Treble breathing method

Keeping your posture upright, take a fresh breath, using the pattern explained in Type 1 three times. Pursing your lips, expel all air from the lungs in an attempt to empty them completely. Exhale, "foon." While exhaling, gradually contract your belly and raise your diaphragm as high as possible. After exhaling, hold your

breathing exercise ranks first in terms of changes in alpha wave ratio in the parietal region and fourth in terms of change in alpha wave ratio in the occipital region.

Things to be remembered: In order to perform breathing exercise properly, it is necessary to remember to keep your posture upright, to inhale and exhale only through the nose and to coordinate the time required for expiration and

inspiration. Exercise time should be limited to between three and five minutes per repetition. You should make it a point to ensure that no repetition of your exercise exceeds this five minute limit. For the best results, this exercise should be performed regularly, three times every day—in the morning, afternoon and evening.

Type 3. Seven by seven breathing method

Keep your posture upright, and perform the breathing exercise described in Type 1 three times. Then, purse your lips and expel all air from the lungs through the mouth in one draught in an attempt to empty the lungs completely. Exhale, "foon."

While exhaling, try to contract your belly and raise your diaphragm as high as possible. Hold your breath after exhaling. Then, keep your body relaxed and count

"one, two, three." Slowly inhale through the nose, while counting "one, two, three, four, five, six, seven." Hei, hold your breath, while keeping your posture intact, and count "one, two." Then exhale slowly through the nose, while counting "one, two, three, four, five, six, seven." Then, hold your breath and count "one, two." Inhale slowly through the nose, while counting "one, two, three, four, five, six, seven."

Hei hold your breath and count "one, two." Exhale slowly through the nose, while counting "one, two, three, four, five, six, seven." Perform fourteen repetitions of this type of breathing exercise. It should take about three minutes. In the beginning, you may feel some strain in counting continuously to seven. If this is the case, adjust the amount of air inhaled so that you feel less strain. This exercise pattern is one of the easiest of the nine patterns to master. It is also convenient for people who are quite busy because it is suitable for performance while walking or strolling around. For example, start walking by stepping off with the left foot. Inhale through the nose, while walking, counting one, two, three, four, five, six, seven steps. Then, hold your breath for two steps. Finally, exhale through the nose, while walking, counting one, two, three, four, five, six, seven steps. It also is possible to perform this exercise on trains and buses every morning and evening because this type of exercise does not require any heavy spiritual concentration.

Manual for this breathing exercise: It is essential to the performance of this type of exercise that one not pay close attention to the passage of time. There is,

however, an acute need to coordinate the time required for inspiration and required for expiration. An average respiration cycle for this pattern of exercise is between four and eight times per minute, and the ventilatory volume ranges from

Nine Basic Methods for Breathing Exercise/83 Appearance rate of alpha wave Heart rate

5 to 8 liters per minute. This pattern of exercise also creates rather strong pressure within the abdomen, when compared to those of Type 1 and Type 2. Among the nine patterns of respiration now under study, this pattern ranks sixth in terms of strengthening the abdominal region. It is permissible to say that this respiration method is located midway between thoracic and abdominal breathing.

References: The heart rate observed in subjects who have finished this pattern of breathing exercise is consistently higher than that registered while the same subjects were performing the exercise.

The ratio of alpha waves, recorded by electroencephalogram, showed a decrease of 4.71 percent in the parietal region and an increase of 3.45 percent in the occi-pital region. In each case, Type 3 breathing exercise ranks third among the nine basic breathing exercises.

Things to be remembered: Keep your posture upright, and breathe through your nose. Remember to coordinate the length of your inspiration with that of your expiration. It does not matter where this pattern of exercise is performed. You may do it whenever you like. However, it is important that you remember to practice at least twice every day—in the morning and evening—while sitting in a chiar.

Type 4. Treble breathing method

Keeping your posture upright, take a fresh breath, using the pattern explained in Type 1 three times. Pursing your lips, expel all air from the lungs in an attempt to empty them completely. Exhale, "foon." While exhaling, gradually contract your belly and raise your diaphragm as high as possible. After exhaling, hold your

breath and count "one, two, three." Then, slowly inhale through the nose, while counting up to three, "one, two and three." Hei, hold your breath and count "one, two." Exhale slowly through the nose, while counting "one, two, three, four, five, six, seven, eight, nine." This is three times as many numbers as were counted during inspiration. (This means that it should take at least three times longer to exhale than it does to inhale.) After counting to nine, stop exhaling and hold your breath for a while. Then, inhale slowly through the nose, while counting up to four, "one, two, three, four." Hei, hold your breath for a while, while keeping your posture comfortable, and count "one, two." Exhale slowly through the nose, counting up to twelve, "one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve." Hei, hold your breath while counting, "one, two." Inhale slowly through the nose, while counting up to five, "one, two, three, four, five." Hei, hold your breath while counting, "one, two." Exhale slowly through the nose, counting up to fifteen, "one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen." Hei, hold your breath while counting, "one, two." Then, inhale slowly through the nose, while counting up to six, "one, two, three, four, five, six." Hei, hold your breath while counting, "one, two." Exhale slowly through the nose, while counting up to eighteen, "one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen." Hei, hold your breath while counting, "one, two." Inhale slowly through the nose, while counting up to seven, "one, two, three, four, five, six, seven." Hei, hold your breath, while keeping your posture comfortable, and count, "one, two." Then, exhale slowly through the nose, while counting up to twenty-one, "one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, seventeen, eighteen, nineteen, twenty, twenty-one." Hei, hold your breath, keeping your posture natural. Inhale slowly through the nose, while counting up to seven again, "one, two, three, four, five, six, seven." Hei, hold your breath, while keeping your posture comfortable, and count, "one, two."

Exhale slowly through the nose, while counting up to twenty-one, "one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, twenty-one." Hei, hold your breath, while keeping your posture natural, and count, "one, two." Inhale slowly through the nose, while counting up to six, "one, two, three, four, five, six." Hei, hold your breath, while keeping your posture natural, and count, "one, two."

Exhale slowly through the nose, while counting up to eighteen, "one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen." Hei, hold your breath, while keeping your posture natural, and count, "one, two." Inhale slowly through the nose, while counting up to five, "one, two, three, four, five." Hei, hold your breath, while keeping your posture natural and count, "one, two." Exhale slowly through the nose, while counting up to fifteen, "one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen." Hei, hold your breath, while keeping your posture comfortable, and count, "one, two." Inhale slowly through the nose, while counting up to four, "one, two, three, four." Hei, hold your breath and

Nine Basic Methods for Breathing Exercise/85 count, "one, two." Exhale slowly through the nose, while counting up to twelve,

"one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve." Hei, hold your breath and count, "one, two." Inhale slowly through the nose, while counting up to three, "one, two, three." Hei, hold your breath and count, "one, two." Then, exhale slowly through the nose, while counting up to nine, "one, two, three, four, five, six, seven, eight, nine." Hei, this concludes the pattern.

In this exercise pattern, the inspiration time is increased by a count of from three, at the beginnings to a count of seven, and the time spent in expiration is increased proportionally from nine to twenty-one. After reaching the high point of seven counts for inspiration and twenty-one for expiration, the counts for each element of respiration are progressively decreased from twenty-one to nine for expiration and from seven to three for inspiration. It should take about three minutes and 30-50 seconds to complete a full repetition of this pattern of breath-ing exercise. You may find this exercise difficult at first, but once you have become accustomed to it, you should find it rather refreshing. Please remember, when performing this exercise, that all expiration must take place through the nose.

Since this exercise is designed to require three times as much time for expiration as it does for inspiration, you must be ever conscious of always calculating the

amount of air remaining in your lungs and must carefully control the volume of air exhaled. Otherwise, you may suffer strains in various parts of your body and may experience an unexpected setback in your performance of breathing exercise. If you find yourself faced with a problem when performing this pattern of breathing exercise, such as having no air left in your lungs before you have finished counting, you must stop the exercise and resume normal breathing. Then, after having rested for four or five minutes, you may attempt the exercise again.

Manual for this breathing exercise: In performing this exercise, you must focus your attention on expiration—expiration time must be three times as long as inspiration time. The average respiration cycle is between 2.5 and 4 times per minute and ventilatory volume ranges from 5.5 to 7.6 liters per minute. This respiration pattern is characterized by greater abdominal pressure than the other breathing patterns discussed to this point. Therefore, it could be said that this method is one step closer to abdominal respiration than those introduced above.

References: The heart rate observed in subjects who have finished this pattern

Appearance rate of alpha wave

Parietal Occipital

During

exercise (A) 82.8 48.13 81.52

After

exercise (B) 84.0 57.57 84.52

(A)-(B) _______j 2 -9.44 -3.00

Minute Minute Tidal Minute Carbon

of breathing exercise is consistently higher than that

registered by the same subjects while performing the exercise. The ratio of alpha waves, recorded by electroencephalogram, showed an increase of 9.44 percent in the parietal region and an increase of 3.0 percent in the occipital region. Among the nine basic breathing patterns, this Type 4 pattern ranks second in terms of change in alpha wave ratio in the parietal region and ranks first in terms of change in the alpha wave ratio in the occipital region.

Things to be remembered: First, keep your posture upright and breathe through your nose during the exercise. Remember that, in this pattern, expiration should take three times as long as inspiration. You should avoid hard training, but two repetitions of the exercise should be done whenever it is performed. Take at least five-minutes of complete rest immediately after performing this pattern of exercise.

During this rest period, breathe normally and refrain from smoking. Also avoid any immoderate exercise immediately after having performed this pattern of breathing exercise. (Do not take any physical exercise until at least ten minutes have passed.)