The Best Breathing Techniques To Relax Your Mind And Body
General guidelines:
- Relax your body.
- Breathe through your nose with your mouth closed.
- Breathe in and out of your belly (low), not your lungs (high).
- Repeat your technique of choice for a minimum of 3 minutes.
1. Bellows breath
- Exhale by contracting the abdominal (lower belly) muscles quickly and forcefully.
- Follow it with letting all your muscles relax again completely, which is equivalent to a diaphragmatic inhalation (a natural, unforced breath in).
2. Breath of fire
- Breathe in and out rapidly, rhythmically, and continuously (2-3 cycles per second).
- Keep an equal length of inhale and exhale.
- Your breathing “focus” should be somewhere between your belly and your lungs.
- Don’t pause between inhale and exhale.
3. 4-7-8 method
- Breathe in for 4 seconds.
- Hold for 7 seconds.
- Breathe out for 8 seconds.
4. box breathing
- Chose a length/amount of time (X).
- Breathe in for X counts.
- Hold for X counts.
- Breathe out for x counts.
- Hold for X counts.
- Do this X times. Graphic here.
5. the double
- Breathe out for twice as long as you breathe in.
- Your breath in should be at least 3 seconds long.
For more in-depth, scientific knowledge on counted breathing watch this amazing TED talk by Dr. Alan Watkins.
Memory Engineering
What is ‘memory engineering’?
Overcome negative blockages and mental limitations in order to be your real self and reach your full potential.
Why do i need memory engineering?
Your heart reacts to images and memories (often unconscious and untrue) in your head as if they were real or happening at this moment.
How?
Get control over the negative images in your head (by replacing or removing them with conscious effort) and create a positive reality for yourself.
Go Wild
All The Advice From “Into The Wild” By Jon Krakauer
This book describes the true story of Chris McCandless, a bright, upper-middle-class, college-educated 24-year-old, who set off alone into the Alaskan wild and died there several months later.
My notes reflect Chris’ worldview, the advice he gave others, his reasons to leave his normal life behind and quotes he was pondering during his last months.
If the day and the night are such that you greet them with joy, and life emits a fragrance like flowers and sweet-scented herbs, is more elastic, more starry, more immortal – that is your success.
Henry David Thoreau
- Be open to the raw throb of existence.
- Always tell the truth.
- Own nothing except what you can carry on your back at a dead run.
- There are two states of life: War and Peace.
- Real meaning and joy are found in experiences, memories and the joy of living life to the fullest extent.
- Consider a radical change in your lifestyle.
- Begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt.
- You are conditioned to a life of security, conformity, and conservatism, all of which may only appear to give you peace of mind.
- In reality, nothing is more damaging to your adventurous spirit than a secure future.
- The very basic core of the human spirit is our passion for adventure.
- There is no greater joy than having an endlessly changing horizon.
- Have a new and different setting each day.
- If you want to get more out of life you must lose your inclination for monotonous security and adopt a “helter-skelter” style of life that will at first appear to you to be crazy.
- Hit the Road.
- Don’t settle down and sit in one place; Move around, be nomadic, be each day someplace else.
- You are wrong if you think that joy emanates only or mainly from human relationships; joy is all around us, it is in everything and anything we can experience.
- Have the courage to turn against your habitual lifestyle and engage in unconventional living.
- Spend as little money as possible and you will enjoy it much more immensely.
- Don’t hesitate or allow yourself to make excuses.
- Always fight to kill your false being within and stay on your spiritual pilgrimage.
- We are all poisoned by civilization.
- All the following are holy: Food, Warmth, Positivism, Joy of the Life, Aesthetics, Absolute Truth and Honesty, Reality, Independence, Finality, Stability, and Consistency.
- Don’t go into the wilderness to ponder nature or the world but, rather, to explore your own soul.
- Demand more of yourself.
- Happiness is only real when shared.
- Don’t rush anything: Care about every step while always having your end-result in mind.
- There are no events other than thoughts and the heart’s calling.