Begin Here Landscape Booklet Kims 8.5x11!1!56

8/3/2019 Begin Here Landscape Booklet Kims 8.5x11!1!56

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Copyright 2008 Michael Grant White. All rights reserved 1

BEGIN HERE

Optimal BreathingCompanion guide to the

Fundamentals of Optimal Breathing DevelopmentVideo #176

Deep gratitude to Kim Holbrooks for h er editing assistance

BOOKLET ONE


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General Information:

Fundamentals of Optimal Breathing Development Video Program Usage:

DVDs are MUCH more sensitive than the old wax records. The Digital Video disks get dirty and scratched and the laser (the wax record equivalent of its needle)gets covered with dust and whatever you set the DVD on that sticks to it then transfers to the laser. If one of our DVDs sticks or causes repeated picture distortions

please clean the DVD AND the laser on the DVD equipment. On some machines and discs sometimes, if you jump around between chapters and fast back and

forth some scenes can freeze or pixelate or display incorrectly. This can usually be corrected by re-booting i.e. just stopping and ejecting the disc and then re-

inserting it. Sometimes turning off the deck as part of the rebooting sequence helps.

TABLE OF CONTENTS

Page PageBasic Elements of This Program.

Special Tools...

Getting Started

Compliance Contract..The Look of Breathing

Breathing Mechanics..

The Optimal Breathing Window.

Ready to begin..Strapping Technique.Video Exercises

Optional Insights, Techniques and Exercises..

5

7

8

1011

13

13

141518

20

Blue Velcro Strap..

Themed Programs..............

Sleep Quiz .....

Integrating Insights and Options for Further Progress..The LEASE

Recapping..

Glossary for Breathing..

Glossary of Complementary/Holistic/CAM approachesClinical Studies..In Closing..

21

25

35

3637

39

39

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This programThe 176 Fundamentals is step ONE in our holistic approach to breathing development. It primarily deals with physical restrictions and key exercises

that more relate to breathing volume, ease and balance. Physical restrictions are such that they MUST be addressed first. If you have a horse standingon your foot you had best remove the horses hoof instead of first taking an aspirin for the pain.

When used regularly, the 176 video greatly aids PREVENTION of further breathing restrictions. While it is square one and will benefit every

aspect of breathing (volume, ease and balance is key), there may be other factors that need be addressed depending on your individual situation. Wehave included in this writing a few aspects of how breathing mechanics and balance better uses the way you breathe for situations such as relaxation,

pain, pregnancy, anxiety, depression and more. These factors may (or may not) need even more of a holistic approach. We have made reference to

other relevant products and programs as extensions of our or other holistic approaches.

The Basic Elements of the 176 Video Program:Strapping Technique

Breathing Exercises

Leg Lift and Shhh

Squeeze and BreatheTM

Squeeze and BreatheTM with Shoulders Back

Sit, Bend, and Breathe

Side to Side with SoundReflex Triggering

Their Benefits most often include: Rapid chest expansion and increased volume and ease of breathing

Improvement in range, type, symmetry, rhythm and frequency of breathing movements

Loosens the muscles in the area around the lungs and mid section, allowing for better flexibility of the breathing muscles

Heightened relaxation

Reduction of excessively fast (rapid) breathing

Breathing coordination retraining

Developing a more even flow of inhaled and exhaled air

Postural and breathing musculo-skeletal balancing

Respiratory chemistry, residual and functional volumes improved

Expand vocal dynamic range

Lengthening phrasing in a certain piece of wind instrument or vocalized music

Help produce a calm focused atmosphere before a performance or competition

Relief or lessened feelings of unbalanced breathing or physical restrictions

Better sleep and stress management


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GETTING STARTED

Plan on a period of uninterrupted time.

NOTE: If you are asthmatic or highly anxious or easily mentally distracted go directly to the Strapping Technique in the video

and BVS information on page 33 in this guide book and work with them following the instructions then come back to this place.

Otherwise proceed below.

Step One: Begin with the 4 Week Skills Program in Booklet 2. On page 2, fill in the UDB check sheet. Use the 0-5 ratingscale. You will discover areas that are connected to the way you breathe as well as ones you may never have

considered.

Complete the Optimal Breathing Skills/Assessments in Booklet Two to establish a baseline. These are the more

easily measurable factors of many of the breathing tests you may have taken on our web site. In case you do not

feel change right away you can measure it in other meaningful ways as outlined in these assessments. They help

you have a better idea and feel for the way you are now and for when your breathing improves.


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Step Two: Watch the entire 176 Video COMPLETELY without practicing any of the

techniques or exercises.

Step Three: Now you are ready to continue reading and practicing the exercises.


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COMPLIANCE CONTRACT WITH MYSELF

I __________________________________________ (fill in your name)

I will faithfully practice all the recommended techniques and exercises as outlined in the

4 Week Skills Program.

I will retake the UDB assessment at least once a month.

I will track my progress with the 11 Skills To Optimal Breathing

I will ask the staff at breathing.com for any help needed to stay on track and to answer any questions I may have.

Signed______________________________________

Date________________


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Aside from posture the startle reflex is what causes most of breathing mechanics problems. To experience it lie on your back with your hands on your belly.

Quickly raise your head like someone would do if there were suddenly a loud noise such as a gun shot without your being prepared for that. Do it again. Then

again as fast as you can. Notice how your belly quickly tightens. This tightening is your basic stress response and happens here all throughout a stressful day

regardless of your body position. Speaking in the 5 to 1 range as clarified next causes constant tensing such as with this startle reflex. Letting tension go here is

indispensable to relaxing the rest of the body. A major maker for this is to feel more relaxed when you speak regardless of the situation.

THE OPTIMAL BREATHING WINDOW - OBW

Take a deep breath as deep as you can. No particular pattern to it, just take a huge deepest breath. Call that a 10. Now take a comfortable deep in-breath. Near the

maximum but no strain at all. Call that a 9.

Let the air out to where it stops exhaling and if you were to get more air out you would have to force it out into what some call the residual area. Call that a 5 (theend of the passive exhale). To force an exhale below 5 is to call that 4, 3, 2, etc. and requires one to force the air out and tighten the belly. This tightens the same

muscles as does the startle reflex and makes the belly muscles tense.

So when I say breathe between the window of 9 and 5 aka OBW you breathe to 9 and never strain on the inhale, then let go the breath and make sure you do not go

past 5 (the forcing out point) on the passive part of that exhale. To clarify, many do not breathe very deeply so they mostly breathe in to say 7. Then they

use/spend from 3, 4, 5 or more of the air while speaking and end up at 1, 2, 3, 4 (way below 5 or the midpoint where tension begins) which causes a great deal of

tension in the same area as the startle reflex. Then they are so out of breath they gasp the air in causing friction and further tension and the cycle keeps repeating

itself.

The way around that is to keep the OBW between 9 and 5 while practicing various combinations of vowel sounds and consonants, songs and sentences with

reminders to breathe to make sure one has enough breath behind the sound to effect its strong and clean completion without sounding strained i.e. going below the

5 exhale level.


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Now you are ready to begin the techniques and exercises.

VARY THE EXERCISES

After you have tried them all and you find the ones that make you more relaxed, more energetic, breathe easier or stronger, then use at least 3 of them each day and

vary the ones you do at least monthly. How good you get with them is measured by the scores of the Optimal Breathing Skills. Every week or two keep comingback to the ones you have not done lately. Do the exercises that make your voice stronger, make you feel more calm, relaxed and/or energetic; even both relaxed

and energetic at the same time. If you prefer a certain group, include now and again the one(s) you do not prefer. This will help offset any tendency to restrict the

breathing over time by repetition of the same thing over and over again. Keep doing any given exercise until it feels easy and you feel good to great to fantastic.

None of the exercise are arduous. Because they are fundamental everyone should be able to do all of them with ease providing they do not have a serious health

challenge. If you do have a serious health challenge it is even more reason to get good at them as they help your breathing and your breathing helps your health andwell being. If after a while you find that you tire quickly from any one of the exercises, you may be doing them wrong and need better guidance and should call us

for other instructions.

Side to Side with Sound for instance, is one of Mikes favorites and can be done several times daily for short periods of time to regain energy lost from walking,

hiking, jogging, stress, or any form of physical activity or emotion causing a dip in energy. Again, depending on how good you feel from doing them is how often

you want to do them. They can always be practiced when you feel the need for their benefits. Just vary them now and then.

Our favorite choice of order (unless it is overridden by one of the Themed Programs on page 40) is the order in which they appear in this

guidebook.


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READ THE INSTRUCTIONS AND PRACTICE EACH EXERCISE AND TECHNIQUE.

STRAPPING TECHNIQUEIf you need to refresh your memory please fast forward the video to the strapping technique, place the video on hold and continue reading.

Use the strap that is included with this program only. Never use any other strap as they may be too narrow, too wide or not slide easily causing friction which

will restrict the freedom of the technique.

UNIVERSAL

This technique will help make all future breathing exercises easier and more effective, regardless of the health modality, sports program, spiritual discipline or

school of breathing. Keep using the strapping technique daily or weekly as long as it gives you a sense of ease of inhale or expansion somewhere in your chest,

back, sides or belly or MORE air or breath than before, somewhere, anywhere in your belly, sides, back, and chest. Key words are smoother, easier, greater than,

wider, longer, deeper, more one thing instead of a series of events, more relaxed, less anxiety.

It will make your breathing LARGER and better balanced. A bigger, better balanced engine runs smoother, slower and easier. Use the strap until, with EACH

session, you no longer feel any expansion, relief or relaxation. This work may need to be done once or more daily, preferably before sleep or during the day if and

when you feel a tightness or constriction in your breathing that probably crept in due to that days stress or habitual posturing. Do not go a week without it

because there is still so much to expand or just to make sure you are not unknowingly tightening up and losing valuable breathing volume and ease. The technique

can be done less and less often as you no longer feel you breathe easier after a session. This should mean that you are expanded to the max or have tabled out and

are feeling no progress. Continue weekly or monthly for maintenance. If stress returns, so should increased numbers of strapping sessions.


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Progress: Stress and anxiety are greatly lessened.

Sleeping with the Blue Velcro StrapExperiment with this. I am not certain that if you have a health condition that the overnight tension can be too much and lead you towards apnea though I stronglysuspect it will actually help you breathe better even while sleeping. Make the tension similar to a gentle handshake strength. If you wake up and feel it is too tight,

lessen the tension.

Frequency: Until you no longer feel any need. Maybe weeks to many months. And any time you feel yourself getting anxious or extra edgy.

Progress: Stress and anxiety are greatly lessened. Wake up more rested.


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RED BLOOD CELLS: Cells in the blood containing hemoglobin, which carry oxygen throughout the body and to the tissues, and are responsible for the red color of blood.

RESPIRATORY SYSTEM: the system of lungs, nerves, airways, and other components responsible for bringing oxygen in and releasing carbon dioxide out of the body.

SINUSITIS: inflammation of a sinus, for example the nasal sinuses.

THORACIC CAVITY: the chest cavity containing the heart and lungs. Surrounded by the rib cage.


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GLOSSARY FOR LEADING COMPLEMENTARY/HOLISTIC/CAM APPROACHES Complementary, Alternative, or Traditional Methods or Modalities

I have personally experienced most of these modalities so I know first hand of their efficacy.

For more choices of CAM and Alternative Health Practitioners I recommend the book Alternative Cures By Rodale Publishing.

ACUPRESSURE: Use of finger pressure simulating needles of acupuncture to rebalance subtle energy systems. Variation of ancient techniques. Not a replacement for

acupuncture.

ACUPUNCTURE: Use of needles, heat & pressure to rebalance subtle energy systems. Ancient techniques and quite effective with certain limitations not always communicated

well to clients

ALLOPATHY: The system of medical practice which treats disease by the use of remedies which produce effects different from those produced by the disease under treatment.

Most MDs practice allopathic medicine.This is the drug and surgery world with all its negative side effects. But lately at least in Charlotte NC many MDs have become more

diagnostic oriented and are allowing that perhaps drugs are not the all to be all that heretofore dominated their approaches. They are engaging alternative and complementary

approaches and those approaches are returning the favor by assisting their mutual patients in the remedy of various causes of diseases instead of just the symptoms. Many of these

enlightened MDs are included in what is called Preventive Medicine. Outside of that environment they may be harder to find but they are there. Word of mouth is best way to find

them. Be careful as some tout being preventive but continue to use drugs all too often. See www.breathing.com/articles/prescription-drug-salesperson-gifts.htm which includes a

few less-or-no drug oriented physician groups we think highly of.

BETTER BREATHING EXERCISE #1: Used for deep states of relaxation and internal letting go of tension, stress, trauma and negative emotions.

BETTER BREATHING EXERCISE #2: A. For energy increase and efficiently building aerobic reserves. B. For increasing focused states of balanced energetic calm.
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TCM - TRADITIONAL CHINESE MEDICINE: Comprises Medical Qigong, Chinese Massage, Acupuncture, Herbalism. Ancient and effective healing foursome. Few

practitioners adept at all four methods. Seek those that know or at least are familiar with and respect ALL four and preferably trained in Optimal Breathing.

UDB: Unbalanced Deep Breathing. Not easy, out of balance, and improperly timed or sequenced; poorly coordinated.

WATSU - Water Shiatsu: Imagine someone holding you in their arms like one would a small child, in womb temperature water while gently stretching you in positions that are

impossible without being supported in the wonderfully warming water. Awesome!!! Search the net for a practitioner nearby.

YOGA: Many great ones like Sivananda, Iyngar, hatha and Kriya however the strong emphasis on spiritual ways of being often allow the teacher to bend, disregard or remain

ignorant of basic breathing mechanics for the sake of the ideas that teacher prefers.

ADDITIONAL RESOURCES:Secrets of Optimal Natural Breathing Michael Grant White

Behavioral and Psychological Approaches to Breathing Disorders Timmons & Ley

Free Your Breath; Free Your Life Dennis Lewis (www.breathing.com/free-your-breath-free-your-life.htm)

The Power of Emotion Michael Sky

Heal Yourself With Breath Light, Sound and Water Denis Ouellette

Emotional Anatomy Stanley Keleman

The Promise of Sleep WC Dement, MD

The Pill Book Bantam


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Begin Here Landscape Booklet Kims 8.5x11!1!56

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