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Copyright © 2016 Success Vantage Group Pte Ltd

All rights reserved.

Published by Matthew Norman.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any

form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except

as permitted under Canadian copyright law, without the prior written permission of the author.

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TABLE OF CONTENTS What Is This Book About? .............................................................. 5

Inhale, Exhale... ............................................................................. 6

Breathing To Reduce Pain .............................................................. 7

Breathing To Control Panic Symptoms And Hyperventilation ......... 8

Breathing For The Management Of Asthma ................................... 9

Understanding Breathing ............................................................. 10

The Breathing Process .................................................................. 11

Inhale ................................................................................................................................ 11 Exhale ................................................................................................................................ 11

Organs And Tissues Involved In Breathing .................................... 12

Nose .................................................................................................................................. 12 Pharynx ............................................................................................................................. 12 Larynx ................................................................................................................................ 13 Trachea ............................................................................................................................. 13 Bronchi .............................................................................................................................. 13 Lungs ................................................................................................................................. 13

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Myths About Breathing ................................................................ 14

I will know when I have a breathing problem... ............................................................... 14 I know the right way to breathe... .................................................................................... 14 I don’t need to learn to breathe... .................................................................................... 15 Breathing is less important than other health concerns... ............................................... 15 Breathing through the mouth is better than breathing through the nose... ................... 15 Breathing into the chest is better than breathing into the belly... .................................. 16 I can’t change my breathing style..................................................................................... 16

The Right Way To Breathe ............................................................ 17

Breathing With Complete Awareness .............................................................................. 17 Breathe With Your Diaphragm ......................................................................................... 18 Practice Deep Breathing ................................................................................................... 18 Breathe Through The Nose ............................................................................................... 19 Breathe With A Straight Posture ...................................................................................... 19

The Best Breathing Exercises ........................................................ 20

1. Relaxing Breathing .............................................................................. 20

2. Stimulating Breathing ......................................................................... 21

3. Counting Breathing ............................................................................. 22

4. Abdominal Breathing .......................................................................... 23

5. Equal Breathing................................................................................... 23

6. Progressive Breathing ......................................................................... 24

7. Positive Visualization Breathing .......................................................... 24

Conclusion ................................................................................... 25

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What Is This Book About?

Breathing is the fundamental aspects of our lives and goes far beyond that. In this book, we

will discuss how breathing affects our lives and allows us to build a stronger connection with

the universe. Practiced deep breathing can calm our mind, body, emotions, and spirit, and

can act as a great tool to increase the frequency of vibrational energy.

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Inhale, Exhale...

Breathing is an automatic process that occurs constantly throughout the day and our entire

lives. Because it is our life’s normal process, we often take it for granted and give it less

credit than it deserves.

Our respiratory centre of the brain handles breathing, and when we are under stress, our

breathing pattern changes. The fight or flight response directly affects our breathing, which

is the reason that we need to give importance to breathing.

When we are feeling sad or angry, our

breathing pattern changes as a reaction

to our emotions and help us feel

relieved. People often practice deep

breathing exercise when they are angry

or come across a stressful situation. The

reason they do so is to calm their nerves,

blood pressure, and emotions. This

means that if we know how to control

our emotions and different situation with

breathing, we will be much happier and

will be able to control many situations in

life.

Breathing has healing powers, which is

why it is connected to the cosmos and

the vibrational energy of the universe.

The earlier we understand this

connection, the easier it will get for us to

lead our lives in a positive way with

higher vibrational energy.

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Breathing To Reduce Pain

Many scientists have researched on breathing and its effects on our body, mind, and

emotions.

One such study was conducted by scientists from Barrow Neurological Institute at St.

Joseph's Hospital and Medical Center. Arthur (Bud) Craig, PhD, from Barrow Neurological

Institute alongside the investigators in the Department of Psychology at Arizona State

University performed a study in which they showed that slow and controlled breathing can

reduce pain.

The research study shows that mindful Zen meditation have positive effects on pain.

Similarly, the research also proves that yogic breathing exercises help reduce depression.

The study was performed on two groups of women aged 45 - 65. The first group included

women with fibromyalgia and the second group contained healthy women.

Both groups of women were subjected to slightly painful heat pulses on their palms. These

pulses were examined when the participants were breathing normally and 50% slower than

normal. The participants were asked how they felt after every heat pulse. They were asked

to express their feelings by rating their pain level in three ways - intensity, unpleasantness,

and the pain’s affect on their mood.

The study found that the healthy group’s pain intensity level reduced when they were

breathing slowly.

However, the group containing women with fibromyalgia reported relive in pain only when

they were breathing slowly in a positive mood. This means that participants with

fibromyalgia can only find relieve if they think positively.

The study also proves that a positive mindset and breathing are strongly connected

together, and a person who thinks positively can reap the benefits of slow breathing to

reduce the feelings of pain and depression.

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Breathing To Control Panic

Symptoms And Hyperventilation

Panic attacks increase a person’s breathing, taking it to an uncontrollable level. A person

who is under a panic attack may feel the sensation of choking or going out of breath.

A recent study for the biological program known as Capnometry-Assisted Respiratory

Training (CART) by Alicia E. Meuret from the Southern Methodist University in Dallas

teaches people to reduce the symptoms of panic with the help of breathing practices.

When a person is under panic, they might feel

hyperventilated. Hyperventilation is a state in which

the blood stream in our body works with extremely

low levels of carbon dioxide. The patients who were

part of this treatment would practice different types

of breathing exercises twice a day. The carbon

dioxide levels in the blood of the patients would be

examined with a portable capnometer device. These

breathing exercises were suggested to control the

symptoms of hyperventilation related to panic.

This respiratory therapy allowed patients to find

relief from the symptoms of hyperventilation.

Where cognitive therapy helps patients to reverse their thoughts to reduce the symptoms of

panic, CART helps them alter the physiological symptoms associated with panic. CART also

helps reverse hyperventilation symptoms by allowing patients to improve their respiratory

physiology. The study proved that CART therapy is helpful in reversing hyperventilation

through breathing exercises.

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Breathing For The Management Of Asthma

A research conducted by researchers at Sydney's Woolcock Institute of Medical Research

and Melbourne's Alfred Hospital proves that asthma can be managed with breathing

exercises. The results of this study were quite impressive and proved that with the help of

certain breathing exercises, asthma patients can reduce the use of their medications and

inhalers.

The clinical trial participants were split in two groups. One group practiced different

exercises for improved lung function and the other group was asked to use asthma

prevention medication and follow a particular lifestyle.

According to Professor Jenkins, the patients from the group that practiced different

exercises found relief in asthma symptoms. These participants frequently used asthma

inhalers, which they did not need as much as they did before the study.

Although both the methods help control the symptoms of asthma, the group that exercised

was the one that showed greater improvement. The study suggests that people suffering

from mild asthma should get involved in breathing exercises twice a day and at times when

they feel light symptoms of asthma.

The above mentioned studies prove that with the help of breathing techniques and

exercises, one can improve their health.

A healthy person is a person who feels much positive and content with their life. This

positivity results in the increase of vibrational energy, which attracts similar energy into our

life. The natural air that we breathe is a natural cure for many diseases and illnesses.

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Understanding Breathing

Breathing is the core process of our life and involves the inhale and exhale of air or oxygen

into our lungs and out. This vital process occurs naturally and controls many functions of our

body, and determines our overall health.

In order to understand the importance of breathing and its effects on bringing us close to

the universe, we will need to look at the process in detail. Let’s begin!

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The Breathing Process

Breathing is the process which helps gets oxygen delivered to the vital organs of the body,

which in turn get energy to perform their respective functions. Basically, breathing is a

natural process that is important for sustaining life.

Breathing occurs through the process of inhalation and exhalation. In order to understand

the breathing properly, let’s take a look at the process of inhalation and exhalation

separately:

Inhale When we inhale air through our mouth or nose, our diaphragm contracts or tightens and

moves downwards. This results in the increase in the space in our chest where our lungs are

located. The muscles between the ribs help expand the chest, allowing the lungs to expand

too.

The air that you inhale then travels through your windpipe into your lungs. Once the air

passes through the bronchial tubes, it reaches the air sacs. The walls of these sacs, also

known as alveoli, are surrounded by blood vessels that take oxygen from the air, and

hemoglobin helps move the oxygen to the blood and then it travel to the rest of the body.

The carbon dioxide present in the air then moves from the capillaries to the air sacs. The

richly oxygenated blood then moves to the pulmonary vein, and from there, it goes into the

heart.

Exhale When you exhale or breathe out air, your diaphragm relaxes and moves upwards. The

muscles between the ribs also relax, making the chest cavity smaller. When the chest cavity

shrinks, it lets carbon dioxide moves out of the lungs and into the wind pipe, and finally out

of your mouth or nose.

Breathing out is a process that requires no effort from your body. Your chest cavity shrinks

when you exhale automatically to allow the carbon dioxide out of your body. When we

inhale air, our respiratory system only lets the clear air enter our lungs.

Any harmful particles in the air that we inhale are being separated by the hairs in your nose.

These hairs inside the nose are known as cilia and they can only separate microscopic

particles from the air and not the particles that come from cigarette smoking. Even if some

impurities enter the lungs, they can be released from the body through mucus.

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Organs And Tissues Involved In Breathing

The respiratory system involves a set of organs that help with inhalation and exhalation of

air. The main organs that are involved in the process of breathing include the following:

Lungs.

Bronchi.

Pharynx.

Larynx.

Nose.

Trachea.

Let’s understand the functions of each of these organs briefly.

Nose Our nose consists of two nostrils that open up into the nasal chambers. There is small hair

inside the nose called cilia and their main role is to filter the air that we breathe. Cilia also

prevent microscopic particles from entering into the lungs to keep the flow of air clear

inside the body.

The nose also contains mucus that separates fungi and bacteria from entering with the air.

Mucus also plays an important role in warming and moisturizing the air before it enters into

the lungs through the air passage.

Pharynx The air then moves further into a wide cavity known as the pharynx.

The pharynx is also a pathway for food and water, and it plays an important role in

preventing food from entering into the windpipe. When we eat food, the windpipe is

covered with epiglottis. This covering over the food gets forcefully opened when we talk

while swallowing food, which results in coughing.

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Larynx The larynx consists of a cartilaginous chord that combines the pharynx and trachea. This

part of the throat is responsible for the swallowing motion. Larynx also produces sound

when air passes through it.

Trachea The trachea is the organ that starts from below the larynx and elongates below the neck.

The walls of trachea are made up of cartilaginous ring which make the trachea stronger.

Bronchi From the trachea tube emerges the bronchi which

divides into two tubes. Both of these tubes enter into

the lungs separately. The bronchi tube further divides

into secondary bronchi, tertiary bronchi, and

bronchioles. Bronchioles also divide into several smaller

air sacs known as alveoli.

Alveoli are thin air sacs that are responsible for moving respiratory gases in and out of the

blood stream. Alveoli are also connected to the blood vessels that are in contact with the

blood stream.

Lungs Lungs are the most vital organs responsible for the process of respiration. One side of the

lung consists of alveoli that move gases in and out of the blood stream and the other side

consists of blood vessels that are connected to the blood stream, which gets oxygen to be

transported to the rest of the body.

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Myths About Breathing

Breathing is an automatic yet highly vital process in our life. That’s the reason that we often

underestimate it and overlook the amazing benefits that it provides to our health. What

keeps us from fully understanding the importance of breathing are the myths that

surrounds the process.

Let’s take a look at some of the most common myths about breathing that you need to

ignore.

I will know when I have a breathing problem... Many people believe that if they had a breathing problem,

they’d easily figure out. However, what they don’t know is

that any problems with breathing or lungs cannot be

identified easily.

When the functioning capacity of your lungs drops greatly,

that’s when you find out about the problem.

The people who practice different breathing technique or are

used to holding their breath for a set period of time can also

figure out problems with their breathing.

I know the right way to breathe... Another myth that surrounds breathing is that many people think that the way they breathe

is right and they don’t need to learn a natural process from anyone.

Many people also say that when animals can breathe perfectly on their own, so can they.

However, what they fail to understand is that animals are not part of a stressful world. They

have very little contact with stress, but the situation for humans is entirely different. Due to

the stressful environment, we often restrict our breathing, which results in several disorders

and illnesses.

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... Although breathing is an involuntary function, it doesn’t mean that we are doing it right.

We have restricted our breathing, which is resulting in less intake of air into the lungs. This

means that our blood vessels and organs are not getting enough oxygen. When we breathe

shallowly and exhale only a little amount of carbon dioxide, we are actually letting most of

the toxins inside our body and organs. Breathing this way can result in poor quality of life

and can cause many illnesses to develop. Because oxygen is like fuel to our organs, if they

get less of it, they will be unable to perform optimally.

Breathing is less important than other health concerns... If you think that breathing is not as important as other aspects of your health, then you are

sadly mistaken.

When you inhale less amount or air and exhale less carbon dioxide, your system doesn’t get

enough oxygen to perform different functions, and the toxic materials also get stuck inside

your organs. These toxic materials and gases pose a threat to your system and result in

depression and other illnesses. Poor breathing can also cause aging, weakness, and

emotional instability.

Breathing through the mouth is better than breathing through the

nose... Breathing through the mouth is not as healthy as breathing through the nose. When you

breathe through the mouth for long periods of time, you are under the threat of developing

high levels of inflammation and mucus, which may cause asthma and other respiratory

illnesses. Breathing through the mouth also results in low oxygen levels in the body, which

makes a person feel lazy.

When you breathe through the nose, you are able to moisten and warm the air that you

inhale. It also helps make your lungs work more efficiently, providing more oxygen to your

body. When you breathe through the nose, you are able to utilize nitric oxide to get rid of

microorganisms in your lungs. Nitric oxide also helps dilate the blood vessels and organs to

allow greater flow of oxygen through them.

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Breathing into the chest is better than breathing into the belly ... When you breathe into the chest, your diaphragm doesn’t expand as much, which gives

your lungs less room to gather a greater amount of air.

Furthermore, chest breathing only engages then upper part of the lungs, which are not as

big as the lower part.

Chest breathing also increases the speed of the respiration process because of the less

amount of air that is inhaled and exhaled. This results in poor flow of oxygen into the body,

which causes various illnesses and keeps you from feeling fresh and healthy.

style... The way you breathe can be changed by practicing different exercises.

If you are restricting the flow of air by inhaling and exhaling less amount of air, then you can

change your breathing style by being aware of the process of breathing in and breathing

out, and by trying to inhale a good amount of air.

These myths that surround breathing might end up making you sick. Because breathing is

the core process of our life, it is important we pay attention to it and make it better for

improved health and overall well-being.

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The Right Way To Breathe

Breathing properly is the key to living a healthy and disease free life.

But if you are not breathing how you should be, then you might end up disturbing your

metabolism and various other processes.

In order to provide adequate amounts of oxygen to your organs and tissues, you need to

learn to breathe the right way. Do not restrict your air flow by inhaling less amount of air

because if your body gets deprived of oxygen, it will fail to perform at its best. Poor

breathing also leads to improper core muscles, which may result in poor posture and

injuries.

If you don’t know the right technique of breathing, then it might end up messing up your

lifestyle. So, let’s help you learn the right way of breathing.

Breathing With Complete Awareness We are designed to breathe in a way that is beneficial for our body, but because we aren’t

taught to breathe the right way, there is a high chance that many of us are still breathing

the wrong way.

So, what’s the wrong way of breathing?

When we breathe shallowly.

When we hold our breath for too long.

When we over breathe.

Because we are breathing involuntary, we don’t realize what’s wrong with it.

But if you breathe with the above mentioned patterns, then you are doing it wrong.

Breathing in one of these ways can put a lot of stress on your body and can result in poor

flow of oxygen in your body. If the oxygen level in your body drops, your organs and tissues

will not perform well, which will make you feel tired, weak, and lazy. It might also result in

various illnesses and diseases.

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The best way to correct your breathing is to become conscious of the process. It might be an

automatic process, but by paying attention to it, you will be able to make the most of it.

Once you find the problem in your habitual breathing style, you can improve it.

Pay attention to your breathing pattern when you are happy, sad, stressed, excited, tired,

etc. By paying attention to your breathing, you can easily pick out the style that makes you

feel relaxed. If you are feeling happy, pay conscious attention to your breathing style and try

to incorporate it at later times. Because this breathing style is making your feel relieved, it

can really help increase your energy.

Breathe With Your Diaphragm If you breathe with your diaphragm, you will feel much relieved. The diaphragm is the set of

muscles that are present beneath the rib cage. So, breathe with your diaphragm such that

you feel it pushing into your belly.

If you are having trouble understanding it, then observe a baby. See how a baby’s belly

moves in and out when they breathe. That’s exactly how you need to breathe. Do not

restrict your belly muscles by holding your belly inside, but breathe through it and let a good

amount of air inside your lungs. When you breathe with your diaphragm, your nervous

system receives the message that you are in a relaxed state.

You can practice perfect breathing by inhaling air and counting till three, and then exhaling

it by counting till three again. This technique will allow you to maintain same breathing

length and pattern without pausing too long. When you do so, you are able to put your

focus on breathing, which allows you to feel relaxed and calm. This breathing exercise also

acts as meditation for the mind and the body.

Practice Deep Breathing

If you want your body to feel relaxed and receive a good amount of oxygen, then you will

need to practice deep breathing every day.

Take out 5 to 10 minutes from your daily routine to sit down, relax, and breathe deeply.

Deep breathing means inhaling a good amount of air and exhaling calmly without holding

your breath for too long.

When you breathe deeply, you are able to get more oxygen supply for your body and get rid

of the toxins. This technique also makes the body more alkaline by reducing chronic acidity.

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Breathe Through The Nose Another way to improve your breathing style is to breathe through your nose.

Breathing through the mouth is not very healthy, and if it is prolonged, it might result in the

development of inflammation and high levels of mucus. When you breathe through the

nose, you are able to moisten and warm the air. Furthermore, our nose consists of thin hairs

called cilia. These hairs clean the air that we breathe and catch all the dirt particles to

transfer the clear air to the lungs.

But when you breathe through the mouth, the air doesn’t get cleaned and might end up

creating toxins in your lungs.

Breathe With A Straight Posture Posture also plays an important role in letting good amount of air into the diaphragm.

Therefore, always breathe with a straight posture because it gives more space to the

diaphragm. When there is more space for the diaphragm to expand, you get a lot of oxygen

into your system, which improves your overall health and mood.

When you breathe the right way, you will be able to inhale a good amount of oxygen which

will keep you active and feeling great throughout the day. This vibrational energy in your

system will make you feel fresh and attract more positive energy into your life.

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The Best Breathing Exercises

Breathing plays a vital role in connecting us to the universe. Because it is a natural process,

breathing can increase your vibrational energy and make you feel relaxed and positive.

Apart from the breathing tips and exercises mentioned in the previous section, there are

many other breathing exercises that you can practice to build a stronger connection with

the universe and live a positive life.

Let’s take a look at seven exercises that you can easily practice without needing any

equipment or specialized skills.

1. Relaxing Breathing Relaxing breathing is a very simple and easy-to-follow exercise that requires no equipment.

Let’s take a look at the exercise and follow it step-by-step.

Sit on a chair with your back straight.

Place the tip of your tongue on the ridge just behind your upper teeth.

Close your eyes and inhale through your nose.

Leave your mouth slightly open.

Exhale slowly through the mouth in such a way that you hear a light whoosh sound.

Now close your mouth and inhale through your nose.

Count till four in your mind as you inhale.

Now hold your breath and count till seven.

Exhale through your mouth and count till eight.

Repeat this cycle three more times.

Make sure that you inhale through your nose and exhale through your mouth by making a

little sound. You also need to make sure that while you are practicing this exercise that your

tongue is touching the ridge. This breathing exercise is extremely effective in relaxing the

mind and body, especially in upsetting situations.

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2. Stimulating Breathing Adapted from the yogic breathing techniques, stimulating breathing is quite helpful in

increasing alertness and energy in the system. Let’s learn this exercise by following the tips

given below:

Inhale and exhale air rapidly through your nose, but keep your mouth closed.

Inhale as quickly as possible.

Make sure that the duration is same for both inhalation and exhalation.

Don’t worry about the noise that you make because quick breathing can be quite

audible.

One cycle (one second duration) should comprise of three breaths; both in and out.

Make sure you breathe normally after every cycle.

Try to keep the exercise less than 15 seconds the first time.

This exercise will leave you feeling extremely energetic. So, the next time you want to feel

highly energetic and active, practice this exercise.

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3. Counting Breathing Counting breath is another great breathing exercise that is very similar to the Zen practice.

When you practice this exercise, you are able to feel light and much more refreshing. Let’s

learn this exercise.

Sit on a chair or any other comfortable place and keep your spine straight.

Keep your head inclined slightly forward.

Close your eyes and take a few calming breaths.

When you exhale, count one.

The second time you exhale, count two.

Continue counting every time you exhale till five.

Begin a new cycle again and start counting from one every exhalation.

Keep your count till five only.

By practicing this breathing technique, you will feel calm, relaxed, and at peace. This is a

meditation exercise that will help calm your nerves and make you feel positive. Do this

exercise for ten minutes every day.

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4. Abdominal Breathing If you are feeling stressed and want to take control over your body and emotions, practice

abdominal breathing exercise.

Place one hand on your chest and the other hand on your belly.

Inhale a good amount of air through the nose.

Make sure that you breathe in your diaphragm and not your chest.

Breathe in and out slowly and deeply for 6 to 10 times in a minute.

Practice this breathing technique for ten minutes in a day. It can be at different times or

whenever you feel the need to calm down. This exercise is extremely effective in lowering

the heart rate and blood pressure. So, if you are feeling angry or stressed about something,

get involved in this practice and you will feel relaxed.

5. Equal Breathing Many yogis practice equal breathing technique to calm their nervous system and increase

their positive vibrational energy. This technique balances the breath, which results in the

complete balance of the body and mind.

Breathe in deeply through the nose and count till four.

Now exhale to the count of four.

Make sure you breathe in and out through the nose only.

If you want to calm down and feel relieved, you can practice this exercise. This exercise

works best before bedtime and can help people sleep easily.

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6. Progressive Breathing Progressive breathing is a technique that works best in relieving a person from stress and

anxiety.

Close your eyes and tense each

muscle of the body starting from the

feet.

Tense and relax the muscles of every

part of the body and sense it while

you are breathing deeply.

Make sure that you inhale through

the nose and count till four and

exhale through the mouth.

Breathe in when the muscles tense and breathe out when they relax.

7. Positive Visualization Breathing A great way to practice proper breathing technique to enhance your vibrational energy is to

get involved in guided visualization. Guided visualization breathing technique can be

practiced alone and with the help of a teacher as well.

Close your eyes and think about a positive scenario while you breathe in calmly

through your nose.

Breathe out calmly and continue repeating until you feel relieved.

This technique is quite helpful in relieving a person from stress and inducing positive

thoughts in their mind. By thinking about a positive situation that you want to be in, you are

able to get rid of the negative thoughts that are bringing feelings of anger and depression.

This breathing technique will add positivity into your life and help you feel relaxed by

increasing the frequency of your vibrational energy.

If you want to enhance your connection with your inner self, practice these exercises and

take help from breathing to get in a happier place in life. You don’t always have to walk on a

complicated path to increase your vibrational energy, but by simply learning to breathe

properly, you can enhance your connection with the universe.

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Conclusion

Breathing exercises have been practiced by many people throughout history. These people

made use of breathing to enhance their minds, bodies, spirits, and emotions. Before

medicines were introduced for healing different conditions, people made use of breathing

to relieve symptoms of stress and other things including improving the state of

sleeplessness.

Many researchers have conducted studies examining the effects of breathing on the mind

and the body. These researchers found that by changing the pattern of breathing, a person

can shift their stressed state of mind and body into a more relaxed state. They also found

that breathing makes a person feel calm and can help relax a stressed mind.

Even the yoga postures that people practiced in the past all included breathing exercises

that would enhance the connection between the mind, body, and spirit. Yoga practitioners

would spend most of their time working on their breath and postures, and over time they

achieved what they strived for. They were able to get in a state that was extremely calm and

helped them feel more positive in every aspect of life.

By practicing to breathe in certain patterns, a person will be able to enhance their

connection with the universe by unifying their mind, body, spirit, and emotions. This

increased connection will bring them close to their higher purpose, which will result in

raised vibrational frequency. One their energies begin to vibrate at a higher frequency, it

will become easier for them to stay at that heightened place and go upwards from there. By

taking help from the exercises in this report, you will be able to increase your vibrational

frequency to bring good things into your life.

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