TRAINING:

F1 • OPTIMAL BREATHING PACE 2 FOR FOCUSING (OBP2F)

It is an ancient adage that “Those who control their breathing can better
control their life”. Here we use the breath as a fairly intense focusing exercise.
It is the same waltz pattern as OBP3 only harder. I can do a 45 seconds per exhale without strain, and no special practicing. This 2 breath per minute may take a
while for you to build up to but it is well worth the effort. 

Benefits/Purposes/Goals:

• Mental focus and concentration.

• Improving the skill of staying in present time, regardless of the circumstances.

• Enhancing breathing self-regulation and control.
• Helps to hold increases in breathing.

Position: Sitting on a ergonomic chair, or properly supported with a pillow or
NADA chair.

What follows is a demonstration of our 2 breaths per minute exercise for focus
and concentration. Think of it as a smooth Waltz rhythm – 1, 2,3; 1,2,3; 1,2,3
and so on.

We have added OBP3 as a back up in case OBP2F is too hard.

Check in. Sense your breathing body by closing your eyes, breathing in deeply
but gently and noticing whatever you notice, then let go the exhale. Open your
eyes. Relax your shoulders.

Begin with the inhale

            OBP2F 

Alerts: Do not push the breath out to make the exhale longer.

Rather hold the breath back from escaping like slightly pushing the valve in
an inner tube or car tire to slowly let the air out.

Relax your shoulders.

Allow subtle tensions to release over time throughout your body.
DO NOT STRAIN.

Occasionally check yourself in the mirror to make sure you are not slipping up
into a high chest breath - (position 1 in the strapping technique). If you get
anxious or high chest breathe repeatedly, revert back to OBP3 or OBP7

Timing variations:  Some may find OBP2 too challenging or not challenging
enough. Vary the pattern according to your comfort zone.  Tune in to your
body and allow the breathing pattern that seems most easy and calming and
still allows increased mental focus. Get up to as high a numbered exhale as you comfortably can.

Continued practice of this one may require the animation or at least stop watch
until and if you find your comfort zone.

Optional: You may pray as you practice, or visualize something you wish for
your life, or visualize sending healing energy to areas of the body or organs of
the body; alternate with a few minutes of R2B2 to raise your ability to manage
more energy.

Augmentation: With your gentle feeling sense, allow the body to choose the
inhale and exhale patterns that are challenging, but in your comfort zone and
without relying on the animation. Just make the exhale portion 30 seconds or
longer. Always make sure that the exhale and pause total counts together are
longer in duration than the total counts for the chosen inhale.

REPEAT this VIDEO TRACK until you have it from memory then proceed to the
following practice portion.

PRACTICE:

F1 • OPTIMAL BREATHING PACE 2 FOR FOCUSING (OBP2F)

Check in. Sense your breathing body by closing your eyes, breathing in deeply
but gently and noticing whatever you notice, then let go the exhale. Open your
eyes.

Begin with the inhale -