The Squeeze and Breathe^tm

© 2001 Michael Grant White. Breathing.com 
 All rights reserved.

Firstly see the lungs below and notice how they are mostly in the sides and back and not very much in the front.

This means that it is mostly pointless to breathe into the high chest because there is by comparison to the lower lobes very little lung volume there. 

The mid chest and lower rear lobes are where the major volume is. The back of the trunk from mid back to waist is where the lower lobes most often allow for the most expansion.  But tensions in the low back restrict expansion so we must both access and challenge the area in the following way.

This is not exactly true but for now just imagine they wrap around your chest, sides, and back from the armpits to right above the bottom of your second to the lowest rib. Like a very thick short-waisted vest hanging from your collar bones.

For breathing that is quieting, calming, centering and energizing all at once.

Supported by a small round pillow as above or a NADA Chair from Relax the Back Stores Nationwide, Sit out near the edge of a fairly hard surfaced chair, stool or arm of a couch with feet flat on the floor, or stand. Both of these positions need an erect but not stiff posture. Be "tallest" with your chin slightly above the horizon. If you stand, bend your knees slightly so as to unlock them.

Let your tongue lightly touch the roof or your mouth and your jaw relax. Relax your belly.  Let it hang down. Let go of any fear of  having a "pot belly" or not having "washboard abs".

Place your thumbs over your kidneys (below your back ribs and above your pelvis). Wrap your fingers around your sides, towards your belly button.

Squeeze gently as you nose breathe long slow deep breaths into your squeezed fingers forcing them apart with your in-breath in your belly back and sides against their will. In other words, using the force of your breathing-in to widen your fingers and thumbs against their attempt to stay tensely closed. Simultaneously take 4 deep in and out breaths while trying to match the breathing cycle of the animated logo for a timing reference.

In any event, make sure the exhale is twice as long as the inhale. It may work better for you to use silent number counting (one thousand one, one thousand two, etc.) to gauge that, again just make sure the exhale is twice as long or even more than twice as long as the inhale. NEVER tighten the belly to extend the exhale. Simply slow the speed of the out-breath. ALWAYS keep the belly relaxed.

Now, using the animation or a number count or both, take 10 complete in and out breaths, making sure to squeeze and breathe simultaneously.

1. How did that feel? Relaxing. Energizing? Good? If it did then do it five more times in a row. 

Dizziness, spaceyness or otherwise confusion means you should stop and continue your day or stop and recommence in a minute or two after the energy has subsided or integrated within you. 

2. A little anxiety (or a lot)?  
If you felt anxious it was probably too fast for you or you did not squeeze in the right place or strongly enough and then breathe into the squeezed thumb and fingers to separate them against their will. 

Try it again. this time following this breathing pattern

Place your thumbs over your kidneys (below your back ribs and above your pelvis). Wrap your fingers around your sides, towards your belly button.

Squeeze gently as you nose breathe long slow deep breaths into your squeezed fingers forcing them apart with your in-breath in your belly back and sides against their will. Simultaneously take 4 deep in and out breaths while trying to match the breathing cycle of the animated logo for a timing reference.

Feel better?  Calmer?  Energized? Calm and energized at the same time?

In any event try the next one remembering to coordinate it with the squeezing. Squeeze gently and breathe in through the nose, long slow deep breaths, breathing into your squeezed fingers and thumbs, widening them with your breath slightly against their will. If it feels good then do it 5 times more. 

If that is not the right feel of timing then go on to the next one. 

Place your thumbs over your kidneys (below your back ribs and above your pelvis). Wrap your fingers around your sides towards your belly button.

Squeeze gently as you nose breathe long slow deep breaths into your squeezed fingers forcing them apart with your in-breath in your belly back and sides against their will. Simultaneously take 4 deep in and out breaths while trying to match the breathing cycle of the animated rib cage.

Now, just observe what is happening in your mind, your feelings, your emotions and your body sensations.  Look at your thoughts, feelings, emotions and body sensations that are passing by as you would observe clouds in the sky.  Just observe what is happening. Meanwhile you are breathing deeply and slowly.

The above is a temporary approach. If it helped you get or stay calm even just a little bit then you will want to use the techniques and exercises in our Fundamentals of Breathing Development video program at www.breathing.com/video-strap.htm. Our fundamentals program has this exercise and 5 others that will make this feeling stay all day and night while your breathing gets better and better. You will feel more rested, look better, have more fun and get more done. I guarantee it.

If you have asthma get www.breathing.com/no-more-asthma.htm 
Or a more general breathing issue or goal