natural treatment for diseases dompo disease

stress is the root cause ofanxiety and depression academic performance, job pressure, money and health issuesare the leading causes of the increasing stress epidemic depression is among the leading causes of disabilityworldwide and has increased 60% in just 4 years the use of antidepressants has doubledworldwide, as well as the negative side effects... fewer than 25% of those with depression worldwide have access to effective treatments ã‰iri㺠eolas growth of knowledge relax, heal and rejuvenate i am both alert and relaxed most of the time- mike t filmmaker, armenia

the ee program has helped me experienceand release much emotional baggage. - brent kgenetic research technician, new york since i began the programme i feel so strongand optimistic, that's a wonderful feeling. - aude v.health kinesiology practitioner, belgium i've practiced yoga and breathing meditationsover the years but there was absolutely nocomparing that to this experience. - elaineexecutive assistant, arizona it's like feeling "cleaner", this is theclosest word i could find to this sensation. - amokraneastronomer, chile

my experience doing ee is always blissful, especially the round breathing, so that i am in a deep meditative state. - chriscomputer programmer, new jersey the most deeply healing practice i've ever encountered! no other practice has had such a positive and lasting effect on my mind, body and soul. - tomee practitioner, uk hello, my name is laura knight-jadczyk, and welcome to the ã‰iri㺠eolas breathing and meditation program i want to extend a very warm welcometo all the readers of my books all the readers who have followedmy publications on the internet all of you who have listenedto various radio interviews over the years

and an especially warm welcometo those who have never heard of me and are getting acquaintedvia this video eã­ri㺠eolas - with laura knight-jadczyk i want to begin with a quotefrom george gurdjieff this is from in search of the miraculous- fragments of an unknown teaching which was a record ofhis experience with gurdjieff written by p.d. ouspensky gurdjieff said: "right exercises,which lead to the aimof mastering the organism

and subjecting it's consciousand unconscious functions to the will begin with breathing exercises. without mastering breathing,nothing can be mastered. at the same time,to master breathing is not so easy" but aside from thesevery brief remarks he didn't give us muchin the way of indications or clues about exactly how one was to go aboutmastering their breathing and therefore being ableto master their will breathing exercises are an integral part

of yoga trainingand have been for centuries it is claimed that mastering breath can produce almost instantaneous changes in an individual's physiology and there have been many reports of yogis who mastered this kind of breath training who could performextraordinary feats of endurance or production of heat or to be able to endurelong periods of physical discomfort or exercise or exertion yet we come backto what gurdjieff said that right exercises

which lead to the aim ofmastering the organism begin with breathing without mastering breath,nothing can be mastered and of course,at the same time mastering breathingis not so easy stress a dr. richard brown associate professorof clinical psychology at columbia university,gave a talk in february of 2005

at the universityof massachusetts in this talkhe spoke about stress he said that stressis a worldwide epidemic the number one disease of adultsin the world is depression depression is the most extremeform of stress he further saidthat if you have significant anxiety you have twicethe risk of a heart attack if you havesignificant depression over time you have four times the riskof a heart attack

he added that stresscan also increase the risk of cancerat an early age well, we all know that we livein a stressful world the stress response is vitalfor survival in times of danger the problem only comes inwhen it is turned on too much, too strongand too often stress increases dangerousinflammatory factors called cytokines it damages the hippocampusand causes memory loss stress can cause mood disorders

it can reduce the brain's abilityto repair itself it can increase abdominal fat and it can interferewith thyroid function it even increasesthe stickiness of the blood which can lead to blood clots,heart attacks or strokes so all of those thingsare the bad things about stress but let's go back to that ideathat the stress response is vital for survivalin times of danger we need to think aboutthe world we live in

and the dangers we face obviously our stress responsesare telling us something individually, socially, globally: there is danger out there there is danger everywhere and we all need to understandwhy that danger is there why our bodiesare responding to stress our ancestors were not routinely exposedto the types of poisons that we encounterin our daily environment

we have not evolvedthe proper physiological machinery to break down these toxins today, humans are exposedto more toxic chemicals than at any other timein their evolution on this planet early in the 20th century,farmers didn't try to kill all of the insects in any given region;they accepted the fact that insects would be more numerousin some years and at some times during the bad years, they sprayed some pesticides that were toxic to the insects but not very deadly to people

but during the 1940's ddt and other related petrochemicals were developed into spraysfor killing malaria carrying mosquitoes these new pesticideswere very effective they destroyed many mosquitoes and also the helpful insects and many other species ddt type pesticides were cheap and could be producedfrom plentiful crude oil supplies

farmers, corporations and consumerswere excited by this now they could kill all the bugs, save all the cropsand make lots of money! in the cities peoplewere spraying ddt everywhere if the first spraying didn't work,you could spray again kill even more bugs these people didn't realize that the bugs hadtremendous reproduction capacities and some of them always survived

and those that survived produced millions of baby bugsthat were not affected by the poisons so we are immersedin a poisonous environment because petrochemical toxinsare fat soluble they permeateall biological membranes including human skin the skin of fruits and vegetables toxic chemicalssaturate our food they saturate the newspapers

that you readand handle with your hands and then touch your body the cars that you drive loadthe air with toxic chemicals computer chipsthat drive office machinery if you set up a computeror a television take it out of the box,set it up and turn it on you can smellthe toxic solvents evaporating off the equipmentfor weeks poisons are everywhere

on the vegetables you eat,the office where you work the schools where you studyand even in your home nietzsche once said that if it doesn't kill you,it will make you stronger but there is another saying: "the straw that broke the camel's back" anybody at any time can becomeoverwhelmed by physiological stress toxic bodies that's one of the main contributorsto the stresses in our environment and, as i mentioned, human beingsdidn't evolve in a toxic environment

either physically or psychologically so we have psychological stressors,fear responses and we have physical stressorsfrom the toxicity in our environment that makes us less able to withstand the psychological stressthat we are subjected to and we go 'round and'round and 'round getting more and more stressedevery day we've talked a great deal about detoxing the bodyon our websites

and our main work is focused at detoxingthe mind and the emotions sorting out unhealthy programmingfrom childhood, from society, from religion helping the personfree up their creativity so he or shecan face our reality with some equanimityand balance but clearlythe storm of toxicity in our world has increased to such a pitch

that we need strongermethods and techniques and that is whatthis program is all about that's what we are goingto talk about today there is somethingvery simple you can do to alleviatethe effects of stress and assist the detoxification of yourbody, mind and emotions well, it's not exactly accurateto say simple because it does need application,and consistent application but in a certain senseit is simple:

you just simply stimulateyour vagus nerve vagal nerve stimulation the vagus nerve controlsthe relaxation response through the transmitteracetylcholine vagal nerve stimulation therapy using a pace-maker like deviceimplanted in the chest is a treatmentthat's been used since 1997 to control seizuresin epilepsy patients now get this,they are using a pace maker like device

surgically implanted in the chestto stimulate the vagus verve which controls seizuresin epilepsy patients and there are simple ways to stimulatethe vagus nerve yourself every two to five minutes this little machinestimulates the vagus nerve causing your diaphragmto contract it's recently even beenapproved in the u.s. for the treatment of depression

and works about as wellas anti-depressants the problem is that it must besurgically implanted and this little gadget is going toset you back by about $25,000 and i'm not sure that that includesthe surgical implantation and it only stimulatesthe left vagus nerve and it only affects a small portionof the vagus nerve vagus nerve stimulationmay also be achieved by what is calleda vagal maneuver one of these vagal maneuvers

consists of holding your breathfor a few seconds as you do when you want tostop the hiccups another is dipping your facein cold water coughing sharply tensing your stomach muscles as if to bear downto have a bowel movement patients withsuper ventricular tachycardia atrial fibrillationand other illnesses are being trained to performthese vagal maneuvers

to keep their heartbeat regular studies have been done on the effects ofelectronic vagal stimulation and these have shownthat this little gadget induces the releaseof hormones such as prolactin,vasopressin and oxytocin oxytocin is knownas the "cuddle" hormone if a group of animalscome together in a social context they release a lot of oxytocin

it is also released during childbirth and during sexual activityas well as during breast feeding serotonin reuptake inhibitors-that is, antidepressants- activate oxytocin release so let's think a little bit aboutthis vagus nerve if stimulating the vagus nerve is the keyto sorting out your stress as we imaginefrom all of the above details i think we need to know aboutwhere it comes from and what it does

the vagus nerveenters the brain stem it then splits into what's calledan upper route that stimulates the thalamuswhich affects the cortex which is the thinkingpart of your brain and a lower path that goes intothe limbic system, or the emotional brain once again we are remindedof the fact that stress is a response to dangerin the environment it's the species' specificprogrammed reaction to threats to our survival

we need to think about the fact that all of us are feelingsome sort of reaction to something in our environmentthat scares the hell out of us and it is species' specificto the majority of human beings to be feeling this right now with our world in its present state and on its present trajectory otherwise, there wouldn't be an epidemicof stress and stress induced disease! but there is a small minoritythat apparently don't feel this reaction

to the conditions of our world in fact, they seem to be in chargeof creating those conditions i think that you should give thata little bit of thought our bodies are telling us somethingand we need to be listening in the meantime,we need to learn how to deal with our stress so back to the vagus nerve both the rightand the left vagus nerves descend from the brain in the carotid sheathlateral to the carotid artery the carotid artery,as you may know

is that arteryon the side of your neck where you can putyour fingertips and you can feelyour heart beat there it extends through the jugular foramendown below the head to the neck,chest and abdomen where it contributesto the innervation of the viscera that is, it's connected directlyto your gut stimulating the vagus nerve,you can affect the high route from the thalamusto the cortex

when you affectthe cortex in this way you produce what is called sensory motor rhythm, or smr this is an activated patternin the parietal cortex that is associatedwith the state of relaxed vigilance in other words,it makes you very aware and very alert but at the same timeyou are relaxed and not stressed animals or humansexhibiting smr show improved sleep

digestion,thinking and memory it's also been saidthat this smr state prevents you fromcraving drugs and overeating apparently you can achieveall these benefits by self-stimulation of the vagus nervevia controlled breathing exercises remember, the left and right vagus nerves pass betweenthe trachea and esophagus breath-training that induces stimulationof the vagus nerves

reduces sympathetic nervous systemover-arousal it increases parasympatheticnervous system activity which is the "relax, recuperateand regenerate" system this calms you down the important key here is that the beneficial effectsof controlled breathing on the vagus nerve occurprimarily during exhalation during exhaling,your heart rate decelerates and during the periodof deceleration of the heart

the vagus becomes active shallow, rapid breathing patternsinhibit the vagus because the period ofvagal activity is too short by slowing down your breathingyou create more vagal activity accentuating its relaxingand regenerating effects not only is breath the engineof the sounds that we make deep inhalations and exhalations are inextricably linkedwith emotionality and altered states to the chinese, breath hadthe metaphorical importance

that we give to blood to them, breath was life to breathe was to be and to breathe deeplywas to move your 'chi' which was considered by themto be the energy of your soul belly breathing the diaphragm is yourprimary breathing muscle it's a thin, wide sheet of musclethat separates your thoracic cavity from your lower abdominal cavity

it has a high dome shape when it contractsas it does when you breathe - or should be doingwhen you breathe - it flattens out in other words, it's like a plunger it's like a high domed rubber thingand when you smash it flat it creates pressure in one directionand creates a suction a vacuum inthe upper thoracic cavity since the watery viscera- your intestines and so forth -

cannot be compressed,they get out of the way and where do they go? they go out the abdominal contentsare forced down and out so that when you inhalewith your diaphragm your belly expands that is why good breathing practiceis usually described as "abdominal breathing"or belly breathing everybody in western cultureis upset

by the ideaof having a bulging belly we spend our time going aroundsucking it in and keeping it flat and people naturally, as a result of socialand cultural programming tend to not want to breathewith their bellies so they breathe very shallowly so that their belly won't move this is very bad when people don't breathe well

they tend to breathe in reverse the movement of their abdomenduring respiration is the opposite of whatis normal and healthy instead of letting the bellymove outward during inhalation they try to suck it in,and when they exhale they are no longerin any danger of having their belly bulge out and make them look bad so that's when they relax it!

so everybody is breathingin reverse most people don't usetheir diaphragms to breathe exhaling without the diaphragmis not a big deal it's inhaling that is the problem without inhalingwith the diaphragm it's very hard workfor your body because you are going to haveto get the rib cage to lift and expand so that you cancreate that vacuum

so that the lungs will fill with air the only muscles that are really designedfor serious rib lifting are the intercostalsand they can only do so much people end up recruitingthe pectoralis minors the sternocleidomastoidsand the scalene muscles imagine a handful of musclesthe size of pencils trying to lift your rib cageseveral times per minute all day long, everyday,day after day

week after week,year after year given their privileged positionand peculiar significance the scalenes arepowerful agents of change and release of emotional states linked to this is the fact that these musclesare controlling the neck and the neck is wherethe vagus nerve passes between the tracheaand the esophagus now, in order to stop breathing

with your chest and throat muscles which is the wrong way to breathe even though this is whatmany people do you have to re-learnhow to breathe with your diaphragm this is a bit hardbecause the diaphragm is a muscle you can't see andyou can't feel it directly it's this big sheet of musclethat divides your thorax from your lower abdominal cavity,way inside your body it's not like a muscle in your armwhich you can tense

and feel directly what it is doing to learn to use your diaphragm you have to make results visible lie down on your back,place a book on your belly and then take a deep breath remember the objectis not to move this book by tensing your belly muscles the object is to move itby pushing down on the viscera and having the visceraforce the book to move up

it's absolutely impossibleto contract your diaphragm without your belly moving out so if you are doing this correctly that book should moveup and down usually when you first try this you can get the book to moveabout two inches you want to work on this untilyou can get that book to move at least four inchesevery time you contract your diaphragm and take a breath

the object is, again,to move the book with your breathing not by clenchingsome abdominal muscles and forcing the book in the air it must be doneby the act of breathing bioenergetic breathing if you think back and remember,in early childhood whenever you feltlike you were in trouble you just knewyou were in trouble or whenever you felt stressed

when something went wrong or you were beingoppressed or punished or something badwas happening around you or in a situation that wasunpleasant or uncomfortable you were probablyholding your breath as you grew older and you became awareof the socio-cultural norms of having a flat stomach added to this was

the increased tendencyto suppress your breathing so all through your life,you've learned to breathe the wrong way shallow breath and emotional constipationgo together if you breathe shallowly,you are emotionally constipated and that's all there is to it and they can only be fixed together obviously the best curefor shallow breathing is learning how to breathe deeply bioenergetic,or round breathing

was pioneered in thepsychotherapeutic context by carl jung and popularizedby his student alexander lowen it's also similar to what the chinesecall round breathing when you exercise there is a strong metabolic demandfor intense respiration your body needs oxygenmore urgently and it also needsto get rid of carbon dioxide and other cellularrespiration by-products in such a situation

breathing very fast and hardmakes sense physiologically however when you breathe hardjust for the heck of it without some physical demandbeing made on your body something completelydifferent happens hyperventilation type breathing tends to cause threeallegedly harmless but definitely alarmingside effects: paresthesia, tetanus, and tremors our breathing program

is not basedon hyperventilation though there are small sections of itwhere quick breathing is going to be employed if this quick breathing makes youthe least bit uncomfortable do not do it you will see thatour faster breathing phase is much slowerthan hyperventilation and is controlled,preceded and followed by very deep breathing techniquesso that the vagus nerve

can be properly stimulated i think that you can get rapid, better, more enduring resultswith my program and my experience and that of many othersthat i've worked with show that deep,regular breathing with long periodsof exhalation with emptying the lungs completelyand carefully each time you breathe and also using the propermeditation techniques will safely and rapidly get you towhere you want and need to be:

in control of your stressand therefore, your life! doing regular,deep breathing exercises as i am going to teach you may indeed lead youto emotional releases maybe not the first timeyou practice but there will bedeep emotional releases at some point in your exercises sometimes they happen in dreams many people feel like crying

feeling sad or angry and frustratedare common experiences at one point or another intheir regular practice of this program some people may feel likethey want to hit something and having a big fluffy pillow on handfor that purpose is very therapeutic for most of us,oceans of sadness exist inside us oceans of pain because of the hurtsthat we have experienced and the realization of the hurtsthat we've done to others these kinds of thingscan be deeply released if you practicecontrolled breathing regularly

and once they are released they no longer lurkin your subconscious controlling your emotions,causing anxiety, depression fear, panic andother life-destroying emotional states pipe breathing the big differencebetween the way it is done in yoga and the wayi am going to teach you is that you breathe inthrough the nose and out through the mouth

there is a reason for this many years ago i was taughta nifty hypnotic technique where the instructortold the class that breathing inthrough the nose induced right and left brainsynchronization so i prefer to call my technique"pipe breathing" to distinguish itfrom ujjayi breath because, effectively,that is what it is when you practicepipe breathing

you breathe withthe glottis partly closed the glottis is the openingat the upper part of the larynx between the vocal cords it's another musclein the body that you can't see yet you use it all the time the glottis is the combinationof the vocal cords and the space between them when you speak you are deliberately vibratingthe vocal cords

and air is passingthrough the glottis and when you sing, you are performing some amazing glottal maneuvers! but here, we want toconstrict the glottal opening just a little bit not enoughto produce actual sounds as in speech or singing but enough to get almostto the point of producing sound it's going to bea little bit tricky but once you get the hang of it,it is easy

when you speak or sing all kinds of musclesin your throat go into action and if you payclose attention to it you will notice thatthe constricting of the glottis preparatory to emitting a soundis also accompanied by other constriction feelingsin the throat this is very similar to the feelingyou get just before and just after you swallow and it's especially pronouncedif you swallow something very cold

say you take a drink on a hot dayand you go, "haaaaaaa" or "haaaaaaa" so you have at that"haaaaaaa" moment you have that "haaaaaaa","haaaaaaa" constriction on your pharyngeal passage it's just a slight constrictionin the entire passage say "haaaaaaa". say "haaaaaaa","haaaaaaa" and feel the constriction "haaaaaaa", "haaaaaaa""haaaaaaa" and when you do it,sometimes you can feel the glottis

vibrating just a little bit,almost to the point of producinga real speech sound "haaaaaaa", "haaaaaaa" do you hear it vibrate?"haaaaaaa" we want to back off just a bit so that your throat isin this constricted state but not to the pointof producing sounds it's like what you dowhen you want to blow a little steamonto your glasses

just before you wipe them i have a pair of glasses here, see?and you go: did you feel that?"haaaaaaa", "haaaaaaa", "haaaaaaa" now, if you really have gottensome focus on that feeling of constricting the glottis and you can holdthat constriction during the entire timeyou are breathing in and out then you are pipe breathing! okay.now let's try it

i'm going to tryto demonstrate this and it's not going to beso easy because i'm goingto try to breathe with a little bitof an exaggeration so that it comes throughon the sound system a little more clearly let's try breathingwith your mouth closed breathe in through the nosewith that constriction in place get the constriction right,the "haaaaaaa"

okay, now holdthat constriction "haaaaaaa" close your mouthand while you are holding it breathe in through the nose"hhhhhh" okay, have you got that?let's try it again get your constriction set up,"haaaaaaa" now "hhhhhh" can you do that? okay, let's do it again get your constriction set up,"haaaaaaa", "haaaaaaa"

like you are blowing on your glasses"haaaaaaa" keep your constriction,hold it ok that's what it sounds likewhen you are breathing in with that constriction now let's do it breathing outthrough the mouth i will have to breathe in firstin order to demonstrate this i'm going to breathe inthrough the nose and out through the mouthso that you can hear how it sounds

when you breathe outwith the constriction okay, ready? (sound of inhalation - "hhhhh") (sound of exhalation - "haaa") did you see what i did? you breathe inthrough the nose and then you slightlypart your lips and breathe outthrough slightly parted lips and then, when you goto breathe in again

your lips just naturally close (sounds of breathing) see? it sounds a little bitlike darth vader or like the way you breathewhen you are going to sleep and you are almoston the verge of sleep and maybe snore a little bit. now let's try breathing in through the noseand out through the mouth only we are going to makea very breathy "haaaaaaa" sound

as we exhale this is going to help youto have a practice okay.let's do it that is going to help youpractice this out breath now let's try it withoutthe "haaaa" sound again because that "haaaa" is just to teach youhow to feel that constriction ready? (sound of exhalation - "hhhhh") that's how it's done

now we are going to try itto a count, okay? it is a little strange at first,don't worry you'll get the hang of it and once you do you will be doing efficientlywhat we call pipe breathing what we are going to dowith pipe breathing when we get into thenext segment of the program is use it in various positionsdoing various activities and you are going to be askedto do it to a count

you are going to be askedto breathe in to a particular count hold and then out to a particular count now it's a little hard for me to countand breathe at the same time so i am going to be thinking my countwhile i demonstrate this for you then i will tell you the count.ready? let's go: (holding breath) now the count for me was in

1, 2, 3, 4, 5, 6 hold, 2, 3 out, 2, 3, 4, 5, 6, 7, 8, 9 in, 2, 3, 4, 5, 6 and son on... it really depends on how fast or how slow you breathewhat numbers you get i prefer this count because the numbersare easy to remember 6 in, 3 hold, 9 out

which is just a little bit longerthan the six in and then 3 for the hold and when i use the word "in"that counts as one number so. in, 2, 3, 4, 5, . hold, 2, 3 see? so that the word is standingin place of a number some of you may be able to do itlonger than i can do it you may be ableto breathe deeper than i do or maybe some of you are not ableto breathe as long as i do you may have a little troubleexhaling as long as i do

but you noticedthat what i do is i exhale for this long count and i just keeppushing the air out emptying my lungs did you notice that theexhalation portion of the breath is longer than the inhalation? it is duringthat exhalation portion that your vagus nerveis being stimulated and this isthe most important factor

and this is whythe exhalation is a little longer so let's try itone more time: breathe in 2 3 4 5 6 out

7 8 9 in and stop, relax.belly breathing that's the basic breathing techniqueof pipe breathing and it is the most important partof this program second onlyto the meditation portion you need to be practicing thisas often as you can

whenever you feel stressed,sitting at your desk, riding in your car if you feel particularly tiredand you noticed yourself yawning a lot or taking deep sighing breaths because you feel likeyou are not getting enough oxygen you can immediately employthis breathing technique and begin to stimulateyour vagus nerve which then puts you intothat state of alert restfulness alert and aware but at the same timerelaxed and restful also, remember thatwhen you are doing this

you are supposed to be breathingwith your diaphragm always belly breathe so you've got several exercisesthat you can practice immediately you've got yourbelly breathing exercises you've got your pipe breathing and practicing breathingwith the diaphragm remember, lying on your backwith the book on your belly with your knees up and learnto push that book up and down see if you can get it to movethree or four inches

just by the act of breathing then practice your pipe breathing you can practice pipe breathingand stimulate your vagus nerve with practice, you can even getthe pipe breathing so smooth that you can do it in such a waythat you make almost no sound at all while you are doing it that way you can even do itat your desk at work even if someone sits close to you if your boss comes inand puts a deadline on you

you have to work late or he tells you that your payis going to be cut 20% or your vacation has been cancelled you can immediatelybegin pipe breathing and reduce your stress when you do practiceyour pipe breathing exercise do it in groups of twelve do twelve breaths in and out twelve times

and of course,in each pipe breath you do in, hold, out, hold and then afteryour set of twelve just return to yournormal belly breathing which you should be doingall the time anyway you can do pipe breathingseveral times throughout the dayif you need to this practice will enable youto control your stress any time you wantor need to

and that really ishow simple it is it just needs application you need to learnhow to do it and then you needto apply it and you will be astonishedat the results but of course,the most astonishing results are going to come to you when youput the pipe breathing together with the breathing exercises and with the finishing touch

which is the meditation program and i thinkyou will be more than amazed at the results thatyou will be having in your life from practicing ã‰iri㺠eolas,breathing and meditation program so, this is the endof the introductory portion of the program you'll need to have practiced pipe breathinga number of times before you view the next segment in which we are going to lead youthrough the exercises that are going to show youhow to use the breathing technique

in special ways. these will help your body to beginthe process of detoxification following that will bethe super powerful meditation technique i use it myself.i developed it over 20 years ago and the results in my lifehave been extraordinary ã‰iri㺠eolasgrowth of knowledge hello and welcome to part 2 of the breathing exercises program

i am going to assume that you have listened to part 1 that teaches you one of the basic breathing techniques that is going to be used in this video if you haven’t listened to part 1 please do so because otherwise you probably won’t what to do, or how to follow the instructions this video is going to be in 3 basic parts

part 1 is going to show you a simple series of relaxation exercises that utilize some of thebreathing techniques in preparation for doing what is called 3-stage breathingand then warrior’s breath the 3-stage breathingand warrior’s breath precedes the meditative breathing exercise now, you can use your own warm-up exercises or relaxation techniques

if you practice yoga or if you havesome particular physical disability that prevents you from doing any of the exercises you see in this video then go ahead and usewhat you are familiar with what you are comfortable with if you are disabled in some way you can do some of these exercisessitting down in all cases you must be as comfortable as possible and do not stretch yourself

beyond what you are capable of doing and don’t hurt yourself and just take it really easy and be gentle with yourself so having said that let me then explain that in part 2, the 3-stage breathing you will need to do it pretty much exactly as it is depicted

we do it sitting down some people like to do it standing up i would advise doing it sitting down because if you get a little bit dizzy you want to be sitting the meditative breathing thatwe are going to show begins immediately afterthe 3-stage breathing and the warrior’s breath exercise is not going to be depicted in its entirety

we are just going to show you that we do these exercises in this particular order and then go immediatelyinto the meditative breathing once you have watched this video once or twice, or maybe three times and you’ve gotten all of the instructions firmly implanted in your mindor understood by you then you will be able to use

the part 3 audio presentation which will auditorily lead you through the same exercises you are going to see in this video and then we’ll take you directly into the meditative breathing exercise obviously, there is a reason for this because if we’re going to do a video and show a group of people

just lying down and meditating and you’re supposed to have your eyes closed during that portion you’re not going to be watching it so we’re just going todepict it for you the beginning of it so you’ll just see itat the very beginning but you understand thatwhen you actually do it you’ll be listening to the audio part 3

which will lead you through the entire meditative exercise from start to finish so let’s go to part 1 and i am going to explain to you as briefly as possible what’s going on and do some counting so that you will know exactly how to do these exercises they are basically very simple there is nothing complicated about it at all.

here you see our young ladies preparing to dosome loosening up exercise they are going to be breathingdeeply and normally they are not going to be using pipe breath and they are going to berotating their wrists this is to loosen up the wrist and the arms now, some people prefer to just jangle or wave their wrists around but we kind of prefermoving in slow ways just getting this started very slowlyyou can do this sitting down also

now they are going to berotating their ankles 6 in and 6 out on each maneuver you can do thisfrom a sitting position also just rotate your ankles around and make your joints feel very loose and relaxed if you have any physical problemswith your feet or with your legs just do what you are capable of doing.don’t hurt yourself the whole point of the exercise is to just relax and loosen up just a little bit

and also to breathedeeply and normally while you are doing this the next exerciseor the next maneuver is going to beswinging the arms around and you want to have your shouldersvery loose for this and to swing around as far as you can and turn your head around looking to the back with you.don’t swing around and leave your head facing forward

do this very gently obviously it’s better to do this when standing up but if you aren't able to stand upfor example if you have dizzy spells or vertigo,you can do it sitting down this is called the side stretch arms up and do stretches from one side to the other so they start out with arms upand now they are stretching up it's kind of a ballet maneuver they bring the arm over the headand stretch the sides

you are supposedto be paying attention to doing belly breathing while you are doing this do this and stretch it really,really nice put a little stretch into itbut don’t bounce bouncing is not supposed to be good and then you stretch over to the other side and just put a stretch into your side now, you may want to createyour own exercise routine but if you like this one,just follow it

and get yourself habituated to doingthese series of simple exercises and then come back up now lift your arms again, bring them up over your head put your hands togetherin a prayer position bring it down to your chest and then back up again and then down as you can see, these arereally very gentle exercises and to the prayer position over your head down to your chest

and then back up and then out and down and all the while you are doing this pay some attention to your breathing you are supposed to be breathingwith your diaphragm and learning how to breathewith your diaphragm while you perform these maneuvers and these little exercises arevery gentle and very easy so it’s not going to distract your attention too much

away from practicing proper breathing now you put your handsbehind your back link your fingers together for a little bit of a stretchon your upper shoulders and now the girls are going to bend over slowly with your hands behind your back and then stretch your arms up as far as you can towards your head putting some stretch in there

and now you are going to let your arms loose, go down into a kneeling position this is a fun little stretch called the cat you take a deep breath and when you take that deep breath your body is going to gointo an arched position take that deep breath,head up, belly down and then exhale

belly up, head down now inhale and as you inhale head goes up, belly goes down this helps you to rememberthat when you breathe in your belly should be going out exhale and then breathe in head goes up,belly goes down and out

breathe out back goes up, belly pulled in tight,head down this is a good one for increasing,flexibility in your spine also now back into a sitting position you want to put your feet together this is something that some people,may not be able to do especially if they have difficulty,with joints or movement but for those of you who are able to do it, it’s a nice little stretch you lean forward and you just stretch gently

this stretches your legs,the insides of your thighs your back, your neck and then sit up straight okay, now you get into a cross-legged position and you begin to lean your head to your right put some stretchon those neck muscles we want this to be completely gentle so you stretch to one side and the other and then you turn yourhead as far as you can

and then you turn your head the other direction as far as you can and you just kind of do it as far as you can with maybe a little extra effort,to stretch those neck muscles but you don’t want to behurting yourself remember,your neck is what supports your head and it’s your head-body connection so you don’t wantto do any damage to it then lean your head way backas you see and then forward again

and then lean your head forward.try to get your chin to your chest and then to the side and gentle roll around, very controlled you are not going be loosely bobbling your head around you want this to have a very slow a very gentle control stretching those neck muscles as soon as the girlsfinish these neck rolls they are going to pause for a moment and then they are immediately going to begin part 2

3-stage breathing this is where you use pipe breath you breathe in through the nose and out through the mouth to a specific count you begin by putting your handsat your waist and this is to help you to feel themovement of your diaphragm your fingertips should be togetheras you see here and when you breathe in your fingertips should move apart, okay? you are going to watch themdo this one time and then we will count

and you see them breathing in you see their fingertips moving apartlook at the belly. their belly is pushing out when their diaphragm moves down taking in their breath hold breathe out ha! and relax and after you do the first stage of the 3-stage breathing

you are supposed to relaxfor just a moment and let the vagus nerve do its work you just sit there in a relaxed state breathing normally and just getting in touch with your body and how your body feels just relax, getting in touch breathe normally and deeply and pay attention to the movement of your diaphragm, if possible because now you are getting ready forpart 2 of the 3-stage breathing and what you are going to do is

you are going to put your hands up at your chest as you see the girls doing here fingertips together and here you are going to breathein deeply with your diaphragm and then when your belly goes out you are going to continue to try topull breath in as much as you can so that your chestactually expands also your belly is going out first and then as the air fills your lungsyour chest will expand

see how it’s working? see the girls’ fingertips moving apart?they got their fingertips together in this way so that you can see how the chestis moving and you need to be doing this yourself put your hands or hook your thumbs under your arms or right around your sides put your fingertips together and then when you breathe inafter your belly fills up then your chest will begin to expand out and then you will feel that chest areafilling up with air

all the way up into the upper reaches of your lungs,okay? so let’s see, they are breathing in breathe out, saying "haaa" breathe out, say "haaa" and rest once again you relax and you just breathe normally letting the vagus nerve do its work pay attention to your diaphragm

you should be breathing with your diaphragm belly breathing normal breaths, not pipe breath okay, so just relax, breathe normally and remember that all of the 3-stage breathing is pipe breath so if you need to do this over againand remember, pipe breath put your hands up behind yourshoulders or behind you neck whatever is most comfortable and this is going to bring the air right upinto the very top part of your lungs you are going to breathe inwith the diaphragm

it is going to expand all the way upinto the upper areas of your chest so we are only going to do thisa few times because people generally get a littletired with their arms hanging around up in the air like that and also you are not going to haveany fingertips expanding that are going to show you that your chest is expanding you are just going to have this feeling of your shoulders and your arms moving up a little bit as your air moves up into thetop reaches of your lungs

so you just do this about 6 times or 3 times if 6 times is a little too longto have your arms in the air after you are done with this partof the 3-stage breathing then you are goingto bring your arms down gently and naturally and your are going to relax and you are going to breathe normally just relax and breathe normally this is the end of the 3-stage breathing process you have the waist, the chest and then behind the neck

your hands in the 3 positions that’s why it’s called 3-stage breathingit’s done with pipe breath in through the nose and out through the mouth now we are getting ready to dowhat is called warrior’s breath just a little practice. you put your arms up and you reach outand you grab the air and you pull it down and you say “haa!” you breathe in normally no pipe breath breathe in and grab the airpull it down and say “haa!”

okay?and you do that about 12 times and then after you have done it you just let your handsdrop down onto your lap and you rest and you breathe normally and then you do ita second round of 12 times get ready to reach out and grab that airwhen you take your breath and then breathe out when youpull the air down. ready? and then that was a second time andthen you do it a third time. ready?

after you have finished relaxing for a moment or twoafter doing pipe breath and you have allowed all the differentsensations to assimilate into your body and you can feel some changestaking place you have done some relaxation you have done some real gooddeep-breathing exercises and now you have donethe warrior’s breath which helps you to reallyempty the lungs of all the stale old air. and now you are all fresh

and ready to completely relaxand go into a meditative state at this point you are going tobe just sitting in this position and i am going to take you through bio-energetic breathing, we call it "ba-ha" that is an irish gaelic word that means "life" and it’s spelled b-e-a-t-h-a but it’s pronounced “baha” so when we breathe in, i say “ba” when you breathe out, i say “ha” you don’t need to be saying this yourself

all you do is listen to me as i say “ba-ha”while you do the breathing and we are just demonstrating this here because once again this is going to be on the audio portion i am going to take you througha rather lengthy period of this roundbio-energetic breathing so here you just see the fact that the girls are sitting here and they are doing the bio-energetic breathing

they are hearing me saying to them“ba” and they breathe in and then “ha” and they breathe out and it’s also helpful when you breathe out yourself if you feel like it,only if you feel like it to also say a very gentle “haaaa” as you exhale because when you say this “haaaa” it constrictsthe upper pharyngeal passage and it gives you a little pipe breathing

okay? because in general you are not doing pipe breathing in this exercise this is normal breathing. you are justbreathing deeply through the nose and out through the mouth butif you say ““haaaa” very gently. i mean, not even loud enough to really make much of a sound then you will be giving a little bit of constriction during the exhalation

to the pharyngeal passage and that will give extra stimulus to the vagus nerve so, as soon as we finish the bio-energetic breathing or the round breathing the ba-ha portion of the program then you want to go right from there to lying down and getting ready for the meditative portion so you'll want to have

a cushion nearby for your head anda light blanket to put over you because when you go into deep meditationyou tend to get a little bit chilled and you want to be warm so once you have finished listening to the portion of the audio that takes you through the beatha round breathing then you will lie down and you will cover yourself and get comfortable and then the meditative portionwill begin

i will continue to help youcount your breathing and i will continue to giveyou audio instructions and i will be readingsome things to you while you are in meditation to help you concentrate on the seed the meditative seed so, thank you once again for sharing this with us and i hope you enjoyed our video and our explanations of these breathing exercises thank you!

part 3:the program this is a meditation audio recording do not listen to it while driving or operatingany kind of equipment or machinery i'm going to assume that you've listened to parts 1 and 2 and you will have learned that you need to do a series ofwarm-up exercises and, hopefully you'll have practiced those exercises in advance of listening to this audio portion of the program

because this part is going to begin at the end of the warm-up exercises i'm going to assume that you've completed your warm-up exercises and that you are ready to begin the 3-stage breathing as you know, the 3-stage breathing is going to lead directly into the bio-energeticor round breathing the beatha [ba-ha] portionof the program after that, you will be led directly intothe meditative portion of the program

but there's going to be a little space of silence before that begins so that if you only have time to do the 3-stage breathing and the round breathing at any given time you can do that if you have more time or if it's in the evening perhaps and you want to do this before going to sleep then you just continueto let the audio play and it will take you all the way through to the meditative portion of the program so, let's begin

we're going to do 3-stage breathing, and remember 3-stage breathing is pipe breath you breathe in through the nose and out through the mouth saying "haa" "haa" like you're trying to put some moisture on your glassesto clean them and thanks to members of our forumfor suggesting that as a way to explain exactly how the mouth is supposed to feel when you do this particular exercise

ok? ready? first step: you're going to put your hands on your waist with your fingertips together and you're going to breathe deeply with your diaphragm in through the nose pipe breath, constricted, remember? and out through the mouth saying "haaa" ready? let's begin:

...and relax just relax for a few moments get in touch with your body notice all your body sensations breathe normally and deeply just relaxing feeling comfortable and at ease breathing normally ok, now let's get ready for the second stage

put your hands up at your chest with your fingertips together hook your thumbs around the sides of your chest under your arms perhaps and then take a couple of normal breaths get ready let the vagus nerve do its work notice all the sensations in your body breathing normally remember always to breathewith your diaphragm

your belly should be moving out when you breathe ok, take a couple of deep breaths and put your hands up behind your neck or if you can place your hands on your shoulders on the back of your shoulders, do that whatever's most comfortable you're going to be taking the air upinto the very tops of your lungs begin: pay close attention to your body

close attention just relax, breathing normally notice all the sensationsin your body notice how your diaphragm feelswhen you breathe notice how your belly pushes outwhen you breathe relax ok? now, let's get readyfor the warrior's breath in the warrior's breath

you put your hands up by your sidesbent at the elbows when you breathe in sharplythrough the nose you reach up with your handsinto the air and when you breathe out you say "ha!" through the mouth like a warrior getting ready to go into battle ok, ready? begin last one ha!

just relax now you might feel just a little light-headed relax and breathe normally let's get ready and do it again hands up, reach up and grab the air and say "ha!" ready? begin: ok, relax breathe deeply and normally

now let's do it one more time reach up with your hands from your elbows, grab the air and pull it down, breathe in through the nose this is normal breathing,not pipe breath out through the mouth,shouting "ha!" just relax breathe deeply with your belly pay attentionto all the sensations in your body

pay especial attentionto your breathing make sure you're breathingwith your diaphragm and that your belly is moving out when your diaphragmcontracts and moves down now we're going to move into bio-energetic breathing,round breathing when i say "ba"you breathe in when i say "ha"you breathe out

and if you can breathe in as long as i'm saying "ba", or at least continue to try to inhale slowly and gently until you hear the word "ha" then you reverse the process you begin to exhale and try to exhaleas long as you can until i say "ba" again the word beathais irish-gaelic for "life" so when i say "ba-ha"

i'm saying the word "life" and when i say "ba"you're breathing in life and when i say "ha"you're exhaling all of those thingsthat you don't need in your body for your life you're exhaling toxins you're exhalingtension and stress breathing in life and breathing outall those things

that don't contribute to your healthand your well-being this is normal, deep belly breathing breathe with your diaphragm breathe with your belly ba... ha... (faster) ba... (faster)ba... (slow)ba...

(slow) ba... relax your body relax completely you may wish to lie down or prepare foryour meditative exercise if you have a blanket available pull it over you make sure you're warm make sure your head and neckare comfortable

make sure your armsare arranged comfortably don't cross your legs or ankles just lie flat and completely comfortable or however you find yourself to be comfortable on a sofa, on your bed on the floor wherever you are just make sureyou're completely comfortable

now, you are relaxed and comfortable and warm and i want you to just listen to my voice and follow the instructions and continue to relax and breathe deeply with your belly let's start out with justa few pipe breaths i'm going to count them for you

and this is going to justget you started, ok? so get ready take a couple of normal breaths make sure you're comfortable alright continue to breathe this way until your body automaticallyshifts to normal breathing [musical interlude] now, i'm going to read

the prayer of the soul to you if you can time your breathing so that each phrase is coordinated with an in-breath or an out-breath so let's get ready and begin: oh divine cosmic mind

holy awareness in all creation carried in the heart ruler of the mind savior of the soul live in me today be my daily bread as i give bread to others help me grow in knowledge of all creation

clear my eyes that i may see clear my ears that i may hear cleanse my heart that i may know and love the holiness of true existence divine cosmic mind continue to breathe and relax

[music interlude] divine cosmic mind bless you all