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The Optimal Breathing® Advanced Series

MAIN

  1. Calming  OBPC6-20SpCB - Beginner to Intermediate
  2. Relaxed Focus  OBPRF22-40SpCB - Intermediate to Challenging
  3. Energized Focus  OBPEF12-2SpCB  - Beginner to Challenging
  4. Rapid Repeated Belly Breathing  R2B2

1. Calming

The Optimal Breathing®Pace OBPC6-20SpCB

6-20 Seconds Per Complete Breath.

TRAINING

Benefits/Sensing/Measurements:

  • Calming
  • Slows the breathing rate and extends the length of the exhale, without force.
  • Enhanced self regulation/control.
  • Slow down or stop excessive thoughts (monkey mind).
  • Enhanced recovery or protection from stressful experience.
  • Helps to hold increases in breathing.
  • Reduces tension in the solar plexus and rib cage, calming your body and mind, and helping to neutralize negative emotions.
  • Strengthens or tones your body in a way that allows it to find and maintain its internal balance simultaneously.
  • May lengthen the resting breathing pause.
  • May reduce acidosis and lactic acid buildup.
  • Improved relaxed focus and concentration.
  • May improve blood pH/carbon dioxide balance.
  • Helps balance parasympathetic nervous system (the relaxation response system) even when stressed or nauseated.
  • Discover the power ow now that Eckardt Tole  talks about
  • Can increase blood plasma levels of carbon dioxide for improved oxygen uptake to the hemoglobin therefore may act as a passive form of aerobic exercise
  • A breathing meditation.
  • Aids increased emotional consistency throughout the day.
  • Balances the third chakra, helping put the ego in balance.
  • Strengthened intuition (gut feelings).
  • A good exercise to do when holding colicky babies.

Degrees of difficulty: We have added a gradient scale of easier to harder animations in the practice portion. Begin with this training level and progress at your own speed to the more difficult. Mild hunger for air is ok but no more than mild, ever.

Body Position:

Sitting with good posture.

OR

Side lying (Trendelenberg) with  one knee slightly forward. This lying position usually naturally causes the breathing to be more in the belly but it is tricky to watch a video while lying unless on a tablet or smartphone.

Here we have a series of animations with increasing degrees of difficulty in letting go from the inside out and allowing hunger for air that e get used to and can relax then progress to a more difficult level and learnn to relax at that level as well.

First we have a demonstration of our 6 seconds per complete breath 6SpCB. In the practice portion you will have more challenging choices, but get this training one right first.

• Mostly it is TRAINING, not natural breathing but it IS based on natural breathing so there is a lot of natural breathing overlap and underpinnings.

• Most everyone is going to want to exhale faster. This is a very slow exhale to extend the exhale without tightening the belly muscles.

• When the black belly portion of the silhouette expands but the ribs don't start to expand until a few frames later is what we want to have happen. The ribs did not expand because at that point the lungs had not expanded enough for the ribs to need to expand.

"Should one always follow the end of a deep breath up in the chest - moving from deep in belly up to chest?"

Good question. NO!!!  The chest in this position mostly just fills by itself. Our strapping techniques make this easier but for now just try this exercise the way it is presented.

Maintain mental emphasis on the lower trunk or foundation.  Never direct the breath upwards.  You do not have to blow up a balloon in parts. The air goes where there is least resistance. Use the strapping technique to open up the chest and it will fill by itself.

OBPC6SpCB

breathing-obpc-6SpCB

 

A special note:

The belly portion of the silhouette expands but the ribs don't start to expand until a few frames later. This is what we want to have happen. The ribs did not expand because at that point the lungs had not expanded enough for the ribs to need to expand. Remember the Squeeze and breathe? Begin with the exhale.

Alerts:

Do not push the breath out to make the exhale longer. Let it out slowly. Like  pressing the valve in an inner tube to let air out, hold the breath back from quickly escaping to make the release of air very, very very slow.

Notice how over time subtle tensions to release in your breathing and throughout your body.

If you get anxious or high chest breathe repeatedly, it will be helpful to wear our Optimal Breathing Pattern Stabilizer mentioned in the guide book’s props and tools section.

Most everyone is going to want to exhale faster, this is a very slow exhale to extend the exhale without tightening the belly muscles. Most err by letting too much air out in the beginning. It is TRAINING, not natural breathing.

If you think you are ready for the practice then follow your chosen animation(s) at the end of this page. I suggest you begin with OBPC6 Begin with the exhale.

Progress:

  • Ability to go at a slower pace without even mild hunger for air.
  • Less tension in your sternum and/or rib cage.
  • Improved focus and concentration.
  • More belly breathing, less tension in your rib cage.
  • Deeper, faster onset, and/or extended sleep or rest.
  • Improved saliva and/or urine alkalinity.
  • Increased number of seconds per complete breath.

Optional: You may pray as you practice, or visualize something you wish for in your life, or close your eyes and visualize sending healing energy to areas of the body or organs of the body.

Continued practice Will allow you to no longer need the animation as your habituation will allow for more ease and flow and choosing the pattern you feel most comfortable with.

Your natural breathing rate may vary to some degree after a few repetitions as you relax into the technique. This may be especially noticed as you do the practice immediately on awakening with your eyes still closed.  Allow this to occur and let it be a more peaceful version.

A more arduous form for enhanced degrees of focus and concentration are 

2. Relaxed Focus  OBPRF22-40SpCB - Intermediate to Challenging

3. Energized Focus  OBPEF12-2SpCB - Beginner to Challenging

but wait till you have done all the exercises in between before you attempt these practices.

OBPC6-20SpCB PRACTICE

Timing variations and degrees of difficulty:

We recommend 5 minute sessions for starters then increasing to ten minutes at hourly or daily increments.NEVER be in a hurry. Be more curious instead of goal oriented.

Begin with the easiest and progress to the more difficult at your own internalized speed.

Allow your body to accept this new way of breathing. If when you increase the difficulty you feel uncomfortable at all, as with body tension or too much hunger for air, try a few at that level to see if you can adapt and if not, revert back to the previous one that you were able to do with ease. Stay with that one for a while then retry the harder version.

COMFORT ZONE?

Once you are comfortable with the first one for a while go to the next higher numbered more difficult version. This step up may take minutes to weeks for some.

See how far up from 6 you can get before any signs of discomfort occur. NEVER leave your comfort zone.

If discomfort arises stop immediately and do 1 of 4 things.

  1. Try a lower number. Stay with the one that feels comfortable. Some may need to practice for hours with no negative results before they progress.
  2. Do Strapping Technique 1-4 and/or practice any of your favorite OB Calming exercises then come back to the OBP Series today or tomorrow.
  3. If you get anxious continuously, integrate with our Optimal Breathing Pattern Stabilizer and/or call us for guidance or seek an holistic health professional.
  4. Stop altogether and seek a health professional.

We have eliminated the IN, OUT, PAUSE numbering in the OBPC6-10SpCB as they were too fast to follow and became distracting.

Recapping.

NOSE BREATHE.

The inhalation follows the animation. Mostly in to the belly (if possible) or lower part of the pear to maximum OBW7. If you go past OBW7 you risk going above OBW8 to 9 and 10 and creating excessive tension.

The exhalation depends on the length of the 6-20 Calming exercise gradients

The objective of this exercise is to without breathing deeper than the previous breaths lengthen little by little the exhalation without any air hunger discomfort or pulling in the belly muscles or going past OBW3.

Example: You practice OBPC6SpCB until it is easy then go to the next degree of difficulty or in this case OBPC8SpCB. If you cannot adjust to any hunger for air within a few minutes then revert back to the previous level of difficulty and try to return after you have stayed at the easier level for an extended period of time.

Make sure your nasal passages are as clear as possible lest you have significant resistance to the nose breathing.

OBPC6SpCB

breathing-obpc-6SpCB

OBPC8SpCB

breathing

OBPC10SpCB

OBPC10SpCB

OBPC12SpCB

OBPC12SpCB

OBPC14SpCB

breathing-obpc-14SpCB

OBPC16SpCB

breathing-obpc-16SpCB

OBPC18SpCB

breathing-obpc-18SpCB

OBP20SpCB

breathing-obpc-20SpCB

 

Check in at the end of the series. Sense your breathing body by closing your eyes, breathing in deeply but gently and noticing whatever you notice, then let go the exhale. Breathe naturally.

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