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Hello, my name is Chun-il-in. I want to talk with you about breathing.
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Breathing is the single most important action in our lives.
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And yet, since breathing is something we do automatically,
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unless we are having difficulty breathing, we really think about it.
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We know breathing is essential to life.
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What most of us don't know is that the way we breathe is essential to how fully we can live.
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It is through breathing that we take in oxygen to fuel our minds and bodies.
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The more fuel we have, the better we function.
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The more effectively we breathe, the more fully we can live.
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The benefits of effective breathing include increased oxygen uptake,
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increased oxygenation of the blood, tissues, muscles and organs,
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relaxation of the body, calming of the mind, balance of the emotions,
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enhanced mental focus, clarity and creativity,
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relief of stress, and stress is the leading cause of illness.
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And if you have high blood pressure,
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proper breathing technique can help lower your blood pressure naturally and often dramatically.
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Put simply, effective breathing can help make you healthier, happier, faster, stronger, calm and smarter,
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which is pretty wonderful when you stop and think about it.
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Something as simple as breathing effectively can be so powerfully beneficial.
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On the other hand, if you are not breathing effectively,
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you simply cannot be as strong, as calm, as fast, as smart, as creative,
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or as healthy as you could be.
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On average, when we are resting and not exerting ourselves,
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most of us breathe at a rate of 15 to 20 breaths per minute.
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Breathing then rapidly is so shallow, it only allows you to utilize about 60% of the capacity of your lungs.
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Put another way, it only allows you to intake about 60% of the oxygen your body needs
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to live and function most effectively.
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If your lungs are only feeling to 60% capacity with each breath,
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that means about 40% of the air in your lungs at any given moment is not fresh air.
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It's stale air. Think about that for a minute.
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Imagine how sluggishly your car would run if each time their pistons fired,
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the chamber only contains 60% of their fuel capacity.
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You would take that car straight to the mechanic,
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yet most people breathe that way and just learn to live with it because they don't know there's a better way.
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In recent years, Western doctors have come to recognize the great benefits associated with the
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effective breathing techniques and many are recommending them to their patients, especially those with
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high blood pressure. In Eastern cultures, effective breathing techniques have been the corner
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stones of health and wellness practices such as yoga in India and Chi-Gong in China for thousands of
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years. In yoga and Chi-Gong practice, we know that optimal health begins with effective breathing.
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Slow, sustain, gentle, deep breathing is the key.
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You need to slow your rate of breathing to 10 breaths per minute or less and sustain it for at least
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15 minutes. Just 15 minutes every day if possible. Now there's even a device you can buy that is
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highly recommended by medical centers that will help you slow your rate of breathing to 10 breaths
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per minute for 15 minutes each session. The device costs several hundred dollars and I'm sure it is
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an excellent device. But what the research clearly shows is that it is not a device that's important.
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It is your slow, sustained, gentle, deep breathing that makes all the difference.
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What I want to share with you here is a simple yet powerful effective method for enhancing the
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benefits of breathing. It's based on the Chinese method that dates back thousands of years.
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I call it energy breathing because this method of breathing can help you be healthier,
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feel happier and have more energy. All you have to do is listen and follow my guidance as you breathe.
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It really is just that simple. On the next track, I will guide you through 15 minutes of energy
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breathing at the rate of 10 breaths per minute or slightly slower. But first, I want you to get
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a feeling for it. Remember, this type of breathing helps you update more oxygen to every cell of your
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body and helps your mind and body relax more completely. So, the more relaxed you are when we begin,
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the more beneficial it will be. I want you to sit or lie down and be comfortable. Try to keep your
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spine as straight as possible but don't force it. Sitting in a straight back chair can help
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or lying flat on your back, whatever is most comfortable for you.
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Allow yourself to relax and be comfortable. Loosen your collar or your belt.
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Kick off your shoes if you like. Just relax and be comfortable.
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During your energy breathing, I want you to breathe in and out only through your nose if you can.
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If you have difficulty with that because of a cold or congestion, you can breathe through your mouth,
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but breathing in and out through your nose is even better.
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To get started, take three slow, gentle deep breaths. Breathing slowly, gently and deeply is our goal.
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That's where all the benefits come from. Now, we are going to practice breathing at a rate of
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10 breaths per minute for just a feel breath to help you get the feel for it.
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Now, instead of saying breathe in and breathe out, I'm going to use the sound on and on.
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I find this sound more comforting and relaxing and that's part of our goal.
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Breathe in when you hear, and continue to inhale to the end of the sound.
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When you hear more, begin breathing out and continue to exhale until the sound stops.
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Just follow my guidance as you breathe in and out slowly, gently and deeply.
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Ready? And we begin.
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More exhale.
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More.
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More.
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More.
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Very good. And now just relax and breathe normally.
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That's all there is to it. At that pace, you were actually breathing a little slower than 10
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breaths per minute, which is even better. The slower and deeper you can breathe for at least 50
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minutes each day, the more benefits you will receive. One more point to keep in mind. As you breathe,
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try to keep your mental focus on your breathing. Focus on the air feeling your lungs as you breathe in
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and focus on emptying the air from your lungs as you breathe out. If your mind wanders to something
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else, that's okay. When you notice it, just gently bring your mind back to your breathing.
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On the next track, I will guide you through 15 minutes of slow, gentle, deep breathing.
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All you have to do is relax yourself and follow along.
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