Сопящее дыхание

Сопящее дыхание - это один из дополнительных типов тренировки в приложении Prana Breath, доступный для скачивания в Guru версии.

Скачать: Сопящее_дыхание.trng

Effects

• raising blood pressure
• bettering peripheral blood circulation
• stimulating cognitive performance
• increasing vitality
  
• NB! Do NOT practice this pattern if you have any heart ailments or hypertension!

This pattern is the fifth in the set in "Oriental Breathing Therapy", following Rhythmical breath, Prolonged breath, 7 by 7 breathing, and Treble breath. It is highly recommended to master previous pattern before moving to this one.

Origin, history

This training type is derived from the book of Professor Takashi Nakamura "Oriental Breathing Therapy" (1981). Prof Nakamura has claimed this breathing practice, along with other patterns in his book, helps to keep health on a great level throughout long active life.
The reason why this pattern in included here is the personal recommendation of our regular user from Munich Max Schubert.
In Prana Breath this training type is adapted even for people that don't practice any meditative practice and/or don't have much time for practice but still need its effect.

Setting the training

1. Download this pattern if you don't have it yet.
2. Choose this pattern in Training tab or Control tab.
3. Set the optimal training complexity so the training brings you joy, yet doesn't seem too easy. Use the options in Control tab and/or Dynamic tab to adjust all parameters.

Training process

1. Choose the comfortable position. For this pattern it is highly recommended to keep your posture upright all the time, otherwise you might experience a choking sensation.
2. Empty your lungs, breathing out with effort ("Prepare").
3. Breath first 3 sets just like in "Rhythmical breath" pattern.
4. The last cycle of the previous pattern is a bit different - exhale through your mouth, producing soft "Hmmm" sound, and contract your diaphragm and abdominal muscles.
5. Sustain your breath, relaxing your diaphragm in the end of this phase.
6. Inhale slowly, deeply and smoothly through the nose.
7. Retain your breath for a little.
8. Exhale through your nose fast and vigorously, in a series of short puffing moves, producing "Ssss" sound (it is more like a snuffle sound, loud enough to be heard anywhere in the room).
9. Contract your abdominal muscles while exhaling. (It is a lot similar to gradual exhalation in Purifying breath)
10. Exhale the rest of the air through your mouth, producing "Hmm" sound.
11. Sustain the air, concentrating on relaxing your muscles. It's a good idea to close your eyes, or to look at one distant spot, so it will be easier to sustain the air for a long time.
12. Keep breathing like in steps 6-11 till the end of your training session.
13. After you're done, you might take some time for meditating and contemplating yourself.

• NB! It is not recommended to practice any other breathing patterns during this training session. It's a good idea to have at least an hour of break before starting another practice.
• Note that each "sustain" phase of each cycle is longer or shorter than the previous by 5 seconds.
• If one second per ratio unit feels very uncomfortable, you can adjust it, changing sec per unit value, for instance, in the range of 0.8-2.0 seconds.

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.