#transformational breathing

Theoretical approaches to health and well-being are fine, but real results can only come thru a practical and pragmatic approach. And Conscious Breathing is just such an approach. Our overall health—physically, emotionally and psychologically—is directly linked to breathing. Our ability to prevent and control stress, and therefore to improve the quality of our lives is directly linked to breathing.

To calm a restless mind and to relax an agitated body, breathe in a deep, slow, soft way. By breathing in this way, you naturally quiet the mind and relax the body. When you breathe deeply, calmly, softly, and consciously, you also begin to control two key hormones involved in the stress response: adrenaline and cortisol.

Conscious Breathing is not complicated or difficult. Try it right now. Play with this simple breathing pattern: a 2 to 1 ratio. That means let the exhale be twice as long as the inhale.

If you breathe in for a count of 1, then breathe out for a count of 2. If you breathe in for a count of 2, then breathe out for a count of 4. If you breathe in for a count of 3, then breathe out for a count of 6.

Once you get into a gentle easy breathing rhythm, imagine viewing yourself from above or outside of your body. See yourself breathing fully and freely, and feeling rested, peaceful, clear, calm and energized. When we visualize internal harmony and balance, we enhance our intuitive spiritual abilities, and we also calm our logical analytical mind.

By turning to your breath in this way, you can shift from negative thoughts or uncomfortable feelings, and you can regain your comfort and composure in times of stress. Thru the practice of Conscious Breathing, we actually produce physical, anatomical, and structural changes in the in the brain and nervous system, resulting in permanent benefits.

By developing the ability to combine relaxation and breathing, by deliberately focusing on calmness and pleasure, we anchor a very resourceful state in our body-mind system. With regular practice, the breathing begins to automatically restore us to a state of peace and balance when we become agitated or stressed.

With just a little practice, you can renew and restore yourself at will. Some people require days or weeks to rejuvenate themselves. But with conscious breathing, you can renew and refresh yourself in just a few minutes. Think of it as learning “the art of minute vacations.”

If you desire optimum health, it’s not enough to just treat symptoms when they occur. You need to switch from being reactive to proactive. In addition to Breathwork, one way of being proactive is this:

Just before you fall off to sleep, take a few minutes to bring to mind at least three positive experiences you had: moments or events during the day that gave you a feeling of happiness. This will not only help you sleep like a baby, it will also set up a subconscious pattern, a habit, a tendency to feel good all the time!

Breathe out for a count of 4… Breathe in for a count of 2… Breathe out for a count of 4… Breathe in for a count of 2…

As you are breathing, deliberately relax the muscles of your body and focus on images and feelings of pleasure…

Don’t underestimate the power of this simple practice. If you do it for a few minutes from time to time throughout the day, you will experience the undeniable benefits for yourself!

There are many different breathing exercises, meditations and techniques that you can use to create more wellness in body, mind, and spirit.

If you’d like to learn more, then I invite you to enroll in the Online Course in Breathwork: 21 Lessons in the Art and Science of Conscious Breathing.

Good luck in your practice! Love and Blessings Dan

For more information about Breathwork, please go to www.breathmastery.com.

Download your free copy of my book, "Shut Up And Breathe!" http://www.breathmastery.com/shutupandbreathe

PS: If you are ready to get onto the Path of Breath Mastery right now, you can enroll in the 60-Day Online Course: "21 Lessons in the Art and Science of Breathwork." Visit: http://breathmastery.com/onlinecourse

Or, join my Breath Mastery Inner Circle, and freely access almost 40 years of breath and breathing research, articles, essays, audio/video files, seminar transcripts, workshop handouts, and even complete training manuals!

This month I start a series of articles on Breathwork, beginning with the two basic aspects of the practice: Breath Awareness and Conscious Breathing. You can think of these as yin and yang aspects, active and passive practices.

Breath Awareness means simply observing the breath, watching the breath, noticing the breathing… witnessing it. This is the passive aspect. You don’t breathe in any particular way: the breaths come and go by themselves.

The Awareness we are talking about is meditative awareness. It is not thinking, not judging, not comparing, not analyzing: it is a soft open state of alertness or presence. Breath Awareness is a “mindfulness” practice, with extraordinary benefits.

As you observe your breathing moment to moment, you are looking for details: sense the breath, listen to it. How do you know you are breathing? What are the feelings and sensations that occur? Where do you notice those feelings and sensations? What muscles do you use? Where does the breath go in you? What does it touch? What moves when you breathe?

As you become more aware of the breath, you naturally become more aware of other things in your mind and body: thoughts, feelings and sensations, and emotions. You become aware of your self-talk, your physical tensions, energetic contractions, habits, patterns, urges, reactions. Witness these things. Don’t make them important.

When your mind wanders, when miscellaneous thoughts or things around you distract you, simply return your attention to the breath. This practice of awareness comes without attachment, resistance or judgment. It is pure conscious awareness. Nothing is happening to you: it is just happening. You are the witness.

The second aspect is Conscious Breathing. This is where you come in. You give the breathing a certain quality or pattern. You breathe with a certain intention. You control and direct the breath in some way. With Breath Awareness the breath is breathing you. With conscious Breathing you are breathing the breath.

There are countless conscious breathing exercises and techniques. For example there is a practice called “Square Breathing” or “Box Breathing” used by warriors, martial artists, Navy Seals and Special Forces personnel.

To do Square Breathing: inhale for a count of 4; hold for a count of 4; exhale for a count of 4; hold for a count of 4.

Another example of Conscious breathing technique or exercise is called “Mother’s Breath”: inhale for a count of 7; hold for a count of 1; exhale for a count of 7; hold for a count of 1.

Conscious Breathing or “breath control” could mean practicing alternate nostril breathing, inhaling thru the nose and exhaling thru the mouth, doing pursed lip breathing, or employing breath sounds. It could mean combining breath and movement, or visualization or affirmations.

We move forward in our breathwork practice by going back and forth between these two aspects: active and passive: doing the breathing and letting the breath breathe itself.

An important part of Breathwork practice is integrating these two aspects into our daily lives. Become aware of your breathing at different times; tune into your breathing in different situations. Notice how you breathe during various interactions and activities.

Breathe consciously from time to time when you are walking: perhaps in rhythm to your footsteps, or when listening to music. Breathe consciously when you are taking in a sunset, when you are listening to someone. Learn to use conscious breathing to relax yourself, to energize yourself; to prepare for things and to recover from them.

We go thru life in a similar way: sometimes with paddle our boat, and other times we let the river take us. We sometimes take charge and we sometimes get out of the way. Sometimes we control, and sometimes we surrender. We live our life, and we let life live us.

When we practice an active conscious breathing technique, it’s a good idea to practice Meditative Awareness before and after the active exercise or technique. Track the changes in your mind and body, in your energy. Keep a journal. Share your notes and experience with other Breathworkers.

In the Inner Circle Members Area, there are a number of recordings and transcripts of Guided Breath Awareness and Conscious Breathing sessions. I invite you to become a Breath Mastery Inner Circle member.

Right now, you can become a Lifetime Member for less than the cost of a single year membership! This offer will not last long, so I suggest you take advantage of the opportunity while you can!

All the information is here: http://www.breathmastery.com/breathmastery-inner-circle-membership/

Next month, we will explore the two core techniques or exercises used in Transformational Breathwork or Spiritual Breathing Practice. Until then, good luck in your practice and many blessings on your path!

For more information about Breathwork, please go to www.breathmastery.com.

Download your free copy of my book, "Shut Up And Breathe!" http://www.breathmastery.com/shutupandbreathe

PS: If you are ready to get onto the Path of Breath Mastery right now, you can enroll in the 60-Day Online Course: "21 Lessons in the Art and Science of Breathwork." Visit: http://breathmastery.com/onlinecourse

Or, join my Breath Mastery Inner Circle, and freely access almost 40 years of breath and breathing research, articles, essays, audio/video files, seminar transcripts, workshop handouts, and even complete training manuals!

People often ask me: “What is the single best exercise to practice—what is the most important technique we need to master?”

Actually, there are three basic skills I think every Breathworker needs to learn—three things I teach to just about everyone who comes to me for Breathwork training.

The first skill is Breath Awareness: I teach people to become more conscious of their breathing. You can call this mindfulness training—meditation. Simply observe the breath. Sense it, feel it, watch it, listen to it. Tune into the details of your breathing.

What feelings and sensations occur when you breathe? What moves when you breathe? Is your breathing quick and shallow or slow and deep? What muscles do you use? Are the inhales longer than the exhales, or vice-versa? Are there pauses in the breath?

The idea is to just sit and turn your attention to the breath. Look for details in the breathing. Then you can take the practice into your everyday life. Observe how you breathe in different situations and circumstances.

How do you breathe when you are upset or in pain? How do you breathe when you are peaceful and calm? How do you breathe when someone insults you, or praises you? How do you breathe when you are listening to music?

How do you breathe when driving your car—or stuck in traffic? How do you breathe when you are confused, drowsy, excited, etc.? How do you breathe when you are trying to solve a math problem, or when you are having sex?

Begin to notice how your breathing pattern changes according to your psychological, emotional or physiological states. Begin to notice when it is affected by different thoughts and feelings and activities, by the food you eat, and by other people’s energy.

This is Breath Awareness. It’s the first basic skill: becoming more aware of your breathing. Notice it, listen to it, watch it, sense it. Don’t breathe in any certain way. Let it come and go by itself. Develop the habit of witnessing. Meditate on your breathing. The more breath awareness you have, the more benefit you will get from Breathwork.

The second skill is “Engaging the Exhale.” This means we practice using the exhale to relax—to trigger relaxation. We practice releasing the breath. It’s the skill of letting go. Master the art of letting go of the exhale go. Learn to set the breath free, to reflexively release it.

This second skill looks and sounds and feels like an exaggerated sigh of relief. The idea is to not control the exhale, but instead to let it go quickly and completely. When you let go of the exhale, let go of your muscles: the jaw, neck, shoulders, etc.

If you can’t let go of your exhale—fully and freely, quickly and completely—then don’t be surprised if you can’t let go of pain. Don’t be surprised if you can’t let go of fear or anxiety. Don’t be surprised if you can’t let go of thoughts that are going around in your head, keeping you stuck or obsessing.

However, when you master the skill of letting go of the exhale, you will surprise yourself at how easily you can let go of many other things on many other levels.

It help’s to take a full, deep, expansive inhale in order to trigger a powerful reflexive release on the exhale. And that leads us to The third skill.

The third skill is Conscious Breathing, or Breath Control. Here, we explore and experiment; we play with the breath. We gently test the range and the limits of our breathing. We practice giving the breath a certain pattern, a certain quality; or we breathe with a certain intention.

We practice breathing slowly as well as quickly. We practice breathing thru the nose as well as thru the mouth. We practice breathing high in the chest as well as low in the belly. We discover what feels easy, natural, or automatic; and what feels difficult, requires focus, or takes effort.

We can add visualization, or we can combine breathing and movement. We can also begin to practice some advanced techniques, like “connected breathing.” This means taking away the pauses between the breaths; it means circulating the breath—getting it to turn like a wheel. This is a very powerful breathing technique that I believe everyone needs to learn.

So, those are the three basic skills: breath awareness, relaxation, and breath control. They are the three pillars of breathwork. You master them and then you build on them.

So, what is the most important technique? What is the best thing to practice?

1. Practice observing your breath. Do some “breath watching.” Tune into the details of your breathing.

2. Practice engaging the exhale—releasing the breathing mechanism. Get good at letting go, at relaxation.

3. Practice conscious breathing. Explore, experiment. Breathe deliberately, in a way that is interesting, challenging, or simply feels good.