Breathing exercises for the improvement of physical and mental health
I have been reading a few books on breathing which all speak of the same method, which also seems to be what the Wim Hof Method [1] is about. This led me to want to put together what I thought unique and interesting together, so anyone interested can give them a try, I would love to hear what your experiences are.
Extracts from the first book (from 1903) [2]:
“BREATH IS LIFE”
[…] The Yogi practices exercises by which he attains control of his body and is enabled to send to any organ or part an increased flow of vital force or “prana”, thereby strengthening and invigorating the part or organ. He knows all that his Western scientific brother knows about the physiological effect of correct breathing, but he also knows that the air contains more than oxygen and hydrogen and nitrogen, and that something more is accomplished than the mere oxygenating of the blood. He knows something about “prana,” of which his Western brother is ignorant, he is fully aware of the nature and manner of handling that great principle of energy and is fully informed as to its effect upon the human body and mind. He knows that by rhythmical breathing one may bring himself into harmonious vibration with nature and aid in the unfoldment of his latent powers. He knows that by controlled breathing he may not only cure disease in himself and others, but also practically do away with fear and worry and the baser emotions. […]
THE EXOTERIC THEORY OF BREATH
[…] The combustion arising from the change in the waste products generates heat and equalizes the temperature of the body. Good breathers are not apt to “take cold” and they generally have plenty of good warm blood which enables them to resist the changes in the outer temperature. In addition to the above-mentioned important processes, the act of breathing gives exercise to the internal organa and muscles, which feature is generally overlooked by the Western writers on the subject, but which the Yogis fully appreciate. In imperfect or shallow breathing, only a portion of the lung cells are brought into play, and a great portion of the lung capacity is lost, the system suffering in proportion to the amount of under-oxygenation. […]
THE ESOTERIC THEORY OF BREATH
[…] The oxygen in the air is appropriated by the blood and is made use of by the circulatory system. The prana in the air is appropriated by the nervous system and is used in its work. And as the oxygenated blood is carried to all parts of the system, building up and replenishing, so is the prana carried to all parts of the nervous system, adding strength and vitality. If we think of prana as being the active principle of what we call “vitality”, we will be able to form a much clearer idea of what an important part it plays in our lives. Just as is the oxygen in the blood used up by the wants of the system, so the supply of prana taken up by the nervous system is exhausted by our thinking, willing, acting, etc., and in consequence constant replenishing is necessary. Every thought, every act, every effort of the will, every motion of a muscle, uses up a certain amount of what we call nerve force, which is really a form of prana. To move a muscle the brain sends out an impulse over the nerves, and the muscle contracts, and so much prana is expended. When it is remembered that the greater portion of prana acquired by man comes to him from the air inhaled, the importance of proper breathing is readily understood.
NOSTRIL-BREATHING VERSUS MOUTH-BREATHING
[…] The breathing mechanism of Man is so constructed that he may breathe either through the mouth or nasal tubes, but it is a matter of vital importance to him which method he follows, as one brings health and strength and the other disease and weakness.
It should not be necessary to state to the student that the proper method of breathing is to take the breath through the nostrils, but alas! the ignorance among civilized people regarding this simple matter is astounding. We find people in all walks of life habitually breathing through their mouths and allowing their children to follow their horrible and disgusting example.
[…] The organs of respiration have their only protective apparatus, filter, or dust-catcher, in the nostrils. When the breath is taken through the mouth, there is nothing from mouth to lungs to strain the air, or to catch the dust and other foreign matter in the air. From mouth to lungs the dirt or impure substance has a clear track, and the entire respiratory system is unprotected. And, moreover, such incorrect breathing admits cold air to the organs, thereby injuring them. Inflammation of the respiratory organs often results from the inhalation of cold air through the mouth. The man who breathes through the mouth at night, always awakens with a parched feeling in the mouth and a dryness in the throat. He is violating one of nature’s laws and is sowing the seeds of disease. […]
THE FOUR METHODS OF RESPIRATION
[…] The Yogis classify Respiration into four general methods, viz:
1. High Breathing
2. Mid Breathing
3. Low Breathing
4. Yogi Complete Breathing
We will give a general idea of the first three methods, and a more extended treatment of the fourth method, upon which the Yogi Science of Breath Is largely based. […]
High Breathing
This form of breathing is known to the Western world as Clavicular Breathing, or Collarbone Breathing. One breathing in this way elevates the ribs and raises the collarbone and shoulders, at the same time drawing in the abdomen and pushing its contents up against the diaphragm, which in turn is raised. The upper part of the chest and lungs, which is the smallest, is used, and consequently but a minimum amount of air enters the lungs, in addition to this, the diaphragm being raised, there can be no expansion in that direction. A study of the anatomy of the chest will convince any student that in this way a maximum amount of effort is used to obtain a minimum amount of benefit. […]
Mid Breathing
This method of respiration is known to Western students as Rib Breathing, or Inter-Costal Breathing, and while less objectionable than High Breathing, is far inferior to either Low Breathing or to the Yogi Complete Breath. In Mid Breathing the diaphragm is pushed upward, and the abdomen drawn in. The ribs are raised somewhat, and the chest is partially expanded. […]
Low Breathing
This form of respiration is far better than either of the two preceding forms, and of recent years many Western writers have extolled its merits, and have exploited it under the names of “Abdominal Breathing”, “Deep Breathing”, “Diaphragmic Breathing”, etc., etc., and much good has been accomplished by the attention of the public having been directed to the subject, and many having been induced to substitute it for the inferior and injurious methods above alluded to. Many “systems” of breathing have been built around Low Breathing, and students have paid high prices to learn the new (?) systems. […]
Yogi Complete Breathing
Yogi Complete Breathing includes all the good points of High Breathing, Mid Breathing and Low Breathing, with the objectionable features of each eliminated. It brings into play the entire respiratory apparatus, every part of the lungs, every air-cell, every respiratory muscle. The entire respiratory organism responds to this method of breathing, and the maximum amount of benefit is derived from the minimum expenditure of energy. The chest cavity is increased to its normal limits in all directions and every part of the machinery performs its natural work and functions. One of the most important features of this method of breathing is the fact that the respiratory muscles are fully called into play, whereas in the other forms of breathing only a portion of these muscles are so used. […]
HOW TO ACQUIRE THE YOGI COMPLETE BREATH
[…] The following simple exercise will give you a clear idea of what the Complete Breath is:
1. Stand or sit erect. Breathing through the nostrils, inhale steadily, first filling the lower part of the lungs, which is accomplished by bringing into play the diaphragm, which descending exerts a gentle pressure on the abdominal organs, pushing forward the front walls of the abdomen. Then fill the middle part of the lungs, pushing out the lower ribs, breastbone and chest. Then fill the higher portion of the lungs, protruding the upper chest, thus lifting the chest, including the upper six or seven pairs of ribs. In the final movement, the lower part of the abdomen will be slightly drawn in, which movement gives the lungs a support and also helps to fill the highest part of the lungs. At first reading it may appear that this breath consists of three distinct movements. This, however, is not the correct idea. The Inhalation is continuous, the entire chest cavity from the lowered diaphragm to the highest point of the chest in the region of the collarbone, being expanded with a uniform movement. Avoid a jerky series of inhalations and strive to attain a steady continuous action. Practice will soon overcome the tendency to divide the inhalation into three movements and will result in a uniform continuous breath. You will be able to complete the inhalation in a couple of seconds after a little practice.
2. Retain the breath a few seconds.
3. Exhale quite slowly, holding the chest in a firm position and drawing the abdomen in a little and lifting it upward slowly as the air leaves the lungs. When the air is entirely exhaled, relax the chest and abdomen. A little practice will render this part of the exercise easy, and the movement once acquired will be afterwards performed almost automatically.
It will be seen that by this method of breathing all parts of the respiratory apparatus is brought into action and all parts of the lungs, including the most remote air cells, are exercised. The chest cavity is expanded in all directions. You will also notice that the Complete Breath is really a combination of Low, Mid and High Breaths, succeeding each other rapidly in the order given, in such a manner as to form one uniform, continuous, complete breath. […]
PHYSIOLOGICAL EFFECT OF THE COMPLETE BREATH
[…] The practice of the Complete Breath will make any man or woman immune to Consumption and other pulmonary troubles and will do away with all liability to contract “colds”, as well as bronchial and similar weaknesses. Consumption is due principally to lowered vitality attributable to an insufficient amount of air being inhaled. The impairment of vitality renders the system open to attacks from disease germs. Colds may often be prevented by practicing a little vigorous Complete Breathing whenever you feel that you are being unduly exposed. When chilled, breathe vigorously a few minutes, and you will feel a glow all over your body. Most colds can be cured by Complete Breathing and partial fasting for a day. […]
The quality of the blood depends largely upon its proper oxygenation in the lungs, and if it is under-oxygenated it becomes poor in quality and laden with all sorts of impurities and the system suffers from lack of nourishment and often becomes actually poisoned by the waste products remaining uneliminated in the blood. […]
CLEANSING BREATH
[…] This Cleansing Breath ventilates and cleanses the lungs, stimulates the cells and gives a general tone to the respiratory organs, and is conducive to their general healthy condition. Besides this effect, it is found to greatly refresh the entire system. Speakers, singers, etc., will find this breath especially restful, after having tired the respiratory organs.
1. Inhale a Complete Breath
2. Retain the air a few seconds
3. Pucker up the lips as if for a whistle (but do not swell out the cheeks), then exhale a little air through the opening, with considerable vigor. Then stop for a moment retaining the air and then exhale a little more air. Repeat until the air is completely exhaled. Remember that considerable vigor is to be used in exhaling the air through the opening in the lips
This breath will be found quite refreshing when one is tired and generally “used up”. […]
NERVE VITALIZING BREATH
[…] This exercise brings a stimulating pressure to bear on important nerve centers, which in turn stimulate and energize the entire nervous system and send an increased flow of nerve force to all parts of the body.
1. Stand erect
2. Inhale a Complete Breath, and retain same
3. Extend the arms straight in front of you, letting them be somewhat limp and relaxed, with only sufficient nerve force to hold them out
4. Slowly draw the hands back toward the shoulders, gradually contracting the muscles and putting force into them, so that when they reach the shoulders the fists will be so tightly clenched that a tremulous motion is felt
5. Then, keeping the muscles tense, push the fists slowly out and then draw them back rapidly (still tense) several times
6. Exhale vigorously through the mouth
7. Practice the Cleansing Breath
The efficiency of this exercise depends greatly upon the speed of the drawing back of the fists, and the tension of the muscles and, of course, upon the full lungs. […]
VOCAL BREATH
[…] The exercise given below will in time render their voices soft, beautiful and flexible, imparting to it that indescribable, peculiar floating quality, combined with great power, to the student who practices it faithfully. It is to be understood, of course, that this form of breath is to be used only as an occasional exercise and not as a regular form of breathing.
1. Inhale a Complete Breath very slowly, but steadily, through the nostrils, taking as much time as possible in the inhalation
2. Retain for a few seconds
3. Expel the air vigorously in one great breath, through the wide opened mouth
4. Rest the lungs by the Cleansing Breath
[…] The timbre, quality and power of a voice depends not alone upon the vocal organs in the throat, but that the facial muscles, etc., have much to do with the matter. […]
THE SEVEN YOGI DEVELOPING EXERCISES
The following are the seven favorite exercises of the Yogis for developing the lungs, muscles, ligaments, air cells, etc. They are quite simple but marvelously effective. […]
THE RETAINED BREATH
[…] The Yogis have found that an occasional holding of the breath, after the lungs have been filled with the Complete Breath, is very beneficial, not only to the respiratory organs but to the organs of nutrition, the nervous system and the blood itself. They have found that an occasional holding of the breath tends to purify the air which has remained in the lungs from former inhalations, and to more fully oxygenate the blood. They also know that the breath so retained gathers up all the waste matter and when the breath is expelled it carries with it the effete matter of the system and cleanses the lungs, just as a purgative does the bowels.
1. Stand erect
2. Inhale a Complete Breath
3. Retain the air as long as you can comfortably
4. Exhale vigorously through the open mouth
5. Practice the Cleansing Breath
At first you will be able to retain the breath only a short time, but a little practice will also show a great improvement. Time yourself with a watch if you wish to note your progress.
LUNG CELL STIMULATION
This exercise is designed to stimulate the air cells in the lungs, but beginners must not overdo it, and in no case should it be indulged in too vigorously. Some may find a slight dizziness resulting from the first few trials, in which case let them walk around a little and discontinue the exercise for a while.
1. Stand erect, with hands at sides
2. Breathe in very slowly and gradually
3. While inhaling, gently tap the chest with the fingertips, constantly changing position
4. When the lungs are filled, retain the breath and pat the chest with the palms of the hands
5. Practice the Cleansing breath
This exercise is very bracing and stimulating to the whole body […]. Many of the air cells of the lungs become inactive by reason of incomplete breathing, and often become almost atrophied. […]
RIB STRETCHING
[…] In proper breathing, the ribs play an important part, and it is well to occasionally give them a little special exercise in order to preserve their elasticity.
1. Stand erect
2. Place the hands one on each side of the body, as high up under the armpits as convenient, the thumbs reaching toward the back, the palms on the side of the chest and the fingers to the front over the breast
3. Inhale a Complete Breath
4. Retain the air for a short time
5. Then gently squeeze the sides, at the same time slowly exhaling
6. Practice the cleansing breath
Use moderation in this exercise and do not overdo it.
CHEST EXPANSION
[…] This exercise is very good for the purpose of restoring natural conditions and gaining chest expansion.
1. Stand erect
2. Inhale a Complete Breath
3. Retain the air
4. Extend both arms forward and bring the two clenched fists together on a level with the shoulder
5. Then swing back the fists vigorously until the arms stand out straight sideways from the shoulders
6. Then bring back to Position (4), and swing to Position (5). Repeat several times
7. Exhale vigorously through the opened mouth
8. Practice the Cleansing Breath
Use moderation and do not overdo this exercise.
WALKING EXERCISE
1. Walk with head up, chin drawn slightly in, shoulders back, and with measured tread
2. Inhale a Complete Breath, counting (mentally) — 1, 2, 3, 4, 5, 6, 7, 8 — one count to each step, making the inhalation extend over the eight counts
3. Exhale slowly through the nostrils, counting as before — 1, 2, 3, 4, 5, 6, 7, 8 — one count to a step
4. Rest between breaths, continuing walking and counting — 1, 2, 3, 4, 5, 6, 7, 8 — one count to a step
5. Repeat until you begin to feel tired. Then rest for a while, and resume at pleasure. Repeat several times a day
Some Yogis vary this exercise by retaining the breath during a — 1, 2, 3, 4 — count, and then exhale in an eight-step count. Practice whichever plan seems most agreeable to you.
MORNING EXERCISE
1. Stand erect in a military attitude, head up, eyes front, shoulders back, knees stiff, hands at sides
2. Raise body slowly on toes, inhaling a Complete Breath, steadily and slowly
3. Retain the breath for a few seconds, maintaining the same position
4. Slowly sink to first position, at the same time slowly exhaling the air through the nostrils
5. Practice Cleansing Breath
6. Repeat several times, varying by using right leg alone, then left leg alone
STIMULATING CIRCULATION
1. Stand erect
2. Inhale a Complete Breath and retain
3. Bend forward slightly and grasp a stick or cane steadily and firmly, and gradually exerting your entire strength upon the grasp
4. Relax the grasp, return to first position, and slowly exhale
5. Repeat several times
6. Finish with the Cleansing Breath
This exercise may be performed without the use of a stick or cane, by grasping an imaginary cane, using the will to exert the pressure. The exercise is a favorite Yogi plan of stimulating the circulation by driving the arterial blood to the extremities and drawing back the venous blood to the heart and lungs that it may take up the oxygen which has been inhaled with the air. […]
SEVEN MINOR YOGI EXERCISES
[…] Although we have styled these exercises “minor exercises”, they are quite valuable and useful […]. They give one a condensed course in “Physical Culture” and “Lung Development”. […]
EXERCISE I
1. Stand erect with hands at sides
2. Inhale a Complete Breath
3. Raise the arms slowly, keeping them rigid until the hands touch overhead
4. Retain the breath a few minutes with hands over head
5. Lower hands slowly to sides, exhaling slowly at same time
6. Practice Cleansing Breath
EXERCISE II
1. Stand erect, with arms straight in front of you
2. Inhale a Complete Breath and retain
3. Swing arms back as far as they will go; then back to first position; then repeat several times, retaining the breath all the while
4. Exhale vigorously through mouth
5. Practice Cleansing Breath
EXERCISE III
1. Stand erect with arms straight in front of you
2. Inhale a Complete Breath
3. Swing arms around in a circle, backward, a few times. Then reverse a few times, retaining the breath all the while. You may vary this by rotating them alternately like the sails of a windmill
4. Exhale the breath vigorously through the mouth
5. Practice Cleansing Breath
EXERCISE IV
1. Lie on the floor with your face downward and palms of hands flat upon the floor by your sides
2. Inhale a Complete Breath and retain
3. Stiffen the body and raise yourself up by the strength of your arms until you rest on your hands and toes
4. Then lower yourself to original position. Repeat several times
5. Exhale vigorously through your mouth
6. Practice Cleansing Breath
EXERCISE V
1. Stand erect with your palms against the wall
2. Inhale a Complete Breath and retain
3. Lower the chest to the wall, resting your weight on your hands
4. Then raise yourself back with the arm muscles alone, keeping the body stiff
5. Exhale vigorously through the mouth
6. Practice Cleansing Breath
EXERCISE VI
1. Stand erect with arms “akimbo,” that is, with hands resting around the waist and elbows standing out
2. Inhale a Complete Breath and retain
3. Keep legs and hips stiff and bend well forward, as if bowing, at the same time exhaling slowly
4. Return to first position and take another a Complete Breath
5. Then bend backward, exhaling slowly
6. Return to first position and take a Complete Breath
7. Then bend sideways, exhaling slowly. (Vary by bending to right and then to left)
8. Practice Cleansing Breath
EXERCISE VII
1. Stand erect or sit erect with straight spinal column
2. Inhale a Complete Breath, but instead of inhaling in a continuous steady stream, take a series of short, quick “sniffs”, as if you were smelling aromatic salts or ammonia and did not wish to get too strong a “whiff”. Do not exhale any of these little breaths, but add one to the other until the entire lung space is filled
3. Retain for a few seconds
4. Exhale through the nostrils in a long, restful, sighing breath
5. Practice Cleansing Breath
VIBRATION AND YOGI RHYTHMIC BREATHING
[…] In all vibration is to be found a certain rhythm. Rhythm pervades the universe. The swing of the planets around the sun; the rise and fall of the sea; the beating of the heart; the ebb and flow of the tide; all follow rhythmic laws. The rays of the sun reach us; the rain descends upon us, in obedience to the same law. All growth is but an exhibition of this law. All motion is a manifestation of the law of rhythm. […]
In rhythmic breathing the main thing to be acquired is the mental idea of rhythm. To those who know anything of music, the idea of measured counting is familiar. To others, the rhythmic step of the soldier: “Left, right; left, right; left, right; one, two, three, four; one, two, three, four”, will convey the idea.
The Yogi bases his rhythmic time upon a unit corresponding with the beat of his heart. The heartbeat varies in different persons, but the heartbeat unit of each person is the proper rhythmic standard for that particular individual in his rhythmic breathing. Ascertain your normal heartbeat by placing your fingers over your pulse, and then count: “1, 2, 3, 4, 5, 6; 1, 2, 3, 4, 5, 6”, etc., until the rhythm becomes firmly fixed in your mind. A little practice will fix the rhythm, so that you will be able to easily reproduce it. The beginner usually inhales in about six pulse units, but he will be able to greatly increase this by practice.
The Yogi rule for rhythmic breathing is that the units of inhalation and exhalation should be the same, while the units for retention and between breaths should be one-half the number of those of inhalation and exhalation. […]
RHYTHMIC BREATH
1. Sit erect, in an easy posture, being sure to hold the chest, neck and head as nearly in a straight line as possible, with shoulders slightly thrown back and hands resting easily on the lap. In this position the weight of the body is largely supported by the ribs and the position may be easily maintained. The Yogi has found that one cannot get the best effect of rhythmic breathing with the chest drawn in and the abdomen protruding
2. Inhale slowly a Complete Breath, counting six pulse units
3. Retain, counting three pulse units
4. Exhale slowly through the nostrils, counting six pulse units
5. Count three pulse beats between breaths
6. Repeat a number of times, but avoid fatiguing yourself at the start
7. When you are ready to close the exercise, practice the cleansing breath, which will rest you and cleanse the lungs
After a little practice you will be able to increase the duration of the inhalations and exhalations, until about fifteen pulse units are consumed. In this increase, remember that the units for retention and between breaths is one-half the units for inhalation and exhalation.
Do not overdo yourself in your effort to increase the duration of the breath but pay as much attention as possible to acquiring the “rhythm”, as that is more important than the length of the breath. Practice and try until you get the measured “swing” of the movement, and until you can almost “feel” the rhythm of the vibratory motion throughout your whole body. It will require a little practice and perseverance, but your pleasure at your improvement will make the task an easy one.
Extracts from the second book (from 1901) [3]:
BREATHING EXERCISES FOR MAGNETIC HEALING
[…] Here I give you the necessary breathing exercises to be practiced thrice a day for fifteen minutes for the first week. Be careful not to exceed these directions. There is a purpose in making them exact and limiting your development according as you are able to bear it.
First Week
Spend five minutes in the morning in preparing for the exercise which is to follow. Let your thoughts be centered upon this great work of Healing, and of the good which you may accomplish by its practice.
The best time for following out these exercises is immediately following or preceding each meal, Breakfast, Lunch and Supper. They should not be practiced last thing at night during the first month.
When you have given up five minutes to contemplation of the development of the Power, lie down upon a couch or bed and relax the muscles of the body so that each limb is limp and as far as possible forgotten. You have no attention to spare for any of the body members.
When you are ready to begin, loosen your clothing so that you may breathe with ease, and take one long, deep inspiration, beginning with expansion of the abdomen, and carrying the breath up by one continued inhalation to the ribs and chest. This breath should be indrawn for eight seconds; it should then be held for eight seconds, and then slowly exhaled during eight seconds. Thus, you fulfil with each breath the circle of twenty-four. Or, using another of the mystic figures of the East, you complete in one breath the equilateral triangle of Eight. You will not find this first step in development so easy as it reads on paper. You will be inclined to hurry; you may feel that it is necessary that you should breathe more often; you may become fatigued, and even nauseated. Should this last occur, I pray you not to discontinue of the exercise upon that account, as I hail such symptoms as pointing to the great need that existed in the system for betterment.
All unpleasant symptoms will disappear after a few sittings and in their place will come an abounding and ever-increasing sense of Power.
This first exercise is necessary in order to give you what few possess; namely, a control of the Breathing, and a determination to mast the tasks of Spirit-development. The time allowed for this exercise should not exceed ten minutes, having allowed five minutes of the prescribed fifteen for preparation.
Second Week
The exercises for the second week should still occupy only fifteen minutes three times a day before or after meals, but they should be conducted as follows:
After allowing the usual five minutes for preparation, close the right nostril with the finger and inhale a deep breath, beginning as before with the complete expansion of the abdomen, followed by extending ribs and chest-walls. Inhale this breath through the left nostril for ten seconds, and then hold it for ten seconds, finally exhaling through the right nostril for ten seconds. The control of the breathing will manifest itself to you when you are able, without fatigue, to gradually exhale the breath for ten seconds. It thus takes thirty seconds to complete the breath, the inhalation and exhalation. In ten minutes, the number of complete breaths in this Second Exercise is therefore twenty. Practice this exercise, if necessary, beyond the allotted time if you find much difficulty in accomplishing it. Do not leave it until you are perfect in its performance. After the first ten breaths, change the inhalation to the right nostril, exhaling through the left.
This exercise completes the procedure for the second week. […]
Third Week
The Exercise for the Third Week of Preparation is more difficult than the preceding and requires on the part of the student careful and serious attention. It consists in the alternate use of the nostrils as in the preceding week, but each inhalation should occupy fifteen; the breath should then be held only ten seconds; and the exhalation should be again fifteen seconds. Notice particularly the difficulty you experience in exhaling for fifteen seconds. But it should be learned. It is necessary to your development and the rewards are great.
Fourth Week
The Exercises for the Fourth Week are devoid of any restrictions in the matter of using first one nostril and then the other in the Breathing; but the time of inhaling is increased, if possible. Every inhalation should take twenty seconds; then hold the breath for ten seconds and exhale in twenty seconds, thus concluding the breath. The time of the exercise may be extended from fifteen minutes to thirty minutes! including the necessary five minutes for preparation.
POSSIBLE ATTAINMENTS
Strange as it may seem to you who know nothing of the development through breathing, some students have been known to develop a capacity for inhaling and exhaling covering a period of five minutes for each complete breath. […]
ATTAINING FULL BREATHING
After the fourth week the student should make the practice of deep breathing his constant aim. The muscles are now so strengthened that they are indifferent to any ordinary strain put upon them. He should begin to breathe deeply in the morning when he first wakes from slumber, and without tying himself down to any fixed hours for the Exercise, he should make a point at least once a day of giving up thirty minutes to his Exercise while he reclines upon a couch. Now his method should be to gradually extend and still further extend the length of time occupied by the inhalation. The student should, to fit him for attaining full Breathing Development, practice during the day, whenever the opportunity presents itself, the Act of Deep Inhalation and holding the breath. The point to be especially kept in mind at this stage is that the exhaling of the deep breath is not to take place with any loss of control over the act of breathing. It is to take place under the control of the will and must be now and always gradually performed. As the length of the complete breath increases, the period of suspension, or holding of the breath, decreases in about the following proportion:
[…] These figures are based upon the action of the normally developed lungs of a healthy man. The scale may be altered in just the ratio of one’s relation to the normal, healthy condition. […]
The Wim Hof Method [1]:
Rather than learning the Wim Hof Method from me, you better go learn from Wim Hof himself. This section was added last and just because a few days ago I was talking to a friend about breathing and how hard is to suspend the breathing with lungs completely empty in comparison to when they are full. The next day, I attended Wim Hof’s first live session of 2022 and he said to never completely empty the lungs (at least with his method). Then the breathing exercises began, which are I would say a variation of the Yogi Complete Breath, what we did was:
1. Sitting or laying inhale a Complete Breath in one second, through the mouth or nostrils, whatever feels better for you
2. Exhale in one second
3. Repeat 1. and 2. for 180 seconds without holding the breath
4. After the 180 seconds, after the last exhalation suspend the breathing for 90 seconds
5. Inhale a Complete Breath
6. Hold the breath and tense the abdomen, chest and neck for 15 seconds
7. Exhale in one second
8. Repeat 1. through 7. five times extending both counts 30 seconds the first time and then 15 seconds (meaning 180, 240, 270, 300, 330, 360 and 90, 120, 135, 150, 165, 180)
What are the key differences?
- Inhaling through the nostrils is not a must, mouth breathing works as well
- Inhaling a Complete Breath not slowly, rapidly instead but still controlled
- Exhaling not slowly, rapidly instead but still controlled
- No retaining of the breath between inhaling and exhaling
- No pausing between exhaling and inhaling (at least until the count is finalized)
- Never completely empty the lungs
- Tense muscles during the long pause, otherwise relaxation
This method is felt in the body, if done properly, without a doubt. From tingling to shaking, depending on the dedication and habituation, meaning the better you practice it the more you feel this, but the more you practice the faster you get habituated and begin to lose this feeling. For beginners its kind of cool, because you know something is happening, changing, and when you get the benefits, you don’t care about losing this feeling.
Note: The first two extracts might be worded weird, that is the way they were written back then. I didn’t want to change the wording nor paraphrase anything, so I left it just as weird even while translating them, because I am positive the reader will be able to interpret the content properly.
To finish, I have added a video [4] of a shaolin monk that I frequently listen to, in which he talks about breathing and what he says matches with the content of this document.
List of sources:
1- Wim Hof Method https://bit.ly/3HQg0OB
2- THE HINDU-YOGI Science of Breath https://bit.ly/3q3ELR1
3- A Course of Instruction in Magnetic Healing https://bit.ly/3qWwEFo
4- Some thoughts on "Developing the Breath" / Purpose and Practice https://bit.ly/3LJ8Uhg
PDF Version: