It takes a bit of practice. I almost gave it up since it wasn't working at first.
The Normal Breathing site is just too much. He needs a one page summary for beginners. He does have a simple ebook that you can buy. It's a good site once you know the basics.....but too much at first.
But here it is in a nutshell.
Before you start. Sit down for a few minutes and relax (like 5 minutes).
- Measure your starting pulse.
- Measure your Control Pause.
Here is a video on how to do the control pause. It measure how long before your cells say "I need some friggin oxygen". Make sure you pinch your nose to avoid small diaphragm movements bringing in air.
Then you are ready to do a session. It is basically meditating, only focusing on creating just a slight amount of air hunger. It takes some practice.
First try to relax your muscles. Do progressive relaxation, arms, legs, back, stomach muscles, neck, etc. Keeping doing your regular breathing.
I like to keep my hand on my belly. Take a couple of normal breaths that you would normally take. Then......start chopping ~20% of the top of your breath. ie your belly should not move out as far with each inhale.
Then start lengthening the exhale so it becomes long and slow. Try to make as long as you can.
Resist the urge to take a big breath, even though this is what you body is begging you to do. If your nervous system sneaks in a big gasp of air on you, hold you inhalation for ~10 seconds, then do a slow exhale again.
Note, the inhale should be quick. Like 2 seconds.
Then, if all that is going well.....at the end of your exhale, wait before starting the next inhale. (keep limiting your inhales to 80% of what you want).
But try not to be tense when you are doing this, which is not easy at first. Make sure you are using your diaphragm and not your abs to stop breathing in too much.
When each slow exhale, I throw in the Relaxation Response and say "Calm", "Relax", or "Love". This helps make sure you are relaxed. Again, I tend to combine meditation with reduced breathing.
At the end, measure your pulse and Control Pause again. You need to wait 2-minutes before measuring your control pause since your cells will be still hungry for oxygen.
If you have done it right, and relaxed while doing it, your pulse will decrease and your control pause will increase.
I find I need to do it for at least 15 minutes to see a big change. Like meditation, it seems to be better to avoid doing it right after eating.
Right now I do 15-minutes at 6am (now that I can get up at 6am
10-minutes before lunch (still get some benefit)
15-minutes before supper
25-minutes a couple of hours after supper.
And I do it will driving, walking, sometimes sitting at my desk.
Do expect a cleansing reaction if you practice intensely enough. You actually have to increase your CP to get this.
This might not feel too different that having a mini crash as far as energy goes. How I knew it was different is the increased bowel movements. As I said before, instead of my normal one in the morning, I am have 2 to 3 per day....and they are darker.
This book comes with a CD that sort of combines hypnosis / guided meditation / reduced breathing. Very good...as is the book.
Actually, I think it's the same guy as the above You tube video. Sounds just like him.
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