TRAINING:
The Optimal Breathing-Pace (OBP3)
Benefits/Purposes/Goals:
• Enhanced recovery or protection from stressful experience.
• Slows the breathing rate and extends the length of the exhale, without force.
• Strengthens relaxation, breathing self-regulation and control.
• Reduces tension in the solar plexus and rib cage, calming your body. and mind, and helping to neutralize negative emotions.
• Helps to lengthen the resting breathing pause.
• Reduces harmful acidosis and lactic acid buildup.
• Improved focus and concentration
• Increases blood pH/carbon dioxide.
• Create a healing breath meditation through longer resting pauses.
• Provides more emotional consistency throughout the day, through a more even and relaxed breathing pattern.
• Balances the third chakra, helping put the ego in balance.
• Strengthened intuition (gut feelings)
• Helps balance parasympathetic nervous system (the relaxation response system) even when stressed or nauseated.
• A good exercise to do when holding colicky babies.
Position: Standing, sitting, side, or back. Shoulders remain down. Do not allow them to rise; Belly breathe.
What follows is a demonstration of our 3 breaths per minute exercise OBD3. Think of it as a waltz rhythm – 1, 2,3; 1,2,3; 1,2,3 and so on.
Begin with the inhale -
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.
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, integrate this with the Squeeze and Breathe technique (PDF). And/or it may be helpful to wear our Blue Velcro Strap mentioned in the Begin Here booklet. Most everyone is going to want to exhale faster, this is a very slow exhale to extend the exhale without tightening the belly muscles
Progress: Better relaxation; improved focus and concentration; less tension in your rib cage; improved emotional balance; a meditative feeling of being balanced and centered; deeper and/or extended sleep; strengthened intuition (gut feelings).
Timing variations:
Some may find OBD3 too
challenging or not challenging enough. They may prefer combinations such as
slightly longer 4
step count inhales, or use shorter 2 step count inhales. If comfortable with
a longer count for the inhales, consider a 6 or 7 dance step inhale. 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 allows increased mentally focus..
For OBW3, do a minimum of a 3 count inhale and a 6 count exhale....
Continued practice, will allow you to no longer need the animation
as your habituation will allow for ease and flow. Your natural breathing
rate may vary to some degree after a few repetitions as you relax into the
technique. This may be especially noticed as you do the practice immediately
on awakening with you eyes still closed.
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.
Augmentation:
With your gentle
mental guidance, learn to allow the body to choose the inhale and exhale
pattern that is best suited to your needs without relying on the animation.
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. We have launched a series of animated breathing trainings that you are welcome to use to build up to this one or the OBW2. along with the many reasons for wanting to do that.
not finished yet www.breathing.com/video/2-6/main.htm
TOP RIGHT HEADING PRACTICE:
C2 • OPTIMAL BREATHING-PACE (OBP3)
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Frequency: Daily for 10-60 minutes. Slower OBP2 Pace
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