TREATMENT: Mindful Exposure To The Large Breath

• Mindfulness Based Anxiety Reduction: MBAR
  • ASSESSMENT: Over-Compensation Questionnaire
  • ASSESSMENT: Avoidant Coping Questionnaire
  • HEALING IRRATIONAL ANXIETY: Phase 1
  • HEALING DEFECTIVENESS SCHEMA: Phase 2
  • HEALING SOCIAL ANXIETY: Phase 3
  • HEALING IRRATIONAL PANIC: Phase 4
  • RATHER THAN AVOID, MEDITATE: Phase 5
  • SCHEMA ARE COSMIC: Phase 6
  • TREATMENT: Mindful Exposure to Disturbances
  • TREATMENT: Mindful Exposure to Images
  • TREATMENT: Mindful Exposure To The Large Breath
• Additional Resources
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Contemplative Breath Treatments

This technique is adopted from the Misogi breathing technique promoted by Aikido Master Koichi Tohei.   Misogi breathing practice is done in a sitting posture.  Contemplative breath treatments utilize several practices.  They have the added option of integrating sitting breath practices with various floor postures.  The postures are an auxiliary practice.  The postures enhance the circulation of fresh oxygen by utilizing the contraction of muscles to propel blood through the body.  They further strengthen the body and promote good carriage.   I have found posture work in combination with Misogi Breathing to be extraordinarily effective for insomnia.  The primary goal in contemplative breath treatments is to measurably reduce agitation and promote a contemplative state.  However, the practice of deep breathing has been recognized to have the added benefit of promoting health and healing.  

Misogi Breathing Practice

(1) Sit on a cushion with your legs crossed in a half lotus position or in a modified half lotus where your legs are not fully crossed.  (You may of course use chair as well.)  Your knees should be below the level of your hips, so that you are not forced backward.  You should, in fact, maintain a slight axis forward, as shown.  This position should be comfortable enough to hold for the duration of your practice session.  If it is not, use a chair.  What is important is that your posture is stable and your back is relatively straight.  You may place your hands on your knees.  This may help you maintain a relatively straight back.  Calmly and steadily breathe in through your nose, funneling air steadily upward towards your head.  Fill your lungs with air allowing your chest and stomach to expand. At the end of the inhalation, hold your breath for a moment, (2) then begin to exhale funneling the air out from the 

throat, using a low pitch, “H” sound.  You will adjust to the most effective throat and mouth position through practice.  Exhale steadily and calmly.  You may tip forward and pull your lower stomach in as you reach the end of your expulsion.  Notice that the upright posture does not collapse as the air is fully expelled.  The back remains relatively straight throughout inhalations and expulsions. 

Recommendation:  Watch The Mindful Breath pt 1 and pt 2. The links are to the left of the page.