If you ﬁnd it difﬁcult to still the mind by applying one of the practices, then apply two at the same time.
While reducing your breathing, place attention on your inner body.
While feeling your inner body, put your senses on what is taking place around you. See, listen and feel.
While you do what you love to do, apply it with your full senses to stay present with time.
It’s about reducing your recurrent and repetitive thought activity.
Incorporating reduced breathing and stillness into your way of life will depend on how you are feeling. Using the Control Pause, state of health and age as a guide, the following approach will provide some insight.
Gentle approach: Not well, elderly or have a CP of less than 10 seconds:
• Nasal breathe at all times including at night;
• Gently use the nose unblocking exercise if necessary;
• Watch your thoughts; know what is going through your mind and determine how your thoughts create your mood and how your mood creates your thoughts;
• Feel your inner body during many ﬁve-minute pockets throughout the day;
• As you sit in nature or pet an animal such as a dog or cat, feel your inner body;
• Relax your inner body. If your tummy is tense, encourage it to relax through mental commentary;
• Keep your breathing calm at all times; reduce your breathing by relaxing your tummy and chest;
• Avoid excessive talking or other activities that increase breathing;
• Eat food in small quantities;
• Never push yourself during physical exercise beyond the point where you lose control of your breathing;
• Practice the Many Small Breath Holds exercise throughout the day and ensure gentle reduced breathing with light to medium air shortage. For example, practice two thousand small breath holds and reduced breathing for blocks of ﬁve minutes many times throughout the day. (You don’t have to count each breath hold; instead, do as many as possible.) The more severe your symptoms, the greater the number of breath holds and gentle reduced breathing you should undertake.
• Gentle walking each day with mouth closed.
• Use the nose unblocking exercise if your nose gets blocked;
• Keep your mouth closed at all times, including during sleep;
• Observe the antics of your mind and be aware of repetitive thought activity; step outside of thought.
• Feel your inner body for pockets of ﬁve minutes many times throughout the day. In school, put 70% of your attention on listening to your teacher and the remaining 30% on your inner body or reduced breathing;
• Use Many Small Breath Holds when you feel stressed;
• When you have no symptoms, walk with breath holds on the out breath for half an hour each day. For example, hold your breath while walking, on a trampoline, running, riding a horse or whatever physical exercise you like. While exercising, hold your breath for as long as possible without being stressed. At the end of the breath hold, calm your breathing as soon as possible.
• Be aware of the concept of reduced breathing and ensure that your breathing is quiet 24/7. It is not necessary to formally practise reduced breathing, but incorporate it into every activity you do. Remember that when you reduce your breathing, you are improving blood ﬂow and oxygenation of the brain. You are also stepping out of thought during this time.
• Ensure that you relax your tummy and chest. Keep your chest still as you breathe!
An adult with a very busy lifestyle:
• Reduce your breathing from the moment you wake up in the morning. For example, while lying in bed for a few minutes, reduce your breathing and create a need for air;
• Feel your inner body as often as you can throughout the day;
• Hold your breath and reduce your breathing. For example, while you are in the shower or washing your hair, hold your breath on the out breath and build up a good need for air;
• Reduce your breathing by relaxing your chest and tummy while you drive to work; ensure that your chest remains still;
• While you walk from your car to work, perform breath holds;
• Go for a 20-minute walk during your lunch break and do many breath holds throughout the walk;
• When you return from work, reduce your breathing in your car, while watching TV or reading a book, etc.;
• When faced with confrontation, bring attention immediately to your inner body. Start off ﬁrst with small situations. In time, you will be calmer regardless of what is taking place around you.
• If you need to challenge somebody, wait until your anger has passed and approach the individual while keeping most of your attention on your inner body.
• Watch out for repetitive thought processes, especially the recurrent thoughts that take so much of your time, reach no conclusion, create anger and tension and drain you of energy.
Ideally, spend a cumulative 90 minutes per day divided among reducing your breathing, exercising with your mouth closed and feeling the inner body. The best time to reduce your breathing is ﬁrst thing after waking, during the day and as the last thing at night. In addition, bring plenty of attention to your inner body. This will reward you many-fold.
Pay enough attention to your breathing to increase your CP by an extra 4 seconds each week. If your CP is not increasing from week to week, then pay more attention to your breathing or do the exercises formally by allocating sufﬁcient time to them each day.