The following exercises have been derived from Dr. M. T. Morter, the developer of Bio-Energetic Synchronization Technique as well as a yoga. In yoga, breath is called "Prana". It also means "life itself; it is the very essence of that which energizes you, all beings on this planet, it even energizes the inanimate world, extending out into the whole universe. Pranayama is a practice of having full control of that energizing principle within your body and life. Imagine what it would be like to have complete control in your life! It is available to you, and as you practice you will find peace in your life is only a breath away.
The intention of this practice is focused on good health, as it works to keep the involuntary controlling systems (subconscious control) of your body in balance, leaving you with greater choice in your life to experience it the way you desire, rather than responding like you always have in the past. It also balances vital energies in your body and mind, and purifies the whole nervous system, as to make it more capable of responding to your will as you call in control of your sense-urges, having more sensitive and subtle mental powers, as well as understanding your higher divine nature as a being on this planet. If you check in with your heart, you will find that there is a beautiful, radiant diamond in the deepest center. You know this is true for you, and maybe you have not been showing that radiance and brilliance in your greatest way. Now you can feel free, comfortable to express yourself and your beauty, knowing you are worthy of receiving that same beauty and radiance back into your life.
Conscious Breathing:
*Note: No information or exercises in this site are intended to diagnose, cure or treat disease or illness. If you are concerned about your health visit your primary health care provider. Thank you.
Practice 1:
This is a 4-step breathing process that is designed to balance the nervous system, allowing you to become less reactive to your environment and assist you in living in a state of Purposeful Choice and Action.
Turn off your phone and eliminate any distractions for the next few minutes.
Light a candle if you like, setting an intention as you come into a new place of awareness. Begin with a comfortable seat, rooting down through the tailbone and lifting your heart. Check in with your alignment, bringing the ears over the shoulders and the shoulders over the hips. Do a few Kegel’s before you begin so you become aware of the exact place you want to feel your breath move.
Step One:
Begin by taking a deep breath in, filling and expanding your lungs completely. Imagine your lungs fill your entire torso. This will feel like you are breathing in all the way into your pelvic floor. If you cannot feel it, simply imagine it. You will soon begin to open that area of your body and create greater connection to the Earth. As you connect with the Earth in this way, you are actually bringing your awareness to the foundational support it continually offers you.
As you inhale, slowly count to four. On four, your lungs will be completely expanded as you allow your shoulder blades to melt down your back.
Step Two:
Pause, holding your breath in for a count of four. This is a gentle hold, simply a pause, and the perfect time to feel gratitude for the moment.
Step Three:
Slowly release your breath, exhaling to the count of four. On four, all of your air will be completely released. As you release your breath, release any lingering resistance and/or negativity.
Step Four:
Pause, holding your breath for a count of four. This again is a gentle hold, simply a pause, and the perfect time to feel gratitude for something wonderful in your life…
*Continue this cycle five times and build up as you progress.
Practice 2:
Abdominal Breathing
Throughout this practice breath through your nose as much as possible.
You can use sound breath, or ujjayi breath, to create a point of focus.
Place your hands on your tummy and bring your focus to that area of the body.
Exhale feeling the abdomen going in towards the spine.
Inhale and fill the abdomen, swell it out like a balloon.
Exhale slowly and continuously, bringing the navel back in towards the spine.
During your practice, keep your shoulders and chest relaxed and your spine tall and erect without slumping. As you inhale and fill your tummy up, keep the rest of your torso still, isolating all of your movement to the abdominal area as you breathe. Exhale slowly.
Close your eyes and focus on the breathing, the breath is flowing in and out and you are working to strengthen and control the diaphragm. Inhale, fill the abdomen, exhale slowly and continuously.
Practice this breath for five minutes twice a day and anytime you're feeling stressed or anxious.
Enjoy the peace and serenity in your life!
Feel the gratitude within your heart.
Practice 3:
Once you are comfortable with abdominal breathing you can build up to the full yogic breath.
Start by filling the tummy with air. As you inhale, the tummy swells out.
Keep the tummy full as you continue to inhale into your chest expanding wide through the intercostal muscles (muscles between the ribs). Your whole rib cage should expand evenly as you breathe in completely.
Finish your inhale by lifting your shoulders very slightly, allowing you to take in even more air. Your entire torso should feel full and expanded, yet relaxed. This is how you use the greatest lung capacity.
Control your exhale, allowing the air to release slowly.
Begin first by relaxing your shoulders, second relax the chest keeping your tummy full.
Finally finish the exhale by squeezing the air out of the tummy and pulling the belly button in towards the spine.
Continue this process trying to separate your inhale and exhale into 3 parts each. Inhaling to the sequence of tummy, chest, shoulders, and exhaling in reverse - shoulders, chest, tummy.
Close your eyes and let your mind become centered. Each inhale focus on depth. As you draw the air deep into your body think of the energy you are drawing into yourself. Connect to that energy and allow it to heal you mentally and physically. You may want to imagine yourself drawing in white light. Each exhale focus on lengthening the exhale, eventually making the exhalation last twice as long as the inhalation. As you exhale envision yourself letting go of all that does not serve you and your mental/physical health. Exhale away stress, worry, disease, discomfort, etc. Imagine it all leaving your body, imagine yourself letting go until all you have left is that which is serving you and your higher purpose.
You will eventually want to obtain the goal of being able to inhale for 8 counts and exhale for 16.
Namaste!
