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Questions? Comments? Concerns? We would love to hear from you!

Email:
mgw@breathing.com
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866 My Inhale
(866 694 6425)
International Phone:
704 332 7663



Learning to breathe under the guidance of Mike White has not only saved my life but profoundly altered its quality....

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...I am a changed person....I sleep better, look better, and think better, all because of the video and exercise #1....

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...I am now of course still practicing proper breathing (50 years of bad habits), off meds, and have not awaked at night even once since starting the tapes and getting private instruction from Michael....

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...Michael White is an extraordinary breathing coach who teaches people new patterns of breathing, helping them to bring in more oxygen. These techniques help to improve health, stamina and even voice quality.

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...While working with Mike in 2000 I was introduced to a strapping exercise which really allows an opening and expanding of lung capacity...

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The Squeeze and Breathetm

© 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.

From Dr. Eddie Erlandson, Thoracic Surgeon and core faculty member of the Optimal Breathing School.

"Certainly in the midline and to the left the heart and pericardium fill the space and the pleura and lung are more lateral. Posterior the lungs extend nearly to the midline. With lung expansion the space of the pericardium and heart is well maintained with expansion posterior, laterally and inferiorly."

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.

There are better exercises for increasing energy but you may get real energized from this one. 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. 

Repeat it several times daily as well.

This is better demonstrated in our 176 Video and in our web site introduction video, appearing about 5 minutes into the 9 minute video.

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

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Coming to The Optimal Breathing School has been a life altering event for me. I learned how critical free flowing, coordinated, and balanced breathing is to our human existence....

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"I have sang and played music for 35 years. I had no idea I was capable of singing with such strength, control, confidence and ease as I have been until after working with Mike for only 5 hours."

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...From personal experience I can highly recommend Mike White, the expert on optimal breathing.  If there is anyone who can really help you breathe better, it's Mike...

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...Schedule an hour or two with Mike White!  He’ll share some terrific information and techniques to help yourself breathe better, Improve your diet and gain a new outlook on life!...

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...I felt taller, my posture improved, I could take fuller, deeper breaths, I felt energized and focused while in class, and now I am motivated to do what it takes to continue to improve my breathing and posture....

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About Us

Michael Grant White,  Breathing.com,  1800 Camden Rd. Suite #107-36, Charlotte, NC, 28203 USA
Toll-Free Phone: 866 MY INHALE (866 694 6425)     International Phone: 1 704 332 7663


© Copyright 1997-2008 Breathing.com.   All rights reserved.   |   Terms & Conditions   |   Translate  |   Currency Converting  |   Report Deadlink

The breathing improvement techniques, practices and products outlined in this publication are extremely gentle, and should, if carried out as described, be beneficial
to your overall physical and psychological health. If you have any serious medical or psychological problem, however, such as heart disease, high blood pressure,
cancer, mental illness, or recent abdominal or chest surgery, you should consult your health professional before undertaking these practices.

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