General Discussion

I do the exercises at the websites you linked, but I also do this one:

This is "Twelve Breaths" based on a meditation practice.

This exercise should be done in a sitting position. Begin by being conscious of all three parts of your breathing system:

Your diaphragm is the muscle that pulls the air in, like the handles of a bellows.

Your lungs are the chamber where the air is held and exchanged, like the body of a bellows.

Your upper respiratory system is the access point for air coming and going, like the nozzle of a bellows.

The first three breaths, hold your hands on your belly, under your navel. Inhale through your nostrils for a measured (not too slow, but not quick) count of three, hold the breath for the count of three, and exhale for the count of six, concentrating on what your hands are feeling- a tightening as the diaphragm works.

The second three breaths, let your hands fall to your lap or your sides, put your shoulders back slightly, 'pouting' your chest out just a bit (don't overdo) and inhale through your nostrils for the count of three, being conscious of your chest rising as your lungs fill. Hold for three, and exhale for the count of six, paying attention to your chest lowering.

The third three breaths, clasp your hands lightly in your lap and lift your chin just a bit. Inhale strongly through your nose for a count of two, 'feeling' the air as it flows into your sinuses and down your throat. Hold for three, and then exhale strongly and quickly, ending it with a little cough, pushing ALL the air out. Wait a count between breaths.

The tenth breath is "Complete Breath" in which you inhale a measured count of three, feeling the entire system of breath at once- diaphragm, lung, upper respiratory passages. Hold for two, and exhale for five.

The eleventh breath is "Breath of Gratitude" in which you inhale the same measured count of three, and as you do, you raise your arms and bring your hands together over your head like a diver about to cut the water. Hold for two, and then as you exhale, bend your upper body forward, 'bowing' in place and physically pushing out the air with the constriction of your whole upper body.

Sit up, and take the "Breath of Relaxation" for number twelve, breathing in and out at your own rhythm, attending to the feeling in your body as the air comes and goes.

This, and alternate-nostril breathing, are wonderfully calming and helpful to keep my whole breathing system balanced.

helpfully,
Bright