Difference between revisions of "Oxicise"
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# Exhale though your pursed lips, producing a hissing sound, contracting your stomach as mush as you can. | # Exhale though your pursed lips, producing a hissing sound, contracting your stomach as mush as you can. | ||
# Make a three short extra exhalations with an effort the same way, each time trying to contract your abdominal muscles a little bit extra. | # Make a three short extra exhalations with an effort the same way, each time trying to contract your abdominal muscles a little bit extra. | ||
| − | # Keep breathing like described in steps 3-6 till the end of your training session, being guided by [[Special:MyLanguage/breath_methods|breath method and chant indicators]]. | + | # Keep breathing like described in steps 3-6 till the end of your training session, being guided by [[Special:MyLanguage/breath_methods#Breath_method_indicator|breath method and chant indicators]]. |
# After you're done, you might take some time for meditating and contemplating yourself, or you can start your regular exercises. | # After you're done, you might take some time for meditating and contemplating yourself, or you can start your regular exercises. | ||
* Please make sure you don't bend your back or move your shoulders and chest while practicing. | * Please make sure you don't bend your back or move your shoulders and chest while practicing. | ||
Latest revision as of 16:07, 18 January 2019
Oxicise is the extra preset pattern in Prana Breath app for version 7.0 and later, available in Guru version.
| Download: Oxicise.trng |
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Effects
- training a diaphragm and abdominal muscles
- rising blood oxygenation level
- boosting good mood
- contributing to weight loss program
Origin, history
This training type is originated with Jill Johnson, an American woman that created her own weight loss program that has hit more than 700,000 households. There is some research on her method so you can look through it.
In Prana Breath this training type is adapted even for people that haven't ever practiced breathing exercises.
Setting the training
- Download this pattern if you don't have it yet.
- Choose this pattern of in Training tab or Control tab.
- Make sure your clothes are comfortable and do allow you to inflate your abdomen with no obstructions.
Training process
- Stand straight, with your shoulders relaxed and knees rounded a bit. Pull your pelvis forward so your back is as flat as possible.
- Empty your lungs, breathing out with effort ("Prepare").
- Inhale through your nose, puffing up your belly and lowering your diaphragm. Your chest and shoulders should remain still.
- Make a three short extra inhalations though your nose, contracting your stomach just a little bit.
- Exhale though your pursed lips, producing a hissing sound, contracting your stomach as mush as you can.
- Make a three short extra exhalations with an effort the same way, each time trying to contract your abdominal muscles a little bit extra.
- Keep breathing like described in steps 3-6 till the end of your training session, being guided by breath method and chant indicators.
- After you're done, you might take some time for meditating and contemplating yourself, or you can start your regular exercises.
- Please make sure you don't bend your back or move your shoulders and chest while practicing.
- While practicing a couple of first times, you might feel a bit dizzy and become sweaty. It's absolutely ok and will be gone soon. But if you feel really uncomfortable, you might want to adjust the training complexity of this pattern.
- NB! Please practice this patter no more than 15 minutes in a row to prevent excessive lowering of blood CO2 level.
Other questions
How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?
If you have such or other questions, please look through the FAQ page.