4-Part Breath

 

A gift to you from Tom Scher RKC, Instructor and Contributing Editor,

RKC FirePro Kettlebell, Russian Kettlebell Training for Firefighters

 

 

4-Part Breath

Instructions

1) In this example, we're going to work with the #4. As you work with this
breathing technique, adjust the number up or down based upon your comfort
level.  The key is not having to gasp for air throughout the sequence.All
breathing thru the nostrils with a "ocean sound" in the throat. NO MOUTH
BREATHING PLEASE, SLOW DOWN THE INTENSITY OF PACE OR POWER REQUIRED.

2) Inhale into the 3 chambers of your abdomen (dirgha) as you count to 4.

3) At the top of your inhale, hold the breath in for a count of 4.

4) Exhale for a count of 4.

5) Hold the breath out for a count of 4.

6) Come back up to your inhale slowly and mindfully counting to 4, hold in
for 4, exhale for 4, hold breath out for 4.

7) Go through 7 to10 rounds.  As your respiratory system and diaphragm
muscle strengthen, increase your breath counts.

Benefits
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Strengthens the diaphragm muscle and respiratory system.
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Healthy brain function and mind control
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Reduces stress
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Calms nervous system
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Develops willpower and self-discipline
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Strengthens the heart, lowers heart rate