yeah

ok enough talking he was a lot of talking today so let's start with

breathing exercises

the most important exercise is to absorb your breathing all the time making sure

that it's nasal breathing and it's gentle and that your body isn't really

moving when you breathe

this is the most important exercise however since it's difficult for some

people some other are supportive exercises with developed and today I'm

going to present some of them to you

the first one is called little mouse

it's what helpful for both children and adults need to sit on a chair with your

back being straight you're comfortable move your eyes up but it's not essential

in this case and start breathing like a little mouse so no one can see your

breathing the one can hear your breathing and no one can feel your

breathing because your chest this to your shoulders i still and your stomach

is still and just try to please like that or similar to it

45 minutes so let's do it together

and for some of you probably was rather difficult jobs are you breathing 45

minutes and sometimes in the beginning when you do that you see that you're

breathing actually gets heavier gets deeper when you start paying attention

to it its normal so don't worry about it it's almost like let's say you been

eating ice cream every single day throughout your whole life and then

you've met someone who told you stop doing it and you sincerely want to stop

doing eating ice cream so you you do stop but you have of course right of an

incredibly strong cravings for that so sometimes it happens the same way in

case or excessive breathing so don't worry about it just be gentle on

yourself and give yourself some time to get more familiar with your breathing

and our give yourself some time for your breathing to settle down into in you

pattern if you're craving for mouse breathing or deep breathing is too

strong

then inhale through your mouth once a while but take or do one inhalation and

then switch to nasal too gentle nasal breathing right away so it's kind of

like if you cannot stop eating ice cream completely okay you could help one bar

today instead of fortune in our ice cream bars the same thing so you want to

inhale three miles deeply okay do it but do it just once

and this analogy is ice with ice cream with food

I brought me closer to a demonstration of another exercise actually there is

nothing to demonstrate so to an explanation of another exercise we just

called developing a hunger and this is our an exercise our reach for this

exercise you could do anytime during the day it's good to do it hitting on a

chain

you know as a formal session but also you could do it anytime during the day

no matter what you do

the first thing is to make sure that you breathe through your nose and then you

need to start reducing your inhalation and the analogies food helps so imagine

that you are very hungry and you have an apple in front of you and that Apple is

divided into four pieces so you reach for for the first piece and dated the

second piece created and yes too hungry so you reach for their third piece and

you eat it too

and after that you still feel hungry but not as much as it was in the beginning

and this is the time when you apply your willpower and say it's enough and don't

reach for the last piece the same is breathing

it's very difficult almost impossible to control our exhalation but it's possible

to control the amount of air you take in so try to notice your inhalation first

to fall and

and I try to reduce it by approximately one-fourth of course you know breathing

or air is not the same as an apple and you cannot divide your inhalation into

four pieces so it's very difficult to determine what is one-fourth basically

it means very little so try to reduce your inhalation by tiny little bit if

you do too much you will develop tension and tension always are creates heavy

deep breathing we will talk later Bart relaxation at some it's really very

important part of this matter so anywhere right now try to inhale a

little bit glass then you want maintain nasal breathing and start developing

pleasant emphasis on the word pleasant pleasant comfortable air hunger so let's

just do it for about one minute awesome

in for some people might be very difficult to do it but just start

processing and it will get easier and easier and Asia and remember about this

exercise during the day it will help you a lot

drink it here and there may be wrenching them just like available taker you will

be able to do it all the time and one day it becomes it will become natural on

pattern of your breathing

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