Dan tien breathing
The key to using tan tien breathing to help heal yourself is to inhale gently all the way down into the tan tien area, an inch or two below your navel. As you inhale, put your attention on the lower tan tien and sense your breath energy filling your lower abdomen. Feel how your abdomen naturally expands. If you like, you can put your hands on your belly (see the Belly Breathing Exercise) to help attract your breath there. As you exhale, sense any tensions and toxins going out with the breath as your abdomen naturally contracts. Learn to be attentive to the vital warmth or vibration of the breath energy remaining in your abdomen as you exhale. Guard it with your awareness. Feel it being absorbed deep into your cells as you exhale waste products upward and out through your nose or mouth. Do not use any force or effort in doing this practice. Use only your awareness and intention.
The key to using tan tien breathing to help heal yourself is to inhale gently all the way down into the tan tien area, an inch or two below your navel. As you inhale, put your attention on the lower tan tien and sense your breath energy filling your lower abdomen. Feel how your abdomen naturally expands. If you like, you can put your hands on your belly (see the Belly Breathing Exercise) to help attract your breath there. As you exhale, sense any tensions and toxins going out with the breath as your abdomen naturally contracts. Learn to be attentive to the vital warmth or vibration of the breath energy remaining in your abdomen as you exhale. Guard it with your awareness. Feel it being absorbed deep into your cells as you exhale waste products upward and out through your nose or mouth. Do not use any force or effort in doing this practice. Use only your awareness and intention.
The Stimulating Breath (also called the Bellows Breath)
The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle. Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle. Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
The 4-7-8 (or Relaxing Breath) Exercise
Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.