Windup breathing method

In this exercise, in the same manner as a baseball pitcher preparing to throw, the exerciser winds his arm continuously through six revolutions while inhaling through the nose (Figs. 36 through 38). Then wind the arm in reverse through another six revolutions, while exhaling through the nose. After exhaling all air through the nose, quickly clench the fist and raise it over the head while inhaling through the nose (Fig. 39). Then, bend the upper body forward and put the knuckles down on the floor (Figs. 40 and 41). During this motion, hold your breath. Having touched the floor, gradually raise the upper body and lift the arm above the head. Rotating the arm backward, place it alongside the body while smoothly exhaling through the nose.

Then, change arms and repeat the same sequence of actions. The times to be spent for each of these actions are as follows:

1) six seconds for inspiration 2) six seconds for expiration 3) two seconds for inspiration

4) four seconds for holding the breath 5) eight seconds for expiration

6) four seconds for holding the breath

It should take about one minute for one repetition of this exercise with each arm.

Parietal

Nine Basic Methods for Breathing Exercise/93 This pattern of exercise is rather confusing. Therefore, it will take some time to become accustomed to it. However, after learning the ropes of the exercise, you should have no difficulty in performing it. The key is to coordinate the respiration cycle with the movements of the arms and waist. Once you have accomplished this, comfortable and pleasant breathing exercise will be within your grasp.

Manual for this breathing exercise: Remember that the smooth flow of regular breathing must be coordinated with the movements of the arms and waist. This derived from the time-honored art of Japanese dance. The average respiration cycle is about 4 times per minute and ventilatory volume is about 10 liters per minute. This exercise pattern is believed to result in greater abdominal pressures than most of the other eight basic breathing exercises.

References: The heart rate observed in subjects who have finished this pattern of breathing exercise is markedly less than that registered by the same subjects when performing the exercise. The alpha wave ratio recorded by electroencepha-logram after the exercise showed a considerable decrease of 6.56 percent in the parietal region and a considerable increase of 6.03 percent in the occipital region when compared with those ratios recorded during the exercise.

Among the nine basic breathing exercises, this pattern ranks seventh in terms of change in the alpha wave ratio in the parietal region and ninth in the terms of change in the occipital region.

Appearance rate of alpha wave Heart rare

Things to be remembered: Remember not to turn your arms in wrong direction.

Also, remember to inhale and exhale through the nose. Try to extend, gradually 94/Practice of Breathing Methods

and proportionally, as in previously described patterns, the time spent inhaling, exhaling and holding your breath. Top priority must be given to coordinating the respiration cycle with the movements of the arms and waist.

If the body is stiff, do not try this exercise without first warming-up properly.

Considerable time should be spent bending and stretching the waist in order to be able to touch the fist to the floor without bending the knees. Once you can do this, you may perform this pattern of exercise.

Do not tighten the arm while winding it up. Instead, relax it as smoothly as possible.

The most important characteristic of this pattern of breathing exercise is that it can be performed whenever and wherever the execiser wishes, even while walking or standing. There is no particular way to stand or walk when performing this exercise. Just remember to keep the weight on the ball or thenar of the foot. The secret to successful performance of this exercise is to keep your toes turned slightly inward while standing or walking.

First, maintain an upright posture. Next, perform three repetitions of the breathing exercise described in Type 1. Then, pursing your lips, expel all of the air from your lungs, "foon." Gradually contract the abdomen, while exhaling, and attempt to raise the diaphragm. Having exhaled, hold your breath and relax your body, while counting up to three, "one, two, three." Raise both arms forward to shoulder level, while slowly inhaling through the nose. Next, extend your arm, wrists, and hands in a straight line at shoulder height. Turn your palms downward and extend your fingers (Fig. 42). Then, exhaling through the nose slowly, relax your hands and fingers and permit your hands to droop downward (Fig. 43).

Slowly inhale through the nose, while forcefully extending your arms, wrists and fingers in a straight line. Slowly exhale, while relaxing your arms, wrists and fingers and permitting your hands to droop downward. Repeat this pattern of exer-cise three times. While inhaling through the nose for fourth time, rotate your arms backward while keeping them extended horizontally. Rotate your arms to the point where they can go no further. Then, forcefully extend your arms, wrists and fingers in a straight line (Fig. 44). At this point, inspiration should be completed.

Next, exhale through the nose while relaxing your arms, wrists and fingers (Fig.

45). Slowly inhale through the nose, while forcefully extending your arms, wrists, and fingers. While slowly exhaling through the nose, relax your arms, wrists and fingers and permit your hands to hang downward. Repeat this exercise three times.

Lower your arms slowly and place them along side of your body, while exhaling slowly through the nose for the seventh time. This exercise is complete once you have repeated three repetitions of the described exercise.

Remember that this pattern of exercise must be performed with gracefulness. You should resemble a crane flying across the sky with its big wings fully extended.

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Basic Methods for Breathing Exercises/95

Manual for this breathing exercise: Remember to coordinate the motion of your arms, wrists and fingers with the rhythm of your breathing. The key to this exercise lies in leisurely actions. Therefore, do not rush while performing this pattern of exercise. The average respiration cycle for this exercise is between five and eight times per minute, and ventilatory volume is about 9.0 to 14 liters per minute. This pattern of exercise generates the least abdominal pressure of any of the nine basic breathing exercise patterns.

References: The heart rate observed in subjects who have finished this exercise does not differ from that registered by the same subject while performing the exercise. However, alpha wave ratios, recorded after the exercise showed sub-stantial increases, 11.06 percent in the parietal region and 7.37 percent in the occipital region, over those rates recorded during the exercise. Among the nine basic breathing patterns, this ranks fifth in terms of change in alpha wave ratio in the parietal region and ranks sixth in terms of change in the occipital region.

Appearance rate of alpha wave Heart rate

Things to be remembered: Establish an order for the performance of this exercise, so that you do not become flustered. Remember to perform this pattern of exercise as slowly and as smoothly as possible, Allow for some latitude of action by relaxing the movements of the knees and waist. Distinguish between those actions while must be performed deliberately and those which may be performed leisurely.