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    The Oxygen Advantage Notes

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    Prityush Didwaniyan

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    © All Rights Reserved
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    The Oxygen Advantage Notes

    Uploaded by

    Prityush Didwaniyan
    71 views2 pages

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    The oxygen advantage notes

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    71 views2 pages

    The Oxygen Advantage Notes

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    Prityush Didwaniyan

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    © All Rights Reserved
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    The oxygen advantage notes

    With this knowledge, it comes as no surprise that humming is also practiced during certain
    meditation techniques. The breathwork technique called Brahmari involves slow, deep breaths
    through the nose, humming on each exhalation to generate a sound similar to a bee buzzing, and
    while the exact science may have been a mystery to the creators of this meditation method, the
    associated feeling of calmness of the mind is a clear indication of its benefit.

    Breathe through the nose

    Humming on the exhale

    Hold breath for a few second after exhale

    tai chi, and qigong

    Well-known qigong and tai chi Master Chris Pei explains how breathing is at the very core of the
    Chinese concept of chi (qi): “Generally speaking, there are three levels of breathing. The first one is
    to breathe softly, so that a person standing next to you does not hear you breathing. The second
    level is to breathe softly so that you do not hear yourself breathing. And the third level is to breathe
    softly so that you do not feel yourself breathing.”

    upper-chest breathing activates the fight-or-flight response, which raises stress levels and produces
    even heavier breathing.

    Breathing light and right method

    To practice this exercise, it can be very helpful to sit in front of a mirror to observe and follow your
    breathing movements.

    • Sit up straight. Allow your shoulders to relax. Imagine a piece of string gently holding you up from
    the top of the back of your head. At the same time, feel the space between your ribs gradually
    widening.

    • Place one hand on your chest and one hand just above your navel.

    • Feel your abdomen gently moving outward as you inhale and gently moving inward as you exhale.

    • As you breathe, exert gentle pressure with your hands against your abdomen and chest. This
    should create resistance to your breathing.
    • Breathe against your hands, concentrating on making the size of each breath smaller.

    • With each breath, take in less air than you would like to. Make the in-breath smaller or shorter.

    • Gently slow down and reduce your breathing movements until you feel a tolerable hunger for air.

    • Breathe out with a relaxed exhalation. Allow the natural elasticity of your lungs and diaphragm to
    play their role in each exhalation. Imagine a balloon slowly and gently deflating of its own accord.

    • When the in-breath becomes smaller and the out-breath is relaxed, visible breathing movements
    will be reduced. You may be able to notice this in a mirror. By using a simple exercise like this, you
    can reduce your breathing movements by 20 to 30 percent.

    If your stomach muscles start to contract or jerk or feel tense, or if your breathing rhythm becomes
    disrupted or out of control, then the air shortage is too intense. In this situation, abandon the
    exercise for 15 seconds or so and return to it when the air shortage has disappeared

    Page 87

    How to increase the production of red blood cells

    During this exercise you will be practicing breath holds as you walk. For the first 2 to 3 breath holds,
    in order to gently acclimatize your body to lower levels of oxygen, it’s important to hold your breath
    only until you feel a medium hunger for air. For the remaining breath holds, challenge yourself by
    aiming to achieve a relatively strong need for air. Due to a delay in the pulse transit time, it is
    common for the decrease in oxygen saturation to take place not during the breath hold, but soon
    after it. Therefore, to get the most from the exercise, minimize breathing for about 15 seconds
    following the breath hold by taking short breaths in and out through the nose. If you have a pulse
    oximeter, you might enjoy observing the decrease to your oxygen saturation as you do this—
    effectively simulating high-altitude training and bringing the mountain to you.

    136 page number

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