1) NOSE UNBLOCKING EXERCISE

(Please do not perform this exercise if your BOLT score is less than 10 seconds, if you have serious health concerns)

To unblock the nose, perform the following:

  1. Take a small, silent breath in and a small, silent breath out through your nose.
  2. Pinch your nose with your fingers to hold your breath.
  3. Walk as many paces as possible with your breath held. Try to build up a strong air shortage, without overdoing it, of course!
  4. When you resume breathing, do so only through your nose; your breathing must be calmed immediately.
  5. After resuming your breathing, your first breath will usually be bigger than normal. Make sure that you calm your breathing as soon as possible by suppressing your second and third breaths.
  6. You should be able to recover this breath hold within two to three breaths. If you cannot, you have held your breath too long.
  7. Wait for about a minute or so and then repeat.
  8. Repeat this exercise five or six times until the nose is decongested.

2) BREATHE LIGHT TO BREATHE RIGHT.

  1. Place one hand on your chest and the other just above your navel to help you to follow your breathing.
  2. Breathe in and gently guide your abdomen outwards.
  3. Breathe out and gently guide your abdomen inwards.
  4. Observe your breathing pattern, noting the size and depth of each breath.
  5. Apply gentle pressure with your hands to slightly reduce your breathing movements. It should feel as if you are breathing against your hands.
  6. Encourage the depth of each breath to reduce.
  7. Take in a smaller or shorter breath than you would like.
  8. Allow a relaxed breath out, exhaling gently, slowly and easily.
  9. Bring a feeling of relaxation to your breathing.
  10. Do not tense your body, hold your breath or pause your breathing. Continue to breathe smoothly but take in less air than before.
  11. The objective of this exercise is to create a tolerable hunger for air. Try to sustain this for 3 to 5 minutes at a time. If your breathing rhythm becomes chaotic or if your breathing muscles contract, then the air shortage you have created is too much. If these signs occur, stop the exercise and return to it when breathing back to normal.

For more details on how the BREATH OF LIFE can enhance your well-being, click here or go to the health conditions menu.

(SOURCE: The Oxygen Advantage - Patrick McKeown)

BREATHING EXERCISES

3) BREATHING RECOVERY EXERCISE  - IMPROVE BRAIN OXYGENATION

It is perfectly normal for people to be nervous before a competition/presentation/exam/performance. But while a little nervousness keeps us alert, too much may induce hyperventilation, which reduces the oxygenation of the brain. 

In addition to following the breath and occupying your inner body with your attention, the following Breathing Recovery Exercise is very helpful in calming the mind during the days and nights leading up to a 'stressful' event. When stressed, hold your breath! It is also helpful for recovering from physical exercise and increasing your BOLT score. 

Perform a series of small breath holds following these instructions:

  1. Take a small silent breath in and out through your nose.
  2. Hold your breath for 2 to 5 seconds.
  3. After each breath hold, breathe normally for around 10 seconds. Do not interfere with your breathing.
  4. Continue to do a small breath hold followed by normal breathing for about 10 seconds.
  5. Practise this exercise for at least 15 minutes.