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Accessing an Ocean of Energy with Breathwork!

By | Performance & Energy

Recently, we have taken the “fundamentals of breath mastery” to the high-tech, high-
performance, high-rolling, entrepreneurial world of California and Las Vegas! We also brought
the art and science of breathwork to the west coast fitness world.
The benefits of breathwork are well proven and easily experienced. Breathwork is the new
yoga! It is modern meditation! Healthy successful people who value their time appreciate how
quickly breathwork increases awareness, energy, and inner peace.
We all know that we are capable of much more than we think or have been led to believe. We
all know that we have within us certain higher abilities—natural healing and creative energies.
And breathwork has proven to be a key to unlocking these inner abilities.
More and more ordinary human beings are now accessing the same high states and abilities
that were once reserved only for the great masters, saints, gurus, mystics, and warriors. And, as
more and more people break through to these heights, the easier it is for others to do the
same.
I think something like the 4-minute mile phenomenon is happening in the breathwork world.
Did you know that about 5000 people have run four-minute miles since Roger Bannister first
did it? As soon as one person does the so-called impossible, it breaks an invisible barrier, and
opens the door for many others to follow.
This California Tour confirmed that one of the best way to accelerate our personal growth is to
master the breathwork skill of combining full free breathing with deep relaxation. Think of it as
bio-hacking.

The Navy SEALS teach a principle, that when you think you have reached your limit, the end of
your rope, when you think you have no energy left, you still have 40% of energy left in your
battery. The question is how we access those reserves?

The answer lies in the principles and fundamentals of breathwork. The first key is breathing
fully and freely. Combine that with great awareness, focused awareness, refined awareness.
That is the second key. The third key is combining breathing and mindfulness with profound
relaxation. That is the secret!

Deep relaxation is a door to unlimited energy. Profound relaxation allows us to access an ocean
of energy. In fact, this energy can be tapped in no other way. No amount of force or will or
effort can awaken this energy. Opening to it and letting go into it is the only way to get there!
Many high performers discovered this for themselves at every stop on out tour. That’s why we
practice conscious active inhales and deliberate passive exhales at all of our seminars and
trainings. And it’s something I suggest you begin to practice right now, right away!

We can certainly get ahead and overcome many obstacles by pushing, forcing, working—and
taking massive action. But there may come a time when we don’t have enough energy to work,
when we are worn out, exhausted, at the end of our rope. At that point, the ability to let go and
relax is what helps us break through and access those great inner reserves of energy!

Open and expand. Relax and let go. Practice conscious active inhales and relaxed reflexive
exhales. Combine full free breathing with complete relaxation. Ten minutes in the morning, ten
minutes at night, and ten times during the day for two minutes. Master this breathwork
practice and experience the benefits for yourself!

If you would like to have an audio-video version of this lesson and many more, then I invite you
to enroll in the new Online Breath Mastery Fundamentals Course.

All the information is here: www.o2collective.com/p/fundamentals

Good luck in your practice and many blessings on your path!

Modern Techniques and Ancient Rituals

By | Health & Longevity

Conscious Breathing has played a part in shamanic rituals and ancient indigenous ceremonies since the beginning of time. The breath is symbolized in many creation myths, and it is applied in many initiation rites and religious practices.

Breathworkers all over the world are now using the power of the breath to awaken inner peace and to promote world peace. Conscious breathing is being used to support healing and growth, to trigger awakening, to fuel performance, and to unlock hidden powers and dormant abilities.

Here is a good exercise to tune your instrument and to prime your system:

Practice squeezing all your breath out, pulling your belly button in toward your spine and pulling up on your perineum. It’s like squeezing all the water out of a sponge. Empty yourself of breath, and when you have squeezed out the last drop, simply relax and open, and feel the breath pouring into you.

Then practice taking deeper breaths. Pull past what feels full, beyond what feels like your limit. Topping the inhale off by taking in a few more drops of breath. Create an extra expansion on the inhale. Feel the expansion side to side, front to back, top to bottom. And when you are completely filled, simply let go and relax, and allow yourself to be infused with energy as you exhale.

You are softening your borders, gently stretching you limits. You are opening your mind and opening your heart; you are expanding your consciousness… You are inviting your body-mind system to generate and contain and channel more energy.

I recently spent time in a cave in South Africa where initiation ceremonies and healing rituals have been taking place for over 30 thousand years! I am so grateful to my friends and co-conspirators at the Vuka Institute (http://www.vukainstitute.org/) and Breathwork Africa (http://breathworkafrica.co.za/).

They gave me an opportunity to learn about the ancient Sangoma tradition in which the individual heals the community and the community heals the individual. It was an opportunity to breathe in nature, to re-awaken and reconnect with my love for shamanic breathing exercises and techniques.

So this month, I’d like to invite you to explore some of the underlying principles that guide many ancient breathing practices. The key principle is human connection. Connection to our ancestors. Connection to the earth and to the elements. Connection to nature, to plant and animal spirits. Connection to the cosmos and connection to the Source of all life.

I invite you to create your own rituals! Feel free to borrow from any of the ancient wisdom traditions or indigenous cultures, or from any spiritual tradition. Use drumming or dancing, use singing or chanting. Or let it be subtle and silent. But make sure to use the breath!

For example, every day, millions of Buddhist monks face the four directions of the compass and quietly generate and extend peace and compassion out into the world. Use your breath to bring practices like this alive in yourself.

What kind of energy or what qualities would you like to be filled with? Breathe them into yourself. What kind of energies would you like to send out into the world? Breathe those energies. Generate these energies in yourself with the breath and then freely overflow or radiate them out into the world as a prayer or a blessing to everyone in existence.

Leave no one out. Hold nothing back.

I am writing this from South Africa, where there are deep wounds related to past atrocities. Generations of people were made to feel inferior, and so much needs to be done to heal bodies, minds and souls. Here, science and medicine are merging with Indigenous Knowledge Systems (IKS), to create new profoundly effective solutions that cut across the entire political and religious spectrum.

People are using the breath to tap into deep inner resources of strength, and they are breathing together to give expression to common dreams, shared intentions and collective aspirations. And you too can do this.

What do you wish for yourself? What do you wish for others? Focus on that and breathe. How can you use your breath to come closer to those you love?

Invite support from your ancestors and from even wiser future generations of golden beings. Use your breath to invite this support, to open to it and to welcome it. Use your breath to send your heartfelt intentions out into the world around you. Put passion and enthusiasm into every conscious breath you take.

Engage your imagination. Call upon God, upon the Creator. Allow your inner child to control and direct your breathing. Use sound and movement. Use imagery and emotion. A heartfelt intention powered by the breath really can change the world! It can certainly change your inner world.

What is important to you? Courage? Compassion? Peace? Joy? Freedom? Health? Create your own rituals using the breath to awaken or generate these qualities, these energies. Your heart will guide you.

Stories and teachings from any religious tradition can be brought to life in you with the breath. And be assured, that all the great saints and masters and mystics and guides will take note of your efforts, of your intentions, and they will come to aid you and to guide you in your practice.

Osho/Rajneesh once suggested that we breathe in all the pain, all the disease, all the violence, all the suffering of the world. When I first heard that, I said: “Why would I want to do that!” But the fact is, the heart is a transformer. The heart has a natural ability to transform pain into pleasure, hate into love, fear into peace, sadness into gratitude, suffering into joy.

Leonard Orr once said that Rebirthing-Breathworkers were the “spiritual vacuum cleaners” of the world! I like that idea of being a unique force for healing and change. Create an intention, and with passion and enthusiasm, breathe that intention into being, into existence, into reality!

Use wind noises, use ocean noises. Use interesting and enjoyable breath sounds. Practice breathing with great intensity, and also with gentle subtlety. Practice breathing fast as well as slow. Practice breathing high in your chest and low in your belly. Practice breathing in through the top of your head, or through your feet. Breathe in and out through your hands or your fingertips. Breathe through your eyes.

Breathe light. Be creative. Dare to be a modern medicine man or medicine woman, a modern healer, a shaman! Trust your heart! Breathe into your heart. Breathe from your heart. Breathe with your heart. Let me know what you create, what you discover, what you experience.

Much luck in your practice and many blessings on your path!

Breathing Strength & Capacity is linked to Spiritual Strength & Capacity

By | Spiritual Connectedness

I recently had the pleasure to work with a group of hockey players and coaches at Competitive Edge Skating and Strength Training in Michigan. And I’d like to share with you some of the tips and techniques we covered in the three days of work with these great young athletes.

First, a reminder of the basics: Breath Awareness and Conscious Breathing. Develop the habit of paying attention to your breath while you are exercising, training, or performing. And deliberately regulate or consciously pace your breathing to meet your body’s energy demands.

When you get a handle on your breath, you get a handle on your awareness (focus and attention), and your energy (life force or spirit). By focusing on your breathing, you take your mind off any pain or fatigue. Also, breathing consciously keeps your mind from slipping into “performance degrading self-talk.”

Use the principle of rhythm. When you are running, experiment with different rhythms. For example, inhale three steps and exhale three steps, or inhale two steps, and exhale four steps, or inhale four steps and exhale four, etc. Find a pace that feels natural and efficient and be ready to adjust the rhythm from time to time to meet your energy demands.

When you notice that you are breathing quick and heavy, “go long.” In other words, deliberately take in a long slow expansive inhale and give yourself a big exaggerated sigh of relief. From time to time pull past what feels full and snap the exhale loose, then go back to the rhythm.

Remember, it’s easier to keep up than it is to catch up. Don’t wait until you are winded or out of breath before you take control of your breathing. Lead with the breath. Learn to stay ahead of your body’s demand for energy rather than having to constantly struggle against an O2 deficit or a CO2 buildup.

Synchronize your inhales and exhales with active and passive movements. For example, when doing pushups, practice inhaling on the way down and exhaling on the way up, and practice exhaling on the way down and inhaling on the way up. Or do two or three up and downs on one inhale and two or three up and downs on the exhale. Experiment in the same way with pullups, sit-ups and squats, and so on.

Use conscious breaths to focus your or gather energy before shooting, diving, kicking, etc. (Notice what the great baseball pitchers, basketball players, and Olympic divers do just before they throw, shoot, or dive.) Use audible breath sounds to express or reflect or support moments of power or release. (Listen to the great tennis players when they serve or return the ball.)

Use the “nasal inhale, oral exhale.” Breathe in the nose and out the mouth as much as you can, and as often as you can.

Concentrate on diaphragmatic breathing. Make sure that you are a “belly breather.” Remember that you have three breathing spaces: upper, middle, and lower, and make sure to send breath into the lower and middle spaces when you work out, train, or perform.

To prevent that uncomfortable “side stich” when running, make sure to extend or complete your exhales so that your diaphragm sets high up into the rib cage. That pain is your diaphragm rubbing on your lower ribs. Picture a ball and socket joint: the socket is your rib cage and the ball is your diaphragm.

Learn to suck or draw fatigue out of the muscles of your body and release it with the exhale. (In the nose and out the mouth.) Use gravity to dump that fatigue into the earth. Practice your breathwork until it becomes automatic, unconscious, or second nature.

Master “burst breathing.” (Check out some of the YouTube clips of Eastern European weightlifters) Review Mikhail Ryabko’s Systema principles and Tom Sotis’s breathing drills in my book, Just Breathe.

Remember that rest is half the work. When you relax, really relax! It’s not just a matter of being relaxed or not relaxed: there are levels of relaxation. In your wind down or recovery period, learn to “puddle out.” Lay down and surrender completely to gravity.

magine your body like ice cream melting in the sun. You want to relax so much that the spaces between your cells open up so that the breath can get into all the crack and crevices of your being. Imagine “infusing” every muscle, joint, and organ with breath.” Consciously distribute breath-energy to every cell of your body.

Use that rest and relaxation period to feed yourself reward yourself with nurturing, uplifting thoughts and words. Generate feelings of gratitude and appreciation. Visualize health and success. Feel your connection to life and the cosmos, to nature and your source, and to everyone and everything in existence.

Good luck in your practice, and many blessings on your path!

Breathwork in Sports, Athletics and Fitness Training

By | Blog

I recently had the pleasure to work with a group of hockey players and coaches at Competitive Edge Skating and Strength Training in Michigan. And I’d like to share with you some of the tips and techniques we covered in the three days of work with these great young athletes.

First, a reminder of the basics: Breath Awareness and Conscious Breathing. Develop the habit of paying attention to your breath while you are exercising, training, or performing. And deliberately regulate or consciously pace your breathing to meet your body’s energy demands.

When you get a handle on your breath, you get a handle on your awareness (focus and attention), and your energy (life force or spirit). By focusing on your breathing, you take your mind off any pain or fatigue. Also, breathing consciously keeps your mind from slipping into “performance degrading self-talk.”

Use the principle of rhythm. When you are running, experiment with different rhythms. For example, inhale three steps and exhale three steps, or inhale two steps, and exhale four steps, or inhale four steps and exhale four, etc. Find a pace that feels natural and efficient and be ready to adjust the rhythm from time to time to meet your energy demands.

When you notice that you are breathing quick and heavy, “go long.” In other words, deliberately take in a long slow expansive inhale and give yourself a big exaggerated sigh of relief. From time to time pull past what feels full and snap the exhale loose, then go back to the rhythm.

Remember, it’s easier to keep up than it is to catch up. Don’t wait until you are winded or out of breath before you take control of your breathing. Lead with the breath. Learn to stay ahead of your body’s demand for energy rather than having to constantly struggle against an O2 deficit or a CO2 buildup.

Synchronize your inhales and exhales with active and passive movements. For example, when doing pushups, practice inhaling on the way down and exhaling on the way up, and practice exhaling on the way down and inhaling on the way up. Or do two or three up and downs on one inhale and two or three up and downs on the exhale. Experiment in the same way with pullups, sit-ups and squats, and so on.

Use conscious breaths to focus your or gather energy before shooting, diving, kicking, etc. (Notice what the great baseball pitchers, basketball players, and Olympic divers do just before they throw, shoot, or dive.) Use audible breath sounds to express or reflect or support moments of power or release. (Listen to the great tennis players when they serve or return the ball.)

Use the “nasal inhale, oral exhale.” Breathe in the nose and out the mouth as much as you can, and as often as you can.

Concentrate on diaphragmatic breathing. Make sure that you are a “belly breather.” Remember that you have three breathing spaces: upper, middle, and lower, and make sure to send breath into the lower and middle spaces when you work out, train, or perform.

To prevent that uncomfortable “side stich” when running, make sure to extend or complete your exhales so that your diaphragm sets high up into the rib cage. That pain is your diaphragm rubbing on your lower ribs. Picture a ball and socket joint: the socket is your rib cage and the ball is your diaphragm.

Learn to suck or draw fatigue out of the muscles of your body and release it with the exhale. (In the nose and out the mouth.) Use gravity to dump that fatigue into the earth. Practice your breathwork until it becomes automatic, unconscious, or second nature.

Master “burst breathing.” (Check out some of the YouTube clips of Eastern European weightlifters) Review Mikhail Ryabko’s Systema principles and Tom Sotis’s breathing drills in my book, Just Breathe.

Remember that rest is half the work. When you relax, really relax! It’s not just a matter of being relaxed or not relaxed: there are levels of relaxation. In your wind down or recovery period, learn to “puddle out.” Lay down and surrender completely to gravity.

magine your body like ice cream melting in the sun. You want to relax so much that the spaces between your cells open up so that the breath can get into all the crack and crevices of your being. Imagine “infusing” every muscle, joint, and organ with breath.” Consciously distribute breath-energy to every cell of your body.

Use that rest and relaxation period to feed yourself reward yourself with nurturing, uplifting thoughts and words. Generate feelings of gratitude and appreciation. Visualize health and success. Feel your connection to life and the cosmos, to nature and your source, and to everyone and everything in existence.

Good luck in your practice, and many blessings on your path!

The Essence of Breathwork

By | Blog

You may have noticed that Breathwork is coming of age! It is being applied by more and more people in the fitness, sports and peak performance world, in medicine and psychotherapy, in martial arts and the military, in the creative arts and in the corporate world.

My friend Leonard Orr once said: “Breathing for healing and growth is so easy, it’s like cheating!” After over 40 years of study and practice, teaching and learning, the essence of the practice has become quite clear to me, and it explains why so many people are getting such amazing results from Breathwork.

In the first place, people who come to Breathwork have a desire and an intention to heal and grow, to improve and develop themselves in some way. Add action to that the power of intention, and the results and benefits are guaranteed!

You see, breathing is an action. It’s a primal action. Breathwork involves focusing on and consciously directing our awareness and our energy. Breathwork gives us a handle on our awareness and on our energy, and so with it, we awaken our natural inherent healing and creative powers.

Breathwork awakens heart intelligence and body intelligence. The practice connects us and aligns us with our source and with our purpose. It fuels our grand desires and helps us to manifest our heart’s deepest intentions. And for many people, it makes certain drugs and medical procedures unnecessary. It also puts a lot of therapists out of business!

The physiological effects of conscious breathing techniques are unarguable. And Breathwork allows us to manage our emotional and psychological states. Breathwork opens us to a rich and deep inner world. It helps us to access our unconscious mind, and it connects us to each other, and to the world around us in a direct and powerful way.

When you become more conscious of your breathing, you become more conscious of everything: your body and mind, your thoughts and feelings, and those of others; and it brings to light your unconscious habits and patterns.

When you take control of your breathing, you take control of yourself, your awareness and your energy. With it you can determine your results and your outcomes in life. Breathwork is nothing short of transformational! In fact, it ultimately leads us all to spiritual awakening, spiritual enlightenment, and spiritual liberation.

No wonder so many people are jumping on the bandwagon! No wonder everyone is talking about it! No wonder Breathwork is spreading like wildfire around the world! I am so honored, so grateful, and so blessed to be part of this worldwide movement!

Breathwork is the new Yoga! It is modern meditation. It’s spiritual purification. And it doesn’t really matter what style, school, method, or approach you try: there are certain basics, certain common denominators, certain fundamentals that apply.

That’s why I am so excited about the recent launch of our new Online Breath Mastery Fundamentals Course. It provides a solid body of knowledge and a set of skills that will help anyone on the path of Breath Mastery.

If you are a beginner, the course will dramatically shorten your learning curve. And if you are a seasoned practitioner, it will deepen and broaden your practice, and give you lots of coaching tools and strategies. It is like adding a whole new set of colors to an artist’s palette!

I invite you to sign up for the Course and join the growing number of people who are becoming masters of their awareness and energy, in body, mind and spirit!

To sign up, please visit: www.o2collective.com/p/fundamentals

Control Your Breath to Control Yourself

By | Blog

There is no longer any argument about it: the practice of Breathwork enhances performance in sports and business. It improves health and increases enjoyment in everyday life.

It is being used everywhere—from the battlefield to the playing field, from the classroom to the courtroom, from the boardroom to the bedroom.

When you control your breath, you control your energy and your awareness. When you control your breath, you control your body and your chemistry. When you control your breath, you control your attitude and your emotions.

You can use Breathwork to control the anxiety that comes before or during a stressful event. And you can use it to recover from a shock or trauma, or after a stressful experience. You can use breathwork to stimulate the brain and nervous system, or to calm it down.

The quality of your mind and your emotions is determined by the quality of your breath. In other words, by controlling your breath, you control yourself. By controlling your breath, you can control everything else. It’s that simple. For example, by controlling your breath, you can control your blood pressure and your heart rate.

If you take in a quick deep breath and hold it while locking up your neck, jaw and shoulders, you can create a sharp rise in blood pressure and heart rate. This can be useful for example in an emergency, or when you need to brace yourself to survive a crisis or meet a challenge.

On the other hand, when you exhale slowly and allow a relaxed pause after the exhale, you can lower your blood pressure and reduce your heart rate. Slow deep breathing strengthens the heart, while shallow breathing actually makes your heart work harder.

And when it comes to performance, a long exhale and a relaxed pause will increase your precision and accuracy. Ask any leading surgeon, diamond cutter, archer, billiard player or marksman.

Here are some quick tips for athletes and performers:

When you want to calm yourself down, slow your breathing down. When you want to ramp up your energy, turn up your breathing. When you want to focus your mind, focus on your breath.

When you want to take advantage of a break in the action to quickly recharge and recover, use quick sharp exhales, squeezing the air out, and then allowing passive, reflexive inhales.

When you want to charge your system with energy without ramping up stress and tension, give yourself a few strong sharp exhales through the mouth, and allow the inhales to be reflexive.

It seems counter intuitive, but when you need more oxygen or energy, when you feel short of breath, it’s often best to focus on the exhale rather than the inhale.

Another useful practice is to shake and wiggle your body and limbs while breathing consciously. Lift your shoulders and drop them in synch with the breath. Shake your arms and hands while deliberately releasing the breath.

This is a great way to flush all the chemicals out of your system that build up when you are tense or anxious, or engaged in high intensity activities. Notice that boxers and ball players intuitively do this.

Breathwork is the new yoga! It is the new meditation! If you are ready to discover, explore, and develop the power and potential of Breathwork for your own benefit, or to help your clients, students, or patients, then I have great news:

Coming on March 1st is the global launch of the all new Breathwork Fundamentals Course. It includes a textbook, a workbook, and a collection of audio-video training materials.

Whether you are new to breathwork or a seasoned practitioner, you will want to master the principles and practices in this course. The course is only $267 USD. And if you purchase it right now, this month, you can take advantage of the outrageous pre-launch offer: just $168 USD.

All the info is here: www.o2collective.com/p/fundamentals

The other great news is that we are organizing a live Fundamentals Tour beginning in California, and I am inviting two of the best breathwork trainers I know in Australia to join me on the tour!

Visit: https://www.o2collective.com/p/dan-brulé-california and check out all
the details!

Start the Year with a Walk: A Breath Walk!

By | Blog

We are into the new year… filled with promise and possibilities… Many people start the year with the intention to get more exercise. A simple start in this direction is to take a daily walk. Maybe you already have that habit. In that case, I invite you to make it a ‘Breathwalk’.

Maybe you have decided to take your life in a new direction, to change your pace—to speed up or to slow down.Maybe you have reached a comfortable plateau and this year is about settling in or settling down. I invite you to use conscious energy breathingto express, reflect and fuel your intentions.

I invite you to make this year the year that you get into the habit of ‘Breathwalking’. That is the practice of consciously breathing in rhythm to your footsteps. It’s a great way to calm and quiet,relax and energize body, mind, and soul.

The principle of combining movement and breath is an ancient path to better health, higher performance, spiritual development. Breathing mindfully while you walk is a perfect way to apply this ancient principle. And of course, this practice can be applied to running or jogging.

Start with a 3-3 pattern: inhale for three steps and exhale for three steps. Inhale three, exhale three.Once you get into the habit of breathing consciously in rhythm to your footsteps, you can begin stretch and adjust the basic 3-3 pattern in the direction of comfort and ease. Perhaps shifting to a 2-4 or a 3-6 pattern: in other words, make the exhale twice as long as the inhale.

You can try stretching the inhales and exhales out. For example, practice a5-5,6-6, or 8-8 pattern. Or, perhaps you feel like adjusting to adjust the pattern so that the inhales are longer than the exhales. Perhaps a 4-3 or a 4-2 pattern.

Experiment. Be creative. If you climb stairs at home, at school or at work, get in the habit of playing with your breath as you go up and down any staircases.

Breathwalking is a great way to clear your head and get in touch with your body. Mindful breathing increases the natural pleasure that comes with movement. Many people combine Breathwalking with affirmations, mantras, prayers, or power statements.

Breathing in and out through the nose during your breathwalk is a good idea, and it’s a good idea to breathe in the nose and out the mouth. This is a particularly effective practice.

It’s also a good idea to use your breathwalk to practice diaphragmatic breathing. And you may even practice the ‘full yogic breath’ when walking in rhythm to your footsteps. In the beginning, use comfort and pleasure as your gage. And if you like, you turn your breathwalk into a fitness challenge.

Make it a goal to get moving and to get into breathing this year. Do some walking—some Breathwalking.

Here come the Holidays!

By | Blog

Expect stress levels to be high for many if not most of us over the next few weeks!

As if we are not busy enough. As if there aren’t already more than enough things to do. I just breathed with a guy who was pressing to finish a number of work projects before year’s end. And after work, it’s all about shopping and cooking, office parties, religious duties, and family gatherings…

Between traffic jams, packed airports, and long lines everywhere, there’s the traditional increase in credit card debt. Heck, just trying to figure out what to get certain people can be a source of great stress! When will you find the time to send out all the Christmas cards? And at Christmas dinner, do you hold your tongue as usual or do you finally speak your mind to your Aunt Lucie or your Uncle Harry?

For many, the holidays will be marked by lost loved ones. And yet, under it all, behind it all, after all, it is a very special season of appreciation and celebration. It is a time to connect more deeply with our family and friends, to spread peace and good will in the greater community.

Where will your attention be this season?
What will be your focus?
What will you be doing with your energy?

Here is a simple lesson from the soon-to-be-released Breath Mastery Fundamentals Program. A way to help you coast through the holiday season with a relaxed body, a quiet mind, and a peaceful heart!

Inhale, exhale, pause…

Inhale, exhale, pause…

Inhale, exhale, pause…

Sounds so simple, doesn’t it? And it is! In fact, it is nature’s way of breathing us when we are at rest. It’s the way your body breathes itself when nothing is disturbing your comfort or peace.

Try it now. Do it consciously. Breathe the “Triangle Breath.”

Inhale, exhale, pause…

Inhale, exhale, pause…

Inhale, exhale, pause…

Practice a 4-4-4 pattern for a minute or two right now.

Count 4 on the inhale.
Count 4 on the exhale.
And count 4 on the pause.

How do you feel doing after six to twelve Triangle Breaths where each side is equal?

By the way, if you have been counting in seconds, that’s a rate of six breaths per minute—a proven “therapeutic zone” guaranteed to trigger relaxation and to release stress.

At our live breathwork events, I train participants in two directions: comfort and challenge. And so, I encourage you to do the same. Discover what is comfortable, and explore what is challenging.

Start with a 3-3-3 or a 4-4-4 pattern, and then adjust it in the direction of ease and comfort. Change the size or shape of the triangle. Maybe you make the inhale longer or shorter, or the exhale longer or shorter. Maybe you adjust the length of the pause.

Go ahead and practice right now. Breathe the Triangle Breath for a full minute or two, and adjust the inhale, exhale and pause in a way that feels easy and natural, interesting or pleasurable, relaxing or energizing.

Practice now for one or two minutes and identify your most comfortable Triangle Breath. Is it 5-5-5? 4-2-6? 8-4-4? 3-6-3? Whatever it is, it could be your unique way re-focus and destress, a way to clear your head, settle your stomach, and calm your nerves!

The second direction of training is challenge. For example: is it difficult for you to enjoy a long pause after the exhale? Then practice in that direction! If your comfortable pause is only 2 or 3 or 4 seconds, then practice until you can enjoy a comfortable pause of at least 6 or 8 or 12…

Some training tips:

1. When you breathe, don’t use any unnecessary muscular effort. Make the inhales conscious but not forced.

2. While inhaling, consciously enjoy the feelings of expansion. And while you are exhaling, focus on deliberately relaxing your body.

3. And as for the pause, let it be like coming home. Make that pause after the exhale a comfort zone. Don’t rush into the next inhale! Linger in the quiet open feeling of inner stillness.
Good luck in your practice, and many blessings on your path!
May your holiday season be filled with healthy comfort, and natural joy!

ON BREATH AND BREATHING

By | Blog

Pace, Space, Intention

I love it when someone digests what I teach, blends it with what they have learned from others, integrates it into their own experience and practice, and then passes it on in a clear, effective and powerful way.

This is exactly the case with Shane Saunders, one of our One Sky Practitioners in Australia. And so, this month I would like to share with you what we could call a 20-minute “Breathing Workout.” A great way to start your day!
This unique Breathwork Protocol focuses on three aspects of Breath Mastery Training:

1. Space.

Notice that you have three breathing spaces. You can breathe into the lower belly (all the way to the floor of your pelvis). You can breathe into the center of your chest (into your heart space). And you can breathe high up into your chest (under the collar bones).

2. Pace

Think in terms of three breathing rhythms or rates: fast and full; slow and full; fast and shallow. These are of course general directions. What one person calls slow and full or fast and shallow can be very different for another person.

3. Intention

Breathing with a conscious intention engages our natural healing and creative abilities. For this exercise, we focus on: a) clearing the head and energizing the mind; b) opening the heart and generating love; c) relaxing and releasing physical tension from the body.

Start your workout in the upright seated position. Take a couple of long inhales and a few big sighs of relief to gather your focus and to settle in.

Breathe slowly and fully into the lower space for a minute. Then breathe quickly and fully into the middle breathing space for a minute. Finally, breathe very quick small breaths into the upper space for a minute. This is to free up the breathing mechanism, zero in on the three spaces, and get everything open, alive, and working.

Now lay down on your back with legs extended or with knees bent and feet flat on the floor.

Begin breathing fully into the lower breathing space at a slow pace for one minute. Your intention is to relax and release physical tension from the body. After about a minute, turn up the pace: breathe full breaths more quickly. And for the third minute, breathe very quickly and fully into your lower belly. Remember your intention.

Now take in a very deep breath, and exhale, emptying yourself completely. Take in one more deep breath and then just let go and let the breath out. Now hold the breath at that neutral point. Continue to relax and focus on your intention to relax and release tension from your body.

After a minute or so, or when you are ready, take in a deep breath and hold it in for ten seconds. Intensify your intention. Then just relax and let go. Meditate on your body, your energy, and your feelings for a minute or so.

Next, hold the intention to open your heart and generate love, and begin to breathe slowly and fully into the middle space. After a minute, notch it up a bit and breathe more fully and quickly. After another minute, accelerate and intensify the breathing even more. Breathe very fully and quickly for a minute. Remember your intention.

After that third minute, take in a deep breath and then empty yourself completely. Take in one more deep breath and just relax and let it out. Then hold the breath at that neutral point. Focus on your intention.

After a minute or so, or when you are ready, take in a deep breath and hold it in for ten seconds. Then just let go, and relax, and feel… meditate on your body and your energy.

Finally, focus on the upper breathing space. Breathe slowly and fully up under your collarbones. Hold the intention to clear your head and energize your mind. After a minute, turn up the pace: breathe more quickly. And after another minute, turn up the pace even more: breathe very quickly and fully into the upper space. Remember your intention.

Take in one more deep breath, and exhale and empty yourself completely. Then take in another deep breath and just let it out. Relax and hold the breath at that neutral point. Focus on your intention.

After a minute, or when you are ready, take in a deep breath and hold it in for ten seconds. Intensify your intention. Then just let go and relax. Focus on your body, your feelings, and your energy.

Sit up. Do several “Sufi” breaths to energize yourself. The Sufi breath is two sharp quick inhales, followed by a quick full exhale. Now you are ready for your day!

Take a Deep Breath. It’s Back to School Time!

By | Blog, Uncategorized

Hey kids! Hey teachers! Are you feeling a bit nervous about the start of a new school year? That’s a good, healthy thing, you know! It is perfectly normal to feel anxious when facing a challenge or beginning a new adventure.

The nervousness we all feel at times like these is simply the awakening of our creative energy. It’s fuel for life. If we resist it, we feel fear, but if we welcome it, we feel excitement! You can learn to channel your life force in ways that not only help you to overcome fear and anxiety but assist in meeting and mastering any challenge.

The secret is to practice conscious breathing combined with deliberate relaxation, and positive imagery. Elite warriors do it, Olympic athletes do it, yogi masters do it, great artists and peak performers in every field do it, and so can you! Breathe slowly into your lower chest and belly. While you do, imagine beautiful scenes and wonderful feelings, like joy and success. Consciously open and expand, and deliberately relax and let go with every breath.

Practice “Triangle Breathing”

 

 

Breathe in for a count of four; breathe out for a count of four; then pause for a count of four. Count to four on the inhale, count to four on the exhale, and then count to four before breathing in again.

Inhale 1… 2… 3… 4… Exhale 1… 2… 3… 4… Pause 1… 2… 3… 4….

Practice this while waiting for the bus or when standing in the lunch line. Use it before an exam. Do it when negative thinking begins to cloud your mind or make your body tense. In this way, you’ll gather all that nervous energy and channel it in a very healthy and productive way.

Remember the ancient Chinese proverb: “Where consciousness goes, energy flows.”

Imagine breathing into your brain to calm and clear your mind and to fuel your thinking before a test. Breathe into your legs to give them energy before you run, jump, or play. Breathe into your hands before art class. Breathe in rhythm to your footsteps when climbing stairs, or when walking to and from class.

Take a long slow breath in through your nose when you want to commit something to memory: a geographical map, an historical date, a chemical or mathematical formula, or a musical phrase. This simple practice has been proven to improve recall.

Give yourself energizing and relaxing breaths from time to time throughout the day, because as Mark Divine, my friend and Navy Seal Commander, says: “It’s easier to keep up than it is to catch up!”

One last tip: Place your hands on your chest for a few minutes every day and breathe positive, loving energy into your heart. Do this to honor yourself for being the best you can be, and as a way to generate gratitude for every beautiful challenge life brings you!

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