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Author Topic: 2-To-1 Breathing Relaxation Technique  (Read 8344 times)

Offline Budster

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2-To-1 Breathing Relaxation Technique
« on: July 23, 2008, 11:07:48 PM »
A direct quote from an article in "Yoga + Joyful Living":

"2-TO-1 BREATHING

This breathing pattern relaxes the body by subtly stimulating the parasympathetic nervous system, inducing a state of relaxation. As you lie in bed, gently slow down the rate of exhalation until you exhale for as twice as long as you inhale. You can coax a longer exhalation by contracting the abdomen slightly. Don't try to fill or empty the lungs completely-- you are simply changing the rhythm of your breath. In the beginning it may help to count 6 on the exhalation and 3 on the inhalation, or 4 on the exhalation and 2 on the inhalation (or any other 2-to-1 ratio you find comfortable). Focus on the smoothness and even-ness of your breath, gradually eliminating all jerks and pauses.

COUNTING BREATHS

Using the effortless 2-to1 pattern just described, lie in bed and pay close attention to your breath. It should flow smoothly, evenly, and continuously. When the pattern is well established, take:

- 8 breaths lying on your back.

- 16 breaths lying on your right side.

- 32 breaths lying on your left side.

Very few people complete this exercise. Sweet dreams.*"

* That was actually in there.



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Offline annsie

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #1 on: July 23, 2008, 11:22:03 PM »

Thanks Budster !  :)

I have read this before but I had not tried it.

Using breaths to control the nervous system is the basis of yoga, meditation and chi gong.

I shoud try this now.
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Offline maniakalBycikle

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #2 on: July 24, 2008, 02:31:23 AM »
Cool, I've been wanting a good relaxation technique.  I'll do this tonight. 

It sounds pretty easy, but one question:  is there a reason for laying on your back, right side, then left side, or can you do it in any order?   :P 
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Offline Budster

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #3 on: July 24, 2008, 02:53:54 AM »
I'm not sure if there is a reason, maniakal... I'm sure any order, or even not switching would be fine.

Also, you're quite welcome, annsie.
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Offline annsie

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #4 on: July 24, 2008, 04:06:12 AM »
Quote from: maniakalBycikle on July 24, 2008, 02:31:23 AM

It sounds pretty easy, but one question:  is there a reason for laying on your back, right side, then left side, or can you do it in any order?   :P 

Actually from what I remember, it does matter which side first and second as it follows the energy flow of the chakkras.
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Offline dallyup52

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #5 on: July 24, 2008, 10:14:10 AM »
Following the breath is a great technique.  The heart follows the breath, too. Maybe the brain also.??
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Offline AspirationRealized

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #6 on: July 24, 2008, 11:53:18 AM »
Quote from: dallyup52 on July 24, 2008, 10:14:10 AM
Following the breath is a great technique.  The heart follows the breath, too. Maybe the brain also.??

If the heart follows the breath and the blood is pumped by the heart and the blood goes through everything, including the brain... I guess so? XD
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Offline maniakalBycikle

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #7 on: July 24, 2008, 04:53:18 PM »
Quote from: annsie on July 24, 2008, 04:06:12 AM
Quote from: maniakalBycikle on July 24, 2008, 02:31:23 AM

It sounds pretty easy, but one question:  is there a reason for laying on your back, right side, then left side, or can you do it in any order?   :P 

Actually from what I remember, it does matter which side first and second as it follows the energy flow of the chakkras.

Well, I did it last night, but fell asleep before I could even start counting!   :P  So, I don't think the order is a big deal.  Very good technique, thank you for posting it.   :goodjob:
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Offline gagaku

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #8 on: July 31, 2008, 10:43:07 AM »
What if instead of a ratio of 1 in:2 out someone used 3 in:5 out? Do you think that since that ratio is very close to the golden ratio it would feel more natural?
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Offline Budster

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #9 on: July 31, 2008, 05:30:37 PM »
I'm not sure, but you could sure try it.
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Offline Toast

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #10 on: July 31, 2008, 05:36:14 PM »
I'll give this a go, I need to be up earlier than usual tomorrow, so more sleep can't hurt :) (although actually according to that "effects of too much sleep" thread, it can :?)
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Offline Toast

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #11 on: August 01, 2008, 09:37:56 PM »
Hmm this did not work at all, even though I was quite tired. I did it until I'd done 32 on my left side and then a few more as I stopped counting, and then just tried to fall asleep normally, but after an hour, I was still awake :(. I got up and read for a bit, and finally got to sleep around 2:30. Stupid messed up adolescent sleeping. :(
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Offline gf4

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #12 on: February 13, 2009, 08:34:49 AM »
Wow, hope it works every time! I was on my left side, but stopped counting and just went with it. Next thing I know, my alarm was ringing!

I did 3 in 6 out, worked wonders!
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Offline Hazel

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #13 on: February 14, 2009, 10:56:46 AM »
I'm definately going to give this a shot. I've been sick for the past week, so it's been torture trying to get to sleep at night. Maybe this could help...
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Offline hellohihello

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Re: 2-To-1 Breathing Relaxation Technique
« Reply #14 on: February 23, 2009, 10:44:22 PM »
This is awesome. I got  HI before I even went to bed!

The only thing is I can't fall asleep while counting. I can't seem to do it without counting.
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