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    The Breathing Book: 11 Exercises to Increase Relaxation, Reduce Stress, and Improve Physical Performance
    The Breathing Book: 11 Exercises to Increase Relaxation, Reduce Stress, and Improve Physical Performance
    The Breathing Book: 11 Exercises to Increase Relaxation, Reduce Stress, and Improve Physical Performance
    Ebook75 pages1 hour

    The Breathing Book: 11 Exercises to Increase Relaxation, Reduce Stress, and Improve Physical Performance

    By David Salmon

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    About this ebook

    The Breathing Book is an accessible, easy to understand, insightful and practical handbook of 11 breathing exercises that can help anyone increase relaxation, reduce stress, and improve physical performance, whether in activities of daily life, work, or fitness training. Written by an experienced and passionate personal fitness trainer, martial artist, and natural movement expert, the exercises in The Breathing Book belong in your repertoire of personal self-care for health and fitness.

    LanguageEnglish
    PublisherDavid Salmon
    Release dateJan 4, 2018
    ISBN9781370493968
    The Breathing Book: 11 Exercises to Increase Relaxation, Reduce Stress, and Improve Physical Performance
    Author

    David Salmon

    David Salmon is a movement enthusiast and aspiring writer / artist, experienced in martial arts and self-defence training, and a certified fitness trainer. He has an ongoing passion for holistic and natural movement, bodyweight strength training, kettlebell exercises, and functional bicycling (he bikes to work).He lives and breathes on Vancouver Island, Canada.

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      Book preview

      The Breathing Book - David Salmon

      The Breathing Book:

      11 Exercises to Increase Relaxation, Reduce Stress, and Improve Physical Performance

      The Breathing Book:

      11 Exercises to Increase Relaxation, Reduce Stress, and Improve Physical Performance

      By David Salmon

      Copyright 2017 David Salmon

      Smashwords Edition

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to your favourite ebook retailer and purchase your own copy.

      Thank you for respecting the hard work of this author.

      To Sarah, my breath of life.

      Contents

      Inhale...

      Why Practice Breathing?

      Make the Practice Meaningful

      Breathing, Thinking, and Movement Go Together

      About the Tongue, Nose, and Belly

      Belly Aesthetics and Perception

      Posture during Breathing

      Posture Check

      Breathing, the Nervous System, and Heart Rate Variability

      The Breathing Exercises

      Nose and Mouth Breathing

      Relaxation Breathing

      Stress Reducing Breathing

      Slow, Timed Breathing

      Fast Breathing

      No Breathing

      Swimming Breathing

      Heavy Lifting Breathing

      Breathing for Repetitions

      Audible Breathing

      Anaerobic Threshold Breathing

      Exhale...

      Acknowledgments

      About the Author

      Inhale…

      Breathing is simple. We all do it. We’ve done it all our lives, and for the most part, it pretty much takes care of itself. The only time we ever really notice our breathing is when it malfunctions. This can happen through unaccustomed physical effort, strange body positions, or any type of stress.

      Like anything we do for a long time, we might expect to be quite good at breathing. But because it is so automatic, it is possible to take breathing for granted and never think to improve it. A main point in this book is that paying attention to and practicing something, anything, deliberately, will improve it. The following exercises will help us get better at breathing, and there is no downside to that. The benefits include increased relaxation, decreased stress, and improved physical performance, whether it's in activities of daily life, work, or fitness training.

      This is a short, practical book. I don't cover breathing related health issues. If you have any breathing obstructions or restrictions, or think you may have, please see your doctor. Having said that, these breathing exercises may still come in handy for you to gain control over your breathing and better understand your limitations. Please practice safely. I also do not discuss smoking. Chronically inhaling hot carbon and other particles into your sensitive lungs will not be beneficial for breathing.

      Also, although these breathing exercises will help improve physical performance, the focus is not on competitive sport. The exercises are geared towards ongoing physical training for health and fitness for the average person. Competitive sport, especially at an elite level, requires further and more intense training than I suggest here. These exercises will provide a solid foundation for regular training. Then it would be up to you to investigate breathing methods for competition if that is what you are after.

      Finally, while there is the possibility that the practice of mindful breathing can be a tool for improving psychological health and helping heal trauma, this important benefit is also beyond the scope of this book. But it is good to be aware of.

      I have always found it interesting and rewarding to consciously practice my breathing. When I was a child, I remember when I discovered I could hold my breath deliberately. That was, of course, awesome. I could submerge underwater and still live! I also remember trying to breathe very quietly when playing hide-and-seek. Or I found I could slow down or speed up my breathing on purpose (even though at the time I didn’t have any use for this skill). I’m sure most of us went through this as kids.

      Then as a young adult, I used to have chronic allergies. I was always sniffling and sneezing and my nose was always plugged up. But I discovered that after being physically active, I could miraculously breathe through my nose again. I began the habit of skipping rope for 20 minutes every day. Ironically, improving my fitness was just a happy side effect of this personal method for allergy relief. But it was this relationship with my breathing that got me started on a physical fitness path.

      Next, I starting training in the martial arts.

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