Breatheology pdf free download

There is no other way. The challenge is to re- member to do it in a busy and chaotic everyday life. Discovering peaceful moments in which you can take a mental or physical break can change your life immeasurably. If an imbalance exists between your body and your thoughts, neither will function optimally. Combining relaxation, concentration and imagery can help you move towards balance and an optimally functioning body and mind. One reason anyone can learn to relax and achieve greater focus is that we are all breathing beings.

Your breath is always with you, and apart from keeping you alive, it is also the best tool you will ever have to ad- just your body and your thoughts. By consciously grasping your physical breath, you can influence your mental processes.

When you make your breathing deeper and slower, your thoughts will automatically follow. Therefore, breathe as softly and calmly as possible during these exer- cises. After a couple of weeks or even a couple of days, you will increase your capacity to relax and concentrate at will, and you can harvest the fruits of you efforts.

An objective of mindfulness and ACT is to get in contact with the present moment, in order to accomplish full awareness to your here- and-now experience and to become open and receptive to what you are doing. With an attentive breathing you will achieve a here-and-now experience because it provides you with a physical anchor point that is connected to your nervous system and mental state.

If you find it challenging to relax and concentrate in the beginning of your training, it is perfectly okay. Often it takes a while for the body and the mind to slow down. Focus on your breathing and let is flow as naturally as possible. Once your body and mind have calmed down it is much easier to concentrate on the specific task at hand. When you master the technique perfectly, a few seconds will be enough for you to relax and concentrate.

Are you aware of your senses? We perceive the outer world through our five senses. Spend some time reflecting on what type of perceiver you are! Are you the more visually oriented type, who remembers things that you have seen more easily, or are you more of an auditory person who remembers things that you have heard?

Think about which favorite relaxing past time activity you indulge in — do you listen to music, do you visit a museum or do you pre- fer to be physically active? By tuning in on the senses you spontaneously use every day for relaxation, you also create a greater consciousness about the senses that you can activate in your relaxation exercises.

The obvious way to become more insightful into your nature is to train and intensify the awareness of all your senses, but begin with the sense that is most natural to you. In time you will learn to re- lax and concentrate even in a noisy and stressful environment, but start in a peaceful place with the exercises. Take off your watch, turn off your cell phone and prepare yourself for a pleasurable activity.

If you are very busy, you can either postpone the exercises or just do one or two of them. Do not hurry through four or five exercises just because you want to get them done. It is anything but productive! The best position in the World When you are going to practice relaxation and concentration, lying on your back is perfect.

Do not lie on something too soft, but use for instance a blanket, a yoga mat or a camping foam mat. The spine has to be relatively straight and follow the floor. If you are very sway-backed, it is helpful to place a little pillow or a rolled up towel under your loin.

This may also be neces- sary with your neck, but remember that it needs to be aligned with your natural posture so that you do not create tension in either your neck or throat.

Possibly try pointing your chin slightly down towards your chest. You can also lie on your bed or on the couch — it is up to you to decide whether the surface is hard enough! When you lie on your back in the Relaxed Position, make yourself as slack as possible.

Spread your legs a little and let your feet drop to the sides. Likewise position your arms slightly from the body with the palms of your hands turned upwards and fingers slightly bent. Close your eyes, but make sure that you do not fall asleep.

However, if you are very tired, go to sleep and postpone the exercises. Wriggle your toes and feet a bit, move your fingers and slowly open your eyes, when you are ready to do so. After that carefully roll to your right side and slowly sit up. Rest and smile for a moment before you stand up. You can easily do the exercises on your own, but it may be beneficial to do them with a partner who can read the exercises aloud in a calm and pleasant tone until you are familiar with them.

The exercises below can help you in your work with relaxation, con- centration and visualization. As described, exercises may work differ- ently from person to person, so find the exercises that work the best for you. Focus on all the points of contact with the material below you. Your heels, calves, the back of your thighs, buttocks, back, shoulders, forearms, elbows and the back of your head. Notice how your completely relaxed tongue lies in the bottom of your mouth. When you become able to release all the tension in your muscles and thoughts and let gravity work on your body, your visceral organs may also feel heavy and relaxed.

Listen care- fully and you will discover that your ears are capable of hearing sounds that you would not notice in your everyday life. Think about how blind and weak-sighted people have a more finely tuned sense of hearing, making it possible for them to hear when they walk past a tree or an open door.

You can also train your ability to hear in this exercise, and you should try to picture as many images as possible. Take your time. If you hear voices then try to imagine what the people look like, how they are dressed, how many there are etc. The more alive your images become, the more you train your hearing and your ability to visualize. Try to move through the entire sound spectrum and listen to details and words without dwelling on them for too long or relating to their meaning.

Completely blue. Now try to imag- ine that you are changing color. Begin with your toes and move slowly up your body — ankles, shin, knees, thighs, hips, loins, stomach, back, chest, shoulders, arms, hands, and finally the neck and head. Be particularly thorough with the lower jaw, tongue, cheeks, eyes, forehead and the top of your head. Feel how the crown relaxes, add a little smile to your lips, and feel how the part of the body you focus on becomes warmer.

It can also be an intense ex- perience like the birth of your first child or a watershed experience in your childhood. It goes without saying that it must be a positive and powerful experience that makes you happy and relaxed. Try to relive the moment as clearly as possible — what was your feeling?

Where was your feeling located? Also try to make it clear why this incident made you so happy! The more you practice evoking this feeling, the faster you can do it in situations where it can be of help to you.

It might be a magnificent mountain, a forest lake, green, wavy hills or a sunlit ocean. Try to sense all the different smells the place you are imagining had — the long grass with morning dew, the many colorful flowers, the freshness of the clean air in your nostrils, feel the temperature, humidity etc.

Likewise imagine all the sounds — trick- ling water, chirping birds, buzzing insects, wind blowing leaves etc. In time you will be able to train your mind to such an extent that you can enter your own paradise at any time and any place. People breathe in very different ways, but how you do it is not unimpor- tant! The purpose of breathing is to gain oxygen O2 from the air and to remove carbon dioxide CO2 from the body.

The more you can control this process, the stronger your health will become. When you breathe and air enters your lungs, oxygen is delivered via your blood, to every cell in your body.

The more effectively you breathe, the more energy you will be able to store in your body. A byproduct of this cycle is carbon dioxide which blood transports to the lungs where it is released back into the air upon exhalation. If your breathing is sloppy and untrained, you will not be able to cleanse your body properly, which may lead to fatigue or headaches and affect your visceral organs negatively.

Plants utilize carbon dioxide and release oxygen using solar energy in a process called photosynthesis. Plants and animals thus depend on each other and live together in symbiosis. Each cell can be viewed as an independent organism, since it produces its own energy and has its own cleaning mechanisms. For you to stay healthy and well, it is essential that your cells are given the opportunity to maintain a good balance.

An important component of this balance is to breathe properly. This does not necessarily mean that inhalation and exhalation should take the same amount of time, but that equal amounts of air should be exchanged. If you exhale very slowly, your body will accumulate carbon dioxide.

Conversely, if you exhale quickly or forcefully, the body will suddenly lose much carbon dioxide leading to dizziness and a prickly sensation in your fingers and lips. Of course, this is not a good way of breathing either. Scalene muscles Chest bone Outer rib muscles Diaphragm During inhalation the rib cage expands and the diphragm is lowered. Most people are not aware of the fact that they are breathing in an ineffective way.

However, it is easy to learn how to improve your breath- ing. When it comes down to it, the aim is to inhale the same amount of air that you exhale. By strengthening and making the muscles of your rib cage more flexible, a more natural and harmonious breath can be achieved. Inhalation begins with the outer muscles of the ribs contracting, mak- ing the ribs move out and upwards, which increases the volume of the rib cage.

This leads to a lower pressure in the lungs, which through two membranes are in direct contact with the rib cage. The greatest increase in volume is caused by the diaphragm. Its dome- shaped roof contracts and moves down towards the abdominal cavity drawing air into the lungs like a large piston. Because this movement is a result of muscle contractions, it requires energy and is thus called an active process.

In contrast, as a result of the elasticity that the lungs, thoracic cavity and diaphragm have achieved during inhalation, a normal exhalation is completely passive. The outer muscles of the rib cage relax and so does the diaphragm, which slides back into its natural curved position. This causes an increase in pressure in the lungs and the air to be exhaled. If you are nervous or stressed, a bad habit can arise where your ex- halation is performed actively.

In this case you use energy on both ex- halation and inhalation and create an unnatural tension in your body which in time will spread to your psyche. A relaxed breathing, with a Chest bone Inner rib muscles Diaphragm During exhalation the rib cage collapses and the diaphragm returns to its initial position.

You may want to try breathing in different ways yourself, and with your hands, feel where and when the muscles contract and relax. The large dome-shaped diaphragm is the pivot of the breathing pro- cess, and consists of a set of muscles and tendons, which in a relaxed state is convex and situated like an arch up in to the chest cavity.

If you hold your hands around your body below your rib cage, you can feel how a large inner plate moves towards your navel, when you take a deep breath. This is the diaphragm. The name stems from the Greek word diaphrassein which means to separate or to be between.

In the upper part of your body the diaphragm separates the chest cavity, which contains your heart and lungs from the abdominal cavity and its organs such as the liver, spleen and stomach. It is penetrated only by the esophagus and larger blood vessels.

The diaphragm can be viewed as a large inner piston that can change the pressure of the chest cavity, as well as the abdominal cavity, and thereby influence all the organs in these areas. Not only does the dia- phragm afford a steady and even breathing, but it also has an enormous influence on blood and lymph circulation in the body, which has not been thoroughly investigated yet. In our everyday lives, the diaphragm functions in coughing, throwing up, or when we go to the bathroom.

This is also where the cause for hiccups lies, which is a row of involun- tary contractions of the muscles in the diaphragm. The most important function of the diaphragm, however, remains to be the ventilation of the lungs.

Nonetheless, only a few use it optimally, and many are thus cheated of the physical benefits a correct usage can provide. But with only a few daily exercises you can become best friends with your diaphragm. In order to train your breathing, it is im- portant to understand how the respiratory passages and lungs function.

Let us take a closer look at the passage that air takes through our body and what occurs during this passage. If you close your eyes and take a couple of deep breaths, try to feel the air flow in your body. Where does air enter, where does it flow to, and how does it feel? There are two en- try points for air: Air can enter through the nose or through the mouth. Let me make it clear from the beginning, the mouth is for food and should only be used for breathing when the nose is clogged or when working hard.

There are many good reasons for breathing through your nose including the fact that your blood is better oxygenated in the lungs. When air enters your nose, the many small hairs in your nose imme- diately filter out larger particles.

Air then proceeds to the nasal conchae where it is humidified and warmed, and at the same time, smaller par- ticles are filtered out by the surrounding mucous membranes. Indeed if we use our nose properly, we will be able to appreciate this extremely sensitive organ.

In the upper part of the nose there is a number of delicate sen- sory cells that can detect various smells and odors, and the information from these are directed via nerve fibers to the brain. In spite of its impressive sensory function, the nose does not receive much attention either culturally or medically in the Western world.

This could be rooted in the fact that in our age, where information has to be fast and accessible, visual communication is preferred. However, unconsciously our nose is constantly in use and receives a wealth of information from our environment. We all know how odors can have an overwhelming effect on us, for example it may lead us back to a childhood experience or, if the smell is atrocious, make your stom- ach turn inside out.

Primitive people use their nose much more and also dilate their nostrils more frequently than we tend to. Notice for instance how you smell a flower or perfume. You most probably dilate your nos- trils and draw air up high into the nose. As late as in , the scientists Richard Axel and Linda Buck received a Nobel Prize for their discovery of an unknown group of odorant recep- tors on the olfactory receptor cells, their function and connection to the brain. This was a step towards a better understanding of how odors are intercepted and conceived.

Nonetheless, there is still a great deal that we do not know about the nose. By breathing through our nose, we not only clean and warm the air, but also detect a plethora of important information from our environ- ment. If you breathe through your mouth, this information is lost. Further down in the throat it passes the epiglottis, which is a little flap of cartilage tissue behind the tongue.

If you are in doubt where your epiglottis is, try swallowing while feeling your throat. Also try breathing at the same time — is it possible? When you breathe, the epiglottis stands in an upright position, but it closes the entrance to your trachea to protect the lungs as soon as you swallow.

Not many people realize that without air we would not be able to speak, shout or sing. It consists of two vocal chords and vari- ous cartilaginous parts.

When the vocal chords are pulled together and air is passed from the lungs, they vibrate and produce sound.

It is an im- pressive precision of mechanics at work when the vocal cords produce this wealth of various sounds in speech or in song. The area between the vocal cords is called the glottis, and when it is completely closed, air cannot pass to or from the lungs.

Accordingly, the vocal chords not only function in sound production but can also protect the lungs by closing. En route to the lungs, air flows down through the trachea, which branches at the bottom to form an upturned Y. Air flows through the two thick branches called bronchi to the left and right lung. The lungs look like two conical sponge-like sacs that almost fill up the chest cavity. The largest is the right lung and is subdivided in to three lobes.

The left lung consists of two lobes and has a cardiac impression to give room for the heart. Many imagine that the lungs are simply two bags that can shrink and expand. The lungs are in fact exceptional and beautifully branched structures reminiscent of large unruly corals. The bronchi further divide into smaller branches bronchioles that are situated within the lungs.

From here air finally reaches its destina- tion, the alveoli, which are small air sacs resembling small grape-like clusters. It is in these small air sacs that blood and air exchange oxygen and carbon dioxide, and the alveoli are extremely specialized to perform this particular task. Interestingly, the cell wall of the alveoli is very thin in some places, merely a few layers of cells corresponding to less than a thousandth of a milli-meter.

Oxygen moves freely to the many small blood vessels capil- laries that surround each alveolus. This is also true for carbon dioxide which moves in the opposite direction — from the blood stream to the alveoli. In addition, oxygen is dissolved in a soap-like liquid that covers the inside of the alveoli enhancing oxygen flow.

This liquid also supports the alveolus so that it does not collapse when the lungs are emptied, and maintains that the alveolus is optimally dilated and in close contact with the blood stream. The effectiveness of the alveoli is also due to there being so many of them.

There are roughly million alveoli which correspond to a sur- face area of about m2. Oxygenated Blood Deoxygenated blood Alveolus Deoxygenated blood from the body takes up oxygen in the fine capillaries that lie around the alveoli in the lungs. Blood from the body containing much carbon dioxide and little oxygen Alveolus Blood to the body containing little carbon dioxide and much oxygen The distance between the capillary and the air in the alveolus is very short to allow carbon dioxide to diffuse into the alveolus and oxygen to be taken up by the bloodstream.

Left lung red is smaller than right lung blue because the heart is positioned below the left lung. The red and blue color are plastic fillings for illustrative purposes. The nervous system automatically emits impulses to muscles in the diaphragm and chest, and at the same time receives signals when the lungs are full of air.

This is the funda- mental breathing that people take for granted because it is automatic. However, we should not ignore the fact that in stressed situations nerve impulses restrict the breathing of the lung to half of its capacity.

On the alveolar level this corresponds to a decrease in alveoli surface area to 75 m2. On the other hand, we have the ability to consciously change the rhythm and depth of our breath and thereby reestablish and even enhance the natural breath.

This ability to control our breath consciously is quite unique and dif- ferentiates us from other animals. For instance, the dolphin that in so- cial behavior, size and intelligence resembles humans does not possess the ability to shut its consciousness and breathing down during sleep because it would simply drown. Bart Taveirne Europe. Benny Eis Petersen Europe. Christoffer Hollensberg Europe. Christopher Gladwell Europe. Curro Cachinero Europe. Dani Mae North America.

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Out of stock. Breatheology the art of conscious breathing. Reviewed in the United Kingdom Breathing is something that we do so often, we might not always give it the proper attention we should. If there are some difficulties Newer Post Older Post Home. Subscribe to: Post Comments Atom. Lost your password?

Why breath holding sustained breathing has so many advantages How breathing and breath holding techniques improve performance in sports The Breatheology book gives you step-by-step guidance and helps you build your own personal program that suits your daily life and needs in a perfect way Other advantages of efficient breathing: Gain more energy in your daily life Become better at managing stress in work and daily situations Optimize your sport performances Avoid illnesses and get well faster Minimize chronic or transient pain Become happier and more positive Live a healthier and longer life Kindly Note: Because you will be receiving immediate access to highly valuable information in form of a downloadable electronic file, refunds are not available.

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