A Basic BrainBreathTM Series Everyone breathes. But few of us breathe consciously. The practice of conscious regulated breathing can increase our focus and develop our concentration skills. It also increases oxygen to the brain, stimulates the hypothalamus and autonomic nervous system, alters EEGs, and bathes the brain in beneficial neurotransmitters and hormones affecting our levels of alertness or relaxation depending upon the type of breathing exercise practiced. Even simple, slow diaphragmatic (or abdominal) breathing changes the chemical balance between the body's sympathetic and parasympathetic nervous systems, thus inducing a relaxed, calm state of mind. Breathing mindfully is perhaps the single most powerful tool to realize the integration of our Mind/Brain/Body connection. But knowing how to breathe consciously is not the same as practicing these techniques on a regular basis. They only help if you do them. It is that simple. All of these breaths are culled from the ancient practice of Kundalini Yoga. Kundalini means awareness. These breaths are meant to raise an individual's awareness and help that individual to be a more conscious human. 1. Segmented Breathing Sit comfortably, spine straight. Close your eyes. Focus at your brow point. With both nostrils take four even inhales (or eight depending upon what is comfortable for you) until your lungs are full. Then exhale in four or eight segments. Do this for 1 to 3 minutes. This breath makes you very focused, one pointed, and gives you the ability to project your thoughts clearly and directly. 2. One-Minute Breath (or less) Close your eyes. Focus at your brow. Sit in a comfortable position with your spine straight and your head, neck, and shoulders relaxed. Inhale ever so slowly for ten seconds until your lungs are full (you can look at the second hand on a clock until you get a sense of the timing). Then calmly suspend (hold) the breath for 10 seconds. Exhale for 10 seconds. Remember to slow down your breathing so that your inhales and exhales last the full time allotment. Work your way up to 20-second intervals. This breath will make you very content, peaceful, and grateful. It is good to do before bedtime. 3. Alternate Nostril Breathing Close your eyes. Focus at your brow point. Close your right nostril with your thumb and inhale with a long slow and deep breath through your left nostril. Now close your left nostril, exhale through your right nostril with a long slow deep exhale. Reverse the cycle by inhaling right exhaling left. This breath affects neural transmissions between your cerebral hemispheres. It helps balance cerebral dominance. It will make you organized and creative. 4. Breath of Fire Breath of Fire is a series of even exhales and inhales through both nostrils. The easiest technique is to pull in your solar plexus as you exhale (think of yourself blowing out a candle with an exhale from your nose!) and allow for an inhale to occur naturally (it will). Be certain your inhales and exhales are even or you will run out of breath. It may take a few practice sessions. Close your eyes and focus at the mid-point of your brow. B of F should be done at a pace that is comfortable for you. Make certain you are pumping your diaphragm and not merely breathing from the neck up. Breathe vigorously and work your way up to one minute and then three minutes. Breath of Fire is a powerful mental energizer that promotes clarity. It is a good breath to practice before public speaking, teaching, or for an interview.