Fit for Purpose with Ambrose WB

Belly Breath Technique

When we are panicked or unconsciously stressed, we tend to take short, shallow gasps of air. The resulting lack of oxygen restricts blood flow and causes muscles to tense. By allowing more air to enter your body, you will slow down your heart rate, lower your blood pressure, and break the stress cycle. 

Explore the following breathing technique:

1. Try imagining a spot just below your navel. 
2. Breathe into that spot, through your nose, and fill your abdomen with air. Let the air fill you from the abdomen up.
3. Then breathe out your mouth, like deflating a balloon. With every long, slow breath out, you will feel more relaxed.

The next time you are in a stressful situation:

• Sit up straight.
• Inhale through your nose with your mouth closed.
• Exhale through your mouth 
• Make your exhalation twice as long as your inhalation (for example, inhale for two seconds, exhale for four). 
• Use your abdomen when you breathe, consciously pushing your belly out. 
• Try putting one hand over your stomach, to see how it rises and falls.
• Repeat this exercise for at least 6 breaths and up to 5 minutes.

Ideally, do this twice a day. Today, we’ll do this for 6 complete breathes (or an inhale and exhale).

Before we begin... 

Remember, quality is more important than quantity. With practice, you will learn to be in control of your breath, which with translate to how you respond emotionally, and the actions you take.

Start by finding somewhere comfortable to sit. You don’t need to sit with your legs crossed or hold any special positions with your holds. Simply sit comfortably and easily. 

Here we go:

Next closing your eyes. If you aren’t able to, you can also lower your eyes keeping a soft focus on the space in front of you.

As we begin, let’s inhale together...and breath out.

Let’s begin:

Inhale - through your nose

Exhale  - through your mouth (making the exhale longer than the inhale)

Inhale - through your nose

Exhale  - through your mouth (make sure to expel all the air from your lungs)

Inhale - through your nose

Exhale  - through your mouth

Inhale - through your nose

Exhale  - through your mouth

Inhale - through your nose

Exhale  - through your mouth

Inhale - through your nose

Exhale  - through your mouth

Start to become aware of the space around you. Any noises or smells. As you bring your attention back to your body. The weight of your body pressing down on your seat or the floor. The feeling of your arms on your lap. And in your own time, begin to slowly open your eyes.

How was it? Easy? Nice?

Today’s practice is only 6 rounds. But, you do this for as long as you like. I like to suggest at least 6 rounds and encourage people to practice for 5 minutes.

While the goal is to not lose focus, its normal to get distracted.

If and when that happens, know that it’s fine, and simply bring your attention back to your breath.

If you had trouble fully inhaling and exhaling to my count, that’s okay too. In time, you’ll learn how to control your breath.

Peace...

Straw Breath Technique

When we are panicked or unconsciously stressed, we tend to take short, shallow gasps of air. The resulting lack of oxygen restricts blood flow and causes muscles to tense. By allowing more air to enter your body, you will slow down your heart rate, lower your blood pressure, and break the stress cycle. Explore the following breathing technique:

Try imagining a spot just below your navel. 

Breathe into that spot, through your nose, and fill your abdomen with air. Let the air fill you from the abdomen up.

Then, make your lips as if you were drinking through a straw, and breathe out your mouth, like deflating a balloon. With every long, slow breath out, you will feel more relaxed.

• Sit up straight.
• Inhale through your nose with your mouth closed.
• Exhale fully through pursed lips (as if breathing out a straw) making sure you have exhaled all of the air out of your lungs.
• Inhale normally, through your nose.
• Exhale fully out of your mouth (remember to make your lips like a straw).
• Repeat this exercise for at least 6 breaths and up to 5 minutes.

Ideally, do this twice a day. Today, we’ll do this for 6 complete breathes (or an inhale and exhale).

Before we begin... 

Remember, quality is more important than quantity. With practice, you will learn to be in control of your breath, which with translate to how you respond emotionally, and the actions you take.

Start by finding somewhere comfortable to sit. You don’t need to sit with your legs crossed or hold any special positions with your holds. Simply sit comfortably and easily. 

Here we go:

Next closing your eyes. If you aren’t able to, you can also lower your eyes keeping a soft focus on the space in front of you.

As we begin, let’s inhale together...and breath out.

Let’s begin:

Inhale - through your nose

Exhale  - through your lips (making the exhale longer than the inhale)

Inhale - through your nose

Exhale  - through your lips (make sure to expel all the air from your lungs)

Inhale - through your nose

Exhale  - through your lips

Inhale - through your nose

Exhale  - through your lips

Inhale - through your nose

Exhale  - through your lips

Inhale - through your nose

Exhale  - through your lips

Start to become aware of the space around you. Any noises or smells. As you bring your attention back to your body. The weight of your body pressing down on your seat or the floor. The feeling of your arms on your lap. And in your own time, begin to slowly open your eyes.

How was it? Easy? Nice?

Today’s practice is only 6 rounds. But, you do this for as long as you like. I like to suggest at least 6 rounds and encourage people to practice for 5 minutes.

While the goal is to not lose focus, its normal to get distracted.

If and when that happens, know that it’s fine, and simply bring your attention back to your breath.

If you had trouble fully inhaling and exhaling to my count, that’s okay too. In time, you’ll learn how to control your breath.

Peace...

Here’s the simple 5-step process of mental imagery:

1. Relaxation (going in) - 2-5 min
   
2. Self-affirmations (confidence conditioning) - 2-5 min
   
3. Mental recall (a previous success) - 2-5 min
   
4. Mental rehearsal (your next performance) - 3-5 min
   
5. Present moment awareness (coming out) - 1-3 min
   

The goal of this drill is simple: to turn up your awareness and energy by using all five of your senses - sight, sound, taste, touch, and feel.

When/How To Use It

You can perform this exercise at the end of a meeting, practice, or training session.

I suggest you do this exercise a few times, at different times throughout the day before picking the best one. A lot of my clients do it as a part of their nighttime routine.