01. Full Lungs Breathing - How to learn it

How to learn complete lung breathing in ONLY 10 steps?

Step 1 - READ THE THEORY:

Read the description of complete lung breathing!

Step 2 - WRITE IT DOWN:

Take a piece of paper and write down five times: "Complete lung breathing is very simple! I can learn it quickly!"

Step 3 - LEARN THE ARM POSITIONS:

The basic position is important: straight spine, drawn in stomach, lifted chin. It is easiest to reach in a lying position, so lie down on the floor! Your arms will help you to separate the three areas used for breathing:

Stomach breathing: Arms next to your body not moving.

Rib breathing: Arms extended in front of your chest at a right angle to the ground.

Shoulder breathing: Arms raised high above the head next to the ears.

Step 4 - OBSERVE YOUR NORMAL BREATHING:

Close your eyes and pay attention to your breathing: take five normal breaths and in the meantime concentrate only on your inhaling and exhaling!

Step 5 - OBSERVE YOUR DEEP BREATHING:

Now take five deep breaths and pay attention to these, too!

Step 6 - LIFT YOUR ARMS:

Now take five deep breaths and in the meantime lift your arms gradually from besides your body into an upward position, then put them down as you exhale.

Step 7 - LEARN STOMACH BREATHING:

Stomach inhaling: when pushing out the stomach the air automatically pours into the lower third of your lungs.

Stomach exhaling: by drawing in your stomach the midriff lifts, the first third of your lungs crushes together, and air starts moving outside.

Repeat it three times; one stage of inhaling and exhaling takes five-six seconds.

Step 8 - LEARN RIB BREATHING:

Rib inhaling: by raising your arms into a right angle position you take the air into the middle part of your lungs.

Rib exhaling: with the lowering of your arms beside you and with the contraction of your ribs the air flows out of the middle of your lungs, too.

Repeat it three times!

Step 9 - LEARN SHOULDER BREATHING:

Shoulder inhaling: you lift your arms from out in front to above your head, therefore as your shoulders and collarbone lift, the apex of the lung also gets filled with air.

Shoulder inhaling: as you drop your shoulders and lower your arms the apex of the lung also empties.

Repeat it three times!

Step 10 - COMBINE THE BREATHING SECTIONS:

Try to combine the three stages! Don't worry if it doesn't work the first time, it took me several weeks at first, which is not a long time knowing that you will breathe correctly for the rest of your life! Do these exercises every day and with every practise you get closer to complete lung breathing!