Breathing Exercises

BREATHING EXERCISES 1. Gentle abdominal breathing. Inhale through the nose gently and slowly, expanding first the abdomen, then the chest, filling the entire breathing capacity. Exhale quietly and evenly until these parts are wholly contracted. Repeat, inhaling and exhaling through the mouth. 2. Sipping and packing the air. Slowly sip the air until the normal capacity is filled, then increase the expansion by firmly packing in more air. Exhale slowly on aspirated ah (the sound of a in father). The exhalation should be deep, smooth and sustained as long as possible. 3. Nostril breathing. Gently close the right nostril with the thumb of the right hand. Inhale slowly and deeply through the left nostril until the capacity is filled, then change the thumb to the left nostril and exhale slowly through the right nostril until the breath is exhausted. Then with the thumb still closing the left nostril, inhale and repeat. 4. Holding the breath. Inhale deeply. Hold the breath while mentally counting five. Exhale slowly. Increase the count to ten, fifteen, etc. Stop at the first sign of dizziness. 5. Muscular expansion. Inhale deeply. Hold the breath and expand the lungs with a muscular effort. Exhale slowly. Again inhale and force the air down into the lungs. Also move the chest up and down, keeping the air in the lungs all the time. 6. Counting in a whisper. Inhale deeply. Count one to fifty in a loud whisper, in tens. 7. Whispering continued. Inhale deeply. Count in a projected whisper to fifty, one at a time, completely exhausting the air upon each figure. 8. Raising the hands above the head. Clasp the hands and while inhaling deeply raise them slowly above the head, endeavoring to reach as high as possible without raising the heels from the floor. Exhale while the arms gently fall to the sides. 9. Raising the shoulders: Inhale deeply. Clench the hands at sides and while holding the breath, slowly but firmly raise the shoulders up and down five times. Exhale slowly and smoothly. 10. Instantaneous breathing. Inhale instantaneously, deeply and fully. Exhale instantaneously. 11. Rapid breathing. Inhale fully and deeply. Breathe rapidly through the nostrils as in panting. Exhale slowly through the mouth. Rest and repeat. 12. Lying down. Practise the foregoing exercises lying flat on the back, without the use of a pillow.