Breathing with Awareness, or Observing our Breathing,
or Turning Our Attention to Our Breathing:

       Breathing with awareness or observing our breathing helps to slow down the breathing, deepen the breathing, and helps to heal and rejuvenate the body.

       One or both hands may be placed on the belly, or one hand on the belly and one hand on the chest. As we gradually breathe in, the belly should expand, and as we gradually breathe out, the belly should contract. This is proper, good, normal breathing. If you do not breathe like this, you can gradually retrain the breathing.

"Listening" to the breath:

       We can "listen" to our breath by placing our hands or palms over our ears, and the fingers may be behind the neck or head. We can best do this when sitting at a table and resting our elbows on the table, or lying down with the fingers behind the neck or head.

       "Listening" to our breath can further enhance the awareness of our breath.

Four-Part Foundational Breathing Exercises

1. Belly Breathing or One-Part Breathing or Deep Diaphragmatic Breathing:
Gradually breathe in, expanding the belly, and then gradually breathe out, contracting the belly.

2. Belly and Chest Breathing or Two-Part Breathing:
Gradually breathe in and expand the belly and chest, and then gradually breathe out, contracting the chest and the belly.

3. Belly, Chest, and Upper Chest Breathing or Three-Part Breathing or the Complete Breath:
Gradually breathe in, expanding the belly and chest, and lifting the shoulders a little, and then gradually breathe out, lowering the shoulders, contracting the chest and belly.

4. Belly, Chest, Upper Chest, and Head Tilt Breathing or Four-Part Breathing:
Gradually breathe in, expanding the chest and belly, lifting the shoulders a little, and tilting the head back, and then gradually breathe out, tilting the head forward, lowering the shoulders, contracting the chest and belly.

Note: Each of the four breathing exercises above may be repeated as desired.

Note: Doing one or two of the breaths above may be plenty in the beginning. Do only what is reasonable for the body.

Generally speaking, we breathe in through the nose and either, out through the nose or out through the mouth. If we breathe out through the mouth, we generally purse the lips and blow out with a gentle soft whistle. Blowing out through the mouth acts as a gentle cleansing breath.

The Stomach Exercise Breath:

       Gradually lean over, placing the hands on the knees, breathing out, and contracting the belly. Then gradually straighten the body, bringing the hands to the sides, breathing in, expanding the belly.

The Four Standing Breaths with Two Hands
Each Breath Has Four Parts

1. Standing, With Two Hands Facing the Body, and With Up-Down Movements of the Hands:
       Gradually raise the hands to the top of the belly and breathe in, and then gradually lower the hands to the sides and breathe out.
       Gradually raise the hands to the chest or heart level and breathe in, and then gradually lower the hands to the sides and breathe out.
       Gradually raise the hands to the shoulder level and breathe in, and then gradually lower the hands to the sides and breathe out.
       Gradually raise the hands above the head and tilt the head back and breathe in, and then gradually lower the hands to the sides and breathe out.
Repeat as desired.

2. Standing, With Two Hands Facing the Body, With Out-In Movements of the hands:
       Bring the hands to the belly, palms facing inward. Gradually move the hands out from the belly and breathe in, and then bring the hands to the front of the belly and breathe out.
       Bring the hands to the chest or heart level, palms facing inward. Gradually move the hands out from the chest and breathe in, and then bring the hands to the front of the chest and breathe out.
       Bring the hands to the shoulder level, palms facing downward. Gradually move the hands out from the shoulders and breathe in, and then move the hands back to the shoulders and breathe out.
       Bring the hands above the head, or on the side of the head, with palms facing downward or toward the head. Gradually move the hands out from the head and breathe in, and then bring the hands back over the head or on the side of the head and breathe out.

3. Standing, Head-to-Toe Breathing:
Note: This breath will be explained later.
       Front,
       Back,
       Right Side,
       Left Side,

4. Standing, Four-Part Breathing -- Hands Up, Hands Front, Hands Back, and Hands Down:
       Gradually breathe in and lift the hands up from the sides to the shoulder level,
       Gradually breathe out and bring the hands together in front of the body with the palms facing each other,
       Gradually breathe in and open the hands or bring the hands straight out from the shoulders,
       Gradually breathe out and lower the hands to the sides.
Repeat as desired.

The Double Breath

       "We begin by inhaling strongly through our nose with a double breath -- a short, sharp inhalation, followed by a long, strong inhalation -- completely filling our lungs. Then, we exhale twice through our mouth with a short exhalation followed by a long exhalation -- making a "swishing" or breathy sound. This double breath can be used with #4 above, and most other breathing exercises.

Listening to the Heartbeat -- Being Aware of the Heartbeat
Complimentary to Breathing with Awareness and Breathing Exercises

       Listening to the heartbeat or being aware of the heartbeat may be a beneficial practice to strengthen the heart and improve the energy flow in the body.

       To listen to the heartbeat, we may lie down or sit up and place the tips of the fingers of one hand or both hands over the heart. We may gradually become aware of the heartbeat, and enjoy being aware of the heartbeat. We may also place our fingertips on our pulse near the wrist.

       If we like, we may do an affirmation, such as, "I AM all Light, I AM all Love," to the beat of the heart.

Important Note: Since there is only a verbal explanation of these breathing exercises, you may or may not understand how to do them. If you do not understand how to do them, you may take your best guess, or just skip over the ones you don't understand. Maybe, if and when you come back to them, you may understand them.
       One day I hope to have still pictures with "arrow movements", which will help somewhat. Moreover, I hope to have a video or DVD as soon as I can, and place it on the website, and/or sell them at a very fair price for those who want their personal copies.

If You Would Like:

To go back to the top of this page, click here.

To go back to the main topic page of yoga, click here.

To go to the homepage, click here.

To see nine or more translations into other languages, click here.

To share, or to give your response or feedback by email, click here.

To email me, William Star, about anything, or to ask a question, click here.

To share a teaching or this topic,
or to help develop this topic or any other topics
on this website, click here to email me, William Star.

To talk to me on the phone, call 916 704 6474

To learn about our free newsletter, An Open Letter of Love, click here. .

If you would like to email the information on this website to a friend or friends, click here.

To help with your prayers, or to give a donation,
love-offering or gift, or to make a trade, click here.

There is NO copyright on this material. It is God's gift to us all. You may use it at your own good discretion, and all that is asked, is that if you copy it, you keep the information below, so more people can find the website, www.anopendooroflove.org, and learn many more good things from the website.

Website: www.anopendooroflove.org
Email: anopendooroflove@aol.com

William Star
P.O. Box 279345
Sacramento, CA 95827

Telephone: 916 704 6474

Thank you and God Bless You.

To go back to the top of this page, click here.

To go back to the main topic page of yoga, click here.

To go to the homepage, click here.