1 Practice Diaphragmatic breathing either lying down, sitting or standing at least ten minutes , twice a day, for a period of at least three weeks
2 Keep a log to indicate the place, time and length of each practice session. Include a journal of your observations and /or impressions. Save the log and journal.
3 In an essay format write a minimum one page summary of the experience , submit this essay, with the log and journal on one file.
The Conscious Regulation of Breath
Instruction as to the Role of the Diaphragm
Air is drawn into the lungs by the action of the diaphragm,
a huge, flat, strong, sheet-like muscle that stretches
horizontally across the bottom of the rib cage, separating the
chest box from the abdomen.
When the diaphragm expands the inhalation begins and
the size of the chest and lungs increases as air rushes into the
vacuum that has been created. When the diaphragm relaxes
the chest and lungs contract as air is expelled from the lungs.
Imagine how a fire place bellows works. As you pull the
bellows open, air rushes into the bellows. When you push the
bellow closed air is forced out of the bellows, and the fire is stoked
in the process.
Your diaphragm operates like that of a bellows. As it is
stretched and opens up on the inhalation, air is drawn into
the lungs. When it relaxes and folds up on the exhalation, air
is forced out of the nostrils or mouth.
To emphasize diaphragmatic breathing lie down and
place your right hand on your stomach and your left on your chest.
When breathing diaphragmatically your right hand will rise with the
inhalation and fall with the exhalation, while the left hand
will remain basically motionless.
Gently adopt a pattern of equal length for the inhalation
and exhalation and experience the breathing cycle as a slow
continuous stream of movement. The gentle, rhythmic
quality of diaphragmatic breathing is a natural phenomenon.
Your goal is to let the breath move freely and naturally of
its own accord. Conscious diaphragmatic breathing is slow,
deep, even and steady.
When you recognize the pattern of movement involved in
the action of diaphragmatic breathing, you can begin to relax
your thinking processes. Once this diaphragmatic motion
and rhythm has been learned you should strive to suspend
thinking (in words and sentences) and focus exclusively
on the feelings (sensations) associated with diaphragmatic
Your goal is to remain in the present with your sensations alone,
returning to these sensations when thoughts present themselves to
consciousness. In mindfully (but thoughtlessly) attending to the
present you shall find yourself renewed.
The good sensations (and calm perceptions) that are
stimulated by the regular practice of diaphragmatic
breathing are usually sufficient to motivate a continued
interest in these matters of the breath.
NOTE: I am not looking for someone to actually do the diaphragmatic breathing for that length of time. Just someone who can create a journal or log to make it appear like they did.
|Due By (Pacific Time)
||05/04/2014 12:00 am