Taken from The Optimal Breathing®Pace Animated OBP2-40 series
These have been split into four sections for four different goals.
1. Calming OBPC6-20SpCB - Beginner to Intermediate
Many pay too much attention to their breathing and make things worse. If you can't disconnect, that is an assessment and overtime you will be able to disconnect and that will be a good sign of progress. z
Many have no clear sense of what good breathing should feel like and their "practice" holds them back or makes things worse, often in an undetected manner (search "Boiling a Frog").
The often parroted Box and Square breath count and breath hold exercises that frequent the internet can help but neglect to take into account that anything done repeatedly will eventually restrict one's breathing.
You do not have to have someone watching you breathe. I facilitated and experienced hundreds of those kind of "breathwork" sessions and eventually discovered it is best to allow the proper feel-back that only ONE can experience internally inside one's self. That is what the kit is a lot about.
Calm is the best place to start, then breathing volume and strength are next as balanced volume ties in directly with longevity and optimum health and eventually allows for the EFFORTLESS DEEPEST BREATHING AND THE MOST CALM one can experience without the need for years of meditation..
Let's practice combining three Optimal Breathing calming exercises to help you relax, begin to increase the necessary variety of ways of better breathing and better absorb the breathing development material that will bless and carry you for the rest of your life.1. First learn about the OBWINDOW.
Stay with this until you understand it. Most will need to watch it at least twice. Can you explain it to another? Click Here
2. Next practice Reflex Triggering C24 https://youtu.be/XLFpIv4E144
and C25 https://youtu.be/1CQY_O8YdKc
3. Then practice in the Side Lying position as shown below. This position is good to effortlessly direct the breathing into the lower part of the body.
Before you get out of bed after sleep. Lie in this position on your side. Bring your knees up a bit or 90 degrees to your spine. Whatever is most comfortable.
Breathe deeply into OBW 6 or 7 allowing the passive exhale to just let go:
Do not force out the exhale, just let it go and without allowing any pause and repeat. Try thinking IN 2,3,4 OUT 2,3,4; IN 3,3,4, OUT 2,3, 4; IN 4,3,4 OUT 2,3,4; IN 5,3,4 OUT 2,3,4; IN 6 3,4,OUT 2,3,4; IN 7 ,3, 4 OUT 2,3,4; IN 8,3,4 OUT 2,3,4; IN 9,3,4 OUT 2,3,4; IN 10,3,4 OUT 2,3,4 and so on. Continue with this pattern on up to 50. the first IN number is so you can keep track of how far you are toward 50. The OUT 2,3.4 is letting the exhale go.
See if you feel any buzzing, currents or breeze-like sensations. Whether you do or not then repeat the 50. You can arise or remain in bed while the energy sinks deeper/integrates into your cells and bones.
This can as well work right before bedtime to make your sleep more productive. If it keeps you awake then do it a few hours before bed or not at all before bed.
How do you feel?
Do you feel more relaxed or calm at the end of your session?
If you feel anxious you are doing it incorrectly.
Do you have less tendency to overreact or be angry?
A variation is to replace the "out" with a brief mmmm sound on the first number of the exhale, then let the rest of the exhale go to the OBW3. Maybe give your bed partner some ear plugs.
Thinking IN 2,3,4, mmm 2,3,4; IN 3,3,4, mmm 2,3, 4; IN 4,3,4 mmm 2,3,4; IN 5,3,4 mmm 2,3,4; and so on to 50.
This will help integrate the voice and breathing.
Does your voice get a little or a lot more resonant?
There are three animated levels awaiting kit owners.
2. Relaxed Focus OBPRF22-40SpCB - Intermediate to Challenging
3. Energized Focus OBPEF12-2SpCB - Beginner to Challenging
4. Rapid Repeated Belly Breathing R2B2
When the Strap and Diaphragm Strengthener (DS) arrive you will find they help you reach an even deeper level of easier breathing, increased volume, states of calm, mental focus, better sleep, speaking or singing, and increased natural energy. It is guaranteed to change your life.