Pause = stop and take three breaths
Highlighted areas - may be on your final exam                         

Breath and breathing techniques

Blessed are they who are intimate with their breath for they shall receive the “I am of the universe”
Knowledge gives us an opportunity to think differently than do differently allowing for different results throughout your entire body.

Breathing is a function of the diaphragm muscle the diaphram separates the chest organs "heart and lungs" from the abdomen and digestive organs.

Oxygen plays a vital role in the circulatory and respiratory systems. As we inhale oxygen purifies our blood by removing toxins and waste product that may be circulating thoughout our systems. Irregular breathing will hamper this purification process and cause waste product to remain in our systems. Digestion then becomes irregular leaving our tissues and organs undernourished.

Improper oxygen consumption may lead to fatigue and anxiety. As you practice various breathing exercises you will be more aware of  tension before it takes a hold on you. And will become skilled in relaxing  though your breath. Your neck and shoulders will release as they stop contacting with every breath you take.

Behind your nose is gas called nitric oxide not the nitric oxide laughing gas, this is different, this natural nitric oxide is sucked into your lungs and relaxes all the arteries as it gets into your bloodstream. This gas is a nero transmitter that stimulates the brain.

Over 70% of  waste product is eliminated through the breath and skin. When our blood is heavily oxygenated it becomes very difficult for viruses and bacteria to grow in our bodies. When we are in a difficult moment there is a tendency to hold our breath. When we hold our breath it locks in the moment of tension storing it in our cells. The more we do this the more the tension piles up and soon we are only using about 25% of the capacity to breath. Leaving us with the same low percentage of energy.

The majority of us use one of three kinds of breathing, upper, center, lower or full breathing which is required for maintaining good mental and physical health. Proper breathing is necessary for a healthy life and cleansing our inner body systems. The following breathing techniques are the suggestedl in reducing anger, anxiety, depression, fatigue, irritability, muscular tension and stress.

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 Superior breathing – primarily takes place in the chest and lungs. Also referred to as upper,  clavicle, shallow or collarbone breathing. This method of breathing takes place in the chest and lungs. Raises the rib cage, collarbone and shoulders. Superior breathing can be the cause of neck or head pain,  spine, arm and/or hand numbness which can result  in carpal tunnel syndrome symptoms. The forward head poison puts strain on the jaw and temporamandibular joints.

Possible reasons for upper breathing 

Full stomach 
Stomach ache
Tight close
Stress or tension
Asthma

This method of breathing has the least benefits for you. There is minimum space for the air to consume the upper lobes of the lungs and the ribcage has little expansion. The shoulders are raised to an abnormal height,  which eventually causes stress and tension on the neck and shoulders. 
 
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Medial breathing– primarily takes place in the middle of the lungs. Also referred to as middle, thoracic, intercostals or rib cage breathing. Like in upper breathing (shallow) the chest expands somewhat, and the lower diaphragm moves "up" and "down" the abdomen "in" and "out" somewhat. The difference is that the ribs expand sidewise instead  of upward. Medial breathing goes one step further then upper breathing. 

Possible reasons for middle breathing

Habit
Lung infections
Smokers 

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Inferior breathing- primarily takes place in the lower part of the chest and lungs. Also referred to as lower, abdominal, belly and or diaphragm breathing. Inhale push the stomach gently forward using no strain then exhaling allowing the stomach to return to its normal position.

Kids do superior and or center breathing naturally.

While laying down on your back place one hand on your chest and the other on your abdomen above your navel below the rib cage, observe your body movement. On the inhale your abdomen expands and your rib cage lowers. The exhale your abdomen sinks into your spine. To strengthen and increase awareness of the diaphragm muscle lay on your back and place a book on your abdomen while you breathe.

Benefits of Inferior or lower breathing

More air is taken in
The diaphragm acts like a second heart  improving circulation
Organs are massaged by the movement of the diaphragm
Benefits the solar plexus the nerve center
Improves digestion and immune system 
Removes compression on the neck, and nerves to the arms and hands
Relaxes the mind calms the body

Use abdominal breathing in stressful situations. Primarily the breathe takes place on the inhale through the nose slowly the exhale through pursed lips as if your are blowing out a candle placed a ½ of foot away from you. Notice while inhaling, feel the power and energy flow and while exhaling have it release.

Deepens  relaxation
Strengthens the nervous and respiratory systems
Improves concentration
Relieves,  stress, depression and hypertension 

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Increase your breath

Always begin with the exhale, inhale will follow naturally. Sit comfortably in an erect position exhale through your nose contracting the abdomen and release contacting quickly, immediate follow with another forceful exhalation. Inhale passively and effortless gradually increase the frequency

Cleans capillaries
Purifies the frontal portion of the brain
Aids in combating nervous disorders

Slowing down the breath
Inhale, count  slowly until you feel filled with your breath then hold for a count of three , exhale counting until your breath has expelled, count to three slowly repeat. After some practice you will notice a gradual increases in the length of time you use following your breath throughout the exhalation process.

Reduces blood pressure
Improves immune system
Calms the mind
Clears the thoughts
Practiced in meditation concentration techniques 

Alternative nostril technique
Primarily takes place in a seated position. Hold your nostril closed on the right side of your face while inhaling through your open left nostril counting to three, then exhale counting to three. Alternate nostrils while adding counts four then five then six repeating the cycle. If you feel blockage in the nasal area do not force the process purchase a knotty pot and rinse the sinus cavity with warm salt water. 

Treating fever
Cleanses liver , spleen
Blood purifier
Reduces blood pressure
Calms the nerves system 

Sit erect inhale slowly and deeply breathe though your nose. Let the inhalation pass through the throat. Gently plug your ears and close your eyes. Exhale slowly while humming feel the vibration

Good for the voice box
Pregnant and labor preparation
Promotes peace and joy

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Notice how your breath feels in your body, notice if and how your breathing as you exercise and throughout the day                                                                                                   
                                                                                                                        Trinity School of Therapeutic Massage