Breath:
The Key to Health and Longevity
by Robert Lewanski
- Part I
John was stricken with infantile
paralysis since childhood. He was physically challenged, and was unable
to arise or seat
himself without assistance. John was interested in a singing career. He
had a good voice, but he lacked strength and
endurance. John began training under a voice and breathing coach. It was
hoped that this method of breathing beside
giving him a new voice resonance and power would also bring a tremendous
improvement to his mind and body. The
coach never expected such a marked improvement that took place after a
few months of concentrated breath work.
The Secret Breathing Technique
This breathing technique, along with special exercises, made it possible
to bring about the miraculous improvement in
John's health. The key to breathing for health, vigor and longevity is
learning to expand the lower back muscles. When
John finally learned to expands his back muscles, color came to his cheeks
and he was more agile in his body
movements than at first. It must be remembered that the body is slow to
make any noticeable changes and especially in
the case of infantile paralysis. Through the breathing exercises, the muscle
constriction throughout the lower part of his
body had been strengthened, and relaxed, permitting him to move about freely.
The stiffness and rigidity had gone.
This method of deep breathing is named after a famous opera singer, Gerster-Gardini.
This method produces a
continual expansion of the spinal muscles at the lower part of the back,
stretches and stimulates the spinal nerves. This
stimulates anew the motor and sensory nerves along the spinal cord, and
this inner stimulation of the spinal cord restores
the use of the nerves and muscles, and revives the very core of vitality.
Incorrect Breathing Methods
False ideas of deep breathing persist in many quarters despite modern exercise
trends, i.e., gyms, body building,
aerobics etc. If you should ask someone to take a deep breath, he or she
will immediately, against all the laws of nature,
straighten up, draw his shoulders back, throw his chest forward, which
when he tries to take a deep breath (through his
nose with closed mouth) raises up like a balloon. Naturally, this involves
more effort and energy than nature ever intended
us to expend. Schools, gyms and the military, around the world, have been
brainlessly teaching this stereotyped
breathing method for years. This is not the method taught in yoga, chi
kung or opera singing. This balloon chest breathing
method, in reality, is the most difficult way to take a deep breath. As
an exercise, it has some benefit to stimulate
circulation and increase the oxygen supply. But as a method of thoroughly
cleansing the lungs it leaves much to be
desired. What actually occurs when the individual tries to breathe deeply
with his chest thrown forward and his shoulders
back, is that the muscle walls of the chest press and stiffen the lungs
so that they can neither inhale nor exhale sufficiently.
The individual merely succeeds in pressing down into the lung proper, the
foul, half-used air still in the bronchial tubes,
and takes in very little fresh supply.
Athletic Breathing Performance
If you will watch a child or an athlete who has been running hard, you
will notice how their back muscles are moving up
and down, and in and out like an accordion. Observe them in profile, you
will notice that the lower front part of the body is
curved in, but the back is straight. Nature never intended us to throw
our chests forward in the pigeon position to breathe
deeply. When the body is in this
position the lungs are pressed against the ribs and the chest walls are
constricted, which means that the air you breathe
in is crammed into the bronchial tubes. Your body should be relaxed and
at ease to permit the utmost freedom of
movement.
The puffed up pigeon chest position is a favorite pose among athletes and
military personal when parading or having a
photograph made, but it is really only so much false inflated ego. Power
and freedom of action is only possible when the
chest is held in a normal position, thereby permitting the back and shoulder
muscles free play. Observe professional
boxers, like Tyson, Holifield or Ali stand up in the ring with their chest
up--to take their applause. As soon as the boxing
match starts the chest-posing position comes down. It is a different stance
altogether. If they kept their chest raised in
that peacock fashion they would become so stiff and uncoordinated that
they would be knocked flat quickly!
Observe an Olympic weight lifter. He comes out on the stage with his chest
thrown forward--like a proud pigeon. But
when he gets down to lifting the weight, the first thing he does is to
relax his chest muscles to a normal lowered position.
He would most of his power if he were to attempt to lift the weights with
his chest raised high. Nevertheless, this
erroneous pose is falsely associated in almost
everyones' mind with correct posture and the best position to breathe deeply.
Expanding the Lower Back Technique
We must forget about these false concepts of posture and deep breathing,
and learn the correct way. Sit at ease, place
your thumbs on your hip bones and stretch the other fingers backward until
they nearly meet at the lower end of your
back. This will enable you to feel the gradual enlargement of the lower
back muscles as you breathe deeply. These
muscles aid the work of sucking air into your lungs. The chest movement
is mostly involuntary. Every time you cough,
shout, sing, or yawn, these back muscles act automatically without your
knowledge. Naturally, deep breathing is only
possible when we learn to deliberately descend the diaphragm by the expansion
of these lower back muscles.
To make the movement of these lower back muscles clearer, let me suggest
that you take a deep breath or a yawn, a big
yawn. If you will keep your hands spread across your back as you do so,
you will notice that the entire lower middle
portion of your back seems to open up like an accordion as you yawn or
take a deep breath. Do this a few time to learn
the movement. Once you master this movement, every time you take a deep
breath, you completely cleanse the lungs
with fresh oxygen.
Deep Breathing Posture
However, there is an important step to take before breathing deeply. Sit
at ease near the edge of your chair, lean forward
and cross your knees. This will form a curved-in line from hip bone to
hip bone in front where your legs meet your body.
Next, pull in these pelvic muscles gently. You will find that it is easy
now to inhale a deep breath, expand the lower back
muscles, and make them open up like a fan, thereby making for greater ease
in deep breathing.
Some idea of the importance of sucking in or pulling in this band of pelvic
muscles will be clearer when I explain the
functioning of the diaphragm and its relation to deep breathing.
Part 2
The Anatomy of the Diaphragm
The diaphragm is a strong muscle like the upper half of an enormous rubber
ball and it is tipped in the body so that it
reaches from the lower ribs in front, running under the lungs and slanting
downward at the back. It is connected with the
muscles of the back by ligaments in the form of an open fan. Every time
we shout, sing, laugh loudly or take a deep
breath, we instinctively spread the lower muscles of the back and the diaphragm
flattens down like the top of a drum. You
cannot do this flattening unless you have brought the diaphragm backward
where it will find space. The important factor
mentioned above, of sucking in the front pelvic muscles, moves back the
intestines against the back wall of the
diaphragm
and thus against the spine. This helps to enlarge the lower back muscles,
thus permitting the diaphragm to descend,
flatten, and expand all simultaneously.
This special exercise of lowering the diaphragm as a preparation for breath
control is a secret that trained singers and
great speakers have used for centuries. This allows them to sing and speak
effortlessly without tiring. This shuffling back
of the intestines and the bellows-like opening of the lower back spine
muscles, which over time, becomes a habit, not
only increases the amount of oxygen absorbed, but actually permits the
lungs to stretch and grow at all times even when
asleep.
Chinese Medicine and Deep Breathing
We can use these same secret techniques to increase lung capacity and improve
health and vitality. Breath is indeed the
first and foremost function of life on earth. Shallow breathing weakens
health and dampens our courage. In Chinese
Medicine, healthy lungs are connected with courage, while weak collapsed
lungs create grief and sorrow. Deep
breathing, the correct way, increases courage and
confidence. We are not afraid to take on life's challenges. We become an
inspiration to others. Inspiration comes from
the word spirit, or in-spira-tion. And 'God breathed the breath of life
into man, and man became a spirit.' So, when we
breathe deeply into the lower back and abdomen, we become filled with the
spirit of God, and we attain abundant
vitality.
Overcome Illness with Deep Breathing
It is entirely possible to breathe your way out of many serious illnesses
by means of this correct breathing exercise since
the lungs play a major role in keeping the body free of toxic poisons.
Deep breathing replenishes the foul air in the lungs
and brings a fresh supply of oxygen into the blood stream. The many little
bags or air-cells of which the five lung lobes
consist are expanded by the fan-like enlargement of the spine muscles.
This action increases and stimulates the blood
supply in the cell tissue as well as removing stale air from the lungs.
The Brain and Lung Connection
The lungs consist of five lobes; three on the right side and two on the
left, and more than half are in the back part of the
body. The lungs do not inhale or expel air, but only fill through the descent
of the diaphragm and the raising of the
muscles of the chest which act like bellows. Every time this happens, it
creates a vacuum that sucks in the air. Fresh
oxygen renews lung tissue. Brain cells are also rejuvenated, thus preventing
symptoms of aging and memory loss. The
longest lived and healthiest people in the world are the ones who breathe
deeply while exercising their bodies.
Deep Breathing Brings Success
Years ago there was a young lady, Eva, who had tuberculosis. She was taken
to a special breathing instructor. Everyday
Eva was taught this technique of lowering the diaphragm so she might breathe
deeply more easily. Eva was instructed to
sit on the edge of the bed or chair, her hands on her knees, her legs crossed,
and her body slumped over a bit to permit
her back and shoulder muscles free play.
With her body in this position she was able to completely fill every nook
of her lungs with fresh air. In her weakened
condition, this was the only way in which her lungs could be replenished
with oxygen without exhausting effort. Strenuous
exercise was out of the question. She could barely stand. However, with
this special system of breathing, her lungs were
daily stretched, enlarged and eventually healed. She grew strong and healthy.
Overcoming Weak Lungs
Lung infections such as pneumonia and tuberculosis almost always start
in the air sacs of the lung tissue at the outer
edges of the lungs. This occurs because the lungs are weak from lack of
activity. Physical activity, along with deep
breathing exercises, such as I have described above, replenishes the outer
sacs
of the lungs with fresh life-giving oxygen. The lungs are seldom replenished
in people with lung disorders.
In time the cell tissue becomes saturated with accumulated poisons and
an ideal breeding place for infection has been
formed. People who lead sedentary lives should make time daily for deep
breathing exercises to cleanse these inner
recesses of the lungs. This practice would not only reduce the danger of
serious lung infection, but in time, build up
resistance against colds, flu and other debilitating lung problems.
When performing deep breathing exercises, inhale through the nose and exhale
through the mouth. You may sit or stand
during deep breathing exercises, but for beginners, the sitting position
is better. If you stand, be sure that your knees are
flexed, with one foot forward, the weight of your body on the back leg,
but keeping the knee flexible to prevent any rigidity
or stiffness in your body. Your back should be nearly straight without
bending the spine at the waistline.
The Breath Sniffing Technique
The lower back muscles can be moved in accordion-like movements by breathing
in air through the nose in continuous
sniffs, one after the other, until the lower abdomen and lower back are
fully extended with air. Both the lower and upper
part of the lungs will be working full capacity with this method, thus
oxygenating and expanding every inch of the lungs.
This technique increases the frictional
electricity in the body, and stimulates the motor and sensory nerves, imparting
greater vitality, health and lung power! The
more powerful you sniff in air down to the lower part of the lungs, abdomen
and lower back, the more frictional electricity
you will produce within your body. This is same principle with combing
your hair--the more you comb, the more electricity
you create. It is also like rubbing two stick together to create a fire.
Increasing Health and Vitality
The human body is an electro-magnetic machine--it can generate sparks of
electricity, like the hair comb or sticks. This
breathing technique, if practiced regularly, will become habitual, even
during sleep. The continual natural stimulation of
the circulation, through deep breathing, around the spinal nerves, lower
back, lungs, stomach, intestines and abdomen, is
the secret key to lasting youth, a sparkle in your eyes, a sense of refreshment
and well-being that comes with sound
health.
Part III
Last month I talked about the lowering the diaphragm, deep breathing and
exercise for lung health and circulation. In this
article I will address the spirit of the air, along with a special oriental
breathing technique.
An intelligent control of the breathing power not only lengthens our days,
but it keeps us fit and young by giving increased
vitality and the power of resistance.
The first mystery of life is in breathing. When a baby arrives he/she draws
a long breath (spirit), then lets it out in a wail,
and his life on earth has begun.
Breathing then becomes the most important of bodily functions. We can live
for some time without eating, less time
without drinking, but we can only live a few seconds without air! Why?
Because in the air is the Chi or Holy Spirit that
allows us to live and move and have our being on this planet.
Yogis and Chi Kung masters have stated that "one generation of correct
breathers would regenerate the population, and
disease would be so rare as to be looked upon as a curiosity." Even Western
Holistic Doctors are beginning to
understand, teach and practice these deep breathing exercises.
Most people in this country think of air as fresh, like a rose or fetid,
like a polluted city. Air is either pure in oxygen and
hydrogen, or impaired in those elements. But the Eastern Masters think
of air as more than that; to him there is a
powerful force, a mystical quality or life force or chi in the air. The
air has a soul or spirit, they say. With deep directed
breathing one can restore their physical body with fresh physical air.
By mentally directing the chi force, through
breathing, one can consciously store away in their brain and nerve centers
this vital energy of the spirit that enhances and
develops the soul. All those ancient wise men and women of the East practice
deep, directed breathing as part of their
spiritual
training.
Chi Kung Breathing Technique: Hands Reaching to Heaven
First: After rising out of bed, cleanse your face with cool water.
Next, cleanse your nostrils with a Neti Pot (The Nasal Wash).
Second: Stand erect and inhale steadily through your nostrils, throwing
your head back, while raising your arms slowly, as
you inhale, past side horizontal to a vertical position, felling the lower
part of the lungs, then the middle, and then the
higher portion of the lungs, right up to the chin.
Third: Retain the breath five or ten seconds while lowering the arms past
side horizontal to the thighs, keeping the chest
expanded out.
Fourth: Exhale slowly, holding the chest in a firm outward position, drawing-in
the abdomen and lifting it up.
Perform this breathing technique four or five times at first. After you
get the hang of it, perform it ten times morning and
night.
This great chi kung exercise will put vim, vigor and vitality into your
life. Dr. Jensen says that the abdominal area is the
life-line of the entire body. When the abdomen sags and gets loose, life
starts to get us down and we feel depressed. If
you desire to live vibrantly and vigorously, and to increase your health,
beauty and strength, using your abdominal
muscles and diaphragm in deep breathing is your key to success. For, without
health and energy, what have we to look
forward to.
Expanding the Lower Rib Cage
While performing this and other deep breathing exercises, always try to
expand the lower back, kidney area, lower
abdomen and sides while performing the inhaling movement. part of the exercise.
This is very crucial in filling the entire
lung cavity with fresh pure air; this also strengthens and massages the
internal organs and abdominal muscles.
Try this powerful, but simple abdominal breathing technique: Place your
hands at the small of the back, middle fingers
touching behind, thumbs forward. Squeeze yourself tight, exhaling as much
as possible. Now inhale and see how far
apart you can force your hands. Practice pushing your breath in against
the back of your ribs. Feel your hands expanding
and your entire abdominal area, sides and back pushing out. If this is
felt, you have performed it correctly.
Congratulations! Now, keep doing it through the day when you need more
energy and clear thinking!
Beauty and Health Secret
The blood starts from the heart a bright red, rich, carrying health, chi
energy and life to all parts of the body. It returns
through the veins blue and loaded with the waste of the system. This stream,
filled with sewage, is directed into the tiny
air sacs of the lungs. These air cells are so small that the corpuscles
march through in single file, a parade throwing off
the blue, heavy carbonic gas and taking on the bright red life giving oxygen
the moment that you throw back your head
and fill your lungs with pure life-giving air and chi.
The parade marches on and your five senses blossom into glory; your eyes
grow strong and shining, skin becomes
clear, hair lustrous and vital; your head becomes steady; your mind cheerful.
Your soul begins to sing. Is it any wonder
that the sages say that the air has a spirit and soul!
Indolence in Breathing
Most of us slowly die of indolence in our breathing. If we don't give that
parade of blood cells fresh air, if we breath only
shallow, shiftless breaths, or occupy rooms of impure air and breathe it
in and out, this foul blue blood stream cannot get
purified and refreshed. The body is robbed of nourishment. The wastes of
the body, which should have been destroyed
and eliminated, is returned through the
circulation and left in our organs, nerves, cells and joints to poison
the system. We grow ailing, old, decrepit. We die
young--50 or 100 years before we need to. Our spirit gives up within us.
The temple can no longer house it. We have
become poor in spirit, and the temple has been put asunder. It's time to
rejuvenate and revive our temples to the glory of
the spirit.
Part IV
by Robert Lewanski
Giving Glory to the Spirit
For five minutes, breathe life into your blood. Breathe into your entire
lung cavity--top to bottom--the soul and spirit of the
air. Perform this outdoors or through an open window. Breathe fresh, life-giving
oxygen into all your worn, broken down
cells. This is nature's method of restoring healing, health, energy and
hope into your life.
Breath or spirit is a gift of God. Perform this morning devotional breathing
exercise, while giving thanks and appreciation
for your life and breath. See what cleansing renewing power it has for
you.
Heavenly Breathing Technique
Step One: Stand in front of an open window or go outdoors and lift your
face to the starry heavens.
Step Two: Raise the arms straight, lifting them past side horizontal to
vertical, while inhaling clear down
to the hips, and hold it.
Step Three: Lift the body up on the toes and reach with the hands toward
the heavens.
Step Four: Lower the arms slowly past side horizontal to the hips, then
pucker the lips as if to whistle without puffing out
the cheeks.
Step Five: With great force, exhale a little air through the puckered lips.
Stop, keep holding the air, then forcefully exhale
a little more. Tighten the abdomen as you exhale each puff of air. Repeat
until all the air is exhaled.
Your energy will zoom through the galaxy after a few days of this Heavenly
Breathing Technique.
Breathing Consciously
Breathing should be unconscious; but at the rip-snort'en Y2K speed we live
daily, deep breathing exercises are as
necessary to our health as bathing, sunshine and wholesome food. As love,
happiness and tranquillity are to a full joyous
life, so is deep breathing to beauty, health, strength and vitality. Heal-th
means heal-ing or wholeness. Health and
wholeness give us a joyous life. We can create and live it fully without
pain, suffering or disease.
Training the Diaphragm to Work
We need to train our diaphragm to operate properly. Here is a simple technique
to train you to work the diaphragm.
Step One: Lie flat on the back.
Step Two: Relax both mind and body.
Step Three: Place the hands, one on top the other, on your lower abdomen,
just below your belly button.
Step Four: Inhale a deep long breath and feel your hands being pushed up
by your abdominal and diaphragm muscles.
Step Five: Exhale slowly and repeat this breathing cycle for five or ten
minutes daily.
This is how babies and animals breathe naturally. You will have the energy
and health of a child if you consciously and
continuously perform these breathing exercises, guaranteed!
By performing this abdominal breathing exercise flat on your back, the
diaphragm will acquire an appetite for breathing
work, and then you will breathe the same way on your feet. We need to all
breathe clear down to the hips. Breathing in
this manner improves ones singing voice, speaking ability, athletic performance,
strength, confidence, health, longevity
and vitality.
Are you now convinced? Now get to it.
Weak Breathing Causes Atrophy
Give your internal muscles and organs the exercise of deep breathing. Chi
Kung masters call it internal massage
breathing. Shallow weak breathing causes the diaphragm and abdominal muscles
to atrophy, and the capacity for deep
breathing becomes lost.
Lack of proper deep breathing fresh air means imperfect nutrition, imperfect
elimination, and imperfect health. You can
only live part of your life. Every particle of food and drink must be oxygenated
before it yields its full quota of nourishment,
and the waste processed for proper elimination.
When to Breathe Deeply
Breathe deeply when you greet the sun.
Breathe deeply when you go to bed.
Breathe deeply before and after you eat.
Breathe deeply when you have weak digestion.
Breathe deeply when you are nervous.
Breathe deeply when you are ill or diseased.
Breathe deeply when you have cold hands and feet.
Breathe deeply when your hair, eyes and skin look dull
Breathe deeply when you are unhappy and depressed
Breathe deeply when you think you are a failure and are frightened.
Breathe deeply when you think no one loves you.
Breathe deeply when you send love and light to those in need.
Breathe deeply, for there is a spirit and soul in the air you breathe.
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