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October 2018

Accessing an Ocean of Energy with Breathwork!

By Performance & Energy

Recently, we have taken the “fundamentals of breath mastery” to the high-tech, high-
performance, high-rolling, entrepreneurial world of California and Las Vegas! We also brought
the art and science of breathwork to the west coast fitness world.
The benefits of breathwork are well proven and easily experienced. Breathwork is the new
yoga! It is modern meditation! Healthy successful people who value their time appreciate how
quickly breathwork increases awareness, energy, and inner peace.
We all know that we are capable of much more than we think or have been led to believe. We
all know that we have within us certain higher abilities—natural healing and creative energies.
And breathwork has proven to be a key to unlocking these inner abilities.
More and more ordinary human beings are now accessing the same high states and abilities
that were once reserved only for the great masters, saints, gurus, mystics, and warriors. And, as
more and more people break through to these heights, the easier it is for others to do the
I think something like the 4-minute mile phenomenon is happening in the breathwork world.
Did you know that about 5000 people have run four-minute miles since Roger Bannister first
did it? As soon as one person does the so-called impossible, it breaks an invisible barrier, and
opens the door for many others to follow.
This California Tour confirmed that one of the best way to accelerate our personal growth is to
master the breathwork skill of combining full free breathing with deep relaxation. Think of it as

The Navy SEALS teach a principle, that when you think you have reached your limit, the end of
your rope, when you think you have no energy left, you still have 40% of energy left in your
battery. The question is how we access those reserves?

The answer lies in the principles and fundamentals of breathwork. The first key is breathing
fully and freely. Combine that with great awareness, focused awareness, refined awareness.
That is the second key. The third key is combining breathing and mindfulness with profound
relaxation. That is the secret!

Deep relaxation is a door to unlimited energy. Profound relaxation allows us to access an ocean
of energy. In fact, this energy can be tapped in no other way. No amount of force or will or
effort can awaken this energy. Opening to it and letting go into it is the only way to get there!
Many high performers discovered this for themselves at every stop on out tour. That’s why we
practice conscious active inhales and deliberate passive exhales at all of our seminars and
trainings. And it’s something I suggest you begin to practice right now, right away!

We can certainly get ahead and overcome many obstacles by pushing, forcing, working—and
taking massive action. But there may come a time when we don’t have enough energy to work,
when we are worn out, exhausted, at the end of our rope. At that point, the ability to let go and
relax is what helps us break through and access those great inner reserves of energy!

Open and expand. Relax and let go. Practice conscious active inhales and relaxed reflexive
exhales. Combine full free breathing with complete relaxation. Ten minutes in the morning, ten
minutes at night, and ten times during the day for two minutes. Master this breathwork
practice and experience the benefits for yourself!

If you would like to have an audio-video version of this lesson and many more, then I invite you
to enroll in the new Online Breath Mastery Fundamentals Course.

All the information is here:

Good luck in your practice and many blessings on your path!

Modern Techniques and Ancient Rituals

By Health & Longevity

Conscious Breathing has played a part in shamanic rituals and ancient indigenous ceremonies since the beginning of time. The breath is symbolized in many creation myths, and it is applied in many initiation rites and religious practices.

Breathworkers all over the world are now using the power of the breath to awaken inner peace and to promote world peace. Conscious breathing is being used to support healing and growth, to trigger awakening, to fuel performance, and to unlock hidden powers and dormant abilities.

Here is a good exercise to tune your instrument and to prime your system:

Practice squeezing all your breath out, pulling your belly button in toward your spine and pulling up on your perineum. It’s like squeezing all the water out of a sponge. Empty yourself of breath, and when you have squeezed out the last drop, simply relax and open, and feel the breath pouring into you.

Then practice taking deeper breaths. Pull past what feels full, beyond what feels like your limit. Topping the inhale off by taking in a few more drops of breath. Create an extra expansion on the inhale. Feel the expansion side to side, front to back, top to bottom. And when you are completely filled, simply let go and relax, and allow yourself to be infused with energy as you exhale.

You are softening your borders, gently stretching you limits. You are opening your mind and opening your heart; you are expanding your consciousness… You are inviting your body-mind system to generate and contain and channel more energy.

I recently spent time in a cave in South Africa where initiation ceremonies and healing rituals have been taking place for over 30 thousand years! I am so grateful to my friends and co-conspirators at the Vuka Institute ( and Breathwork Africa (

They gave me an opportunity to learn about the ancient Sangoma tradition in which the individual heals the community and the community heals the individual. It was an opportunity to breathe in nature, to re-awaken and reconnect with my love for shamanic breathing exercises and techniques.

So this month, I’d like to invite you to explore some of the underlying principles that guide many ancient breathing practices. The key principle is human connection. Connection to our ancestors. Connection to the earth and to the elements. Connection to nature, to plant and animal spirits. Connection to the cosmos and connection to the Source of all life.

I invite you to create your own rituals! Feel free to borrow from any of the ancient wisdom traditions or indigenous cultures, or from any spiritual tradition. Use drumming or dancing, use singing or chanting. Or let it be subtle and silent. But make sure to use the breath!

For example, every day, millions of Buddhist monks face the four directions of the compass and quietly generate and extend peace and compassion out into the world. Use your breath to bring practices like this alive in yourself.

What kind of energy or what qualities would you like to be filled with? Breathe them into yourself. What kind of energies would you like to send out into the world? Breathe those energies. Generate these energies in yourself with the breath and then freely overflow or radiate them out into the world as a prayer or a blessing to everyone in existence.

Leave no one out. Hold nothing back.

I am writing this from South Africa, where there are deep wounds related to past atrocities. Generations of people were made to feel inferior, and so much needs to be done to heal bodies, minds and souls. Here, science and medicine are merging with Indigenous Knowledge Systems (IKS), to create new profoundly effective solutions that cut across the entire political and religious spectrum.

People are using the breath to tap into deep inner resources of strength, and they are breathing together to give expression to common dreams, shared intentions and collective aspirations. And you too can do this.

What do you wish for yourself? What do you wish for others? Focus on that and breathe. How can you use your breath to come closer to those you love?

Invite support from your ancestors and from even wiser future generations of golden beings. Use your breath to invite this support, to open to it and to welcome it. Use your breath to send your heartfelt intentions out into the world around you. Put passion and enthusiasm into every conscious breath you take.

Engage your imagination. Call upon God, upon the Creator. Allow your inner child to control and direct your breathing. Use sound and movement. Use imagery and emotion. A heartfelt intention powered by the breath really can change the world! It can certainly change your inner world.

What is important to you? Courage? Compassion? Peace? Joy? Freedom? Health? Create your own rituals using the breath to awaken or generate these qualities, these energies. Your heart will guide you.

Stories and teachings from any religious tradition can be brought to life in you with the breath. And be assured, that all the great saints and masters and mystics and guides will take note of your efforts, of your intentions, and they will come to aid you and to guide you in your practice.

Osho/Rajneesh once suggested that we breathe in all the pain, all the disease, all the violence, all the suffering of the world. When I first heard that, I said: “Why would I want to do that!” But the fact is, the heart is a transformer. The heart has a natural ability to transform pain into pleasure, hate into love, fear into peace, sadness into gratitude, suffering into joy.

Leonard Orr once said that Rebirthing-Breathworkers were the “spiritual vacuum cleaners” of the world! I like that idea of being a unique force for healing and change. Create an intention, and with passion and enthusiasm, breathe that intention into being, into existence, into reality!

Use wind noises, use ocean noises. Use interesting and enjoyable breath sounds. Practice breathing with great intensity, and also with gentle subtlety. Practice breathing fast as well as slow. Practice breathing high in your chest and low in your belly. Practice breathing in through the top of your head, or through your feet. Breathe in and out through your hands or your fingertips. Breathe through your eyes.

Breathe light. Be creative. Dare to be a modern medicine man or medicine woman, a modern healer, a shaman! Trust your heart! Breathe into your heart. Breathe from your heart. Breathe with your heart. Let me know what you create, what you discover, what you experience.

Much luck in your practice and many blessings on your path!

Breathing Strength & Capacity is linked to Spiritual Strength & Capacity

By Spiritual Connectedness

I recently had the pleasure to work with a group of hockey players and coaches at Competitive Edge Skating and Strength Training in Michigan. And I’d like to share with you some of the tips and techniques we covered in the three days of work with these great young athletes.

First, a reminder of the basics: Breath Awareness and Conscious Breathing. Develop the habit of paying attention to your breath while you are exercising, training, or performing. And deliberately regulate or consciously pace your breathing to meet your body’s energy demands.

When you get a handle on your breath, you get a handle on your awareness (focus and attention), and your energy (life force or spirit). By focusing on your breathing, you take your mind off any pain or fatigue. Also, breathing consciously keeps your mind from slipping into “performance degrading self-talk.”

Use the principle of rhythm. When you are running, experiment with different rhythms. For example, inhale three steps and exhale three steps, or inhale two steps, and exhale four steps, or inhale four steps and exhale four, etc. Find a pace that feels natural and efficient and be ready to adjust the rhythm from time to time to meet your energy demands.

When you notice that you are breathing quick and heavy, “go long.” In other words, deliberately take in a long slow expansive inhale and give yourself a big exaggerated sigh of relief. From time to time pull past what feels full and snap the exhale loose, then go back to the rhythm.

Remember, it’s easier to keep up than it is to catch up. Don’t wait until you are winded or out of breath before you take control of your breathing. Lead with the breath. Learn to stay ahead of your body’s demand for energy rather than having to constantly struggle against an O2 deficit or a CO2 buildup.

Synchronize your inhales and exhales with active and passive movements. For example, when doing pushups, practice inhaling on the way down and exhaling on the way up, and practice exhaling on the way down and inhaling on the way up. Or do two or three up and downs on one inhale and two or three up and downs on the exhale. Experiment in the same way with pullups, sit-ups and squats, and so on.

Use conscious breaths to focus your or gather energy before shooting, diving, kicking, etc. (Notice what the great baseball pitchers, basketball players, and Olympic divers do just before they throw, shoot, or dive.) Use audible breath sounds to express or reflect or support moments of power or release. (Listen to the great tennis players when they serve or return the ball.)

Use the “nasal inhale, oral exhale.” Breathe in the nose and out the mouth as much as you can, and as often as you can.

Concentrate on diaphragmatic breathing. Make sure that you are a “belly breather.” Remember that you have three breathing spaces: upper, middle, and lower, and make sure to send breath into the lower and middle spaces when you work out, train, or perform.

To prevent that uncomfortable “side stich” when running, make sure to extend or complete your exhales so that your diaphragm sets high up into the rib cage. That pain is your diaphragm rubbing on your lower ribs. Picture a ball and socket joint: the socket is your rib cage and the ball is your diaphragm.

Learn to suck or draw fatigue out of the muscles of your body and release it with the exhale. (In the nose and out the mouth.) Use gravity to dump that fatigue into the earth. Practice your breathwork until it becomes automatic, unconscious, or second nature.

Master “burst breathing.” (Check out some of the YouTube clips of Eastern European weightlifters) Review Mikhail Ryabko’s Systema principles and Tom Sotis’s breathing drills in my book, Just Breathe.

Remember that rest is half the work. When you relax, really relax! It’s not just a matter of being relaxed or not relaxed: there are levels of relaxation. In your wind down or recovery period, learn to “puddle out.” Lay down and surrender completely to gravity.

magine your body like ice cream melting in the sun. You want to relax so much that the spaces between your cells open up so that the breath can get into all the crack and crevices of your being. Imagine “infusing” every muscle, joint, and organ with breath.” Consciously distribute breath-energy to every cell of your body.

Use that rest and relaxation period to feed yourself reward yourself with nurturing, uplifting thoughts and words. Generate feelings of gratitude and appreciation. Visualize health and success. Feel your connection to life and the cosmos, to nature and your source, and to everyone and everything in existence.

Good luck in your practice, and many blessings on your path!

Feeling Into the Breath and Breathing Into Feelings

By Blog

Feelings or emotions like fear, anger, sadness, guilt, shame, doubt, and so on, are very powerful forces. When left to run wild, they can cause us to say or do things that we regret. And when held in or held back, they can fester as illness and disease. They can paralyze us or empower us. They can silence us or drive us to success.

Emotions are very healthy and natural energies. And like all energies, they are meant to flow. Feelings and emotions mean we are alive. They are not meant to be stopped, blocked, or suppressed. And they are not meant to be used as weapons to hurt ourselves or others. If we lash out or project our uncomfortable emotions, we can hurt others. If we stifle or suppress them, we can hurt ourselves. No wonder so many good people wrestle with their feelings.

Emotional energy is like a fire. Carefully tended, it can warm us and sustain us. Left uncontrolled, it can burn our house and our life down! No wonder so many good people struggle to express their feelings and emotions. No wonder so many people simply bottle them up.

At the seminars lately, we have been developing our natural ability to breathe into our feelings and to channel our emotions through the breath. It is amazing what happens when we learn to use the breath to meet and greet whatever feelings and emotions arise in us. We find that behind, under, or within all emotions is pure life force energy, and we can learn to integrate or channel this energy in very powerful, positive and productive ways.
Channeling these powerful energies is a skill that takes practice. But it is one that is worth mastering, because these powerful energies can serve us and the world to no end.

The breathing mantra we use in this practice of channeling, integrating, or transforming emotional energy is: “open and expand” (that’s the inhale), and relax and let go (that’s the exhale). And as it turns out, this is basically a conscious and deliberate sigh of relief. The sigh of relief (also called a cleansing breath is a core technique in Breathwork. It is a secret to accessing the natural healing and creative power of our emotions. You can learn to use your breath in this way to creatively channel your emotions or to safely vent them.

The other core technique is “connected breathing,” also called “continuous” or “circular” breathing. Practicing these two core breathwork techniques will help you to root out and release unhealthy habits and patterns, and to free you from painful feelings and suppressed emotions.
Have you noticed the effect that powerful emotions have on the body? It tenses up. The throat closes as the neck, jaw, forehead, chest, abdomen and other muscles tend to contract or react. It is as if the body is trying to escape, avoid, or protect itself against its own emotions and feelings!

Our ancient ancestors must have learned that expressing powerful emotions can be very dangerous. It seems that we have developed an unconscious habit or pattern, or a tendency to suppress or contain them. When we become emotionally aroused, activated or upset, powerful chemicals are produced and released into the system. And it normally takes one to three minutes for these chemicals to run their course before we “come back to our senses” again.

And so, the game is to learn how to manage our ourselves or our emotions during those first few critical moments of activation. And that’s exactly where Breathwork comes in. When we learn to simply relax and feel our feelings, when we learn breathe into our feelings and to channel our emotions into the breath, we get free of them, we take the stress of the body-mind system.
Can overcoming, integrating or navigating powerful uncontrollable emotions be that easy? Can it be that simple? Well, the answer is yes! It is a skill, and it simply takes practice.

And of course, how we frame things is also very important. For example it is useful to understand that anxiety is really ‘excitement’. And a better word for stress is ‘challenge’. Looking at it in this way allows us to approach things differently, and this reframing can open doors to more creative solutions. The lesson here is to practice these two core techniques when powerful feelings and emotions arise. And of course, it pays to practice when you feel peaceful and calm. It’s like practicing floating or swimming in the shallow end of the pool before diving into the ocean.

There is a certain kind of freedom that comes with the ability to breathe into our feelings and channel emotions into the breath. Life is so much more fun and enjoyable when we are not pushed and pulled or paralyzed by fear and anger, or sadness or doubt. A certain ease and grace flow into our lives when we can open and expand and to relax and let go instead of tightening and contracting or automatically reacting when powerful life energies awaken in us.

You may be surprised at how little practice it takes to transform your stress and anxiety into freedom and ease. And so, I suggest you practice.
Give yourself an expansive inhale and a relaxed exhale right now. Do it a few times and notice how quickly this can activate feelings and sensations in your body. Practice breathing and relaxing into these feelings and sensations.
Practice whenever you find yourself getting pushed or pulled off balance emotionally or psychologically.

Master the two core breathwork techniques and use them to overcome negative, dysfunctional or self-sabotaging habits and patterns and reactions. Practice with positive feelings as well as negative ones, little ones as well as big ones, because they all contain energy that can be used to uplift, strengthen, soothe, balance, energize or renew yourself. With practice, you can lift yourself up or calm yourself down. You can use the breath to remain clear and loving, peaceful and creative, even in the most exciting and challenging moments of your life!

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