LESSON ONE
HEARTH BREATH
Synchronizing and activating the parts of your brain tied to emotion and memory.
WHY IT WORKS
Nasal breathing is used throughout professional sports and therapy. Focused breathing is known to slow heart rate, slow the over-stimulation of the amygdala - to reduce feelings of fear and anxiety. In sports like boxing, nasal breathing is used extensively to control physical stress and increase mental capacity.
The heart has demonstrated a bewildering level of neuronal complexity and has a neural network often referred to as a "little brain". When your brain and the little brain in your heart are working together, stress is reduced and the subconscious opens to input and regulation.
HOW TO START
First, find a place for practicing My Daily Method. It can be anywhere. Over time you will find you can practice it even in crowded environments, at work, on the train, at a bar.
Second, sit up - close your eyes - and breathe deep through your nose (mouth closed) - do this three times slowly. Count to four slowly as you breathe, count down as you exhale.
YOUR FIRST DEEP BREATH
As you breathe, consciously think about the air going into your lungs. Breathe as deep as you can. Fully extending your lungs may feel foreign at first. We often do not breathe deep enough. So intentionally expand your lungs as far as you possibly can. A deep breath will feel like stretching your muscles for the first time. Practice deep breathing throughout your day. It's a small cheat code.
REPEAT THE BREATHING
After your first three breaths, practice again. Note how you feel. Recognize your reduced emotional posture. It is working - breathe deep.
DEALING WITH DISTRACTION
To keep the wondering and obtrusive thoughts away, focus on the mechanics of breathing, the filling of your lungs, the nerve connections between your heart and mind, the blood pumping in your heart.
This is simple biology. Not mysticism or spirituality. Our bodies need oxygen and we rarely stop to fully breathe - to fully allow our systems to work.
BREATHING AS A PRACTICE
A heart breath can be done anywhere and at any time. In through the nose, out through the mouth. Intake through the nose also forces mental alignment. You are taking active control over your heart rate and breathing. As you go through your day, if you feel your emotion or heart elevate - do a heart breath. Try it.
YOU ARE READY FOR LESSON TWO
With your breathing conquered, you're ready to move on to lesson two.