you breathe in, mentally count saying 1 thousand 4, 1 thousand 5 etc.
For every number above OBW3 exhale passively back to OBW3 with NO MORE THAN A 1 SECOND PAUSE and repeat.
1. At OBW3. Breathe in/count 1004, 1005 - passive exhale to OBW3 and repeat 10-25 times.
2. At OBW3: Breathe in/count 1004, 1005, 1006 - passive exhale to OBW3 and repeat 10-25 times.
3. At OBW3: Breathe in/count 1004, 1005, 1006, 1007 or 1008 - passive exhale to OBW3 and repeat 10-25 times.
Benefits:
Allows energizing and focusing before rising
from sleep or rest.
Enhanced left brain functionality.
Your focus and concentration greatly enhanced.
You are ready to take action and start your day.
Signs of breathing improvement:
Slower breath rate. Buzzing, streaming, tingling, currents or
breeze-like sensations in various parts of your body. TOO
MUCH? Slow down or stop.
One of more of the 5 basic measurements:
Breath-rate may become slower, easier.
Optimal Right or Left Nostril Breathing
See Benefits to choose which one or ones you wish to practice.
C39L
(OLNB/Left)
PRP C32 Helps maintain a more even easier PNS breathing pattern.
Allows easy restful access to proper nostril.
LEFT NOSTRIL:
Lean head slightly to RIGHT. Close RIGHT NOSTRIL with finger.
Options: Wear Breathe-Rite to open left nostril wider and fill right nostril with cotton.
Take a breath, catching breath to OBW 7 or 8 when needed.
Begin with OBW3 being number 3. As you breathe in, mentally count saying 1 thousand 4, 1 thousand 5 etc.
For every number above OBW3 exhale passively back to OBW3 with NO MORE THAN A 1 SECOND PAUSE and repeat.
1. At OBW3. Breathe in/count 1004, 1005 - passive exhale to OBW3 and repeat 10-25 times.
2. At OBW3: Breathe in/count 1004, 1005, 1006 - passive exhale to OBW3 and repeat 10-25 times.
3. At OBW3: Breathe in/count 1004, 1005, 1006, 1007 or 1008 - passive exhale to OBW3 and repeat 10-25 times.
Benefits: Allows relaxing before sleep or rest. Relaxes
you. Strengthens the right “feeling brain.” Encourage
a calmer emotional state. Aids a relaxed focus. Good
preparation for meditation. Soothes your nervous
system. Regulates the warming cycles of the body.
Enhances rest and relaxation.
Signs of breathing improvement:
Slower breath rate. Buzzing, streaming, tingling, currents
or breeze-like sensations in various parts of your body.
TOO MUCH? Slow down or stop.
One of more of the 5 basic measurements:
Breath-rate may become slower, easier.
Optimal Alternate Nostril Breathing
See Benefits to choose which one or ones you wish to practice.
Options: Wear Breathe-Rite to open nostrils wider.
Sit on firm but not hard surface. (Option: Use a Nada chair.)
Step 1:
Step 2:
Step 3:
Step 4:
Step 5:
Step 6:
Step 7:
C40
(OANB/Alter)
Use right thumb to close off right nostril.
Inhale slowly to OBW5, 6 or 7 through left nostril.
Now close left nostril with ring finger and release thumb off right nostril.
Exhale through your right nostril.
Now, inhale through right nostril to OBW 5, 6 or 7.
Use thumb to close of right nostril.
Breathe out through left nostril.
This is one round. Start slowly with 1 or 2 rounds and gradually increase to up to 25 rounds.
Never force. Sit quietly for a few moments after you have finished.
Option: Take a breath catching breath to OBW 7 or 8 when needed.
Benefits: Helps balance right- & left-brain hemispheres when
wanted. Some will need more of the right or left side depending
on their need for focus or relaxation.
Caution: Do not hold your breath if you have high blood pressure. More advanced methods of pranayama (alternate nostril
breathing) need to be practiced with an experienced practitioner.
Practicing on an empty stomach is preferred.
Signs of breathing improvement:
Easier and/or slower breathing rate.
Buzzing, streaming, tingling, currents or breeze-like sensations
in various parts of your body. TOO MUCH? Slow down or stop.
One or more of the 5 basic measurements:
May slow down the breath rate.

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