If breathing exercises are to have a noticeable effect on your life, three things are absolutely essential: practice, practice and more practice! If you find the sheer variety of exercises in this book daunting, start with these simple programmes selected to meet common health needs and boost your performance at work and in sport. The suggestions are not a prescription, more a starting point – feel free to experiment, drawing up a routine to suit your body, mood and lifestyle. Before beginning a routine of breathing exercises, it is a good idea to assess your breath and posture (see pages 28–30), and cleanse your respiratory system with a neti pot (see page 31) or the Purifying Breath (see page 32). Practise on an empty stomach and allow yourself sufficient time to complete each exercise.
ADD (ATTENTION DEFICIT DISORDER)/ADHD (ATTENTION DEFICIT HYPERACTIVE DISORDER)
Try to keep children to a schedule, with set times for meals and sleep, homework and exercising (try also to cut down on TV and computer time). Practise these daily:
• Counting Backward (see page 47) for 3–5 minutes. You can turn this into a memory game – count 4 elephants, 3 monkeys, 2 tigers, 1 pig all on one exhalation.
• For older children, introduce Simple Alternate Nostril Breathing and Alternate Nostril Breathing (see pages 53 and 55).
• 4–6 rounds of Sun Salutation (see pages 58–61), then Lion Pose (see page 147).
When you feel anger building, focus on the breath at your nostrils or try 2:1 Breathing (see page 51). If prone to anger, read pages 46–7 and begin a daily routine including:
• 10–20 minutes sitting Watching your Breath (see page 27).
• At least 2 rounds of Moon Salutation (see pages 122–7).
• 3 rounds of Purifying Breath (see page 32).
• If new to breathing exercises, practise 10 repetitions of Single Nostril Breathing, then Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
CAUTION: AVOID SUN BREATHING AND ANY OTHER FORM OF HEATING EXERCISE.
Anxiety is often about the future, so ground yourself in the present by becoming aware of your breath and trying 2:1 Breathing (see page 51). Do the following daily, which also helps with pre-exam distress and calms before homework or revision:
• 10–20 minutes sitting Watching your Breath (see page 27), with your hands in Chin Mudra (see page 34), fingers pointing down, to help you feel more grounded.
• 6–12 rounds of Sun Salutation (see pages 58–61), then follow by holding Fish Pose (see page 101) for 1–3 minutes.
• If new to breathing exercises, begin with 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). When you have perfected the latter, try Alternate Nostril Breathing with a full retention (see page 55).
• Then add 5–10 rounds of Ujjayi Breathing (see page 137).
• Finish with Lion Pose (see page 147).
CAUTION: AVOID THE FIVE TIBETAN RITES, SUN BREATHING AND ANY OTHER FORM OF HEATING EXERCISE.
It is particularly important to cleanse your respiratory system with a neti pot (see page 31) and at least 3 rounds of Purifying Breath (see page 32), then do these daily:
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then add 5–10 rounds of Ujjayi Breathing (see page 137).
• Regulate your breath with 6–12 rounds of Sun Salutation (see pages 58–61), then hold Fish Pose (see page 101) for 1–3 minutes.
• Investigate Butyenko Method and try a regular practice of one or more of the following: Alexander Technique, Conscious Breathing or yoga (see page 157).
CAUTION: DO NOT DO BREATHING EXERCISES DURING AN ASTHMA ATTACK.
CHRONIC FATIGUE/LACK OF ENERGY/LETHARGY
You may have exhausted your resources with too frequent “fight or flight” reactions. Read pages 112–13 to trace possible causes and add these exercises to a daily routine:
• 6–12 relaxed rounds of Sun Salutation (see pages 58–61); rest between rounds.
• 3 gentle rounds of Purifying Breatrounds of Purifying Breathh (see page 32).
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then add 5–10 rounds of Ujjayi Breathing (see page 137) followed by 5 rounds of Interrupted Breathing (see page 119).
• 3–5 rounds of Bumblebee Breathing (see page 139).
Read pages 83–5, asking yourself the questions on page 85, and try the Vyana Visualization (see pages 86–7) as well as the following daily exercises:
• On alternate days practise 6–12 rounds of Sun Salutation (see pages 58–61) or the Five Tibetan Rites (see pages 78–81, building up to 21 repetitions of each exercise).
• Hold Headstand (see page 103) for 1–3 minutes (avoid if you have high blood pressure).
• 5 rounds of Purifying Breath (see page 32) (avoid with high blood pressure).
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then add 5–10 rounds of Ujjayi Breathing (see page 137) followed by 5–10 rounds of Sun Breathing (see page 71).
• 2–3 rounds of Bumblebee Breathing (see page 139).
When you need greater focus, stop and try Interrupted Breathing, including the “zig-zag” variation (see pages 118–19). To enhance concentration do these daily:
• Sit for at least 10–20 minutes of Watching your Breath (see page 27).
• 6–12 rounds of Sun Salutation (see pages 58–61), then follow by holding Headstand (see page 103) for 1–3 minutes.
• 3 rounds of Purifying Breath (see page 32).
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Box Breathing (see page 91).
To combat mild depression, try to amplify your breathing – increasing the amount of oxygen reaching your lungs, blood and cells has an uplifting effect. Begin by reading pages 46–7 and try to take 1–2 yoga classes each week. Practise the following daily:
• Five Tibetan Rites (see pages 78–81), building up to 21 repetitions of each exercise.
• Headstand (see page 103) and/or Fish Pose (see page 101) when you would like to change your perspective on the world.
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then add Ujjayi Breathing (see page 137), Sun Breathing (see page 71) and Interrupted Breathing (see page 119).
• Floating Breath (see page 145) tends to cultivate a feeling of lightness of being.
• Bumblebee Breathing (see page 139) lifts the higher energy centres (see pages 24–5).
Focus on your nourishing breath (see pages 62–81) and try to eat your main meal when your digestive fire is strongest – at noon, chewing well. To remove excess mucus from your system, try to cleanse with a neti pot daily (see page 31), practise diaphragmatic breathing (see pages 28–30) and practise the following exercises daily:
• Purifying Breath (see page 32) with Abdominal Lift (see page 73).
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Sandbag Breathing (see page 97) builds the abdominal muscles that aid digestion.
• For problems with your acid-alkaline balance, try Hissing Breath (see page 77).
• Abdominal Lift and Fire Purification (see page 73).
First read pages 52–7, then add the following exercises to your daily routine:
• 6–12 rounds of Sun Salutation (see pages 58–61), trying to stay aware of whether you are moving to the left or the right.
• Alternate Nostril Breathing (see page 55) to connect the right and left hemispheres of your brain. If new to breathing exercises, first try 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53) before building up to 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• 3–5 minutes Sealing Off Your Senses (see page 141).
First read pages 46–7 and pages 50–51, then practice 2:1 Breathing (see page 51) and add the following exercises to your daily routine:
• 6–12 rounds of Sun Salutation (see pages 58–61) followed by a 1–3 minute Headstand (see page 103) each morning.
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then add Sun Breathing (see page 71) to put the “spark” back into your life.
• Spend 10–20 minutes Walking with Your Breath (see pages 92–3) each morning and/or evening to get yourself moving and ready to move on.
• Loving-kindness Breathing (see page 99) – taking care to mention the person whom you are grieving for.
If symptoms such as sneezing and a runny nose make breathing exercises difficult, cleanse with a neti pot (see page 31) daily and at least 3 rounds of Purifying Breath (see page 32) each morning to keep your nasal pasages free from blockages. Try to avoid mucus-forming foods and add the following exercises to your daily routine:
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then add 5–10 rounds of Ujjayi Breathing (see page 137).
Pay attention to your diet and relaxation and practise the following exercises daily:
• Sit for 10–20 minutes Watching your Breath (see page 27).
• Experiment with gentle Interrupted Breathing (see page 119).
CAUTION: AVOID HEADSTAND, PURIFYING BREATH AND BELLOWS BREATH.
Try the following daily to promote relaxation, calm your body and induce sleep:
• Sit for 5–10 minutes Sealing Off Your Senses (see page 141) before bed.
• Cleanse blocked nasal passages with a neti pot (see page 31) before bed.
• As you lie in bed, practice 2:1 Breathing (see page 51).
• In the morning practice 3 rounds of Purifying Breath (see page 32).
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Hold Plough Pose (see page 147) for as long as you feel comfortable. Follow with Fish Pose (see page 101), holding for half as long to release tension in your neck.
Practising breath-awareness exercises is a good preparation for learning meditation techniques – try practising those recommended below daily. Also cleanse your respiratory system with a neti pot (see page 31) and at least 3 rounds of Purifying Breath (see page 32) every day:
• Sit in a meditative position (see pages 35–7) with your hands in Chin Mudra (see page 34), then spend 10–20 minutes Watching your Breath (see page 27).
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then begin to experiment with Box Breathing (see page 91).
• 5–10 minutes of Spinal Breathing (see page 121) or Sealing Off Your Senses (see page 141).
• Practise Headstand (see page 103) for 1–3 minutes before sitting to meditate.
Breathing exercises can reduce pain and lessen the number of attacks. Cleanse daily with a neti pot (see page 31) and at least 3 rounds of Purifying Breath (see page 32). If you hyperventilate during a migraine, breathe into a paper bag for 30 seconds, rest, then repeat until your breathing is more regular. Try to do the following daily:
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• 3–5 minutes Sealing Off Your Senses (see page 141) and Interrupted Breathing (see page 119).
CAUTION EXERCISES ARE PREVENTATIVE, DO NOT PRACTISE DURING A HEADACHE.
Read pages 114–15 and try at least one weekly pregnancy-yoga class. Explore the Lamaze Method, Bradley Method and Grantly Dick-Read Method and do this daily:
• Sit quietly for at least 10–20 minutes Watching Your Breath (see page 27) and/or spend 5–10 minutes Walking with your Breath (see pages 92–3).
• 10 repetitions of Single Nostril Breathing and Simple Alternate Nostril Breathing (see page 53).
• Sealing Off Your Senses (see page 141) and Bumblebee Breathing (see page 139).
• At least 2 rounds of Moon Salutation (see page 122–7).
CAUTION: AVOID ANY EXERCISES THAT INVOLVE PUMPING OR HOLDING YOUR BREATH, ABDOMINAL LIFT, ROOT AND CHIN LOCKS AND INVERTED POSES.
Seven to ten days before menstruation, progesterone levels peak, causing carbon-dioxide levels in your blood to drop. If, like many people, you tend to hyperventiliate, your levels will already be low and the further drop can contribute to irritability, cramps, headaches and tiredness. At this time, practise the following daily:
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then begin to experiment with Box Breathing (see page 91).
• At least 2 rounds of Moon Salutation (see page 122–7). Continue to practise this sequence of poses during your menstrual period.
To use breathing to enhance your sports performance, begin by sitting for 10–20 minutes daily Watching Your Breath (see page 27). Cleanse your respiratory system with a neti pot (see page 31) and by practising at least 3 rounds of Purifying Breath (see page 32) daily. Add the following exercises to your training regime:
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• 6–12 rounds of Sun Salutation (see pages 58–61) followed by a 3–5 minute Headstand (see page 103) to enhance your balance and stamina.
Try to remember the integral connection between feeling stressed, unhealthy breathing and poor posture. Read pages 110–13, then practise the Relaxation Breathing exercise on page 111. Feel free to experiment with any of the breathing exercises in this book, but try to practise the following daily:
• Sit for 10–20 minutes Watching your Breath (see page 27).
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Open your chest with Fish Pose (see page 101).
The Prana and Samana Visualizations (see pages 42–3 and 66–7) can offer a healthy alternative to eating when you feel frustrated and/or anxious. It is important to cleanse your respiratory system using a neti pot (see page 31) and at least 3 rounds of Purifying Breath (see page 32) daily, then add the following into your daily routine:
• 6–12 Sun Salutation Sequences (see pages 58–61).
• Hold Shoulder Stand (see page 146) for 1–3 minutes, Plough Pose (see page 147) for 2 minutes and Fish Pose (see page 101) for 1 minute.
• If new to breathing exercises, practise 10 rounds of Single Nostril Breathing, then of Simple Alternate Nostril Breathing (see page 53). After perfecting the latter, try 10 rounds of Alternate Nostril Breathing with a full retention (see page 55).
• Then add 5–10 rounds of Sun Breathing (see page 71).