Skip to main content

Conscious breathing

Breath Mastery, tag, conscious-breathing

Breathwork Training is Preventive Medicine for the Twenty-First Century

By Blog


Everyone breathes but unfortunately very few people breathe very well. That’s why Breathing Training is becoming more popular than yoga and meditation! And that’s why it’s the fastest growing trend in the fields of health and wellness, fitness and performance.

How we breathe matters. When we allow our breathing system to decline, we set ourselves up for every kind of illness and ailment. In fact, more than 100 diseases are caused, triggered, or exacerbated by unconscious, unhealthy breathing patterns.

Conscious Breathing is the most accessible method there is to prevent or remedy many of our most pressing health issues. Breathwork training is the most natural and direct way of healing a whole range of physical, emotional and psychological problems and challenges.

Breathing Training boosts lung volume and prevents the loss of respiratory capacity as we age. It helps improve posture and spinal health. Breathwork Training makes us more adaptable and resilient and it activates and supports the body’s natural self-healing powers.

Breathwork helps us to heal tension, pain, fear, depression and anxiety disorders when drugs and other traditional methods don’t work. It improves our moods, emotions, and sleep states. And it helps us to increase awareness, confidence, intuition, self-esteem, self-appreciation, and self-love.

Breathing Training supports heart health and boosts mental health. It allows us to hack into our immune system, our nervous system and our brain, to control problems like high blood pressure, inflammation, asthma, chronic stress, chronic fatigue, and long-standing addictions.

Conscious Breathing Techniques trigger the release of opioids (natural pain killers and anti-depressants), as well as dopamine and serotonin (“happy and calming” hormones—neurotransmitters of pleasure, motivation and memory). And they also reduce cortisol levels (the stress hormone).

Breathing training helps improve digestion and it supports weight loss. Did you ever wonder where your weight goes when you lose it? Studies show that most of that weight is eliminated through the breath!

Poor breathing habits, especially in children even cause unhealthy development and disturbing changes in facial muscles, joints, bones, and teeth alignment. Our ancestors had naturally healthy breathing habits, and they all had straight teeth!

Breathwork training clears stale stagnant energy from our system. It helps us to access, manage and release suppressed emotions, to control our nervous system and alter our brainwaves. Breathing training allows us to relax and energize ourselves on demand.

Breathwork helps to reset our body’s basic mechanisms and brain chemistry. It helps athletes to run faster, dive deeper, climb higher, and it helps us all to sleep better and to live longer.

Breathwork Training produces powerful psychological insights and emotional breakthroughs. It triggers beautiful mystical visions, deep spiritual awakenings, and genuine “rebirth” experiences. It even allows us to turn certain genes on and off.

Breathing Training helps us to maintain balance in the body so that mild health problems don’t develop into serious health issues. Breathwork awakens our natural appreciation of the magic and mystery of life. It helps us to realize our purpose, and to fulfill our heart’s grandest desires.

None of this is new. Practically every modern breathing technique was taught by the ancient masters and can be found in ancient texts. These techniques have been renamed, repackaged and repurposed over the years by different cultures for different reasons.

Anyone of any age can benefit from breathing training. But since breathwork unlocks powerful life force energies, some breathing exercises may not be suitable for everyone, and certain breathing techniques are definitely not for dabblers.

Activating energy is easy, but learning to wisely control, direct and distribute this energy is another thing altogether. That’s why breathwork requires weeks or months to learn, and years to master.

The world desperately needs more high quality breathworkers and ethical breathing teachers. That’s why I offer breathing training, coaching and consulting. And that’s why I teach others to facilitate breathing sessions and to lead breathwork seminars and workshops.

Now is a perfect time to begin a new career in the field of health and wellness, fitness and performance, or to take your current healing or coaching practice to the next level. I have been teaching breathwork since the early 1970’s, and so you are invited to enroll in one of the oldest and most respected Breathwork Practitioner Certification Programs and Breathing Teacher Trainings in the world.

For more information on please visit and subscribe to my FREE Monthly Newsletter Breathing Reports and search the archives. (I have published an article or essay on breathing every month since June of 1976.)

Get my book, JUST BREATHE: Mastering Breathwork for Success in Life, Love, Business and Beyond. (Available through, and in bookstores everywhere.)

Enroll in my online O2 Fundamentals Course and begin your Breathwork Training today. All the info is here:

Breathwork for Venting and Transforming Stress, Tension and Fatigue

By Blog

One of the advanced breath mastery skills we teach, and practice is “sucking” tension and fatigue out of the muscles with the inhale and releasing it from the body with the exhale.

With practice, anyone can learn to use the inhale to pull energy from tense tired muscles, and then vent it from the system with the exhale. If you are an athlete, fitness junkie, or a high performer, this is an extremely valuable skill to develop, and so it is well worth practicing.

For example, when your legs get tired and sore while running, you can use the inhale to suck that tension and fatigue up from your leg muscles and release it with the exhale.

To begin this practice right now, tense your left arm and simultaneously relax and loosen the right.

Now inhale and imagine drawing energy from the tense left arm and sending it across and out the relaxed right arm with your exhale.

Do this a few times, then reverse it. Relax and loosen your left arm while tensing and tightening the right. Now draw energy from the tense right arm up across and out the relaxed left arm.

You can also get in the pushup position, twist to one side and hold yourself up with one arm. Relax the other arm, let it hang loosely and practice drawing the tension and fatigue up from the weight bearing arm and exhaling it out the relaxed arm.

You can also focus on any other part of your body that begins to feel stressed, tense, or tired. Gather that energy up with your inhale and send it out your relaxed arm.

Do this a few times, then lay on your back, puddle out, and meditate on your energy. Notice that you feel something like an energized calm. This skill helps us to relax and recharge on the go, and it quickly notches up our endurance levels.

In general, you want to remember to relax any muscles that you don’t need to do the required work or maintain the stressed position. A good exercise for this is to tense and tighten both arms and fists as much as possible, while deliberately relaxing your jaw and neck and face, or any other place where there is unnecessary tension.

You can also relax your arm and shoulder while making a very tight fist. When you move or swing your arm, your fist should feel like a ball on the end of a chain. A very powerful and dangerous weapon!

Recently, we have been practicing an advanced upgrade to this kind of training.

It is very useful when you need to relieve stress and tension and fatigue, but you can’t afford to drop into parasympathetic rest and recover mode because you are engaged in an important activity.

When you need to perform, when you need to remain charged and ready—locked and loaded, relaxing completely or puddling out, is not an option.

So the skill is in how to transform tension and fatigue through breathing alone, rather than dissolving it through relaxation.

Here’s the practice. Breathe (inhale) into the area of tension. And then with the exhale, send the energy toward yourself instead of releasing it out of your body.

Press the energy deeper into your system with the exhale. It is similar to the practice of Iron Shirt Chi Kung, where you use the breath to pack chi into your fascia. It also touches on one of the principles of “de-reflexive breathing.”

I like the analogy of a French coffee press. When we exhale, we are pressing the energy into our system rather than releasing out of the body. You can use the “ujayi” breath sound to help the process and make it more alive.

Do this for a few minutes. Breathe into your tired muscles or tense body parts, and then with the exhale send this energy in toward yourself, toward your center, rather than venting it from the system.

After some time, lay down on your back, puddle out, and meditate on your body and your energy. You will notice that the “heavy” tense energy is gone but the muscles and body are still charged, but with a “lighter” form of energy.

We all have the ability to transform energy, to transform dark heavy energy—tension and fatigue—into light life force energy. We can transform pain and suffering into healing and growth. We can transform negative emotional energy into creative, life giving energy.

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

The Battle Over Breath

By Blog

I think it was Rudolph Steiner who said, “we live with our soul in the breath.” That bit of insight and wisdom is worth meditating on!

Our breathing is controlled by physiological or biological needs—chemical and mechanical processes. And it is also controlled by psychological and emotional needs—conscious and unconscious processes.

Breathing is affected by posture, movement and physical forces. It is also affected by changing moods, attitudes and the force of will. In other words, the breath’s life-giving power serves both our instinctive animal nature as well as our conscious spiritual nature. It serves body, mind and soul.

This brings up the difference between breathing and respiration. Respiration is automatic, instinctive, or reflexive. It is driven by chemistry and biology. Breathing on the other hand is a behavior. And like all behaviors it can be unconsciously inherited and modeled, or consciously learned and deliberately practiced.

Since the breath serves us in so many ways and on so many levels, different parts of us can often end up competing for control over the breath. Our emotional patterns and psychological tendencies can steal the breath away from serving our physiological functions and biological process.

Biological needs generally tend to win out over conscious control. But many extreme athletes, yogis, and world record breath-holders show just how far we can push the envelope when it comes to so-called “physical” limits.

When we observe or monitor unconscious breathing, we see that it displays all kinds of machinations—speeding up or slowing down, stopping or starting, intensifying, quieting, etc. It’s alive, constantly acting and reacting, adjusting itself moment to moment to changing biochemical as well as psychospiritual activities and needs.

I have been using the metaphor of an expensive car with a state-of-the-art suspension system. It can travel over very rough bumpy rocky roads, yet the passengers enjoy a smooth quiet ride because the suspension underneath is absorbing and neutralizing all those bumps and ruts and rocks and holes.

The body uses breathing to maintain a smooth, steady and balanced metabolic state. However, emotions and thoughts along with changing moods and attitudes—in other words our minds—can wrestle control of the breath away from the body’s biochemical needs.

We can also use our breath—speeding it up, slowing it down, pausing it, intensifying it, making it subtle, etc., in order to create or sustain a certain smooth psychological or emotional state.

When we are communicating passionately, our breathing performs what Dr. Litchfield calls calisthenics. We see it abruptly speeding up, slowing down, stopping and starting, etc. When the breath is serving our communication in this way, it may not be properly optimizing our chemical or biological functions.

Beyond this constant competition or battle between the body and mind, between physiology and psychology, beyond biology and emotions, we find the wild card in life—and that is consciousness.

In and around or below and beyond the body-mind system is the miracle of spirit and consciousness.

Our conscious creative spirit give us power over the breath so that we can transform or transcend the body-mind system. We can use our breath to move toward higher consciousness, spiritual awakening, or ultimate potential. We can use the breath to accelerate our evolution, and to awaken and transform others and the world

When we do this kind of spiritual work, we can expect that the body-mind system will complain and resist. It will fight to regain control over the breathing in order to tend to its ancient biological needs.

When people practice spiritual breathing, I like to remind them that a temporary physiological or chemical imbalance is a small price to pay for permanent psychological and emotional benefits. And any temporary emotional and psychological difficulties are a small price to pay for a lifetime of spiritual benefits!

Breathwork helps us to evolve beyond our ancient, low level, negative and rough emotional and psychological habits and tendencies, so that higher, lighter, more positive and loving psycho-emotional and spiritual states can become the new natural, the new normal.

We are all learning to navigate the process of transformation, transcendence, and personal evolution. And many of us have been practicing long enough and have gone far enough on this journey to realize that conscious awarenessconscious relaxation, and conscious breathing are the three main skills or practices that we need to master.

I invite you learn Spiritual Breathing to unify body, mind, heart and soul, and to end the battle over the breath, by awakening to and connecting with the power and wisdom of spirit.

Turn the battle into a dance… the dance of life, of love, joy and peace!

Opening the Main Breathing Centers

By Blog

Belly, chest, release.

Chest, belly, release.

Belly, chest, release.

Chest, belly release.

This is a very simple breathwork meditation exercise. The idea is to break the inhale up into two parts. Focus on filling the belly first and then the chest. When you are full, just relax and exhale.

Then focus on filling the chest and then the belly. When you feel full, relax and exhale.

Go back and forth like this for several minutes. Do it slowly at first, and then play with speed.

It may help to put one hand over your belly button, and one hand over your heart.

Breathe only into the belly until it is full (this is the first half of the inhale). Hold that fullness and then breathe into the chest until it is full (this is the second half of the inhale). When completely full, simply relax and release the breath.

Then breathe only into the chest (make this the first half of the inhale), and then breathe into the belly (make this the second half of the inhale). Then relax and release the breath.

Use this practice to isolate these two main breathing spaces, charging the belly and the heart, the heart and the belly.

The overall focus of this exercise/meditation is to transformation any tensions or restrictions or resistance in the belly and the chest into a sense of full flowing easy spaciousness.

Be conscious of an intention to awaken, harmonize and balance your feelings, emotions and thoughts.

Powered by WishList Member - Membership Software

Pin It on Pinterest