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Refining Exercises

The following exercises will help you to enhance your ability to breathe rhythmically and reduce incidents of stress and negative emotions in your life.

It is recommended that you perform these exercises daily, as they are designed to work towards clearing away the residue of undigested experiences from within your system. These six refining exercises tone the nerves, correct respiration and speech, add strength and energy, and remove tension.

Ideally, the exercises are to be performed in a quite environment with minimal movement on your part. It is breath which drives the muscles and organs, not vice-versa.

Each exercise is done with a particular area of the body in mind, clearing the emotional debris from that area, and purging the body as a whole of negative emotional energies.

All that is required of you is total involvement. These exercises are designed to help you achieve a higher state of being. If that purpose is not kept in mind, the benefits simply will not come to you.

Exercise #1: Chest

Purpose:

This is the area where we build the knot of impatience. From childhood we have been impatient so many times. This accumulates and when the knot gets pathological it could translate into a heart problem. This rhythm dissolves all the accumulated impatience together with the stress that goes with it.

Method:

Take deep and fast breaths at the speed of thirty-six breaths per minute alongwith the musical rhythm by placing both the hands (palms) on the chest. Be attentive that the chest should go out while inhaling and it should go in while exhaling. The other parts of the body should not move.

Instructions:

  • Time: 36 times in 1 minute.
  • 1, 2, 3 – Breathe IN.
  • 5, 6 – Breathe OUT.

Health Benefits:

  • Improves the performance of the lungs, the heart and circulation. A boon for asthmatics and people with heart problems.
  • Each cell of our body has organic memory. Because we do this exercise at the 3srb rhythm the blood cells imbibe this rhythm and the heart pumps the blood to every part of the body. This rhythm touches every cell of the body. Where there is rhythm there is health and harmony.
  • Decreases the overall level of stress and helps in confronting impatience.

Exercise #2: Stomach

Purpose:

Area of fear. What will happen tomorrow? We suffer from psychological fear. Creates a blockage in this area which leads to constipation, digestion problems and diabetes.Also area of our animal nature. Our violent tendencies in anger. These animal cells transform with the rhythm. Over a period of time we become calm, less aggressive and compulsive and our reactive nature changes.

Method:

Put both the hands (palms) on the stomach, at the upper part of the navel. In this exercise the upper portion of the stomach above the navel should be light.

Take deep and swift breaths along with the musical rhythm at the speed of thirty-six breaths per minute as done in Exercise No 1. Be attentive that the stomach should go out while inhaling and it should go in while exhaling.

Instructions:

  • Time: 36 times in 1 minute.
  • 1, 2, 3 – Breathe IN.
  • 5, 6 – Breathe OUT.

Health Benefits:

  • Massages all the organs and glands of this area, stomach, liver, spleen, intestines and most important pancreas. A boon for diabetics.
  • Increases the digestive fire and the peristaltic movement.
  • Helps in overcoming fear and anxiety and makes us less aggressive.

Exercise #3: Floor Exercise

Purpose:

When we experience anger and jealousy, acids are released into the blood stream. These acids are accumulated on either side of our backbone. From the back bone they spread to the joints and knees leading to arthritis.

Method:

Stretch both legs and hold the toes by fingers of both the hands. If fingers do not reach up to toes, hold the ankle joint. The legs should remain straight and should not rise upwards and the head should remain straight up. Take deep and swift breaths with musical rhythm at the speed of thirty-six breaths per minute, as former exercises. In this exercise there is synchronization of both the above exercises and hence the chest and stomach will get out and get in simultaneously during inhalation and exhalation.

Instructions:

  • Time: 36 times in 1 minute.
  • 1, 2, 3 – Breathe IN.
  • 5, 6 – Breathe OUT.

Health Benefits:

  • Stretches the back bone.
  • Reduces the accumulation of acids in the bones that lead to arthritis.

Exercise #4: Staccato Breathing

Purpose:

This breathing technique is extremely beneficial in cleansing the memory of wounds that are in the form of painful memories and repressions.

Method:

Staccato Breathing: Five short quick inhalations totaling one full breath, followed by one forceful exhalation through mouth emptying the lungs completely.

Health Benefits:

  • Improves circulation. It opens blocks in the nerves to transmit nerve impulses. It gives elasticity to the lungs and opens the alveoli.
  • Increase Memory and Forget Deep Memory.

Exercise #5: Square Breathing

Purpose:

Calm the Inner Chatter (Monkey in the mind).Our lives are a series of actions and reactions. We never pause. In this exercise, we breathe in and pause and breathe out and pause. So in everyday life, if we're met with roadblocks, simply breathe in and pause. We are free of reaction and all the acidic secretions that upset the ph of the blood due to these reactions.

Method:

Square Breathing : Inhale on a count of three, hold the breath on a count of three, exhale on a count of three and empty on a count of three. Gradually increase to a count of five.

Instructions:

  • Time: 3 times in 1 minute.
  • 5 - Hold – 5 – Breathe IN.
  • 5 - Hold Empty – 5 – Breathe OUT.

Health Benefits:

  • We hold the breath for 5 sec. Not only do we absorb more oxygen but also a little co2. The level of co2 increases in the arterial blood. This calms our chattering brains. This small amount of co2 acts as a natural antibiotic.
  • Calms our mind.

Exercise #6: Bund in the Throat

Purpose:

Dissolve the knot of pain, achieve the energy of a genius and remove unhappiness ("Dukh").

Method:

Take a deep breath. Lock both the nostrils with the fingers and thumb, press the chin to the hollow of the throat and swallow saliva five times as in the act of drinking water. Release the chin lock and unlock the nostrils.

Instructions:

  • Time: 1 min – 3 Times.
  • Block the Nose and Swallow 5 times

Health Benefits:

  • Increases the power of all five senses.
  • Very good for thyroid problems and high bp.
  • Opens the sinuses.
  • Area where we hold on to pain. So we dissolve the knot of pain.