Page 22 - ZenMastery

Once you’ve filled these with air, shift your focus to your ribcage

filling the midsection of your abdomen. Allow your ribs to puff out.

Finally, fill your upper chest area all the way to your collarbones.

This should also lift your heart as you come into a tall posture. This

entire inhale may be done in a few quick seconds or stretched to an

extended period of 15 or so seconds.

For the exhale, keep your chest lifted and your posture tall. Starting

with the belly first, exhale and empty the belly. Then move toward

your spine and empty the midsection. Round off the exhale with

emptying the chest. Ideally, your exhale should be longer than your

inhale or at least of equal length.

Bellows Breath

Inspired by yoga and other meditation techniques, this method can

help improve alertness, clarify your mind and make you energetic.

If you feel lazy, hazy, or as if you’re moving in slow motion, try this

breathing technique.

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