In this exercise, I make short and consecutive breath holds while inhaling and exhaling. The exercise is meant to divers my breathing and dispose of aggression.
The way I exercise ‘step’ breathing
Stepping diaphragmatic breathing
- Breathing: exclusive through the nose.
- Position: I sit comfortably with a straight back, relax my tongue and jaw, and close my eyes.
- Reset my breathing.
- Inhale, inflating in steps to maximum diaphragm amplitude. A breath-hold separates every step.
- Exhale, deflating in steps to minimum diaphragm amplitude. A breath-hold separates every step.
- Hold my breath until ‘air hunger start.’
- Repeat for a few rounds.
Stepping in 3-part breathing
- Inhale, inflating my lungs fully in steps. A breath-hold separates every step.
- Exhale, deflating my lungs deeply in steps. A breath-hold separates every step.
- Hold my breath until ‘air hunger start.’
- Repeat for a few rounds.
Remarks
I breathe in a pulsating staccato tempo. It’s as if I’m climbing up and down a case of stairs; while taking a short break after every step. I imagine in my head holding points on the Z diagram. I try to exhale in double the amount of steps that I inhale.
The breath hold should prevent excessive clearing of Carbon-diOxide.