The Optimal Breathing Kit
The Optimal Breathing Kit
Welcome to our breathing family!
SAVE THE EMAIL that will arrive in your in-box.
BROWSERS - Use Chrome or Firefox for best results.
You will over the weeks and months ahead receive at least 50 continuing education automatically emailed messages. Reminders and things we had not thought of.
UNLESS YOU WANT TO MISS OUT ON THEM, NEVER UNSUBSCRIBE
For example Day 12 is updates related to Sexual energy.
Look over this entire page but come back and start right here
OPTION 1. If you need to relax NOW
For those that wish to relax NOW and make yourself more receptive to learning new material and opening up your breathing with these introductory exercises and techniques.
We begin here then develop our breathing on top of this calming foundation.
A. BETTER BREATHING EXERCISE #1 + THE LEASE
A link on the CALMING page will guide you to return to this page.
HERE IS THE CARD SYSTEM DOWNLOADS
B. Squeeze and Breathe C5
Learn the feel of where to start breathing inside yourself.
Get up to 4 count in (always the same depth of in-breath) and at least 20 count out-breath
(30 count out-breath is best but still with a little passive exhale left immediately following the last number)
C. Core Development C11
D. PSOAS Stretch CM12
Makes breathing easier
E. Leg lift and sound C9
Grounds the breathing more while integrating it with the voice.
F. Hemisphere integration C27
Re-balances the entire body.
G. Optimal Reflex Triggering Twist and Stretch C25
Stay with EACH OF THEM until you feel you have them. Add one a day or a week or??? Choose your pace. Once you are able to do A-G you should be breathing deeper, easier and MUCH more relaxed.
IF NOT then you may NEED THE STRAPPING TECHNIQUES
BUT WILL HAVE TO WAIT UNTIL THE STRAP ARRIVES IN THE POSTAL MAIL.
We are always available by appointment for Skype training.
OPTION 2. FOUR MORE WAYS TO HELP YOU MEASURE PROGRESS.
1. FREE BREATHING TESTS
Remember that you can manage something better if you can measure it.
You should take the breathing tests before you start and every three months or so.
2. The UDB check sheet for Life Skills and Life Issues
3. For situational hyperventilation:
4. The 5 Breathing skills of Number Count
Breath rate; Breathing Pause; Extended pause; Chest expansion
also, will help guide your progress.
NEXT IF YOU PROGRESS BEYOND OPTION 2 AND the tools arrive in the mail you can use this PDF BEGIN-HERE GUIDEBOOK AND SINGLE PAGE TECHNIQUES AND EXERCISE GUIDES to show you written examples of the techniques and exercises on DVD2.
Choose/focus on a Theme in the Begin Here guidebook.
Breath is life. Variety is the spice of life and so is variety of breathing. The exercises create different results and is why I have so many. Just choose your theme, follow the Blue Guidebook (or its pdf) and track via the FOUR surveys how you feel, sleep, focus, your energy, stamina, situations where you remain calm instead of stressed etc.
You would not use all the spices in your kitchen in one meal would you?
Breathing is similar so OVER TIME each day or week add one or more to see how they make you feel.
Learn and practice your favorite techniques and exercises included in that theme. Awareness is key so follow the breath to sensing, feeling, buzzing, tingling, breeze-like sensations, body warmth or coolness.
Over the weeks and months come back to the exercises or techniques you have most learned to like the way they make you feel, in the moment or throughout the day.
Downloading and saving to your hard drive.
Skip these versions for now if you wish as you may stream the below files.
WHENEVER POSSIBLE ALL DOWNLOADABLE VIDEOS AND AUDIOS WORK BEST WHEN SAVED TO, THEN PLAYED FROM YOUR COMPUTER.
'Right click the link and hit 'Save As' or 'Save Target As' to download and view video'
For Android PC, Android Tablet and Mac.
To download this file you may need to RIGHT CLICK the link below and select 'Save Link As...' or 'Save Target As...' or for some devices, TAP LINK TWICE or HOLD DOWN FINGER ON LINK FOR OPTIONS.
Android PCs can save files and transfer to the Android Tablets or smartphones.
Android smartphones have a built in extension of memory to also be able to download files directly and play them.
How to transfer your download to your iPhone or iPad:
*Please note that you must save the download to your iTunes account on your Mac or PC before you can access the download on your iPhone or iPad
-save the download to your iTunes account
-sync your iTunes account with your device
You may want to Download a VLC player
Saving to other media players should be similar and further instructions are often found in the product instructions that you receive with your player.
FOR THE COMPLETE DOWNLOADED VERSIONS OF THE TWO DVDs (Remember these are not CDs they are DVDs)
Right click the link and hit 'Save As' or
'Save Target As' to download and view video'
Fundamentals video 1 is here:
Techniques and Exercises Video 2
UN: video2 PW: passwordvideo2
Please reply with the device, browser and exact link you are using if any further issues with your download. The VLC player is often fail safe.
The individual videos below are the TRAINING VERSIONS.
The shorter form PRACTICE VERSIONS AND TRAINING Versions are also on the DVDs
All are appropriate for Optimal Integrated Breathing Development.
- You progress at your own speed.
- Do the ones you can do and skip the more difficult ones and come back to them over time. Do as many as you can in the order presented and time available.
- Stop if fatigued.
- Continue when rested.
- Some exercises will feel more productive than others.
- Practice what you know is helping not what you THINK might be helping.
- If you are not sure the more productive ones will surface as you come back to them over time.
Experiment. Keep track of your favorites. Use the acronyms OST, OBWindow etc
Easier breathing, more energy, internal peace and flow will become more apparent as you progress.
Here are the streaming files
The below strapping techniques will require you to have the strap but for now enjoy what may well change your life in ways you are delighted and some incredible surprises you may never have imagined.
How deep breathing may be a bad idea and how good or bad deep breathing feels.
Daily to every other day to weekly to semi-monthly to monthly to bi-monthly.
As long as you feel more breathing has been added or deeper calm experienced you are encouraged to repeat them up to three times each session.
They will work in varying degrees the rest of your life with longer numbers of days between sessions. Never forget them.
Optimal Wrist Protection (OWP)
Optimal Strap Lock (OSL)
Optimal Strap Intensity (OSI)
Optimal Thumb Release (OTR)
The Optimal Breathing Strap (OBS)
Optimal Check-ins and Strapping Technique Intro(OSTI)
C1-4 Optimal Strapping Technique Complete (OST 1-4)
C5 Optimal Squeeze and Breathe (OSB)
C6 Shoulders Back (SBA)
C7 Shoulders Forward (OSF)
C8 Optimal Circles and Bending (OCB)
C9 Optimal Leg Lift and Sound (OLLS)
C10 Optimal Sit Bend and Breathe (OSBB)
C11 Optimal Core Development (OCD)
C12 Optimal Psoas Stretch (OPS)
C13 Optimal Standing and Breathing (OSAB)
C14 Optimal Rotating Arms (ORA)
C15 Optimal Side To Side and Sound (OSSS)
C16 Optimal Side to Side Strapping Technique(OSSST)
C17 Optimal Rib Raise and Sound (ORRS)
C18 Optimal Neck Rolls (ONR)
C19 Optimal Windmill (OWIND)
C20 Optimal Hip Circles (OHC)
C21 Optimal Reflex Triggering With Straw (ORTWS)
C22 Optimal Reflex Triggering Tail-Bone Tilt (ORTTT)
C23 Optimal Reflex Triggering Ankle Raise (ORTAR)
C24 Optimal Reflex Triggering Breathing Wave (ORTBW)
C25 Optimal Reflex Triggering Twist and Stretch (ORTTS)
C26 Optimal Reflex Triggering Yawn Chair (ORTYC)
C27 Optimal Hemisphere Integration (OHI)
C28 Optimal Skin Pulls (OSP)
C30Optimal Diaphragm-Strengthener (ODS).
C31 Optimal Breathing Pattern Stabilizer aka Blue Velcro Strap (OBVS)
C32 Instruction sheet only. No video
C33 Instruction sheet only. No video
C34 Better Breathing Exercise 1 #120
C35 Better Breathing Exercise 2 #130
C36 Breathing Self Esteem Exercise #140.
C37 The Watching Breath #150.
C38 Read only. ALSOB Asthma-Like Shortness of Breath
No card Peace Within #160
DISCUSSION GROUP FORUM
Scroll down to accept the registration agreement
It will send you to the page where you
Fill in user name and password
Then scroll down to:
Registration code: nephesh
AFTER you register you can log in here
Supplemental articles via PDF
OPTIMAL GUIDED ANIMATED EXERCISES
Calming OBPC6-20SpCB - Beginner to Intermediate See how far you can progress. Let progress be a marker for improved breathing http://www.breathing.com/176/obp2-40.htm
Relaxed Focus OBPRF22-40SpCB - Intermediate to Challenging See how far you can stay relaxed and progress. Let progress be a marker for improved breathing http://www.breathing.com/176/obprf22-40.htm
Energized Focus OBPEF12-2SpCB - Beginner to Challenging See how far you can stay relaxed and progress . Let relaxed progress be a marker for improved breathing.http://www.breathing.com/176/obpef12-2.htm in booklet?
R2B2 Rapid/Relaxed/Belly Breathing http://www.breathing.com/176/R2B2.htm Use in Side Reflex Triggering position for developing aerobic reserve and energy production.
Practice the Optimal Arms Raise and Sound OARS (while you breathe in) then pushing the belly out make a nasal sound (like with a strong French accent) NnnnnnnnnnnnnnSssssssssssssssMmmmmmmmmmmmmZzzzzzzzzzzz to OBW5 then relax the breath to OBW3 and repeat 20-50 times in private.
OR for a little better challenge try the alphabet: Short repeated groups of raising arms as you breathe in to OBW8-speak while pushing belly out and slowly lowering arms and saying ABCDEFG to OBW6; without exhaling raise arms and breathe in to OBW8-speak and lower arms saying HIJKLMNOP to OBW6; without exhaling breathe in to OBW8-speak QRS while lowering arms to OBW6; without exhaling breathe to OBW8-speak TUV to OBW6 while lowering arms; without exhaling breathe in to OBW8-speak Double U XYZ to OBW6 while lowering arms.