“In Systema, you also learn to link your breath with your gait. Once again, you can link their practices with Psychic Alternate Nostril Breathing. One possible assemblage of these practices while wandering neighborhoods around the world involves setting up a progressive challenge that absorbs the mind in focusing on the procedures.
For the first cycle, inhale on your first step and exhale on your second. You can alternate your nostrils or breathe through both nostrils without the additional mental exercise. I do not believe it matters whether you inhale and exhale through your nostrils exclusively or also use your mouth, though I encourage you to experiment with both approaches, or decide based on pollution levels in your area. Observe the results and make changes as you see fit.
1 step = 1 inhale
1 step = 1 exhale
Repeat 5×
When you’ve done this five times, inhale over two steps and exhale over two steps. Then increase the number of steps you take while inhaling.
2 steps = 1 inhale
2 steps = 1 exhale
Repeat 5×
3 steps = 1 inhale
3 steps = 1 exhale
Repeat 5×
4 steps = 1 inhale
4 steps = 1 exhale
Repeat 5×
5 steps[…]”
“reverse the process by moving back down the number of steps from 10 to 1.
For another variation, you can include breath holding. As with all these exercises, please consult a doctor before putting any of them into action, especially anything that involves holding your breath. To include breath holding while walking and alternating the breath between your nostrils, the process is simple:
1 step = 1 inhale
1 step = 1 step of holding oxygen in your lungs
1 step = 1 exhale
Repeat 5×
2 steps = 1 inhale
2 steps = 2 steps of holding oxygen in your lungs
2 steps = 1 exhale
Repeat 5×
3 steps = 1 inhale
3 steps = 3 steps of holding oxygen in your lungs
3 steps = 1 exhale
Repeat 5×
Add steps until you get to 10 (or as high as you can go) and scale down as desired.
As an alternative, you can forgo paying attention to the number of steps and count instead. I will sometimes inhale to a count of 4, hold for a count of 4 and then exhale for a count of 4. It’s helpful to involve your hands to keep track of the count. Press thumb and pointer together for[…]”
“a focus on the breath and non-intrusive mental content, such as counting or syllables that bring you back to the present moment.
Above Cited and attributed to it's writer, Dr. Anthony Metivier
GB-will be talking more about this at The Workouts for Geriatrics,AKA, Silver Streakers ,Good for ALL Kids from 1-92, soon!
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