This is fundamental breath work for endurance and stamina.
By regulating your breath this way,
You regulate your mind and your body.
The technique is called friction breathing and you'll use some inner throat muscles to create a little valve in your throat that the breath goes through,
Pushing up against that valve.
It creates a little friction and a very specific sound.
So to find that action go ahead and clear your throat out loud.
Those are the throat muscles.
Now clear your throat more quietly,
Just like you're trying to not make a sound.
It's just little spurts of air that come out.
Now try with your mouth open as though you're going to clean your sunglasses.
And do the same on the way in.
Do this once more.
It may be a little difficult or choppy on the way in.
That will smooth out with practice.
Now closing your lips do the same sound but through your nose and throat.
Continue to breathe,
Listening to the sound that it makes.
Smooth out that sound.
You can breathe vigorously,
Kind of like you're pumping your breath out.
This processes and metabolizes stress hormones in the body very quickly.
Once you get that reset then you can begin to allow it to be more gentle,
Softer.
Do this by relaxing more your neck,
Your throat and face.
While still doing the technique you have a very easeful effort.
So it's very easeful and almost as though you cannot hear it.
You can only hear it by listening with your inner ears which you can imagine are very close to your throat.
Now we'll begin to refine this.
Breathe in a little longer without forcing or pushing.
Breathe out a little longer without pushing.
Continue and see if there's a little room to stretch your breath at the end without straining.
Now begin to breathe in more fully in all directions front,
Back and sides and breathe out more fully without forcing.
You breath now has that sound.
It's a little bit longer and a little bit fuller.
Please continue.
You breath now.
The next step is to add a pause or notice the space between your breaths.
Breathe in,
Pause,
Relax,
Breathe out,
Pause.
The pause is not a constriction or holding but rather a lingering,
A moment of silence where nothing is happening and then the breath changes direction.
In the silent space between breaths allow your mind to pause and rest there as well.
Continue for another 30 seconds or so.
You breath now.
Now relax those inner throat muscles.
Let go of the technique.
Notice the effects and allow those effects to continue.
Though this can be used as a deep body-mind practice,
It is extremely beneficial to use it while you're on the go.
Out and about throughout your day no matter what you're doing,
Try regulating your breathing this way while you're doing it to regulate your mind and strengthen your body and endurance.
