The ideas of energy and calming together seem counterintuitive but they need not be. Calming down, energizing and breathing through stress, pain and trauma can occur all in the same moment. Enhanced creativity often ensues.
Many have no clear sense of what good breathing should look, feel or function 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 a bit but are not based on healthy fundamentals and neglect to take into account that any one, two or three things done repeatedly, will eventually restrict one's breathing.
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.
Let's practice combining two more 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.
How deep breathing may be a bad idea and how good or bad deep breathing feels.
Stay with this until you understand it. Most will need to watch it at least twice. Can you explain it to another?
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 (I learned after I made this card that LEFT side is best). This position is good to effortlessly direct the breathing into the lower part of the body.
A. 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 to OBW3.
Do not force out the exhale, just let it go and without allowing much or 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 to OBW3.
Notice 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?
B. 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. Let it integrate for a few minutes then repeat another 50. If you nod off no problem as you may be in a mild, sleep, trance or meditative estate. Just recommence when you "awaken".
This will help integrate the voice and breathing.
Does your voice get a little or a lot more resonant?