GET MORE OUT OF THE NEW YEAR - CULTIVATE BREATHING FOR RELAXATION, BALANCE OR ENERGY

Your breathing pattern sets the pace for life. Feel your heart.
Is it fast? Is it slow? The conscious use of breath can help you
take charge of your mind-set and emotions -- all key to getting
into an optimal learning state.

How do you do it? Through patterned breathing where you inhale,
hold, exhale and hold. The control comes in when you vary the
time for each.




Lengthening and then holding your exhalation after all the air
is expelled relaxes you, while lengthening and holding in your
inhalation increases your energy. Be careful though, yoga experts
caution if you're feeling stressed you're better off using a
balanced breath pattern, as holding your inhalation can make you
more tense.

The breath ratios at the top of the following chart are very
relaxing, while those at the bottom are energizing. If you pay
careful attention and adjust your breathing accordingly, you can
both relax and energize yourself at the same time.

BREATH PATTERNS: INHALATION - HOLD - EXHALATION - HOLD - EFFECT

In the first example, inhale for 4 counts, hold for 1, exhale for
8 counts, and hold for 4. The effect follows. Your counts may be
faster or slower depending upon your lung capacity.

INHALATION - HOLD - EXHALATION - HOLD - EFFECT
------------------------------

----------------------------------
(# of beats)
 4 beats...1 beat... 8 beats...4 beats -- Relaxing
 4 beats...1 beat...12 beats...1 beat -- Relaxing
 6 beats...1 beat...10 beats...1 beat -- Relaxing
 6 beats...1 beat... 8 beats...4 beats -- Relaxing
 8 beats...1 beat... 8 beats...1 beat -- Balanced
 6 beats...2 beats...6 beats...2 beats -- Balanced
 6 beats...4 beats...6 beats...1 beat -- Energizing
 6 beats...6 beats...6 beats...1 beat -- Energizing
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Source: Yoga Journal

For Learning:

* Use the Relaxing breathing patterns when you need to absorb
 and assimilate new information.

* Use the Balanced breathing patterns when you need to focus
 and increase mental clarity.

* Use the Energizing breathing patterns when you need to apply
 what you've learned in fun play or with a dynamic project.