Becoming aware of different breathing techniques and understanding my breathing has changed my life. In this podcast, I try to share some of what I have learned studying advanced breathwork and pranayama techniques Breathing is everything. In reality creation, it may be the most essential element. I discuss breathwork, breath awareness, and conscious breathing. I dive deep on how breathing affects your consciousness. Finally, I give 16 different breathing techniques you can try to change and alter your consciousness.
Welcome to the reality revolution. I’m your host, Brian Scott, and this podcast is dedicated to the spirits who believe life has meant to be magical and fun. It contains advanced viewpoints for the multidimensional human beings of the 21st century. Here we’ve entered a share the very mysteries of self and reality. My purpose in life is delight your spark, the spark of infinity that is deep inside of you that can change everything about you that you know. My goal is to help you create your own reality, unleash your potential and open unlimited possibilities of wealth, health, and relationships in your life. Today’s episode of the Reality Revolution is about breathing, done a lot of study and research for a very long time. It’s interrelated with meditation and all of the different practices that we’ve talked about, but I think that there’s been a revolution and understanding of breathing that is a part of the reality revolution that we keep on talking about on this podcast.
You can go all the way back, most meditative techniques, most old schools of thinking in different kinds of yoga involved, different kinds of breathing in yoga. There is the study of Pranayama, which is the study of breath and there’s so many different techniques and I found a few try some of these breathing techniques there. It’s almost like a hack where you can instantly attain certain emotional states very quickly and easily. It’s very, very good for peak performance for people that have stage fright, for instance, in public speaking situations that get sick or queasy easily. You know, recently I, I told him my story on another podcast or I got an a kidney stone and they say that’s as close to being PR. Um, the feeling the pain of pregnancy of a woman. I don’t know about that, but there did reach a point where it was very painful and I, you know, had to, I laid on my side on a, on a heating pad a little bit, but then, um, I started to breathe and I started to breathe into the pain and then breathing out, releasing it.
And as I sat there, it was as if I had jumped to another place where there was no pain. And I think we’ve all felt that in those little moments when you have that headache, when you breathe in, somehow it washes away and then you tried to invite that some more. The power of oxygen, this beautiful, wonderful thing that we have on this planet that no other planet has and our breath is our life. I have had the unfortunate chance to spend time with people that are dying and it is very haunting. The sound of the breath, the sound of the breath, that when someone that’s all that somebody has left is their breath as they go through whatever journey that they’ve been on. And you can see that the breath is life. Breath is the life of everything. The quickest way. If you just hold your breath long enough, you can die.
Nobody commits suicide by holding their breath because deep down the breath wants to come through the breath as a part of you. It’s powerful. It’s perfect. You’re sharing the environment and you’re also expelling breath. So what you’re breathing is you, but also it’s everything. It’s the life around you. It’s wonderful and powerful thing. And a lot of times we just focus on things like meditation or different techniques and a lot of times we try to make these things complicated and a lot of times it’s not that complicated. Everything is so simple and a lot of times the most simplest techniques are the most powerful and due to their sheer simplicity. We have that thought in our mind that, well, that’s just too easy, but it is. It is easy. A part of the bliss body course that we are putting together at the advanced success institute, we have also a focus on breath and finding out and memorizing those perfect emotional and peak performance states.
Understanding your whole body, becoming three dimensionally and five dimensionally aware of those perfect bliss states, the healthiest, most powerful, best feeling states that you can be in and there’s some optimum tools out there and one of those tools to create this power and control of energy in your environment is breath. You can give yourself more energy from breathing then drinking a cup of coffee or two by doing some of the techniques that I discuss later on in this podcast. You can literally give yourself a boost better than a cup of coffee. Some people may think it’s weird or unusual. And if that’s your case, then then don’t listen to it. We’ve all learned how to breathe as when, when you were children. We experimented, we breathe through, one knows or the other, or try to see how long we can hold our breath. We all have a deep part of us that’s breathing and the saddest stories are the people that that die in their sleep because of sleep apnea.
And that’s just pure breathing. And so becoming conscious of our breath, becoming lucid in our dreams at the same time as being the same thing as being conscious of our breath. Awakening is the same thing as being conscious of our breath. So the very core fundamental teaching that I want to give you from all of these podcasts is awakening and becoming aware. It’s a simple thing and there’s so many different ways we’ve done that through meditations and different courses and different ideas on how to reach certain states. But the breath is at the very basic and most powerful and core part of this reality revolution and I believe as technologies become available and we start to really understand the interaction and that the optimal workings and energies of the body, which we still don’t completely understand as we get to understand the autonomic nervous system and the way that the spine works in conjunction with our breath and we started teaching breathing in schools or schools, learn where kids learn at a young age, how to breathe through and two parts of different ways of their body by breathing into their body, by sharing and exchanging energy from the breadth around them.
What an incredible skill that we should have learned when we were in school because it’s a fundamental part of how we will live and how we will die. There some incredible authors out there that I completely recommend and I’m going to go through some books that I’ve read, but my, my probably my favorite is Dan brules. Just breathe mastering breathwork and I’ll try to go over some of the stuff that he talks about in his book. There are any book on Pranayama, there’s some really excellent ones that are out there and there’s just so much. It’s, it’s an industry and there’s so many different places that we use breadth. And if you go back all the way to old magic ceremonies, old ancient ceremonies of the Golden Dawn, the first thing that a neophyte would have to learn when they would begin the apprentices would learn in the first meditation was a breathing technique called the fourfold breathing technique, which we’ll mention at one point here.
I mean there’s so many incredible things when you think about breathing and when you, and there’s another great book is the healing power of the breaths by Richard Brown. It comes with PR audio programs and then Advate [inaudible] the vedic science of breath is just a wonderful book and it has so many great suggestions and I’ve had certain breathing experiences and to think about Dan Brules book and Tony Robbins has a forward, you know, it’s going to be good if Tony Robbins has a forward. And, um, there is definitely there and, and it’s, it’s not necessarily the technique of the breathing. It’s becoming aware of our breath and learning how breath is a part of our lives, becoming cognizant of it. And so there, there’s just so much to it and it’s so fascinating and I want to give you some of the tools that I’ve learned that you can use.
I mean, think about it. There’s just so many different things in levels. The people that you’ve known. I look back on my, uh, my father had asthma and the stories that he would tell me when you would have these asthma attacks and couldn’t breathe. I’ve woken up in the night when I couldn’t breathe. And it’s the most horrifying thing. It’s a part of our life and death in a coming to an understanding of this deep inner wisdom that we have inside of us that we had access to when we first came out of our mother’s womb. And we had to breathe at that first moment in time.
And breathwork is a new and revolutionary approach to self improvement and self healing. It shows you how to breathe your way to peak performance, optimum health and ultimate potential. So the exercises, techniques, and different meditations and stories that we’ll discuss here should give you access to some extraordinary knowledge, skills and higher states of being once achieved solely by the masters, mystics, Yogis, saints, Gurus, elite athletes, and ancient warriors. Through the years of training, you can have the same wisdom that they did and they found that through breathing. So we’re going to try to find some optimum tools that you need to immediately experience the profound benefits of breath. And we’ll, we’ll try to discuss some of the scientific discoveries with that. But the, the breathing techniques are used to great effect in alternative health care, anger management, um, any kind of athletics, biofeedback, bodywork, childbirth, chiropractor’s, corporate training, counseling, dentistry, drug abuse prevention, peak performance training, self regulation, learning skill acquisition, social work seat, speech therapy, stress management.
All of these things are using different breathing, texting techniques. It is a technology. One offshoot of the Advanced Success Institute is advanced success technologies. And part of that is finding specific technologies and bodily movements and breaths that can, that can invoke specific peak performance states and puts you into flow. And the, the research is absolutely fascinating and there’s so many things that we’re learning. So the breathing system in most people is not functioning at an optimum level. According to Dan Brule, he says, we need to heal it, that we need to improve or restore our breathing capacity to correct any dysfunctional habits or patterns that inhibit or interfere with the free expression of our true nature and full potential. And he says that once our breathing is full and free, healthy and natural, once it’s restored or raised to an optimal level, then it automatically becomes a therapeutic tool.
The body and breath can be used to heal the mind and the mind and breath can be used to heal the body. Breath, work can be used to heal attitudes, emotions, and behaviors. So he gives five principles of breath therapy. And I found these interesting, these principles came about, um, as he looked for questions and results. That first of all, there’s the technique, but more important than the technique is number two, the atmosphere in which we, which it’s practiced, is it physical, physiological, emotional, energetic. Then number three, the teacher, whoever is teaching it, the fourth is the mind of the person that’s breathing it. And then there’s something else. I think it’s source or there’s some factor that’s beyond that. A number five. So right now, while you’re sitting there listening to this podcast, breathe, just breathe now, no particular way. The question is, how are you breathing?
Let’s try quick exercise. A healthy person should be able to breathe both low in the belly as well as high in the chest, easily in that will, you should be able to breathe slowly. Two or three breaths per minute. You should be able to breathe quickly, 60 or even 120 breaths per minute when sitting at rest. Your breathing should be low and slow. How are you breathing right now? Observe and sense your breathing right now. Put one hand over your belly and one hand over the center of your chest and monitor your breathing. How does it feel to breathe?
What moves? When you breathe in your body? Does any other parts of your body move? And when you breathe, where does the breath go? You breathe in. Where does it go? And then breathe out. Where does it go? Are you a chest breather? Do you breathe in your chest or you a belly breather is you’re breathing fast or slow? Shallow. Is it slow and deep? Is it smooth and regular or choppy and chaotic or there positives in the breathing. As with any art or skill, the key to excellence or greatness is an understanding and applying the fundamentals. Even the world’s greatest musicians practice the scales before a performance. Even the greatest basketball players will, will take their free throw shots before every game. The faster you start with the basics and keep returning to them for breathing, for whatever it is. So be aware of the breath. So there’s two aspects in. That’s breath awareness and conscious. Conscious breathing and breath awareness is being the breath, not being the breath. It means paying close attention to the breath as you allow it to come and go on its own. Not Controlling it, but just paying attention to the breath. Not breathing, but letting the breath breathe you did I idea is to simply observe your breathing.
You watch the breath as if an impartial observer, you witness it.
No need to breathe in in any particular way. This is the passive aspect and another really unusual thing just by me doing this on the podcast, it’s also hypnotic. If you notice when I talk about breathing, it sounds like I’m doing a meditation, but I’m not. I’m just telling you to talk about your breathing and just when somebody else tells you to talk about breathing, it’s hypnotic. And I see salesman do it. There’s an in, there’s an indirect way to refer to breathing that can induce trans, but we’re talking about the passive aspect of breathing and that’s the subconscious, isn’t it? It is. The practice of pure awareness applied to breathing without control. So we can either control the breathing. But have you ever sat and tried to notice the breathing without controlling it? You weren’t. As we’re talking about, it’s, it is a meditative awareness. It is not thinking, not judging, not comparing, not analyzing. You’re not trying to figure out anything or do anything. In fact, breath awareness is not really something that you do. We’re talking about a soft, open state of alertness and presence, breath awareness, and mindfulness practice. You can call it breath watching.
It’s an attention training. Now all you need to do is decide to focus on your breathing and observe it. Sense it and moment to moment. So breathe now since your breathing and I controlled my breathing that time so I, I had to adjust it. So bring your attention to the breath and focus on your breathing. Since you’re breathing, observe it. Listen to it. Feel it.
witness it. How do you know your breathing? What feelings and sensations tell you that you’re breathing? Where do those feelings and sensations occur? Where does the breath go when it flows into you? What does it touch? What moves you when you breathe? What muscles do you use? And as you become more aware of the breath, you actually become more aware of other things occurring in your mind and body. Thoughts, images, feelings and sensations, perceptions, emotions. You may actually become aware of your physical tensions, energetic contractions, habits, patterns, urges, reactions and inner dialogue. A very important part of breath awareness is simply to witness these various phenomenon. Noticing them without judging, resisting, or attaching to them. If you get distracted by these things or if your mind wanders off on a tangent, it’s no problem. Just return your attention to your breathing and fully focus on the next breath. Look for details in the breathing that perhaps you’ve never noticed before. With practice, you will naturally move toward a place of freedom and inner peace and the realization that nothing is happening to you is simply happening. You will develop a natural ease and a greater sense of a likeness. That’s what happened to me and I’ve seen it happen to others. Such a simple thing. Ultimately you will realize that you are always and already free.
No matter what you think, no matter what’s happening to you, no matter what place you’re at, no matter how you feel because you are free. Because of the power and potential of this fundamental practice, you should spend a lot of time on it. Keep coming back to that while you’re trying these other breathing exercises out.
So the second basic aspect of breathwork is conscious breathing. This is where you come in. You’re an active participant in the breathing process more than the witness you’re consciously breathing, which means that you deliberately control, direct and regulate the breathing in some way. You give the breathing a certain quality or a specific pattern. You breathe with the conscious intention, you’re creative with breath awareness, the breath breathe. Did you with conscious breathing, you breathe the breath. An example of that is considered to be a their therapeutic zone. Since it is so naturally therapeutic benefits. So let’s begin with an average of six breaths per minute. Try that. That means a five second inhale and a five second exhale. So just give that a shot. Five second inhale and five second exhale, pause the podcast. Give it a shot. Try it for a minute and see how it goes. Alright, so regulate your breathing. Breathe in for that count of five seconds. You make the, make it smooth and inhaling for five seconds and exhaling for five seconds. It’s simple. You start focusing on your breathing. So at first you simply become aware of it, you’re observant, then you begin to gently bring it under your conscious control. Let the breath be smooth, steady, and rhythmic. Inhaling for five seconds and exhaling for five seconds. Now, I don’t know if you positive it before, but if you did, let’s compare and we’ll do it together.
So inhale, two, three, four, five. Exhale, two, three, four, five. Inhale, two, three, four, five.
Exhale, two, three, four, five. All right. Just basically like that. And if you can do that and get into a practice, I don’t think that the research shows that there’s a specific timing for the PR umbrella, but there’s so many different ways to time the breath and I think that they all have different benefits and we’re going to try to go over all of those by different timings of breath. So practice going between these two basic elements, the ingroup ingredients of breath mastery. It is essential for us to learn to flow back and forth between active and passive, between doing and being between breathing the breath and letting the breath breathe us. In other words, practice both breath awareness and conscious awareness or conscious and conscious breathing. Integrate breath awareness and conscious breathing into your everyday activities and interactions. For example, when walking or running, pay attention to your breathing or deliberately breathing rhythm to your footsteps, which we’ll talk about later.
Or when listening to music noticed the quality of your breathing, the effect that music has on your breathing, or keep the beat with your breath when stuck in track of traffic or standing in line at the grocery store. Observe your breathing or gently bring it to this slow, smooth, rhythmic pattern of six breaths per minute or from a lot of people that I’ve taught this four seconds is a little bit easier, so doing four seconds, give that a shot and then move to five seconds. The four second brush breath was originally taught and the fourfold breath, but there’s another way to do it as well. So breathe consciously. When somebody insults you when or they praise you or they tell you their problems, whatever it is, Bree brief to focus or center yourself to relax or energize yourself. Use it to prepare your for important events to get through challenging tasks to recover from stressful experiences.
Get into the habit of observing your breath and taking control of it before, during, and after various activities, events and interactions. That’s the ultimate key to breath mastery. Turning your daily practice into a way of being. It’s especially important to note the changes that occur in your mind and body when you practice breathwork, when you breathe and track your breathing in a journal in the same journal that you put your gratitude, make a comment about your breathing. The way we approach our breathing reflects the way we approached life. By observing your breathing, you can learn a lot about yourself. Sometimes we need to paddle our boat if we expect to get anywhere in life. And sometimes it’s better to pull in the ors and let the river carry us forward. Sometimes we’re called to take charge and sometimes we’re called to get out of the way.
Sometimes control is necessary and sometimes the call is to surrender. Sometimes we live our and at other times life lives us. Sometimes we breathe the breath and sometimes we let the breath breathe us. Uh, the practice of deep breathing is just another place to start is also the help in establishing poise and help to control nervousness. And it’s good to expand the chest to its fullest extent sometimes and to expand the diaphragm below the ribs as well as, and then let the breath out slowly and steadily on a particular sound, a vowel sound like, uh, or Oh and if you’re nervous, nervous, you’ll find that breathing and your breathing is shallow and that your muscles are tense and you tend to clench your hands and tighten up your abdominal muscles. Now the cure this is just take a deep breath, full capacity, hold it. And then while tensing and relaxing, alternatively the abdominal muscles, so tensing and relaxing of the muscles three times and then relax into, into a chair. Allow all your muscles to go limp and let your breath go out to the last gasp. Do the whole process three or four times. If you’re super nervous about something and it’ll go away. Just that simple, deep breathing practice.
Think about this. Deep Sea water divers can learn to hold their breath for up to seven minutes and look at some of these musicians who play wind instruments who can hold these notes longer than you can imagine.
singers can keep singing for long periods of time before having to pause for breath. And athletes can increase their endurance and keep playing longer before feeling short of breath and through breath. The body can recover faster after exercise by learning all aspects of breathing. People that are skiing or hiking don’t get high altitude sickness if they’re practicing their breath. And I’m, I’m somebody from Cheyenne, Wyoming, which is very high in elevation. And when people would come and visit me that had never been there and they’d get a bloody nose or they would get headaches. A lot of people report that in Denver, but Cheyenne’s even higher. And just one of these things when I had friends of mine that had done yoga, breathing and breathing techniques that had visited me, it wasn’t quite as bad as an interesting thing. And I’ve always wondered if, if that’s something that they should teach in Wyoming because the air’s so thin.
I don’t know. So let’s talk about some different techniques that we can use in addition to what we’ve already said, some deep breathing and being aware of those things. Now, number one is the fire breathing technique or I guess we can call it. Yeah, this is number two six and we just did the debriefing that, we’ll just call this number one now the fire breathing technique. It has, I’ve learned about that from a long time ago from different meditation tapes. Uh, but Tony Robbins uses it in his morning routine every day and it’s very powerful. If you’ve listened to this podcast and the other meditations I have had, you use fire breathing because it is such a powerful way to start your meditation and all. And if you do fire breathing, you get more energy than you do from drinking a coffee. A lot of people don’t do it and you, you, you know, make sure you talk to your doctor if you think it’s dangerous. As far as I’ve read, there is no major danger, I think for anybody that can have aneurysms or that kind of thing, be careful, but you simply, you breathe in and out through your nose for about account of 30 but sometimes you can lose track and just keep going. It sounds like this.
All right, I can keep on going and I’ll probably integrate that in some future meditations. But it’s a forceful breathing in and out and there’s something cleansing about it. It’s very powerful and brings in a lot of energy. I literally had to just rerecord because the first time I did it was really hard and it didn’t come out that good on the recording. So fire breathing is very powerful. Number two, the Wim Hoff method, I’ve mentioned it before on other podcasts. You got to truck check out Wim Hoff. He’s been on multiple other shows. If you’re listening to this show, it’s very likely that you’re listening to or or reading about Wim Hoff. This guy is so awesome. He had learned how to swim in cold water and set the record for duration in long. Cold temperature is this fascinating character, but he came up with this technique that is essentially a controlled hyperventilation where you’re breathing in quite a bit and then out, but breathing very in and out, like you’re hyperventilating like that, but you’re breathing in and you do this for several minutes and then you hold your breath and the one when you first start, you hold your breath and see how long you can do it.
Then. Then you do the same hyperventilation again and then you hold your breath. But the interesting thing is you see, you count with a stopwatch, how long you’re holding your breath, and it’s pretty interesting. You see a lot of different results with it. By the third time that you do it and you hold your breath, it’s you’re able to hold your breath for much longer for your little April because it’s the, every time you’re pulling in your breath, you’re pulling in more than you’re breathing out. And so what happens is your body seems to warm up a little bit and the period of time that you’re holding your breath is very meditational. He powerful. And then what he likes to do is just go into a super cold lake. You can get into a cold shower. If you can create an ice bath, that’s even better.
But you, you do the breathing technique. It takes about five or six minutes and then you go in the cold shower for as long as you can. And there’s something about your body being in this state after this hyperventilation with the breathing and then called hitting you. It’s your body is warming up and then it’s hitting the cold. And your body goes through a very rejuvenate Tory technique. I think it’s very powerful. I check out his website. He had a bunch of different programs. There’s groups on Facebook that are great for it, so the Wim Hoff method number three is Dr Joe Dispenza, his breathing technique. If you read B becoming supernatural, it’s his book is fascinating and he has several guided meditations and I tried to integrate and talked about that on other episodes of this podcast, but the idea is it’s almost like a Kundalini.
You squeeze the muscles in your body from your parenting, him to your stomach up through your chest. You squeeze all the muscles and you pull the energy up as you suck the energy up through your nose or mouth, but you’re through your nose like a straw and you using your attention, you focus your energy on the top of your head and this is very powerful when you do it and you hold your breath in the same similar way as you do with the Wim Hoff method. The holding breath. Sometimes it seems like a long time, but you pull the breath up to the top of the head and then you hold it and it’s very powerful for meditations. But you can get into a deep level of meditative state from that. There’s supernatural implications from this I’ve had out of body experiences. At least it felt like that when I’ve done this particular technique.
So check that out. He has it in his book. So the next one is spinal breathing, spinal breathing, Pranayama number four. And it’s, it’s a simple form of Pranayama. It’s a simple idea, but you literally imagine a wire coming from your, your anus all the way up to your uh, right there, the your forehead, the area between your eyes because there is a spinal nerve bundle that goes from that area all the way up through your body, like a single wire just like that. Why are you had in college when you had to hook up your stereo, went around the corner, it’s Drake line and so you breathe and you just constantly focus on the energy coming up and then back down this energy channel. The spine. It’s called spinal breathing and it’s very powerful just doing that by itself, by breathing, doing spinal breathing and focusing.
You don’t have to be doing anything else, but just focusing on each section of the spine you become, there’s something about the spinal energy that is, it’s alive and by focusing on it, you come become more richly aware of the intricacies of this particular energy. So number five is the detox breath. That method for this one is you stand up without slouching and with your back straight and you keep a space of 12 to 10 10 to 12 inches between your feet and you see to it that your body weight is equally distributed on both feet and you put out your chest, you keep your neck straight and slightly pull down your chin, keeping your hands at your sides with your palms, touching your thighs. And now slowly but steadily, you taking a deep breath first, fill your chest with air. Once the chest is full, then fill the air in your belly, hold the air in for as long as you comfortably can, and then open your mouth and rapidly exhale with your mouth by contracting your stomach.
But keeping your chest rigid. So you take them air from the stomach. This completes one practice and it’s a, it’s a Pranayama practice and you’re supposed to do at eight to 10 times and you’re effectively pushing toxins from the lungs and the stomach out the body. So it’s very, very rejuvenative organs in the chest cavity and the neck. So that’s the detox breath. Give it a try, especially if you’re having some fun with your lungs. Uh, which brings us to number six, which is the lung strengthening breath. So this is very interesting. You stand up without slouching and with your back straight and you keep a space of 10 to 12 inches between your feet. You see to it that your body weight is equally distributed on both of your feet. Put out your chest, keep your neck straight and slightly pulled down your chin, keeping your hands at your chest height with your palms facing you. Now you slowly but suddenly taken a deep breath. And as you’re breathing in, you initiate at the base of your collarbone. Start to firmly pat down your chest cavity till you reach the abdomen. So you, you pat down your chest all the way to your abdomen. You fill in the lungs to the full capacity. Once your lungs are full, start to lightly massage your chest and vertical motions, continuing massaging your chest for as long as you can. Hold your breath in and then exhale slowly and steadily with your hands by your side.
So number seven is the quick rejuvenation breath method, which is you stand up without slouchy and with your back straight. You keep your feet shoulder length apart. See, see to it that your body weight is equally distributed on both of you. You put out your chest, keep your neck straight, put your hands under your armpits with your fingers in the front and the thumb and the back under. Not directly under but just on the sides. So the thumb is in the back and then slide your hand down where the rib cage ends and the abdomen begins. And then slowly but steadily taking a full breath, filling your lungs to your full capacity. Now holding your breath for as long as you comfortably can. And then you have to exhale, press the end of the rib cage from the sides and start slowly. Exhaling. Exhaling motion should be done in installments.
So press next deal with each press stop, press, and then exhale. Stop again until you have completely exhaled. And this completes one time and you do it five to seven times. I’m may create a future meditation where we do these breathing techniques, but I don’t, I didn’t know if standing in that kind of thing would work well maybe we’ll try to define a modification for it in a future meditation. I will start to work on that. But the next number is number eight. The inspiring breath, which is stand up. You keep your feet in the same distance apart and make sure that everything’s equal. Put out your chest, keep your neck straight, and then pull down your Chin and you concentrate your eyes at the tip of your nose and you bring a smile on your face and he’s now slowly but steadily taking a deep breath while the height you’re smiling and as you breathe in, you lift up your toes in the air, you fill in your lungs to the full capacity while you’re smiling and your toes on your toes.
Once your installation is complete, stand on your toes and lift up your heels in the air to remain in this position until you are holding in the breath for eight to 10 seconds. Then slowly exhaling returned back to your initial standing position. So you keep going up and down the back completes one practice and then you go back up on your toes and then back down. So you can pause this podcast anytime and try some of these because it’s always, the timing’s always going to be a little bit different. If I were to do it with you, I may trying to work through those and how we’re going to do that because I’d love to do some exercises with you on the podcast and give you the right timing for it. So, but that is just, I love that and it’s, it’s powerful, the inspiring breath and you feel inspired.
When you do that you, it destroys your stress, it calms you down, it gives you vigor. Now there’s another method for answering broaches number nine, which stand up. And then you just basically do the same thing with your neck. I’m straight and you’re taking a deep breath and as you’re breathing and you lift your hand slowly over your head, letting your palms touch each other and then press them together as firmly as you can without bending your elbows. So they’re straight. So once your installation is complete, you stop pressing your palms together and stand on your toes and lift up your heels in the air. And you remain in this position until you’re holding in your breath for eight to 10 seconds. And then slowly exhaling. Take your hands down to your side. And return back to your initial standing position. This completes one practice and you’d do it five to seven times and it kind of brings a serenity and a calmness.
At least that’s what different people that have practice it with me. And I think it’s good for blood circulation. Even if you’re sitting at your desk and you don’t have the ability to stand up, you can do this while you’re sitting and you can give you a little bit of energy and blood circulation cause we all need that anyway. Which brings us to number 10 which is the heart strengthening breath. So you can strengthen your breath, your heart, this way you stand up in the same way. Most of these say stand up. But I think in some cases you can do these sitting down. So keep, you know the, that same thing with your next street and while you’re looking straight ahead, not the sides, you raise your hands in front of you to shoulder height with your palms facing each other and then you slowly but steadily taking a deep breath and as you’re breathing in, move your hands to your sides. And then back as much as you can. All the while, keeping them parallel to the ground. Once your installation is complete, remain in this position until you were holding in your breath for 12 to 15 seconds. And then slowly exhaling. Take your hands back to your initial standing position.
And that completes one. So you, you put your hands out and you hold it while you’re holding it. And then, and when you exhale, you bring your hands back. She bring your hands up with your palms facing him. And then while you’re holding it and it just, uh, one of the foundations of the Pranayama practice it and they, and they use this and it’s a, it maintains blood circulation and purifies your blood and it’s very effective in strengthening the heart and muscles and in your lungs. So number 11 is nostril breathing. And this is very fascinating. You know, I’ve always been fascinated by one particular bio rhythm. It’s a natural phenomenon. The ancients believed was so important that an entire branch of yoga called Swara Yoga evolved around it. Did you know your breath swings back and forth like a pendulum between your left and right nostrils about every hour or so and has been doing this since the day you were born. Check it out now. Close one nostril and breathe in and out to the opposite will then switch and breathe in and out through the other which nostril feels more open, which feels more constricted just positively time and try that. So check it again after a while and you’ll probably find that it’s changed. And there’s also times when the nostrils are equally open and balanced.
This right and left nostril dominance is no doubt connected to left and right brain activity and you can set your watch by it. The rhythm also happens to open to be one of the first rhythms to be disturbed when something in us goes out of balance. What are when illness creeps in. So the swore or Yogis developed various exercises and techniques to influence this rhythm, to adjust and rebalance it when necessary. What’s more of the yogis discovered that this rhythm is related to aspects of life, far beyond the body, things like the sun. And the moon and the planetary cycles, even astrology. And they scheduled mental and physical activities such as waking and sleeping, bathing and eating, working and meditating according to these, this rhythm. And they considered it when deciding to focus on a math problem and when to write poetry, they turn to it to know when to ask the favor of a king, when to go into battle, when to pray, when to work in the garden and when to make love.
For more than a year I’ve been trying to focus on this particular nostril breathing practice. And it’s hard and I forget about it and sometimes it’s kind of annoying. Sometimes I’ll do it just for a minute. And you know, it’s pretty powerful and I do notice a more of a balance and a relaxing and just give it a try. It seems to give you more control over your body. So basically that you can breathe in through one and out through the other. So you breathe in through your left and out through your right and then you switch off. And sometimes you can get a balance of both sides when you do it. So, so give that a try when you get a chance. So number 12 is how breathing. So stimulating breath practices help increase mental alertness. When the mind is fuzzy or disorganized, the Haub breath can bring it into focus.
So the hot breath and other stimulating forms should just be done for brief periods of time. You don’t have to do it for a long period of time, like you don’t need to do these. A lot of these breathing techniques for like more than five minutes sometimes if you feel it’s right and trust your body, but you can do it two or three times throughout the day. And the [inaudible] been practiced for thousands of years by millions of people in different Lens. For most people, it’s a safe, invigorating practice. And there’s some contra indications because there a forcible stimulating practice, Huh? Breathing should not be done by people according to the book that I was reading it. If you have hypertension and or aneurysms, it’s dangerous. I don’t see how when you guys do it, you’ll have to tell me what you think. But the internal pressure generated by a forceful exhalation can transiently elevate blood pressure. And I think it can also decrease it. And people with bipolar disorder, it can help. So there are many ways to do hot breathing that the instructions are you just stand up with your hair, stand up with your elbows. Bent Palms pointed upward, fingers curved into loose fists. Inhale, breathing deeply through your nose while retracting your elbows behind your back and the palms facing upward. Hands in loose fists, exhaling sharply. And you make the sound.
Ha ha ha.
That while you extend your arms and throw your hands forward, letting your palms down toward turn downward, thrust your hands forward as though you’re flinging water off your fingers. As you fling your hands forward, you let go of any tension that’s in your hands and fingers. Inhale deeply. Palms pointed upward and bending your elbows and drawing them back. Exhale sharply with, Huh.
repeating that same arm movement. So one breath per second. You don’t have to do big long breaths. So when you breathe in and you just do that and you just, ah, very powerful. Give it a try. It’s why do people want like to sing? So maybe it’s, there’s something about that. It’s this powerful thing. We’re going to talk about that because it’s resistance breathing. So number 12 is resistance breathing. Now that’s any kind of breathing that creates resistance to the flow of air resistance can be created by pursing the lips, placing the tongue against the inside of the upper teeth, hissing through clenched teeth, tightening the throat muscles, partly closing Gladys, narrowing the space between the vocal cords are using an external objects such as breathing through a straw. Why would we want to create airway resistance for the same reason that cats purr? What happens when your cat’s per the purring sound is created by breath moving past a partial obstruction of the upper airway, creating a vibrational sound.
And this has several effects that stimulate the soothing parts of the cats and the nervous system. So the pairing is not only a sound that expresses a state of relaxation, the pairings actually inducing the relaxation. And the previous chapter we introduced you to in what we were talking about before, we talked about a soothing and relaxing breath and the counterbalance is the activating energy breadth to the, so the conscious breaths, the activating part gets us ready to do things we need to do as we as well as to respond to threats or dangers by releasing adrenaline, speeding up to heart and increasing respiratory rates, raising the blood pressure and redistributing blood flow to the muscles of the arms and legs. So that’s resistance breathing and resistance. Breathing slightly increases pressure in the lungs, which heightened stimulation of the parasympathetic system, the soothing, recharging of the nervous system.
Also, when the respiratory muscles have to work harder against resistance, they become stronger over time. Taking slower and deeper breaths also opens up the lungs, the Alveoli, the tiny airfield sox through which oxygen enters the blood and carbon dioxide is expelled. The results are healthier lungs and better oxygenation. This especially important for people who are prone to respiratory infections, pneumonia, or who have had alec tasteless or collapse of lung tissue. So why do so many people enjoy singing and chanting? Of course, music can be beautiful and uplifting and unifying, but singing and chanting are also forms of resistance. Breathing, check out my previous meditation. I have some awesome meditations I’m super proud of. We’re where I do some chanting and just check them out. That’s all I can say. It’s going to blow you away. But the, the parasympathetic nervous system and thereby it makes us feel good.
These, these sounds are created by contracting the vocal cords and that creates an airway resistance as the breath passes through the larynx. Vocal music that requires the singer to prolong notes on exhalation is particularly effective breathing practice as our vocalizations that induce internal vibrations. These techniques add the stimulating of the soothing, recharging parts of the nervous system, and they provide the optimal effect of feeling relaxed and at the same time it energized. So if you’re understanding why the science of trends and momentation works and, and you’re not a believer in anything else but pure science, the pure sciences that it’s energizing your nervous system. But you know, and I know that it’s more than that. It’s a resistance breathing. Simply breathing through your nose creates a little more resistance to airflow. So if you want just a simple, let’s breathe in through your nose. Now breathing in through your nose is cleaner. Breathing in through your nose and a regular basis is better. But that is a form of resistance breathing. You’re not getting as much of a breath, but it’s cleaner and better. So it’ll make it easier to control and slow the airflow to maintaining coherent breathing respiratory rates. However, just don’t do it longer than five minutes. So one way to do it is breathing through pursed lips.
Bring the upper lip down towards the lower lip, leaving a small, narrow opening. Breathe out slowly through the small space between your lips as other forms of resistance. Breathing, breathing with the pursed lips will help stimulate the soothing part of your niche nervous system. So it’s nothing more than
in addition, it will help slow the flow of air and make it easier for you to prolong your breath. So you may sit or lie and comfortable position and try that. Close your eyes and just breathe like that and try to practice breathing slowly through your nose or through your purse lips for five minutes. But the other interesting breathing technique that I find interesting is the ocean breath or the Ojai. Some people call it the victory breath, the noisy breath and the breathing entails making a soft sound like the sound of an ocean heard insiders nutshell. So by slightly tightening the muscles at the upper back of your throat. So the best learn from an instructor who can check it out. You know, it reminds me of when I was a kid and I would play football with myself in the front yard because I didn’t have anybody to play with. Now it’s core touched down on myself. So I throw the ball and I’d catch it and then I was listening to imagining the crowds are cheering for me. You know, my five year old self and out here we’re like an ocean, but those kinds of sounds
that’s why the nosy breath, the victory breath, it’s that kind of, yeah, that kind of thing. You can add sound to it. And then tried to do it with your mouth closed when using your lips in different ways in your mouth and your teeth.
in all of these are different kinds of resistance breathing that you can try for five minutes. You’re using your teeth, it’s using your lips and all of these are different kinds of resistance breathing that may have already done. You’ve seen somebody get stressed out and they probably their cheeks out. Sometimes that’s their body is their subconsciousness naturally giving them an instantaneous healing connection. So just becoming aware of this stuff and and relaxing different body parts, focusing your breath on different body parts as you do this stuff, it works, so try it once or twice a day in the sound can be soft. It doesn’t have to be loud and the more you do this, the more you’ll benefit. When you start using coherent breathing and using his uses. Resistant breathing and breath awareness, it’ll blow you away. Now, one incredible way to do breath is with intention like zen breathing.
One of the central tenants of Zen is beginner’s mind. This is the ability to look at what it is as it is in the present moment without projecting anything from your mind or your past onto reality. So conscious breathing is a perfect way to bring yourself totally into the present moment reality. The archer has always been a symbol zen. So you use the archery as a metaphor for your, for your practice. When you do this kind of breath and you see the same dynamics involved in shooting a bow and Arrow as breathing. So both archery and breathwork involved combining powerful physical forces and sharp mental focus. When the archer draws the bow string or my friends who have shot and you know, have gone competitive shooting. When you get ready and you have your shot, that’s the inhale. And when the archer releases the bow string or pulls the trigger, that’s the exhale.
So there’s that special moment when the mental focus and the physical power come together between the inbreath and the outbreath, the target is clearly in view and everything is lined up perfectly. And in that moment there’s nothing to do except let go and let the Arrow fly. The Arrow is your intention, so generate a heartfelt intention in your body and breathe it in and as you breathe it in and then breathe out, release the intention like you’re releasing the Arrow with each exhale and as you sit there, you’re the archer sending out your intention into the world. You are the bow, you are the Arrow and you are the bullseye. Now as you inhale are breathing, muscles are stretching and building up physical force. As you generate an intention, you’re building a mental force and when your lungs are full, there’s nothing to do but let go. The air will release by itself. You don’t need to push, you don’t need to force, you don’t need to blow. You will need to let go. You breathe in intentionally through your heart and then let go.
So get familiar with natural breathing reflex and put it to work for you. When you, when the inhale is full, you don’t need to blow or push or force the era. All you need to do is just let go. The let go is the important part. The relaxing and the exhale will happen by itself. Is there a goal or an outcome you wish to achieve or see manifested in reality? Focus on your intention while you inhale and then simply let go, relax and let the reflexive power of the exhale set the intention into motion for you. Maybe you have a wish or a prayer or perhaps you desire to support someone somewhere with your loving intention. You want to help somebody out that’s sick. Use your breath to do that. Inhale and generate a heartfelt intention. Exhale and release the intention out into the world.
Think about how powerful that is. That means every breath that we have is pure intention. And imagine if you made every breadth because we are given a trillion wishes. Imagine if every breath is a wish, but the natural power of the breath be the force behind your intention and each time you inhale, generate the intention as if it for the first time and each time you exhale, you relax and you let the intention go. As if for the first time and in this way, every breath can be a prayer and a blessing. Your arrows can be the things you need to release. Your arrows can be negative thoughts and emotions. Your arrows can be a past trauma, fear, a doubt, resentment, or anything that you need to let go. You can let go in the same breath. Number 15 is it’s just an incredibly powerful breath and that’s the breath of the cosmos.
and it’s mostly a visual power. It’s a mostly a visual type of technique, but I don’t know something about, it’s pretty powerful. So you imagine totally emptying yourself out into everything around you. Every time you breathe out, when you breathe everything of yourself out, and then fill yourself with everything and everyone in the cosmos with each inhale. So you breathe in and everything in everything, in everyone with each inhale and you become totally empty and totally full, holding nothing back and leaving nothing out. And when you breathe in the whole universe and you breathe out the whole universe and venue, breathe your intention, magical things can happen for you. And it’s such a simple thing, but nobody ever told you did they?
And the final is, I’ll just call it time to breath. We talked about breathing in five times and breathing out five times as an extra and that’s the five by five. Another popular one is the four by four you can add in holding the breath and then also releasing the breath and each of those work so you can breathe in four times. You can hold the breath and you can breathe out for four seconds and then you can hold the breath when you breathe, when you hold your breath, when it’s, when the breath is out and when it’s in is different. So holding your breath for particular periods of time when you have let the breath out and when you have let the press in as a part of a pattern of breathing is powerful. I’ve, I’ve heard of the breathe in for seven seconds out for two seconds.
I’ve heard of breathing in for two seconds and out for seven seconds. You can time your breaths. The longer you breathe out, you’re getting rid of stuff and you’re breathing in. You can define the power of your breath, you can breathe in fast and out slow. You can breathe in slow and out fast. And by playing with the rhythm of your breath and trying different things, you can try to breathe in, pretend bites on 10 seconds. You can try to set records and give yourself goals and play a wound with a different kind of variations and variables of breathing. And just by doing that you’re participating in the conscious breathing that we are talking about. And that’s the beauty of this. So I’ve tried to give you some techniques and hope you hopefully at least I’ve inspired you to a greater appreciation of the power of your breath.
And it’s a wonderful and beautiful thing and that’s all. I hope that somebody out there becomes aware of their breath and it changes their life. And it’s such a simple thing and hopefully it’s you. So email me firstname.lastname@example.org join the podcast group on Facebook reality revolution. And there we can discuss these issues more fully. And I would love to hear about your breathing techniques. If you have anything that you’ve learned, I would love to share those with you because I want to have a compendium of all of the breathing techniques that I can share at some point and there are so many more. There’s so many more to learn. I’m constantly learning new and different things every day. You can check out the website, the reality, revolution.com it has all the podcasts, all the meditations. It’s awesome. If you need coaching, you can go to my email@example.com or me or many other trainers have.
We have multiple programs, but we want to talk to you first. We want to get an idea. If we can coach you, give me, uh, give it a shot. Contact firstname.lastname@example.org if you’re interested in advertising on this podcast, we also create guided meditations for you and we have a number of fantastic and wonderful programs in that regard. So thank you so much for sharing this time with me, and it’s always an honor to talk with you and hopefully I’ve helped somebody out there, but know that your breath is going to be a part of that reality revolution. And as you truly understand the power of being able to live in a world where everybody can create their reality in a state of joy and love and bliss, we have great things in our future, and great things can happen for all of us. So to everybody out there with love and peace, thank you. And thank you for joining the reality revolution.
Epiphany addict, inner space astronaut, writer, coach, dad, lover, friend.