🌸
No matter what you eat, how much you exercise,
how skinny or young or wise you are,
none of it matters if you’re not breathing properly.
🌸
No matter what you eat, how much you exercise,
how skinny or young or wise you are,
none of it matters if you’re not breathing properly.
🌸
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The Breath
I am the flow of life between every single part of your body.
Let me nourish you completely, then set me free.
Move with me, dance with me, sing with me …
Love me. Trust me. Don’t try to control me.
I am the Breath.
Life is the Musician.
You are the flute.
Your Life, and me: the Breath.
🌸
Donna Martin
http://www.donnamartin.net
🌸
The Breath
I am the flow of life between every single part of your body.
Let me nourish you completely, then set me free.
Move with me, dance with me, sing with me …
Love me. Trust me. Don’t try to control me.
I am the Breath.
Life is the Musician.
You are the flute.
Your Life, and me: the Breath.
🌸
Donna Martin
http://www.donnamartin.net
🌸
🌸
500 BC.
ZHOU DYNASTY STONE INSCRIPTION
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In transporting the breath, the inhalation must be full.
When it is full, it has big capacity.
When it has big capacity, it can be extended.
When it is extended, it can penetrate downward.
When it penetrates downward, it will become calmly settled.
When it is calmly settled, it will be strong and firm.
When it is strong and firm, it will germinate.
When it germinates, it will grow.
When it grows, it will retreat upward.
When it retreats upward, it will reach the top of the head.
The secret power of Providence moves above.
The secret power of the Earth moved below.
He who follows this will live.
He who acts against this will die."
500 BC.
ZHOU DYNASTY STONE INSCRIPTION
🌸
In transporting the breath, the inhalation must be full.
When it is full, it has big capacity.
When it has big capacity, it can be extended.
When it is extended, it can penetrate downward.
When it penetrates downward, it will become calmly settled.
When it is calmly settled, it will be strong and firm.
When it is strong and firm, it will germinate.
When it germinates, it will grow.
When it grows, it will retreat upward.
When it retreats upward, it will reach the top of the head.
The secret power of Providence moves above.
The secret power of the Earth moved below.
He who follows this will live.
He who acts against this will die."
🌸
🌸
James Nestor
Breath:
The New Science of a Lost Art
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“A fascinating scientific, cultural, spiritual and evolutionary history of the way humans breathe - and how we’ve all been doing it wrong for a long, long time.”
(Elizabeth Gilbert, author of Big Magic and Eat Pray Love)
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There is nothing more essential to our health and well-being than breathing: Take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences.
Journalist James Nestor travels the world to figure out what went wrong and how to fix it.
The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of São Paulo.
Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe.
Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines.
None of this should be possible, and yet it is.
Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head.
You will never breathe the same again.
🌸
The Book to Order
https://www.thriftbooks.com/browse/?
Breath:
The New Science of a Lost Art
🌸
“A fascinating scientific, cultural, spiritual and evolutionary history of the way humans breathe - and how we’ve all been doing it wrong for a long, long time.”
(Elizabeth Gilbert, author of Big Magic and Eat Pray Love)
🌸
There is nothing more essential to our health and well-being than breathing: Take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences.
Journalist James Nestor travels the world to figure out what went wrong and how to fix it.
The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of São Paulo.
Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe.
Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines.
None of this should be possible, and yet it is.
Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head.
You will never breathe the same again.
🌸
The Book to Order
https://www.thriftbooks.com/browse/?
🌸
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Lhasa - Tibet
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Lhasa - Tibet
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Tummo Breathing:
The Ancient Tibetan Practice
for Boosting Your Health and Well-Being
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Tummo Breathing:
The Ancient Tibetan Practice
for Boosting Your Health and Well-Being
🌸
Tummo Breathing: The Ancient Tibetan Practice for Boosting Your Health and Well-Being
Every breath you take sends crucial information to your brain, heart, and lungs via the autonomic nervous system, which manages bodily functions such as heart rate, digestion, and blood pressure.
A lot of us take this process for granted, but the truth is, if we spend more time focusing on the amazing power of breathwork, we can raise the functioning of our bodies and minds to new levels. As the famous Vietnamese monk and spiritual leader Thich Nhat Hanh said, “To master the breath is to be in control of our bodies and minds.”
there, and they all affect us in different ways; some exercises can relieve stress, some help with conditions like insomnia or sleep apnea, while others can fill us with energy. When it comes to Tummo Breathing, the aim is clear — to generate inner warmth and boost our mental and physical health as a result. So how exactly does this process work, and where did it come from?
What is Tummo Breathing?
Translating as “Inner Fire”, Tummo Breathing is an ancient form of Tibetan Buddhist breathwork practice designed to boost feelings of inner heat and produce a variety of other physical and mental health benefits. It involves raising the normal body temperature to new levels using a combination of visualisation, breathwork, and muscle tensing.
This technique can be used in a variety of practical contexts, for instance in an ice bath or cold shower, or when outside in cold weather conditions. However, it can also be used as a form of quiet meditation on the amazing power of the human body.
[5 Minute] Mindfulness Breathing Exercise for Relaxation | Helping You to Acknowledge Your Feelings
The practice is also often referred to as G-Tummo Breathing, or G-Tummo Meditation, so if you see those terms being thrown around, it’s worth knowing that they refer to the same form of meditation practice. We’ll get into the specifics of how to practise Tummo breathing shortly, but first, let’s take a quick look at where this ancient technique originated.
Origins of the practice
The G-Tummo technique dates back to sacred Tibetan Buddhist texts of the 8th century.
Given the extreme conditions of the Tibetan plateau, in which temperatures often drop below zero due to high altitude, it’s no surprise that this process of raising bodily heat was devised. Also sometimes referred to as Chandali Yoga, the practice is designed to awaken the body’s inner fire and allow meditators to better focus and relax as a result.
Breathwork teacher Gwen Dittmar describes Tummo breathing as “an ancient tantric meditation that uses bioenergetic breathing plus visualization to increase your inner fire.”
Breathing practices like this can help establish a deeper connection between mind and body — but we’ll explore the various benefits of Tummo breathing soon. Before we do that, it’s time to explain exactly how to employ this powerful exercise.
How to Practise Tummo Breathing
Tummo Breathing consists of three key steps, each one of them crucial to the efficacy of the practice. Let’s break it down and explore how you can use the power of these physical and mental techniques to increase your core body temperature and access a new kind of state.
Step 1: Visualisation
Visualise a fire burning inside your stomach. Place your hands on your stomach and visualise yourself as a large, hollow balloon with a small source of warmth at the centre. Feel the heat in your stomach and maintain this fire visualisation at all times throughout the rest of the practice.
Step 2: Breathe in and fuel the fire
The next step is all about manipulating the body by practising a specific breathing technique named ‘vase breathing’. Breathe in, moving your body back, and imagine the oxygen you’re taking in fanning the flames of the fire in your belly.
Exhale strongly and slowly through your mouth with rounded lips, as if you were blowing through a straw. Perform a slow, gentle rocking motion as you inhale and exhale breaths. This kind of dynamic movement helps you build a rhythm; and as you perform this routine, try to notice the heat building inside you.
Step 3: Base belly hold
On your 5th inhale, hold and swallow, which will push the breath down into your belly. As you swallow down, simultaneously pull up using your abdominal and pelvic muscles (these are the muscles you use to stop a stream of urine, so just pretend you’re doing that).
Hold for a good few seconds, and feel the fire inside your belly as you do so.
Don’t push yourself too hard, because you could end up feeling faint or light-headed. When you start to feel as though you can’t hold in that breath much longer, exhale slowly.
Every breath you take sends crucial information to your brain, heart, and lungs via the autonomic nervous system, which manages bodily functions such as heart rate, digestion, and blood pressure.
A lot of us take this process for granted, but the truth is, if we spend more time focusing on the amazing power of breathwork, we can raise the functioning of our bodies and minds to new levels. As the famous Vietnamese monk and spiritual leader Thich Nhat Hanh said, “To master the breath is to be in control of our bodies and minds.”
there, and they all affect us in different ways; some exercises can relieve stress, some help with conditions like insomnia or sleep apnea, while others can fill us with energy. When it comes to Tummo Breathing, the aim is clear — to generate inner warmth and boost our mental and physical health as a result. So how exactly does this process work, and where did it come from?
What is Tummo Breathing?
Translating as “Inner Fire”, Tummo Breathing is an ancient form of Tibetan Buddhist breathwork practice designed to boost feelings of inner heat and produce a variety of other physical and mental health benefits. It involves raising the normal body temperature to new levels using a combination of visualisation, breathwork, and muscle tensing.
This technique can be used in a variety of practical contexts, for instance in an ice bath or cold shower, or when outside in cold weather conditions. However, it can also be used as a form of quiet meditation on the amazing power of the human body.
[5 Minute] Mindfulness Breathing Exercise for Relaxation | Helping You to Acknowledge Your Feelings
The practice is also often referred to as G-Tummo Breathing, or G-Tummo Meditation, so if you see those terms being thrown around, it’s worth knowing that they refer to the same form of meditation practice. We’ll get into the specifics of how to practise Tummo breathing shortly, but first, let’s take a quick look at where this ancient technique originated.
Origins of the practice
The G-Tummo technique dates back to sacred Tibetan Buddhist texts of the 8th century.
Given the extreme conditions of the Tibetan plateau, in which temperatures often drop below zero due to high altitude, it’s no surprise that this process of raising bodily heat was devised. Also sometimes referred to as Chandali Yoga, the practice is designed to awaken the body’s inner fire and allow meditators to better focus and relax as a result.
Breathwork teacher Gwen Dittmar describes Tummo breathing as “an ancient tantric meditation that uses bioenergetic breathing plus visualization to increase your inner fire.”
Breathing practices like this can help establish a deeper connection between mind and body — but we’ll explore the various benefits of Tummo breathing soon. Before we do that, it’s time to explain exactly how to employ this powerful exercise.
How to Practise Tummo Breathing
Tummo Breathing consists of three key steps, each one of them crucial to the efficacy of the practice. Let’s break it down and explore how you can use the power of these physical and mental techniques to increase your core body temperature and access a new kind of state.
Step 1: Visualisation
Visualise a fire burning inside your stomach. Place your hands on your stomach and visualise yourself as a large, hollow balloon with a small source of warmth at the centre. Feel the heat in your stomach and maintain this fire visualisation at all times throughout the rest of the practice.
Step 2: Breathe in and fuel the fire
The next step is all about manipulating the body by practising a specific breathing technique named ‘vase breathing’. Breathe in, moving your body back, and imagine the oxygen you’re taking in fanning the flames of the fire in your belly.
Exhale strongly and slowly through your mouth with rounded lips, as if you were blowing through a straw. Perform a slow, gentle rocking motion as you inhale and exhale breaths. This kind of dynamic movement helps you build a rhythm; and as you perform this routine, try to notice the heat building inside you.
Step 3: Base belly hold
On your 5th inhale, hold and swallow, which will push the breath down into your belly. As you swallow down, simultaneously pull up using your abdominal and pelvic muscles (these are the muscles you use to stop a stream of urine, so just pretend you’re doing that).
Hold for a good few seconds, and feel the fire inside your belly as you do so.
Don’t push yourself too hard, because you could end up feeling faint or light-headed. When you start to feel as though you can’t hold in that breath much longer, exhale slowly.
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https://www.medicalnewstoday.com/articles/tummo-breathing
https://www.theyoganomads.com/tummo-breathing/
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https://www.medicalnewstoday.com/articles/tummo-breathing
https://www.theyoganomads.com/tummo-breathing/
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What to Know About Tummo Breathing
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What to Know About Tummo Breathing
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Purpose
Tummo breathing, also called g-tummo, is a form of meditation that uses a mix of breathing and visualization techniques. People use it to enter a deep state of meditation. When experts perform it, tummo breathing may increase their body temperature.
Meditation is a practice that people can use to help improve their health and well-being. Various kinds of meditation involve specific breathing techniques.
Tummo breathing uses a combination of visualization, breathing, and muscle contractions. Combining these techniques can allow a person to enter a meditative state.
Read on to learn more about tummo breathing, including its history, how to do it, and its health benefits.
What is it, and what is it for?
Share on Pinterest
Maskot/Getty ImagesTummo breathing, which translates to “inner fire” in Tibetan, is a meditation practice that incorporates a mix of mental and physical techniques. It is part of the Vajrayana practices, which are a form of tantric Buddhism.
Buddhism is a religion that aims to relieve living beings from suffering. A person can achieve this through a combination of meditation, good ethics, and spiritual teachings.
Tantric Buddhism includes visualizations and rituals, alongside meditation, to achieve spiritual enlightenment. Practitioners believe it can free someone from suffering.
Practitioners of tummo use it to train their minds to enter a deep state of meditation. Deep meditation is a state where a person loses awareness of their physical presence and surroundings.
Additionally, experts in tummo breathing may use it to increase their body temperature. An older article from 2013Trusted Source noted that this increase in core temperature was not the main aim of tummo breathing. It is instead a way for someone to reach a state of deep meditation.
History of tummo breathing
Tibetan Buddhist monks originally developed tummo breathing thousands of years ago. They practiced the technique as one of the Six Dharmas of Naropa, a set of advanced Tibetan Buddhist tantric practices. People used these teachings to help them reach enlightenment at an accelerated rate.
In 1981, a cardiologist called Herbert Benson observed Tibetan monks practicing tummo in the Himalayan mountains with support from the fourteenth Dalai Lama. Benson noted that the monks were able to raise the temperature of their fingers and toes by up to 46.9ºF (8.3ºC)Trusted Source.
Researchers in 2013 repeated this experiment and found that tummo practitioners could raise their body temperatures to levels of a mild or moderate fever.
KEEP IN MIND A person should be respectful when inquiring about tummo breathing.
People who practice Tantric Buddhism consider tummo breathing to be an important part of their teachings.
Tibetan practitioners have described tummo breathing as one of their most sacredTrusted Source spiritual practices.
Teachers of the technique may not teach a person the practice until they have reached a certain level of spiritual awakening.
How to perform tummo breathing
There is limited scientific information on how to perform tummo breathing. Certain people who practice the technique suggest that only experienced gurus or teachers should teach it.
A person should speak with a practitioner of tantric Buddhism if they want to learn the best way to do tummo breathing.
The following information on how to carry out tummo breathing is anecdotal and does not have any scientific basis. Therefore, a person should use caution when using this technique.
Benefits
Research from 2015 found that tummo breathing increases a person’s metabolism and alertness.
An individual may want to practice tummo breathing in the morning or do it several times to increase energy levels throughout the day.
An older study from 2013
Trusted Source suggests that if a person’s body temperature increases due to tummo breathing, it may result in the following benefits:
Safety
Tummo breathing requires a person to perform various breathing techniques. However, someone with a health condition that affects their breathing, such as asthma or chronic obstructive pulmonary disease, should speak with a doctor before practicing tummo breathing.
Certain practitioners of tummo may use it to increase their body temperature before cold water swimming or similar activities. A person should not attempt this unless they are experts in tummo breathing.
If someone takes part in cold water swimming without proper preparation, they may be at risk of:
Tummo breathing, also called g-tummo, is a form of meditation that uses a mix of breathing and visualization techniques. People use it to enter a deep state of meditation. When experts perform it, tummo breathing may increase their body temperature.
Meditation is a practice that people can use to help improve their health and well-being. Various kinds of meditation involve specific breathing techniques.
Tummo breathing uses a combination of visualization, breathing, and muscle contractions. Combining these techniques can allow a person to enter a meditative state.
Read on to learn more about tummo breathing, including its history, how to do it, and its health benefits.
What is it, and what is it for?
Share on Pinterest
Maskot/Getty ImagesTummo breathing, which translates to “inner fire” in Tibetan, is a meditation practice that incorporates a mix of mental and physical techniques. It is part of the Vajrayana practices, which are a form of tantric Buddhism.
Buddhism is a religion that aims to relieve living beings from suffering. A person can achieve this through a combination of meditation, good ethics, and spiritual teachings.
Tantric Buddhism includes visualizations and rituals, alongside meditation, to achieve spiritual enlightenment. Practitioners believe it can free someone from suffering.
Practitioners of tummo use it to train their minds to enter a deep state of meditation. Deep meditation is a state where a person loses awareness of their physical presence and surroundings.
Additionally, experts in tummo breathing may use it to increase their body temperature. An older article from 2013Trusted Source noted that this increase in core temperature was not the main aim of tummo breathing. It is instead a way for someone to reach a state of deep meditation.
History of tummo breathing
Tibetan Buddhist monks originally developed tummo breathing thousands of years ago. They practiced the technique as one of the Six Dharmas of Naropa, a set of advanced Tibetan Buddhist tantric practices. People used these teachings to help them reach enlightenment at an accelerated rate.
In 1981, a cardiologist called Herbert Benson observed Tibetan monks practicing tummo in the Himalayan mountains with support from the fourteenth Dalai Lama. Benson noted that the monks were able to raise the temperature of their fingers and toes by up to 46.9ºF (8.3ºC)Trusted Source.
Researchers in 2013 repeated this experiment and found that tummo practitioners could raise their body temperatures to levels of a mild or moderate fever.
KEEP IN MIND A person should be respectful when inquiring about tummo breathing.
People who practice Tantric Buddhism consider tummo breathing to be an important part of their teachings.
Tibetan practitioners have described tummo breathing as one of their most sacredTrusted Source spiritual practices.
Teachers of the technique may not teach a person the practice until they have reached a certain level of spiritual awakening.
How to perform tummo breathing
There is limited scientific information on how to perform tummo breathing. Certain people who practice the technique suggest that only experienced gurus or teachers should teach it.
A person should speak with a practitioner of tantric Buddhism if they want to learn the best way to do tummo breathing.
The following information on how to carry out tummo breathing is anecdotal and does not have any scientific basis. Therefore, a person should use caution when using this technique.
- Sit in a comfortable position with the eyes closed and the hands on the stomach.
- Try to relax the mind as much as possible.
- Visualize a fire inside the stomach near the navel by imagining being a hollow balloon with a ball of fire inside. This visualization should continue throughout the meditation.
- Inhale deeply through the nose, leaning backward slightly and expanding the torso and chest. Imagine the oxygen in the breath fueling the fire inside, causing it to become bigger and hotter.
- Exhale forcefully through the mouth while pursing the lips, as though blowing through a straw. Curl the spine forward and imagine the flame spreading its heat through the body.
- Repeat this pattern five times, imagining the heat building. After the fifth inhalation, swallow gently and focus on how that holds the breath below the diaphragm. Contract the pelvic floor muscles, holding the breath between the diaphragm and the pelvic floor.
- Hold this breath for as long as possible, then exhale and relax the muscles.
- Repeat this pattern a few times.
Benefits
Research from 2015 found that tummo breathing increases a person’s metabolism and alertness.
An individual may want to practice tummo breathing in the morning or do it several times to increase energy levels throughout the day.
An older study from 2013
Trusted Source suggests that if a person’s body temperature increases due to tummo breathing, it may result in the following benefits:
- boosting immunity
- improving how the learning and memory center in the brain responds to stimuli
- increased alertness
- faster reaction times
- improved cognitive performance in visual attention and working memory
Safety
Tummo breathing requires a person to perform various breathing techniques. However, someone with a health condition that affects their breathing, such as asthma or chronic obstructive pulmonary disease, should speak with a doctor before practicing tummo breathing.
Certain practitioners of tummo may use it to increase their body temperature before cold water swimming or similar activities. A person should not attempt this unless they are experts in tummo breathing.
If someone takes part in cold water swimming without proper preparation, they may be at risk of:
- hypothermia
- sudden drowning
- cold shock
- incapacitation
- heart failure
- a sudden drop in blood pressure that can cause unconsciousness
- stroke
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According to Hof, beginners should start as follows:
The Wim Hof breathing method: How to, benefits, and more
- Find a comfortable position.
- Breathe in deeply through the nose and into the belly.
- Exhale, then immediately breathe in again.
- Take 30–40 such breaths.
- Hold the breath until getting the urge to breathe again.
- Inhale deeply and hold for 15 seconds.
- Repeat 4–5 times.
The Wim Hof breathing method: How to, benefits, and more
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Wim Hof's Breathing Method
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The Wim Hof Method Of Breathing For Beginners
Have you ever heard of a man break 20 Guinness world records? Not surprised yet? Okay, how about running across the desert in 50 degrees Celsius without breaking for food or water? That’s just some of the many unbelievable feats that have been accomplished by Wim Hof.
Table of Contents
Who is Wim Hof?
Wim Hof is a Dutch born daredevil also known as the “Iceman”. This name is attributed to his unique ability to withstand extremely low temperatures. As part of his many feats, he climbed Mount Kilimanjaro with no clothes on but shoes and shorts. As if it wasn’t enough he went on and did the same on Mount Everest.
So how does the legendary Wim Hof manage to accomplish these superhuman tasks? Well, it’s all down to a technique he calls the Wim Hof method. It centers on controlling your breathing making you able to take charge of the various body systems.
That is not the half of it. One surprising benefit of the method is the capacity to control your immune system. Imagine if you could switch on the body’s defenses at will. You would have an edge against any disease that would normally leave you off duty.
By regulating and controlling your breathing, Wim Hof states that anyone can do what he does. All it needs is practice. Let’s take a look at what it entails and find out how we can use it to our advantage.
The Wim Hof Method: an introduction
This is a brief introduction to a basic Wim Hof technique, you should get the book for the full explanation and instructions. Here’s a video if you’d rather watch that:
This technique has many similarities with other yoga and meditation breathing styles. However, it is unique in its own special way. Wim states that he learnt it through exposing his body to the extremes that only nature can provide. By doing so, fear, cold, and heat become something that can be overcome.
The first step is understanding the breathing part. You need to do it rapidly similar to what happens when you area hyperventilating. The result of this is a feeling of invigoration, as well as boosting the oxygen levels in your body. Your cells and blood will receive a huge dose of oxygen.
Step 1:
Get in The Right PositionThe right position in this case is one that allows your lungs to expand to their fullest capacity. The best is the meditation pose where you are sitting comfortably. It’s even better when the stomach is empty as there will be no constriction.
Step 2:
Warming UpTake a slow but deep breath. Continue inhaling until you’ve reached your full capacity and you are feeling pressure on the solar plexus. Take a few seconds to hold the air in the lungs and then slowly exhale. When doing this, ensure you have pushed out all the air from your lungs. Do this for a maximum of 15 minutes to get yourself into the right state.
Step 3:
Power Breathing
Imitating the motions of blowing a balloon, take a strong deep breathe through your nose and exhale through the mouth. During this time, your belly will be fully extended during inhalation and will contract to the inside when exhaling.
Do this repeatedly for 30 times. You should start having tingling sensations, being a bit lightheaded or as if you’ve had a slight electric charge run through you. These are good signs and show that your body is full of oxygen.
Step 4:
Pay Close Attention
As you take the 30 power breaths, you should also be listening to what your body is telling you. Pay attention to the changes that are occurring. Be aware. If you are attentive, you can tell which parts of your body have more energy than others.
Notice any barriers that create the difference in energy levels and send energy to them. You might experience tremors and traumas. At this time, your body will start being full of warmth and the negativity will start to fade away.
Once people enter this phase, they report colorful images that swirl round and round. This is your chance to understand how such visions relate to how your body is feeling. Embrace the experience.
Step 5:
Time to Hold
Once you have completed the 30 power breaths, take one last deep breathe. Fill the lungs to full capacity and ensure you don’t use force. Hen, exhale all the air till you feel there’s nothing left. Hold this position for as long as possible.
Continue to hold and try as much as possible not to breathe in. during this time, you should feel your body transfer the oxygen all across. Try as much as possible to relax. Do not breathe until you get the reflex to breathe also known as the gasp reflex.
Step 6:
Take Another Breath
Take one deep breath and fill up your lungs to maximum capacity. Then hold the air in for around 15 seconds. This is the time to check how your body is feeling. Is there any tension, if so where is it located? Once you have identified these places, send energy to them and release the tension or blockage.
Continue to send this energy further into the body. Notice any dark areas that will fill up with light. Let go of everything else and move deeper into your body. Do this for 15 seconds and you will be done.
As with any other process practice is key. You will need to do this again everyday to get the hang of it and soon you will be a pro. You can also increase your practice to two times a day. In case you experience headaches or pain, stop immediately and breathe normally.
Learn more about the Wim Hof method!To learn more about this method you should check out his books and learn as much as you can. This is an incredible man who’s accomplished some great things. More than that, he’s pushing the boundaries of what we can do as humans.
https://www.transcendyourlimits.com/wim-hof-method/
Have you ever heard of a man break 20 Guinness world records? Not surprised yet? Okay, how about running across the desert in 50 degrees Celsius without breaking for food or water? That’s just some of the many unbelievable feats that have been accomplished by Wim Hof.
Table of Contents
Who is Wim Hof?
Wim Hof is a Dutch born daredevil also known as the “Iceman”. This name is attributed to his unique ability to withstand extremely low temperatures. As part of his many feats, he climbed Mount Kilimanjaro with no clothes on but shoes and shorts. As if it wasn’t enough he went on and did the same on Mount Everest.
So how does the legendary Wim Hof manage to accomplish these superhuman tasks? Well, it’s all down to a technique he calls the Wim Hof method. It centers on controlling your breathing making you able to take charge of the various body systems.
That is not the half of it. One surprising benefit of the method is the capacity to control your immune system. Imagine if you could switch on the body’s defenses at will. You would have an edge against any disease that would normally leave you off duty.
By regulating and controlling your breathing, Wim Hof states that anyone can do what he does. All it needs is practice. Let’s take a look at what it entails and find out how we can use it to our advantage.
The Wim Hof Method: an introduction
This is a brief introduction to a basic Wim Hof technique, you should get the book for the full explanation and instructions. Here’s a video if you’d rather watch that:
This technique has many similarities with other yoga and meditation breathing styles. However, it is unique in its own special way. Wim states that he learnt it through exposing his body to the extremes that only nature can provide. By doing so, fear, cold, and heat become something that can be overcome.
The first step is understanding the breathing part. You need to do it rapidly similar to what happens when you area hyperventilating. The result of this is a feeling of invigoration, as well as boosting the oxygen levels in your body. Your cells and blood will receive a huge dose of oxygen.
Step 1:
Get in The Right PositionThe right position in this case is one that allows your lungs to expand to their fullest capacity. The best is the meditation pose where you are sitting comfortably. It’s even better when the stomach is empty as there will be no constriction.
Step 2:
Warming UpTake a slow but deep breath. Continue inhaling until you’ve reached your full capacity and you are feeling pressure on the solar plexus. Take a few seconds to hold the air in the lungs and then slowly exhale. When doing this, ensure you have pushed out all the air from your lungs. Do this for a maximum of 15 minutes to get yourself into the right state.
Step 3:
Power Breathing
Imitating the motions of blowing a balloon, take a strong deep breathe through your nose and exhale through the mouth. During this time, your belly will be fully extended during inhalation and will contract to the inside when exhaling.
Do this repeatedly for 30 times. You should start having tingling sensations, being a bit lightheaded or as if you’ve had a slight electric charge run through you. These are good signs and show that your body is full of oxygen.
Step 4:
Pay Close Attention
As you take the 30 power breaths, you should also be listening to what your body is telling you. Pay attention to the changes that are occurring. Be aware. If you are attentive, you can tell which parts of your body have more energy than others.
Notice any barriers that create the difference in energy levels and send energy to them. You might experience tremors and traumas. At this time, your body will start being full of warmth and the negativity will start to fade away.
Once people enter this phase, they report colorful images that swirl round and round. This is your chance to understand how such visions relate to how your body is feeling. Embrace the experience.
Step 5:
Time to Hold
Once you have completed the 30 power breaths, take one last deep breathe. Fill the lungs to full capacity and ensure you don’t use force. Hen, exhale all the air till you feel there’s nothing left. Hold this position for as long as possible.
Continue to hold and try as much as possible not to breathe in. during this time, you should feel your body transfer the oxygen all across. Try as much as possible to relax. Do not breathe until you get the reflex to breathe also known as the gasp reflex.
Step 6:
Take Another Breath
Take one deep breath and fill up your lungs to maximum capacity. Then hold the air in for around 15 seconds. This is the time to check how your body is feeling. Is there any tension, if so where is it located? Once you have identified these places, send energy to them and release the tension or blockage.
Continue to send this energy further into the body. Notice any dark areas that will fill up with light. Let go of everything else and move deeper into your body. Do this for 15 seconds and you will be done.
As with any other process practice is key. You will need to do this again everyday to get the hang of it and soon you will be a pro. You can also increase your practice to two times a day. In case you experience headaches or pain, stop immediately and breathe normally.
Learn more about the Wim Hof method!To learn more about this method you should check out his books and learn as much as you can. This is an incredible man who’s accomplished some great things. More than that, he’s pushing the boundaries of what we can do as humans.
https://www.transcendyourlimits.com/wim-hof-method/
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Alexandra David-Néel
Alexandra David-Néel was a Belgian–French explorer, spiritualist,
Buddhist, anarchist, opera singer, and writer.
She is most known for her 1924 visit to Lhasa, Tibet, when it was forbidden to foreigners.
Wikipedia
Born: October 24, 1868, Saint-Mandé, France
Died: September 8, 1969, Digne, France
Spouse: Philippe Neél de Saint-Sauveur (m. 1904–1941)
Children: Albert Arthur Yongden
Parents: Alexandrine Borghmans, Louis David
Known for: Writing on Tibet
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She was Practicing Tummo Breathing
Until She Died at the Age 100
🌸
Alexandra David-Néel
Alexandra David-Néel was a Belgian–French explorer, spiritualist,
Buddhist, anarchist, opera singer, and writer.
She is most known for her 1924 visit to Lhasa, Tibet, when it was forbidden to foreigners.
Wikipedia
Born: October 24, 1868, Saint-Mandé, France
Died: September 8, 1969, Digne, France
Spouse: Philippe Neél de Saint-Sauveur (m. 1904–1941)
Children: Albert Arthur Yongden
Parents: Alexandrine Borghmans, Louis David
Known for: Writing on Tibet
🌸
She was Practicing Tummo Breathing
Until She Died at the Age 100
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Buteyko Breathing
The Buteyko method or Buteyko Breathing Technique is a form of complementary
or alternative physical therapy that proposes the use of breathing exercises
primarily as a treatment for asthma and other respiratory conditions.
🌸
A Ukrainian doctor, Konstantin Buteyko,
created the Buteyko breathing technique (BBT) in the 1950s.
This therapeutic breathing method uses breath retention exercises to control the speed
and volume of your breath.
This helps you to learn to breathe more slowly, calmly, and effectively.
The benefits of Buteyko breathing include enhanced breath control, which helps to prevent breathlessness and promote proper breathing patterns.
It’s used to manage and improve a variety of conditions, including asthma,
anxiety, and sleep concerns.
The Buteyko method or Buteyko Breathing Technique is a form of complementary
or alternative physical therapy that proposes the use of breathing exercises
primarily as a treatment for asthma and other respiratory conditions.
🌸
A Ukrainian doctor, Konstantin Buteyko,
created the Buteyko breathing technique (BBT) in the 1950s.
This therapeutic breathing method uses breath retention exercises to control the speed
and volume of your breath.
This helps you to learn to breathe more slowly, calmly, and effectively.
The benefits of Buteyko breathing include enhanced breath control, which helps to prevent breathlessness and promote proper breathing patterns.
It’s used to manage and improve a variety of conditions, including asthma,
anxiety, and sleep concerns.
🌸
🌸
Buteyko Breathing Exercises
🌸
Buteyko Breathing Exercises
🌸
Buteyko Breathing Exercises are a compilation of exercises that have been designed in order to improve an individual’s health.
By practicing breathing exercises from the Buteyko Method you can experience more open airways and improved blood circulation in a matter of minutes. This alone is enough to demonstrate the relationship between your everyday breathing and state of health. The following paragraphs explore the exercises from the Buteyko Method and the reasoning behind them.
There are a lot of breathing exercises that can be performed in order to improve the oxygen usage in our bodies. Breathing exercises are good for plenty of reasons.
There is a common belief that the more air we breathe, the healthier we are. Few people realize that in order to increase blood flow and oxygen delivery to the tissues, breathing should be slowed down so that less air enters the body. You know that you are taking less air into the lungs than normal when you experience a tolerable feeling of air hunger.
Within a few minutes of continued slowing of the breath to experience air hunger, body temperature increases to indicate an improvement to blood circulation. At the same time, there is an increase to watery saliva in the mouth – traditionally observed in Yoga as activation of the body’s relaxation response.
In 1957 Ukrainian Dr. Konstantin Buteyko observed that unhealthy people have noticeable breathing during rest. Their breathing is often through the mouth, using the upper chest with a respiratory rate and volume greater than normal.
On the other hand, healthy people have regular, effortless and quiet breathing during rest. Their breathing is through the nose, driven by the diaphragm and with a normal respiratory rate and volume.
Over the span of four decades, Dr. Buteyko developed a program designed to normalize breathing volume. Using slow breathing and breath holds following an exhalation, the objective is to take less air into the lungs. With regular practice over a few weeks, breathing is brought towards normal with resultant improvements to a number of common complaints such as asthma, rhinitis, anxiety, panic attacks, and sleep disorders.
Buteyko breathing exercises are not dissimilar to exercises practiced by Yogis. During his research, Dr. Buteyko turned to Eastern breathing techniques and combined these with the science of Western Medicine.
Buteyko exercises are more direct and specifically tailored to each child and adult, regardless of condition. From the individual experiencing severe asthma and panic attacks to the healthy adult, a program is available depending on the age and health.
We also have an article on breathing exercises for asthma.
What Is The Control Pause?
Central to the method is a measurement called the Control Pause. This involves timing how long you can comfortably hold your breath following an exhalation. Having a control pause of less than 25 seconds is poor and 25 seconds to 35 seconds means there is room for improvement.
The goal is to reach a comfortable breath hold time of 40 seconds. The average control pause of students attending our clinics is around 15 seconds. Students attend to help improve their asthma, anxiety and sleep problems. With each 5 second improvement to their control pause, breathing becomes lighter and the student feels better.
Buteyko Method
The Buteyko Clinic Method consists of seven exercises with a number of variations. The foundation of the method is to breathe only through the nose both during day and sleep. Nasal breathing with tongue resting in the roof of the mouth helps to ensure that the airway is larger. This reduces the risk of sleep problems including obstructive sleep apnea.
At first, when the student switches to nasal breathing, they may experience a feeling that they are not getting enough air. This feeling of air hunger quickly goes away with practice of the Buteyko breathing exercises. The normal physiologically breathing mode of the human being is in and out through the nose.
Mouth breathing is just a bad habit often caused by a stuffy nose. There are different types of exercises in the Buteyko method. The first exercise of the Buteyko Method involves holding of the breath to decongest the nose- allowing the child or adult to make the switch to nasal breathing on a permanent basis.
Breathing through the nose is a great start to improving health. However, it is not enough. It is also important that breathing volume is normal and regular. Exercise 2 to 7 are specifically designed to help the student change their breathing patterns in order to help open their airways, improve their blood circulation and oxygen delivery throughout the body.
Buteyko Breathing Exercises
Below you can learn several buteyko breathing exercises. Make sure you do these breathing exercises correctly.
In the various books, webinars and online training courses offered by Buteyko Clinic International, breathing exercises are listed as follows:
Exercise 1: Nose unblocking exercise
Exercise 2a: Normalising breathing volume- hands on chest and tummy
Exercise 2b: Normalising breathing volume- finger blocking nostril
Exercise 2c: Normalising breathing volume- hands cupping face
Exercise 3: walking with diaphragm breathing
Exercise 4a: walking with breath holds to create light air hunger
Exercise 4a: walking with breath holds to create medium to strong air hunger
Exercise 5: Steps (light air hunger) for severe asthma, anxiety, panic attacks
Exercise 5: Steps (medium to strong air hunger) for children and teenagers
Exercise 6: Many small breath holds (mini pauses)
Exercise 7: Relaxation to create air hunger
For example,
if you are experiencing nasal congestion, constipation or excess mucus in your lungs – then exercise 1 or 5 offers the best relief. On the other hand, if you are having asthma symptoms, Ex 6 when practiced early on during the symptoms can often eliminate the symptoms.
The main exercises for children and teenagers to address breathing patterns are exercise 3 and 5. For persons with obstructive sleep apnea, the main exercise is Exercise 2. An experienced Buteyko instructor will advise the best exercises for the maximum effect. A number of Buteyko exercises are free on youtube. Check out our channel: buteykoclinic
https://buteykoclinic.com/breathing-exercises/
By practicing breathing exercises from the Buteyko Method you can experience more open airways and improved blood circulation in a matter of minutes. This alone is enough to demonstrate the relationship between your everyday breathing and state of health. The following paragraphs explore the exercises from the Buteyko Method and the reasoning behind them.
There are a lot of breathing exercises that can be performed in order to improve the oxygen usage in our bodies. Breathing exercises are good for plenty of reasons.
There is a common belief that the more air we breathe, the healthier we are. Few people realize that in order to increase blood flow and oxygen delivery to the tissues, breathing should be slowed down so that less air enters the body. You know that you are taking less air into the lungs than normal when you experience a tolerable feeling of air hunger.
Within a few minutes of continued slowing of the breath to experience air hunger, body temperature increases to indicate an improvement to blood circulation. At the same time, there is an increase to watery saliva in the mouth – traditionally observed in Yoga as activation of the body’s relaxation response.
In 1957 Ukrainian Dr. Konstantin Buteyko observed that unhealthy people have noticeable breathing during rest. Their breathing is often through the mouth, using the upper chest with a respiratory rate and volume greater than normal.
On the other hand, healthy people have regular, effortless and quiet breathing during rest. Their breathing is through the nose, driven by the diaphragm and with a normal respiratory rate and volume.
Over the span of four decades, Dr. Buteyko developed a program designed to normalize breathing volume. Using slow breathing and breath holds following an exhalation, the objective is to take less air into the lungs. With regular practice over a few weeks, breathing is brought towards normal with resultant improvements to a number of common complaints such as asthma, rhinitis, anxiety, panic attacks, and sleep disorders.
Buteyko breathing exercises are not dissimilar to exercises practiced by Yogis. During his research, Dr. Buteyko turned to Eastern breathing techniques and combined these with the science of Western Medicine.
Buteyko exercises are more direct and specifically tailored to each child and adult, regardless of condition. From the individual experiencing severe asthma and panic attacks to the healthy adult, a program is available depending on the age and health.
We also have an article on breathing exercises for asthma.
What Is The Control Pause?
Central to the method is a measurement called the Control Pause. This involves timing how long you can comfortably hold your breath following an exhalation. Having a control pause of less than 25 seconds is poor and 25 seconds to 35 seconds means there is room for improvement.
The goal is to reach a comfortable breath hold time of 40 seconds. The average control pause of students attending our clinics is around 15 seconds. Students attend to help improve their asthma, anxiety and sleep problems. With each 5 second improvement to their control pause, breathing becomes lighter and the student feels better.
Buteyko Method
The Buteyko Clinic Method consists of seven exercises with a number of variations. The foundation of the method is to breathe only through the nose both during day and sleep. Nasal breathing with tongue resting in the roof of the mouth helps to ensure that the airway is larger. This reduces the risk of sleep problems including obstructive sleep apnea.
At first, when the student switches to nasal breathing, they may experience a feeling that they are not getting enough air. This feeling of air hunger quickly goes away with practice of the Buteyko breathing exercises. The normal physiologically breathing mode of the human being is in and out through the nose.
Mouth breathing is just a bad habit often caused by a stuffy nose. There are different types of exercises in the Buteyko method. The first exercise of the Buteyko Method involves holding of the breath to decongest the nose- allowing the child or adult to make the switch to nasal breathing on a permanent basis.
Breathing through the nose is a great start to improving health. However, it is not enough. It is also important that breathing volume is normal and regular. Exercise 2 to 7 are specifically designed to help the student change their breathing patterns in order to help open their airways, improve their blood circulation and oxygen delivery throughout the body.
Buteyko Breathing Exercises
Below you can learn several buteyko breathing exercises. Make sure you do these breathing exercises correctly.
In the various books, webinars and online training courses offered by Buteyko Clinic International, breathing exercises are listed as follows:
Exercise 1: Nose unblocking exercise
Exercise 2a: Normalising breathing volume- hands on chest and tummy
Exercise 2b: Normalising breathing volume- finger blocking nostril
Exercise 2c: Normalising breathing volume- hands cupping face
Exercise 3: walking with diaphragm breathing
Exercise 4a: walking with breath holds to create light air hunger
Exercise 4a: walking with breath holds to create medium to strong air hunger
Exercise 5: Steps (light air hunger) for severe asthma, anxiety, panic attacks
Exercise 5: Steps (medium to strong air hunger) for children and teenagers
Exercise 6: Many small breath holds (mini pauses)
Exercise 7: Relaxation to create air hunger
For example,
if you are experiencing nasal congestion, constipation or excess mucus in your lungs – then exercise 1 or 5 offers the best relief. On the other hand, if you are having asthma symptoms, Ex 6 when practiced early on during the symptoms can often eliminate the symptoms.
The main exercises for children and teenagers to address breathing patterns are exercise 3 and 5. For persons with obstructive sleep apnea, the main exercise is Exercise 2. An experienced Buteyko instructor will advise the best exercises for the maximum effect. A number of Buteyko exercises are free on youtube. Check out our channel: buteykoclinic
https://buteykoclinic.com/breathing-exercises/
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The Life of Naropa
Born as a Bengali prince named Samantabhadra, Naropa (1016-1100)
rebelled at a young age against his royal training.
Eight years old, he demanded to go to Kashmir,
to follow an intellectual education with the best teachers of the age.
Three years later, he finally embarked upon the study of logic, science, grammar, rhetoric and art.
Meanwhile, his parents, according to the custom of the time,
had arranged for his marriage to Vimaladipi, a Brahmin girl.
The ceremony took place upon his return, but eight years later Naropa insisted on its dissolution, and promptly returned to Kashmir to be ordained as a monk, and to undertake further study.
Several years later, at twenty-eight, his interests drew him to Nalanda University, near Pullahari, famous for its Buddhist philosophers.
Naropa was such an intellectual that he became one of the leading scholars
of the University in due course.
🌸
Naropa Breathing
Slide the left fist along the right arm from the hand to the elbow and
then slap the left fist under the right armpit.
Lower and bend the right arm over the left fist and,
with the index finger of the right hand, block the left nostril by pressing the left side of the nose
and inhale slowly through the right nostril.
🌸
studybuddhism.com/en/advanced-studies/vajrayana/tantra
The Life of Naropa
Born as a Bengali prince named Samantabhadra, Naropa (1016-1100)
rebelled at a young age against his royal training.
Eight years old, he demanded to go to Kashmir,
to follow an intellectual education with the best teachers of the age.
Three years later, he finally embarked upon the study of logic, science, grammar, rhetoric and art.
Meanwhile, his parents, according to the custom of the time,
had arranged for his marriage to Vimaladipi, a Brahmin girl.
The ceremony took place upon his return, but eight years later Naropa insisted on its dissolution, and promptly returned to Kashmir to be ordained as a monk, and to undertake further study.
Several years later, at twenty-eight, his interests drew him to Nalanda University, near Pullahari, famous for its Buddhist philosophers.
Naropa was such an intellectual that he became one of the leading scholars
of the University in due course.
🌸
Naropa Breathing
Slide the left fist along the right arm from the hand to the elbow and
then slap the left fist under the right armpit.
Lower and bend the right arm over the left fist and,
with the index finger of the right hand, block the left nostril by pressing the left side of the nose
and inhale slowly through the right nostril.
🌸
studybuddhism.com/en/advanced-studies/vajrayana/tantra
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THE BREATH IS LIFE’S TEACHER
🌸
THE BREATH IS LIFE’S TEACHER
🌸
Observe me, says the Breath,
and learn to live effortlessly in the Present Moment.
Feel me, says the Breath, and feel the Ebb and Flow of Life.
Allow me, says the Breath, and I’ll sustain and nourish you,
filling you with energy and cleansing you of tension and fatigue.
Move with me, says the Breath, and I’ll invite your soul to dance.
Make sounds with me and I shall teach your soul to sing.
Follow me, says the Breath, and I’ll lead you out to the farthest reaches of the Universe,
and inward to the deepest parts of your inner world.
Notice, says the Breath, that I am as valuable to you coming or going… that every part of my cycle is as necessary as another… that after I’m released, I return again and again… that even after a long pause – moments when nothing seems to happen – eventually I am there.
Each time I come, says the Breath, I am a gift from Life.
And yet you release me without regret… without suffering… without fear.
Notice how you take me in, invites the Breath. Is it with joy… with gratitude…?
Do you take me in fully… invite me into all the inner spaces of your home? …
Or carefully into just inside the door? What places in you am I not allowed to nourish?
And notice, says the Breath, how you release me.
Do you hold me prisoner in closed up places in the body?
Is my release resisted… do you let me go reluctantly, or easily?
And are my waves of Breath, of Life, as gentle as a quiet sea,
softly smoothing sandy stretches of yourself….?
Or anxious, urgent, choppy waves…? Or the crashing tumult of a stormy sea…?
And can you feel me as the link between your inner and outer worlds…
feel me as Life’s exchange between the Universe and You?
The Universe breathes me into You…
You send me back to the Universe.
I am the flow of life between every single part and the Whole.
Your attitude to me, says the Breath, is your attitude to Life.
Welcome me… embrace me fully.
Let me nourish you completely, then set me free.
Move with me, dance with me, sing with me, sigh with me…
Love me. Trust me. Don’t try to control me.
I am the Breath.
Life is the Musician.
You are the flute.
And music – creativity – depends on all of us.
You are not the Creator… nor the Creation.
We are all a part of the process of Creativity…
You, Life, and me: the Breath.
🌸
Donna Martin
🌸
Donna is a Hakomi therapist, stress management
consultant and speaker based in Canada
and you can find out more at
http://www.donnamartin.net
🌸
and learn to live effortlessly in the Present Moment.
Feel me, says the Breath, and feel the Ebb and Flow of Life.
Allow me, says the Breath, and I’ll sustain and nourish you,
filling you with energy and cleansing you of tension and fatigue.
Move with me, says the Breath, and I’ll invite your soul to dance.
Make sounds with me and I shall teach your soul to sing.
Follow me, says the Breath, and I’ll lead you out to the farthest reaches of the Universe,
and inward to the deepest parts of your inner world.
Notice, says the Breath, that I am as valuable to you coming or going… that every part of my cycle is as necessary as another… that after I’m released, I return again and again… that even after a long pause – moments when nothing seems to happen – eventually I am there.
Each time I come, says the Breath, I am a gift from Life.
And yet you release me without regret… without suffering… without fear.
Notice how you take me in, invites the Breath. Is it with joy… with gratitude…?
Do you take me in fully… invite me into all the inner spaces of your home? …
Or carefully into just inside the door? What places in you am I not allowed to nourish?
And notice, says the Breath, how you release me.
Do you hold me prisoner in closed up places in the body?
Is my release resisted… do you let me go reluctantly, or easily?
And are my waves of Breath, of Life, as gentle as a quiet sea,
softly smoothing sandy stretches of yourself….?
Or anxious, urgent, choppy waves…? Or the crashing tumult of a stormy sea…?
And can you feel me as the link between your inner and outer worlds…
feel me as Life’s exchange between the Universe and You?
The Universe breathes me into You…
You send me back to the Universe.
I am the flow of life between every single part and the Whole.
Your attitude to me, says the Breath, is your attitude to Life.
Welcome me… embrace me fully.
Let me nourish you completely, then set me free.
Move with me, dance with me, sing with me, sigh with me…
Love me. Trust me. Don’t try to control me.
I am the Breath.
Life is the Musician.
You are the flute.
And music – creativity – depends on all of us.
You are not the Creator… nor the Creation.
We are all a part of the process of Creativity…
You, Life, and me: the Breath.
🌸
Donna Martin
🌸
Donna is a Hakomi therapist, stress management
consultant and speaker based in Canada
and you can find out more at
http://www.donnamartin.net
🌸
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