Top Tip - Alexander Technique Exercise - Breathing

A simple way to reset your breathing if you're holding too much tension and feeling breathless.
When we get stressed and feel short of breath, the irony is that we have too much air, and stale air at that, so it's good to let it go.
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[@AdrianFarrell]

I have a more detailed video on breathing now which you can watch here: th-cam.com/video/mQgG3lEC_bI/w-d-xo.html

[@josephsy]

Thank you!

[@ImpulsoCreativo9322]

Just excellent!

[@YoungBrazi]

I have problems with takimg a deep breathe. I feel like i cant get a deep breathe sometimes and find myself yawning to get the breathe i am looking for, but the yanws dont work because i cant get a complete yawn either. Would this help me with being able to get a deep breathe?

[@AdrianFarrell]

Potentially, but I'd suggest adding another element to it to see if it helps with your in breath.
The trick with this is to not actually do the in breath, let it do you. To begin with try the procedure as suggested in the video. Once you're comfortable with it then hold the breath out for an indefinite length of time until you instinctively feel that's enough. The part of your brain the measures blood oxygen levels will tell your intuition it's time to release the held out breath. Because the blood oxygen levels are now lower the breathing mechanism will automatically create a larger in breath for you. As mentioned, don't try to breath in, just let yourself be breathed in, and don't second guess when the in breath will naturally turn itself round into an out breath again. Once you find the breath cycle is now breathing you out you can intentionally join in to extend the out breath as far a possible again.
Give it a go a let me know how it goes. Just 3-5 cycles at a time is enough, maybe 2-3 times a day.

[@cinmac3]

very good Adrian, but, my lower abdomen won't seem to. release. do you have any thoughts, since AT is about using your brain. why would that happen,

[@AdrianFarrell]

Hi Cindy, I'm not sure I quite understand your question. Are you saying that if you release from extending the out breath you don't find yourself being breathed in? You have to actively initiate the in breath?

[@cinmac3]

@@AdrianFarrell what i am saying whatever , i think a possible nuerolgical (psychologic) thing , having had a brain injury, i hold anger, frustration, in me and i seem to hold my belly tense, more so when, i am upright, gravity?

[@cinmac3]

Did you have any answer Adrienne?

[@AdrianFarrell]

@@cinmac3 hi Cindy, sorry, forgot to reply before. Although the muscles of your abdomen are used in being upright, gravity isn't the problem, it's the solution. It's not possible to have posture without it. 50% of your posture is provided by gravity, and the other 50% by you allowing it to (ok, I made the percentages up, but you get my point). If you haven't already, watch my videos on gravity. We use the earth beneath our feet like a fish uses water, it supports us upwards. The skill is being able to balance that upwards support with the least effort by instinctively moving subtly refinding the support the earth offers.
I think you've possibly answered your own question by recognising the trauma you've experienced that you're potentially still experiencing. It's become a new habit. An area of exploration I'd be interested in for you would be what does it take to feel safe, and how to quieten down your nervous system. There are, of course, several ways to look into this, but from a purely AT perspective I'd recommend daily semi-supine/Constructive Rest whilst working on the breathing procedure to help down regulate your nervous system and allowing yourself to release into the support of the floor. I'd add being aware of your peripheral vision at the same as it discourages a concentrated mind set and over thinking. Another area of exploration for you may be looking into EMDR (Google it), which can be done under clinical therapy, and may be worth looking into, but is possible to explore on your own.

[@cinmac3]

@@AdrianFarrell thank you for remembering to respond and your thoutough answer.
i was recently thinking of that, i do Hanna Somatics and some of Feldenkreis, as i understand it, that Moshe taught him or as he learned from him.
Would you think. it matters on an empty stomach or a chi machine ?
Yes its been intresting what this body has learned and, if and what itis still capable of, 1981 42-43 years ago