Breathing 2

EXERCISE NO.4 RATIO BREATHING.
Continue breathing smoothly, gently, and deeply. To make the inbreath and outbreath equal in length, you can count. For example, In 2 3 4 Out 2 3 4.

You can also hold your breath between inbreath and outbreath and between outbreath and inbreath. For example, In 2 3 4 Hold 2 Out 2 3 4 Hold 2. This could be expressed as a 4:2:4:2 breathing ratio. You can also use a 4:4:4:4 breathing ratio €“ In 2 3 4 Hold 2 3 4 Out 2 3 4 Hold 2 3 4 In€¦etc.
You can practise gradiently and comfortably increasing multiples of both the 1:1, 2:1:2:1, and 1:1:1:1 ratio. You can also switch over from mental counting to feeling your own heart beat with your fingertips, or your mind.
EXERCISE NO.5 AGNISARA
Pull in your belly and push out your chest.
Push out your belly and shrink your chest.
Repeat rhythmically.
Once this is easy, take a deep breath in, then out. Hold the breath out. Then do the above keeping your breath held out. When you need to breathe, have a rest, and take a few relaxed deep breaths. Then repeat several times.
EXERCISE NO.6 ABDOMINAL BREATHING
Begin by sitting with good posture or lying down, smiling, with relaxed tongue, jaw, and hands, and with both hands on your abdomen. If lying, you may wish to bend your knees for more comfort.
As your breath flows in, feel your abdomen expand, pushing your hands towards the ceiling/sky. As your breath flows out, feel your abdomen pull in, pulling your hands towards the floor/ground.
Continue breathing smoothly, gently, and deeply. Make the inbreath and outbreath equal in length. Then proceed as for ratio breathing if desired.
Your breathing can be so gentle that you can't hear it, and will naturally become longer and longer, and smoother and smoother.
Once you have this down pat, then practise expanding and contracting the abdomen at the sides and the back, as well as at the front. This produces an effect like inflating and deflating a tyre that is all the way around your waistline, not just at the front. Placing your hands at the sides of your waistline with thumbs behind and fingers in front may be helpful.

EXERCISE NO.7 REVERSE ABDOMINAL BREATHING
or MONKEY CLOUD BREATHING
Begin by sitting with good posture or lying down, smiling, with relaxed tongue, jaw, and hands, and with your right hand on your abdomen, and your left hand on your chest. If lying, you may wish to bend your knees for more comfort.
As your breath flows in, feel your abdomen pull in and your chest push out, pulling your right hand towards the floor/ground, and pushing your left hand towards the ceiling/sky. As your breath flows out, feel your abdomen push out and your chest pull in, pushing your right hand towards the ceiling/sky, and pulling your left hand towards the floor/ground.
Continue breathing smoothly, gently, and deeply. Make the inbreath and outbreath equal in length. Then proceed as for ratio breathing if desired.
Your breathing can be so gentle that you can't hear it, and will naturally become longer and longer, and smoother and smoother.
Once you have this down pat, then practise expanding and contracting the abdomen and chest at the sides and the back, as well as at the front. This produces an effect like inflating and deflating a tyre that is all the way around your body, not just at the front. Placing your hands at the sides of your waistline with thumbs behind and fingers in front may be helpful. Make sure you feel the breath inflating the sides and back of your rib cage, right up underneath your armpits and between your shoulder blades.