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nose breathing
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It is of vital importance to practice reduced breathing every day. After all chronic hyperventilation is a habit and the only way to change a habit is to practice doing the opposite. By doing so your brain recognises this new activity as habit and it becomes your natural tendency. It is often said that a ballerina dancer must practice each move 60 times in order for it to become embedded in the brain and to be seen as a natural movement. Similarly, we need at least 60 reduced breathing sessions for our brain to equate this new activity as our natural breathing tendency.

Every day you should follow this reduced breathing format.

  1. Sit for five to ten minutes relaxing
  2. Measure your CP
  3. Practise five minutes of relaxation to create air shortage
  4. CP + 5 seconds*
  5. Practise five minutes of relaxation to create air shortage
  6. CP + 10 seconds
  7. Practise five minutes of relaxation to create air shortage
  8. CP + 10 seconds
  9. Practise five minutes of relaxation to create air shortage
  10. Wait five minutes and measure your final CP. Your final CP should be twenty percent higher than at the start.

* CP + 5 seconds: if your CP is 10 seconds, then CP+5 seconds amounts to a breath hold of 15 seconds. Initially, it is better to do this when you are not distracted. Go to a quiet room. Turn off your mobile phone. Over time, you will be able to allow your breathing to relax and become quiet in any situation.

Practice this format daily and keep a record of your control pause. An increase in your control pause is an indication that your breathing is moving in the right direction.

SUMMARY

  • Try not to deliberately interfere with your breathing by tensing your muscles to breathe less
  • Instead use mental commands and encouragement to reduce your breathing
  • Incorporate reduced breathing through relaxation into your way of life
  • Be aware of your breathing throughout the day
  • Eliminate sighs and breaths through the mouth
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