Original subtitles

Hello, my name is Chun-il-in. I want to talk with you about breathing.

Breathing is the single most important action in our lives.

And yet, since breathing is something we do automatically,

unless we are having difficulty breathing, we really think about it.

We know breathing is essential to life.

What most of us don't know is that the way we breathe is essential to how fully we can live.

It is through breathing that we take in oxygen to fuel our minds and bodies.

The more fuel we have, the better we function.

The more effectively we breathe, the more fully we can live.

The benefits of effective breathing include increased oxygen uptake,

increased oxygenation of the blood, tissues, muscles and organs,

relaxation of the body, calming of the mind, balance of the emotions,

enhanced mental focus, clarity and creativity,

relief of stress, and stress is the leading cause of illness.

And if you have high blood pressure,

proper breathing technique can help lower your blood pressure naturally and often dramatically.

Put simply, effective breathing can help make you healthier, happier, faster, stronger, calm and smarter,

which is pretty wonderful when you stop and think about it.

Something as simple as breathing effectively can be so powerfully beneficial.

On the other hand, if you are not breathing effectively,

you simply cannot be as strong, as calm, as fast, as smart, as creative,

or as healthy as you could be.

On average, when we are resting and not exerting ourselves,

most of us breathe at a rate of 15 to 20 breaths per minute.

Breathing then rapidly is so shallow, it only allows you to utilize about 60% of the capacity of your lungs.

Put another way, it only allows you to intake about 60% of the oxygen your body needs

to live and function most effectively.

If your lungs are only feeling to 60% capacity with each breath,

that means about 40% of the air in your lungs at any given moment is not fresh air.

It's stale air. Think about that for a minute.

Imagine how sluggishly your car would run if each time their pistons fired,

the chamber only contains 60% of their fuel capacity.

You would take that car straight to the mechanic,

yet most people breathe that way and just learn to live with it because they don't know there's a better way.

In recent years, Western doctors have come to recognize the great benefits associated with the

effective breathing techniques and many are recommending them to their patients, especially those with

high blood pressure. In Eastern cultures, effective breathing techniques have been the corner

stones of health and wellness practices such as yoga in India and Chi-Gong in China for thousands of

years. In yoga and Chi-Gong practice, we know that optimal health begins with effective breathing.

Slow, sustain, gentle, deep breathing is the key.

You need to slow your rate of breathing to 10 breaths per minute or less and sustain it for at least

15 minutes. Just 15 minutes every day if possible. Now there's even a device you can buy that is

highly recommended by medical centers that will help you slow your rate of breathing to 10 breaths

per minute for 15 minutes each session. The device costs several hundred dollars and I'm sure it is

an excellent device. But what the research clearly shows is that it is not a device that's important.

It is your slow, sustained, gentle, deep breathing that makes all the difference.

What I want to share with you here is a simple yet powerful effective method for enhancing the

benefits of breathing. It's based on the Chinese method that dates back thousands of years.

I call it energy breathing because this method of breathing can help you be healthier,

feel happier and have more energy. All you have to do is listen and follow my guidance as you breathe.

It really is just that simple. On the next track, I will guide you through 15 minutes of energy

breathing at the rate of 10 breaths per minute or slightly slower. But first, I want you to get

a feeling for it. Remember, this type of breathing helps you update more oxygen to every cell of your

body and helps your mind and body relax more completely. So, the more relaxed you are when we begin,

the more beneficial it will be. I want you to sit or lie down and be comfortable. Try to keep your

spine as straight as possible but don't force it. Sitting in a straight back chair can help

or lying flat on your back, whatever is most comfortable for you.

Allow yourself to relax and be comfortable. Loosen your collar or your belt.

Kick off your shoes if you like. Just relax and be comfortable.

During your energy breathing, I want you to breathe in and out only through your nose if you can.

If you have difficulty with that because of a cold or congestion, you can breathe through your mouth,

but breathing in and out through your nose is even better.

To get started, take three slow, gentle deep breaths. Breathing slowly, gently and deeply is our goal.

That's where all the benefits come from. Now, we are going to practice breathing at a rate of

10 breaths per minute for just a feel breath to help you get the feel for it.

Now, instead of saying breathe in and breathe out, I'm going to use the sound on and on.

I find this sound more comforting and relaxing and that's part of our goal.

Breathe in when you hear, and continue to inhale to the end of the sound.

When you hear more, begin breathing out and continue to exhale until the sound stops.

Just follow my guidance as you breathe in and out slowly, gently and deeply.

Ready? And we begin.

More exhale.

More.

More.

More.

Very good. And now just relax and breathe normally.

That's all there is to it. At that pace, you were actually breathing a little slower than 10

breaths per minute, which is even better. The slower and deeper you can breathe for at least 50

minutes each day, the more benefits you will receive. One more point to keep in mind. As you breathe,

try to keep your mental focus on your breathing. Focus on the air feeling your lungs as you breathe in

and focus on emptying the air from your lungs as you breathe out. If your mind wanders to something

else, that's okay. When you notice it, just gently bring your mind back to your breathing.

On the next track, I will guide you through 15 minutes of slow, gentle, deep breathing.

All you have to do is relax yourself and follow along.