Breathe Life with Self-Hypnosis
“To draw air into and expel it from the lungs.” This is the definition you will find in the Oxford Dictionary if you look up the word; breathe. Although it’s common knowledge that one needs to breathe air in order to stay alive, you must also recognize that breathing is far more than simply drawing air in and expelling it out. It is the most essential tool at your disposal for creating in your mind and body a sense of well-being, especially when dealing with aspects of living such as stress management. It is a function of the body that works both voluntarily and involuntarily. Contrary to the dictionary explanation, a true breath is firstly created by exhaling slowly and completely. The reason we begin the breath by exhaling is because in order for an object to be filled, it first must be emptied. Removing tainted impure air through the out-breath allows your lungs to be filled completely with fresh air when the time comes to inhale. Although people naturally tend to breathe in first, whenever you wish to consciously breathe for relaxation purposes, etc. the breath should begin by exhaling, followed by inhaling. This allows you to inhale a complete lung-full of fresh, pure air. The out-breath triggers the parasympathetic nervous system: the relaxation response. The in-breath triggers the sympathetic nervous system: the arousal response. The out-breath should always be longer than the in-breath. The difference in time should be about eleven seconds for exhaling and seven seconds for inhaling. By breathing out slower and longer you increase the relaxation response. In doing so, you also decrease the arousal response.
Breathing is an unconscious activity just like any other natural phenomenon, such as blood circulation or food digestion. But in times of increased physical or mental stress its rhythm is affected. When presented with stressful or difficult environments, very often a person will begin to hold their breath and as a result fail to breathe normally. Thoughts of a fearful nature have the ability to encourage poor breathing. It is in these times of increased mental and physical stress that we need to be even more aware of our breathing than normal. It is therefore important to raise our levels of self-awareness each time we come into contact with stress, whether internal or external. This is achieved by spot-checking.tn pas cher
Spot-checking is done by noticing if you are holding your breath, taking short little breaths, or breathing faster than is necessary for the given situation. If you are doing any of these, it’s now time to switch to a conscious and deliberate mode of controlled breathing. The way to breathe steadily and completely is by using the correct breathing technique.
The Correct Breathing Technique
This technique is very useful for concentrating your mind upon your breathing. Take your time learning it and enjoy the way it makes you feel. Find somewhere quiet and comfortable to practice and remember; this is your time now.
Exhale slowly, smoothly, silently and completely through the nose.
Expel all the air out of your lungs and contract your belly.
Now pause. Neither inhale nor exhale for a few moments.
Wait until your lungs naturally demand the air.
Inhale slowly, smoothly, silently and completely through the nose.
Allow your belly to rise until you are full.
Do not hold your breath when you are full.
Exhale slowly, smoothly, silently and completely through the nose.
Expel all the air out of your lungs and contract your belly.
Pause. Neither inhale nor exhale for a few moments.
Wait until your lungs naturally demand the air.
The breath should be one whole sequence from start to finish. Do not hold your breath in between inhaling and exhaling as some practitioners recommend. Holding the breath is unnatural, unhealthy and achieves nothing. If you get light-headed you may be approaching the technique too forcefully. Slow down and think of the words smoothly and silently. While you are consciously breathing you shouldn’t be able to hear yourself inhaling and exhaling, for when the breath is silent it automatically slows down. If you can hear yourself breathe, you are breathing too fast and too forcefully.nike tn pas cher
The Correct Breathing Technique (Explained)
Air is expelled from the lungs by exhaling slowly, smoothly, silently and completely. This action is aided by the contraction of the abdominal muscles, expelling any last traces of air. Allow this important exhalation to happen with ease. The more of this air that is expelled from the lungs, the greater the amount of pure fresh air that is received when inhaling. Now you must pause and wait for your breath to come naturally because you feel you need it. This is the only time that the breath is held, not after inhaling, but before inhaling. Now the breath is drawn through the nose, and the diaphragm lowers itself while the bottom sections of the lungs fill with air. At the same time the abdomen swells out with the rising of the belly. The belly remains inflated until the last stage of exhalation. After the lower sections of the lungs are filled, the middle sections receive air by expanding and raising the ribs. Now you are almost full to capacity. By raising the collar-bones and lifting the shoulders, optimum lung capacity is achieved. Lower, middle, and upper sections are now ready for exhalation.
Now You Exhale in this Order:
Lower the collar-bones.
Relax the rib cage.
Contract the belly, pause.
Now the diaphragm returns to its normal position. When the diaphragm has done its job, there are a few crucial moments of respite you must allow before drawing in your second breath. Remember this is the one and only time that the breath is held. It is when you have fully exhaled, and before you inhale, not the other way around. Relaxation in the region can only be felt when the abdominal muscles are at rest. It is at this moment of respite between the breaths, when you are neither inhaling nor exhaling, that relaxation is most felt throughout your body. After waiting a few seconds in this period of respite, the air will automatically and naturally want to enter your lungs. The pause between breaths is essential in correct breathing. The ribs, intercostals and chest muscles only have a limited amount of room to expand. This is why you must breathe diaphragmatically, for when the diaphragm is lowered through the action of the abdominal muscles, pulling it downward, the lungs then have more room to expand at the base. You may be thinking that this seems like a lot of work to do in order to take a single breath. But in time this will become a simple and effective way for you to achieve full respiratory potential, thus increasing your quality of life. A good way to rehearse the correct breathing technique is in the lying down position without using a pillow. A pillow may hinder the passage of air through the windpipe. The best place for your pillow is under the knees. If you can lie down on a carpet floor instead of a bed when learning, a firm support is preferable.
Learning to breathe consciously and correctly takes a while to master. At the beginning you may encounter some resistance from the muscles that are involved, particularly the intercostals between the ribs. But within a few days, through continued expansion and relaxation, these muscles gradually stretch, allowing for sufficient space to breathe in a comfortable manner. As you practice slow, smooth, silent and complete breathing on your back, bear in mind that it’s done in three separate sections. Each section of the respiratory apparatus must be concentrated on individually and in succession. This is how the sections are divided up:
Abdominal (breathing from the diaphragm)
Intercostal (breathing from the ribs)
Clavicular (breathing from the top of lungs)
Incorrect Breathing
Some people make the mistake of pulling in their bellies when inhaling because they think this will help move the air up into their lungs. Contracting the abdominal muscles while inhaling is the incorrect way to breathe. Relaxing the region and allowing it to fill up naturally by flattening the diaphragm and letting your belly rise is the correct way to breathe. This lets the air fill the base of the lungs. When your belly has fully inflated, it should remain that way until the final phase of exhalation. In the past I have observed people holding in their stomachs when trying their best to disguise their weight. On occasion I’ve even witnessed men doing this even when they were already in good physical shape. I can only conclude that they do this to accentuate their upper body, thus drawing attention to their chests instead of their stomachs. Women are also guilty of this sucking in of the belly when seeking to draw more attention to their upper body. This painful procedure, often driven by self-consciousness, should be avoided at all costs by those seeking to breathe correctly. It’s a contradiction of sorts. On one hand the person contracting their stomach does it to look well and feel confident. But on the other, it’s hard to feel confident and relaxed when you can’t breathe properly. Sucking in the belly and holding the breath restricts air flow, causing the brain and nervous system to send the wrong signals. The body only tightens up when oxygen can’t reach the muscles. A lack of clarity in thought is felt when the breath is held forcefully like this. These, along with a multitude of other side effects, are brought on by sucking in the belly for the sake of looking well to the observer. God has made you the way you are. If people can’t derive pleasure from looking at you, well frankly it’s their problem and they’ll just have to live with it.
Breathing with Positive Suggestion
I like the positive suggestion calm and relaxed. These words can be utilized to the full when applied to the breath. An important thing to remember when breathing with positive suggestion is to slow down and broaden the words as you say them in your mind.
Exercise in Breathing with Positive Suggestion
Exhale slowly, smoothly, silently and completely, pause.
Inhale and say the word calm in your mind.
Exhale and say the words and relaxed in your mind, pause and repeat.
The Power of Breathing
Correct breathing is the simplest way to focus the mind, relax the body, settle the stomach and calm the nerves. When the breath is allowed to flow freely, its amazing connective power triggers the subconscious to send up the answers you seek. So instead of battling with our conscious mind to find a solution to a problem, it is given to you by that deeper and more knowledgeable part of your mind which knows the answer to every question. The breath reveals an inner truth that helps you to know yourself mentally, physically and spiritually and should no longer be taken for granted as just another unconscious activity of the body.
The ability you have to create a breath is with you from birth, but through internal and external distractions, family and social problems, it becomes less effective as time passes, and it is because of this there must develop a need in you to bring your breath back to its full potential. When re-mastered, its power for self-healing is yours for the taking. It has been proven beyond doubt that incorrect breathing can cause illness and worsen existing illness. So make it your friend and not your foe by harnessing its strength through self-awareness. Spot-check the rhythm of your breathing on a daily basis and allow yourself a little time each day to practice the correct breathing technique. You will notice other changes happening too like memory improvement and vocal expression. Breathing with positive suggestion is the best way to practice self-hypnosis in the waking state and can be performed anywhere, at any time. Breathe life into your lungs today and take your first steps on the healing path. There is no time like the present to start breathing correctly, because when you have found peace in your mind, body and soul, it shows on your face and in your actions, where a breath of air all of a sudden becomes a breath of life. Remember, even at the best of times, you can lose touch with your breath, holding on to it, or breathing too fast. In order to stay relaxed, you must remain connected to the relaxation response, and this is done through use of the out-breath. Breathing in slowly is most important, for when we breathe in too fast it only maintains and strengthens the connection to the flight or flight response. Always make sure to let all the air out of your lungs, slowly, smoothly and completely, and when you have done so, wait. Wait until your lungs naturally demand the air to come back into your body. Correct breathing is correct thinking, and when you are in control of your breath, you are also in control of your mind and body.
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