yeah
ok enough talking he was a lot of talking today so let's start with
breathing exercises
the most important exercise is to absorb your breathing all the time making sure
that it's nasal breathing and it's gentle and that your body isn't really
moving when you breathe
this is the most important exercise however since it's difficult for some
people some other are supportive exercises with developed and today I'm
going to present some of them to you
the first one is called little mouse
it's what helpful for both children and adults need to sit on a chair with your
back being straight you're comfortable move your eyes up but it's not essential
in this case and start breathing like a little mouse so no one can see your
breathing the one can hear your breathing and no one can feel your
breathing because your chest this to your shoulders i still and your stomach
is still and just try to please like that or similar to it
45 minutes so let's do it together
and for some of you probably was rather difficult jobs are you breathing 45
minutes and sometimes in the beginning when you do that you see that you're
breathing actually gets heavier gets deeper when you start paying attention
to it its normal so don't worry about it it's almost like let's say you been
eating ice cream every single day throughout your whole life and then
you've met someone who told you stop doing it and you sincerely want to stop
doing eating ice cream so you you do stop but you have of course right of an
incredibly strong cravings for that so sometimes it happens the same way in
case or excessive breathing so don't worry about it just be gentle on
yourself and give yourself some time to get more familiar with your breathing
and our give yourself some time for your breathing to settle down into in you
pattern if you're craving for mouse breathing or deep breathing is too
strong
then inhale through your mouth once a while but take or do one inhalation and
then switch to nasal too gentle nasal breathing right away so it's kind of
like if you cannot stop eating ice cream completely okay you could help one bar
today instead of fortune in our ice cream bars the same thing so you want to
inhale three miles deeply okay do it but do it just once
and this analogy is ice with ice cream with food
I brought me closer to a demonstration of another exercise actually there is
nothing to demonstrate so to an explanation of another exercise we just
called developing a hunger and this is our an exercise our reach for this
exercise you could do anytime during the day it's good to do it hitting on a
chain
you know as a formal session but also you could do it anytime during the day
no matter what you do
the first thing is to make sure that you breathe through your nose and then you
need to start reducing your inhalation and the analogies food helps so imagine
that you are very hungry and you have an apple in front of you and that Apple is
divided into four pieces so you reach for for the first piece and dated the
second piece created and yes too hungry so you reach for their third piece and
you eat it too
and after that you still feel hungry but not as much as it was in the beginning
and this is the time when you apply your willpower and say it's enough and don't
reach for the last piece the same is breathing
it's very difficult almost impossible to control our exhalation but it's possible
to control the amount of air you take in so try to notice your inhalation first
to fall and
and I try to reduce it by approximately one-fourth of course you know breathing
or air is not the same as an apple and you cannot divide your inhalation into
four pieces so it's very difficult to determine what is one-fourth basically
it means very little so try to reduce your inhalation by tiny little bit if
you do too much you will develop tension and tension always are creates heavy
deep breathing we will talk later Bart relaxation at some it's really very
important part of this matter so anywhere right now try to inhale a
little bit glass then you want maintain nasal breathing and start developing
pleasant emphasis on the word pleasant pleasant comfortable air hunger so let's
just do it for about one minute awesome
in for some people might be very difficult to do it but just start
processing and it will get easier and easier and Asia and remember about this
exercise during the day it will help you a lot
drink it here and there may be wrenching them just like available taker you will
be able to do it all the time and one day it becomes it will become natural on
pattern of your breathing
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