Voice of Power

Complete Breathing Sequence - Easy Print Version
by Jana Runnalls

1.  THE COMPLETE BREATH:

Sit or stand comfortably, loose and relaxed in your body, breathe in through the nose for the count of 8 (closing the throat and slowing the breath right down) filling up your entire body with breath from the abdominal area. Feel your body fill in three stages, abdomen, rib cage, Hold the breath for the count of 4, then breathe out through the nose for 8, emptying from the bottom, then middle, then top.

2. THE WALKING BREATH:

Walking and breathing in rhythm: each count is a step: breathe in through the nose for 8, hold for 4, out through the mouth for 8, then hold the out breath for 4. Continuous walk in a circle, 8-4-8-4 feeling the rhythm, following the beat!

3. THE TREE OF LIFE:

Place your palms together in front of your abdomen (the root of the tree), bring them up in front of your body, up over your head, spread your arms wide open, imagining them like branches, then bring them back down each side, palms facing downwards. Breathe in through the nose for 8, hold for 4, breathe out through a small opening in the mouth for 16, co-ordinating the breath with the movements.

4. THE CLEANSING BREATH:

Place your hand over your stomach, breathe in through the nose for 8, hold for 4, then breathe out with 4 short sharp bursts through a small opening in the mouth (like it's a valve, controlling the flow of breath). Really PUSH from the diaphragm with 3 short bursts, one long one, really emptying the lungs.

5. CHEST EXPANSION:

Breathe in through the nose for 8, bringing your arms up in front of you, fists clenched, hold the breath for the time it takes you to draw your fists back to your shoulders 8 times, then breathe out forcefully through a small opening in the mouth bringing your arms back down.

6. CHEST TAPPING:

 Tap over the top of your chest with your fingertips as you breathe in through the nose for 8, hold the breath for 8, banging your chest with your fists (loosening the tension), breathe out through a small opening in the mouth for 8, tapping the chest again, releasing any stress or tension.

7. HAPPY BREATH: 

Suck the breath in through a small opening in the mouth 8 times, puff it out 8 times, really tuning into the rhythm.

8. ALTERNATE NOSTRIL BREATHING:

Place first two fingers of your right hand between your eyebrows, close your right nostril with your thumb, breathe in through the left nostril for 8, close the left nostril with the ring finger for the count of 4, then breathe out through the right nostril for 8. Breathe in again immediately through the right nostril for 8, hold for 4, then out through the left for 8. Keep repeating the pattern.