The Active Infostore
 | |  | |  | |  | |  |
 |
| |
 |
| |
 |
| |
 |
HOW TO BREATHE STRESS AND ILLNESS OUT OF YOUR BODY
If you’re feeling overworked, under pressure and stressed-out, try using this ancient Chinese breathing technique:
FIVE OTHER BREATH HEALING EXERCISES
Here are five other breathing exercises you can use to instantly de-stress, and boost your overall health.
1. DEEP ABDOMINAL BREATHING
In a standing position, slowly inhale through your nose, expanding your abdomen. Then allow air to fill your. Then reverse the
process as you exhale. This will cause your body to release endorphins, which are natural tranquillisers. So you should become
instantly calm.
2. EXHALATION BREATHING
Lie down on your back with your arms near your sides. Inhale slowly, raising your arms (elbows bent) towards the ceiling. Take
them all the way over your head to the floor. Then reverse the procedure, exhaling as you do. Do this several times. Then carry
on the breathing but don't move your arms.
3. QI GONG BREATHING
Stand straight with your feet together and eyes forward. Then exhale. Slowly inhale and stretch your arms as high up over your
head as you can. Lift up onto your toes, feeling the stretch all the way to your ankles. Imagine that there is a silver thread
running through your spine and pulling you upwards. Continue taking in small bits of air as you stretch higher and higher. When
you rich the pinnacle, begin exhaling slowly, letting your arms float back down to your sides. As you do, flex your wrists, pushing
your palms downward. Do this 8 times every day.
4. KI-KOU BREATHING
One system of Chinese healing is called ki-kou. It has been used in Oriental medicine to help tackle colds, fatigue, nervousness,
arthritis, and heart disease, simply through breathing. There are dozens of techniques and applications of ki-kou, depending on
what cure is required. Here’s one sample exercise for improving your health through the power of breathing:
5. REIKI BREATHING
Here is an easy way to (re) learn how to breathe with your abdomen and receive many health benefits on the way. If you are a
Reiki practitioner it is easy to combine this technique with Reiki if you use your imagination and/or intuition and follow these
suggestions. If you have not yet started your journey on the path of Reiki then you can still benefit from this exercise as it forms
the beginning of a pure Qi Gong exercise.
In order to carry out this technique correctly you breathe out on pressing and breathe in on releasing. In the beginning try and
forget about the breathing, it usually takes care of itself. Concentrate on the pressing and releasing. Practice once in the morning
and once in the evening for a couple of weeks and see how you feel! As you go along you can add more units to your exercise.
If you feel stressed, upset or tired this is a very good and quick exercise to revitalise yourself.
These exercises are all part of ancient Oriental breathing techniques, and are considered powerful treatments that allow you to
unlock your own natural healing abilities. As well as being great stress-busters, they can help tackle numerous illnesses and
ailments, from minor complaints like constipation and cramps, to serious ailments like diabetes, heart problems, kidney disease, and
arthritis. They can even help prevent hair loss!
If you’re feeling overworked, under pressure and stressed-out, try using this ancient Chinese breathing technique:
- Get comfortable - wear loose clothing and remove your shoes, your watch, and any bulky jewellery, and sit in a
comfortable chair. - Close your eyes halfway, so that your focus is softened, and relax all the muscles in your body. Breathe deeply through
your nose and exhale slowly through your mouth. Keep it slow, calm, deep and rhythmic. - Put your palms together and rub them up and down until they feel warm.
- Spread your hands apart as if you are holding a big ball in front of your nose, and inhale through your nose. Exhale through
your mouth while slowly bringing your hands back together. - Clear your mind. As you feel your body relax more and more, let your thoughts slip away as well. After five minutes, you
should feel weight lift from your body, as stress floats away!
FIVE OTHER BREATH HEALING EXERCISES
Here are five other breathing exercises you can use to instantly de-stress, and boost your overall health.
1. DEEP ABDOMINAL BREATHING
In a standing position, slowly inhale through your nose, expanding your abdomen. Then allow air to fill your. Then reverse the
process as you exhale. This will cause your body to release endorphins, which are natural tranquillisers. So you should become
instantly calm.
2. EXHALATION BREATHING
Lie down on your back with your arms near your sides. Inhale slowly, raising your arms (elbows bent) towards the ceiling. Take
them all the way over your head to the floor. Then reverse the procedure, exhaling as you do. Do this several times. Then carry
on the breathing but don't move your arms.
3. QI GONG BREATHING
Stand straight with your feet together and eyes forward. Then exhale. Slowly inhale and stretch your arms as high up over your
head as you can. Lift up onto your toes, feeling the stretch all the way to your ankles. Imagine that there is a silver thread
running through your spine and pulling you upwards. Continue taking in small bits of air as you stretch higher and higher. When
you rich the pinnacle, begin exhaling slowly, letting your arms float back down to your sides. As you do, flex your wrists, pushing
your palms downward. Do this 8 times every day.
4. KI-KOU BREATHING
One system of Chinese healing is called ki-kou. It has been used in Oriental medicine to help tackle colds, fatigue, nervousness,
arthritis, and heart disease, simply through breathing. There are dozens of techniques and applications of ki-kou, depending on
what cure is required. Here’s one sample exercise for improving your health through the power of breathing:
- Sit on a chair and close your eyes. Allow your mind to calm and try and let thoughts ebb away.
- Put your palms together and rub them gently until they feel warm.
- Spread your hands apart as if you’re holding a big ball in front of you. Inhale through your nose and exhale though your
mouth while bringing your hands back together. - As you inhale, imagine the air is full of energy, and you are drawing it in with every breath. Picture it entering your body,
travelling up through your head, down your back, up over your abdomen, stomach and chest, and out again. Imagine the
energy flowing through you with every new breath you take. Continue for five minutes.
5. REIKI BREATHING
Here is an easy way to (re) learn how to breathe with your abdomen and receive many health benefits on the way. If you are a
Reiki practitioner it is easy to combine this technique with Reiki if you use your imagination and/or intuition and follow these
suggestions. If you have not yet started your journey on the path of Reiki then you can still benefit from this exercise as it forms
the beginning of a pure Qi Gong exercise.
- Stand with your feet fairly close together
- Relax and free your mind from all thoughts (easier said than done but don't worry about it!). Be happy!
- Rub your hands together briskly (if you have taken Reiki 2 add the symbols in each hand at this stage).
- Place one palm (the left for men and the right for women) on your "Qihai" (Hara) point - about two fingers width below
your navel. Place the other palm on top of the first one. - Open your mouth slightly
- Press gently and smoothly inward on your abdomen with your palms.
- Breathe out for a count of six.
- Hold for a count of two
- Release smoothly and breathe in for a count of six.
- Hold for a count of two. (This whole process of pressing, holding, releasing, holding is called a breathing unit).
- Repeat this whole process until you have done ten whole breathing units.
- Drop your arms to your sides and close your eyes if not already closed.
- Let go of everything and enjoy the state of "nothingness" for about five minutes or the time that feels right for you.
- When ready rub your hands together and "wash" your face with them.
- Open your eyes and walk a few steps.
In order to carry out this technique correctly you breathe out on pressing and breathe in on releasing. In the beginning try and
forget about the breathing, it usually takes care of itself. Concentrate on the pressing and releasing. Practice once in the morning
and once in the evening for a couple of weeks and see how you feel! As you go along you can add more units to your exercise.
If you feel stressed, upset or tired this is a very good and quick exercise to revitalise yourself.
These exercises are all part of ancient Oriental breathing techniques, and are considered powerful treatments that allow you to
unlock your own natural healing abilities. As well as being great stress-busters, they can help tackle numerous illnesses and
ailments, from minor complaints like constipation and cramps, to serious ailments like diabetes, heart problems, kidney disease, and
arthritis. They can even help prevent hair loss!
| © Copyright 2007 - Active Recovery - All Rights Reserved. Inspiration House, 103 Ashby Road, Loughborough, Leicestershire, LE11 3AB email: info@activerecovery.co.uk |
Fitness...
| ABDOMINAL BREATHING EXERCISES FOR A HEALTHIER LIFE |
THE INCREDIBLE BENEFITS OF A LONG DEEP BREATH
How important is it for you to get a good lungful of air? Not only is breathing in, deeply uplifting (as long as you’re
not too near the main road!), it has loads of health benefits too.
How important is it for you to get a good lungful of air? Not only is breathing in, deeply uplifting (as long as you’re
not too near the main road!), it has loads of health benefits too.
Far too often we live in a state of low-level stress (running for buses, late for meetings, juggling football and family). And people
under stress often experience fast, shallow breathing. This type of breathing, known as chest breathing, can lead to shortness of
breath, increased muscle tension, inadequate oxygenation of blood, and fatigue.
When we are under extreme stress, our physiological/mental/emotional systems react to it the way they would react to an actual
physical threat. This unconscious reflex causes our muscles to tighten to prepare us for making a life-saving "fight or flight"
response. In these types of situation, most of us automatically tighten our stomach muscles and diaphragm - and, as a result, we
stop breathing normally. We begin to breathe with our chest muscles, which does nothing but expand the upper chest. This
causes shortness of breath, a decrease in our oxygen supply, and anxiety. And if the anxiety is severe, it can diminish our ability to
think or act effectively.
Not good! If you breathe properly you can help lower blood pressure and levels of stress hormones, improve lung function and
digestion, decrease blood sugar and cholesterol, improve your immune system function and core stability. Not only that but you
will have greater mental clarity, calmness, and a sense of self-awareness.
In daily life, if not concentrating on our breathing, many of us just expand the rib cage instead of fully expanding our lungs and
abdomen. The result can be oxygen starvation. If you encourage your diaphragm to descend towards your abdomen as your rib
cage expands, you increase your oxygen supply by fully expanding your lungs, both outward and downward at the same time.
Try this experiment: Sit straight in a chair. Place one hand on your lower stomach and the other on your chest. Take a very deep
breath through your nose. Which hand rises? If your chest rises instead of your stomach, you are breathing incorrectly and are
restricting your oxygen intake. Best learn to breathe properly, see below.
LEARN BELLY BREATHING
Lie flat on your back on your bed or the floor. Bend your knees and think about relaxing your body (particularly your mouth, nose,
and face).
Place your hand on your lower stomach. Take a series of long, deep breaths through your nose, focusing on directing the breath
to your stomach by attempting to raise your abdomen instead of your chest. When you breathe out, press gently on your
stomach to push the air out - exhale through your (relaxed) mouth.
As you breathe, place one hand on your chest and one on your abdomen to monitor your breathing technique. (With proper
breathing your abdomen will rise further than your chest.) Repeat the process, taking a break after every third breath. Practice
for five to twenty minutes a day.
Once you’ve finished your session consider how you’re feeling. Hopefully, less tense and deeply relaxed. You can run through this
easy routine at any time to relieve tension and prevent fatigue.
Practice deep breathing throughout the day. Take a deep breath every time the phone rings, before you start your car, every
time you look at your watch, when you wake up, when you go to bed, before you eat. Your body will be more relaxed, your
mind will be clearer, and you will have less anxiety.
Another Tip:
We believe that you should never eat when you're stressed out. In that situation your body is in the well-known fight-or-flight
state. Because the body is preparing for action, blood is directed to the muscles and away from the stomach; thus digestion is
impaired. So before (and after) any meal, it is a good idea to sit down and relax by taking half a dozen or more good slow deep
breaths. It's the quickest way to get in a good state for a meal.
After a meal, deep belly breathing through the diaphragm helps to move and massage the intestines, encouraging better
digestion.
under stress often experience fast, shallow breathing. This type of breathing, known as chest breathing, can lead to shortness of
breath, increased muscle tension, inadequate oxygenation of blood, and fatigue.
When we are under extreme stress, our physiological/mental/emotional systems react to it the way they would react to an actual
physical threat. This unconscious reflex causes our muscles to tighten to prepare us for making a life-saving "fight or flight"
response. In these types of situation, most of us automatically tighten our stomach muscles and diaphragm - and, as a result, we
stop breathing normally. We begin to breathe with our chest muscles, which does nothing but expand the upper chest. This
causes shortness of breath, a decrease in our oxygen supply, and anxiety. And if the anxiety is severe, it can diminish our ability to
think or act effectively.
Not good! If you breathe properly you can help lower blood pressure and levels of stress hormones, improve lung function and
digestion, decrease blood sugar and cholesterol, improve your immune system function and core stability. Not only that but you
will have greater mental clarity, calmness, and a sense of self-awareness.
In daily life, if not concentrating on our breathing, many of us just expand the rib cage instead of fully expanding our lungs and
abdomen. The result can be oxygen starvation. If you encourage your diaphragm to descend towards your abdomen as your rib
cage expands, you increase your oxygen supply by fully expanding your lungs, both outward and downward at the same time.
Try this experiment: Sit straight in a chair. Place one hand on your lower stomach and the other on your chest. Take a very deep
breath through your nose. Which hand rises? If your chest rises instead of your stomach, you are breathing incorrectly and are
restricting your oxygen intake. Best learn to breathe properly, see below.
LEARN BELLY BREATHING
Lie flat on your back on your bed or the floor. Bend your knees and think about relaxing your body (particularly your mouth, nose,
and face).
Place your hand on your lower stomach. Take a series of long, deep breaths through your nose, focusing on directing the breath
to your stomach by attempting to raise your abdomen instead of your chest. When you breathe out, press gently on your
stomach to push the air out - exhale through your (relaxed) mouth.
As you breathe, place one hand on your chest and one on your abdomen to monitor your breathing technique. (With proper
breathing your abdomen will rise further than your chest.) Repeat the process, taking a break after every third breath. Practice
for five to twenty minutes a day.
Once you’ve finished your session consider how you’re feeling. Hopefully, less tense and deeply relaxed. You can run through this
easy routine at any time to relieve tension and prevent fatigue.
Practice deep breathing throughout the day. Take a deep breath every time the phone rings, before you start your car, every
time you look at your watch, when you wake up, when you go to bed, before you eat. Your body will be more relaxed, your
mind will be clearer, and you will have less anxiety.
Another Tip:
We believe that you should never eat when you're stressed out. In that situation your body is in the well-known fight-or-flight
state. Because the body is preparing for action, blood is directed to the muscles and away from the stomach; thus digestion is
impaired. So before (and after) any meal, it is a good idea to sit down and relax by taking half a dozen or more good slow deep
breaths. It's the quickest way to get in a good state for a meal.
After a meal, deep belly breathing through the diaphragm helps to move and massage the intestines, encouraging better
digestion.
Proper breathing is essential to deal with stress. This is recognised by many Complementary Health practitioners, and it is at the
core of many Oriental approaches to healthcare. It works by initiating the Relaxation Response - a physiological mechanism that
counteracts the effects of stress and puts your body and mind into a profound state of relaxation.
core of many Oriental approaches to healthcare. It works by initiating the Relaxation Response - a physiological mechanism that
counteracts the effects of stress and puts your body and mind into a profound state of relaxation.