
Breathing Exercise: One-Minute-Breath
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Your breath as an anchor in turbulent times. An exercise to stay calm in times of rapid change.
Your breath is the basis for your health. How often you breathe, the way you breathe and how the breath can circulate determine to what extent you can lead a vital and creative (creative) life.
Your breath is like a barometer for how much energy you normally use and how much reserve capacity you have for when the sh*t hits the fan. (->emergencies)
The process of your breath is physical, “tangible” and visible. On the other hand, the breath is subtle, energetic. The physical, bodily aspect is the gas exchange between oxygen and carbon dioxide in your lungs. The energetic aspect is the prana force or the vital life force that all living beings need to exist. In other schools it is also called Chi or Ki. It provides your mind, your body and your consciousness with energy.
Of all the choices you can make for your own well-being, the most effective is to learn to breathe better… for increased awareness, vitality and a sense of connectedness.
Shallow, superficial breathing in the upper chest is common. Learning to breathe more deeply and into your belly can help you experience more relaxation. How does that work?
- Physical: All movements require some degree of tension, but stress begins when tension does not naturally turn into relaxation. Stress causes rapid, high breathing, in your chest, shallow and unstable. As a result, it causes chronic tension, it affects your nervous system and makes you susceptible to more stress. And so a vicious circle of tension and more tension is created.
- Emotional: Your muscles hold tension and emotional trauma, which builds up a kind of "muscle armor". When you learn to breathe better and deeper, you can slowly break down this armor. If you work on the flexibility of your body, you can increase the capacity of your lungs and develop sensitivity so that you can listen better to your body because you break down the muscle armor.
- Vitality: Breathing properly allows the prana to flow freely, as there are fewer blockages in your body. As you experience less tension and your emotional armor becomes thinner, you feel more energetic and powerful.
- Sense of connectedness: Increased vitality and the free flow of prana can make you feel safer and stronger, and a deep-rooted sense of connectedness can arise.
The breathing session in which I explain and demonstrate this breathing exercise can be found here, click on the picture.
Breathing exercise for the ONE MINUTE BREATH:
This exercise makes you breathe less; you lower the frequency of your breathing which allows you to experience more relaxation and focus. It balances your brain hemispheres and has a drastic calming effect on restlessness, fear and worries.
Do this breathing exercise for about 9 minutes a day or as long as you like. Brings you into the here and now and you develop your intuition.
Normally we breathe 16-20 times per minute. If you consciously reduce your breathing to 8 times per minute you will already experience less stress and your awareness will increase.
If you reduce your breathing to 4 times per minute, relaxation will increase and you will be able to connect with your intuition more easily.
1 Minute Breath - One Minute Breath
The breathing pattern of this exercise is:
20 sec on - 2 sec full - 20 sec off - 20 sec empty
You breathe in for 20 seconds, then hold the breath for 20 seconds, breathe out for 20 seconds, and then hold the breath for 20 seconds.
This is a nice goal, but if you start with, for example, 5 seconds inhale / 5 seconds hold / 5 seconds out / 5 seconds empty, that is already a reduction in your breathing rate of more than half.
Note: Keep your breath relaxed - your shoulders stay down
You can watch the replay of all breathing sessions here: