- Health situation.
Sitting on a chair, we breathe for a few seconds, do a last inhalation and we hold our nose, we then count the seconds we hold our breath until we feel the need to breathe again. (We do not wait until we are desperate to breathe), and we write the time (seconds) down in its box.
We take our pulse and we write it down, it will help us further on with the evaluation of comparisons. If the apnea in which we should not make an effort not to breathe makes our pulse go up, it indicates we have forced ourselves. This will be corrected as we continue practising the exercises.
- Breathing correctly.
This exercise will start to show our brain to automotate the correct way to breathe. We continue to sit on a chair, we put our hands on our lap and for 2 minuts we start to breathe softly inhaling and ehaling with our nose. We try to visualize the path the air does, wth each breathe we take. Slowly, our intake is less, we need less air…we write down the time taken…if the exercise has been done correctly the palms of our hands should be warm.
- Extended Breathing In this exercise we are going to inhale all the air we can and after exhaling we will hole our nose and do an apnea all the time we can….we then write down the time in the correct box. This exercise helps us face our fears. At the beginning they will appear at a very quick pace, like a carrousel but as we continue practiing this exercise, our brain will show us clearly what is the most important issue and how we can solve it.The ideal amount of time of this apnea should at least be double the time achieved in the exercise health situation (exercise 1).
Take it in the same way as previous exercises.
When the exercise has been done correctly, our pulse rate will be lower than when taken before. This due to what is known as the Bhor effect…as the apnea has increased the co2 in our blood which causes haemoglobin to transport more amount of oxygen which has a relaxing effect on our brain which at the same time makes our central nervous system relax which makes our pulse rate descend.
- Breathing correctly
The same as in exercise 3 we teach our brain the correct way to inhale and exhale for a mínimum of 2 minutes.
- State of health.
We repeat exercise 1, we should be able to increase the time of apnea and maintain or reduce our pulse rate. If not achieved at the begining, it will happen with practice.
Repeat as in the other exercises.