86725 system 60

w

respiration be noisy, it is a prool that the air passage is narrowed, as per example : the wind blowing through an open door is hardly heard ; on the other liand, when the door is sliut. it whistles and howls through the creaks and keyhole.

There is nothing artificial about the brcathing mcthod which I recommend here. It is the only natural and right one, which should be employed, not only during nty exercises, but also during daily life, immediately on undertaking any body-movemcnt. For example. during walking and cycling, one can take three or four paces or treads during inhalation, and five or six during exhalation. It will only be necessary to count for a week or two, as it will soon become an tmcon-scious habit, so that the chest will hereafter work in this complete way, without wasting any tliought on the matter.

Synopsis :

Each of the decp respirutions consists of a very fuli inhalation throngh tlte nose, and a decp. steady exhalation also througli tiie nosc. Place tlte Itands on the hips, tlte elbows well out, not forced baekwards. The rules for inhalation nre (see Fig t) :

1.    Distend the nostrils and moce the lower rilis as far as possible

outwards.

2.    Stretch tlte wltolc upper part of the trunk.

3.    Do not arch tlte upper chest into a cramped position.

4.    Keep the abdomett uaturally relaxe<l.

And tlte rules for exhalation (see Fig. 2) :

1.    Let the ribs and the whole upper part of the trunk sink down.

2.    Oraw the lower ribs inwards, and together as much as possible.

3.    Keep the abdomen naturally relaxcd.

Conimon faults in this decp breathing arc: during inhalation— drawing the abdomen inwards, bcuding the head too far baekwards, forcing the shouldcrs back iustead of lifting tticm, sucking the air into the nosc with a loud noise so that the nostrils are partly cloścd : during cxhalati-.m- bendiug the body too much (orwarils instead of coutracting the chest. kceping tlte abdomen ti.\ed or tlrawn inwards. brcathing the air out forcibly through the inouth. In " Mv Breathing System " I have scientifically proved that exhalation through the inouth after nasal inhalation—which unfortunately is still often taught—is absolutely wrong.

Knee-Bending Exercises

Whereas it is not advisable to perform heel-raising and fuli knee-bending during the respiratory panses, even for the strongest indieiduals, it is in many instances an excellcnt plan to cany out these powerful leg movemeats—as a special exerci.se that can easily bc performed just before or after Ex. No. 8. It is particularly rccommendcd to motorists and others, who are too lazy. or who don't take time to walk. I will here describe a slow and a quick exercise, both only for adyaneed performers.

1.—Raisc yourself slowly up on the toes, with heels together, at the same time lifting the arms sideways and pressing the liands baekwards at the wrists, with fingers well stretched, all the while inhaling (see Fig. 3). Lower the body slowly while bending the legs, knees well out-