COME HOME · LONGER EXHAUST
Guided meditation with
audio file · 9 minutes
This exercise can be practiced alone, as it is, or it can be done as a continuation of, or immersion in, Martin's 'Come home · The equal breath'.
In this guide, the focus is initially on the perhaps slightly more advanced lengthening of the exhalation.
Advanced because this breathing is further from our usual breathing – but therefore also full of possibilities.
Exhalation is handled – in part – by the parasympathetic part of the nervous system. This means that when we exhale, we have the opportunity to rest or sink into the relaxing part of ourselves.
The care that Martin gives to breathing in both of these breathing studies is inspired, among other things, by the in-depth description of the body's voice by the doctor and psychotherapist Alexander Lowen, whose work has had a great impact on the modern understanding of the influence of breathing on our well-being.
I The Voice of The Body he says:
‘'It is a common notion that we breathe only with our lungs, but in reality breathing is carried out by the whole body. The lungs play a passive role in the respiratory process. (…).
Deep breathing (proper breathing, Lowen calls it) involves the muscles of the head, neck, chest and abdomen. It can be proven that chronic tension anywhere in the body affects natural breathing. (…)
Breathing effortlessly and completely is one of the fundamental pleasures of being alive. This pleasure is clearly experienced at the end of an exhalation when the downward wave of the exhalation fills the hip area with exquisite pleasure.'’
With the awareness of this field of possibility, we follow Martin's help to lengthen our exhalation.
Photo: Ulrich Hald
Dear Martin. Thanks for the breathing exercise. I have a question. I can prolong the exhalation by economizing with the air, where I muscularly “hold” the exhalation as a v tone formation, but in this way there is no slip like in the resting breath. Is the idea more to stay in a slip exhalation and then wait calmly/relaxed at the bottom for it to be time to breathe in again?
Dear Sulajma.
Thank you for your question. The idea of this breathing exercise is to create greater awareness of the respiratory function through gentle control of the breath. According to the yoga tradition, the prolonged exhalation will also calm the nervous system.
In relation to your question, this means that the exhalation movement is controlled so that the timing matches the counting time. In other words, the exhalation is prolonged by economizing with the air, as you write. For most people, this means gently holding back the exhaled air so that the exhalation matches the counting time. You are absolutely right that this is the same thing we do when we sing. In the yoga tradition, singing is therefore also seen as a breathing exercise.
Controlled exhalation requires greater control over the large exhalation muscle, the diaphragm. The diaphragm is closely connected to emotions, so in addition to calming the nervous system, the exercise also raises emotional awareness. At the same time, presence is also trained, because you have to keep focus on both the timing of breathing and the muscular control over the respiratory function.
Warm regards,
Martin
Good feeling 🌸
Have only tried 4 in 4 hold 6 out (hold 2) from another place
Dear Anna, we are happy to hear - also that the exercise may help to deepen the methods you already know ❤️
Thank you dear Martin
Good to be reminded
Dear Linda - your words passed on to Martin ❤️ Have a great Friday evening from us to you.