CALMING DOWN

Michael Grant White · March 11, 2021

Home » Blog » ENERGETIC CALM: Transforming stress into alert well-being.

Michael Grant White · March 11, 2021 ·

MANY HAVE LOST THEIR INNER PATHWAY. WE CAN LEARN IN MINUTES TO A FEW DAYS WHAT MANY REQUIRE MONTHS AND YEARS AND OFTEN NEVER ACHIEVE.

“MEDITATION IN MOVEMENT IS A BILLION TIMES SUPERIOR TO MEDITATION IN STILLNESS” HAKUIN – A FAMOUS ZEN BUDDHIST

IN OTHER WORDS,  TAKE THAT ENERGETIC CALM OUT INTO THE WORLD. IT BECOMES THE GATEWAY TO THE WISDOM OF THE BODY MIND SPIRIT INTEGRATION AND IMPLEMENTATION.

Below are a few of the benefits awaiting those that get or stay calm and lower their breathing rate.

Awakening your creative process.

Letting go of what is getting in your way.

Increasing levels of resiliency natural immunity and Wellness.

Lowering your breathing rate.

Mastering the art and power of flow.

Basics are the most powerful; healing the fundamentals.

Increase  adaptive intelligence with voluntary regulated breathing practices

“Dearest Mike–
Bless you and the discoveries you’ve made and the work you do making them available!
I’ve been quitting smoking for over a year now (a year of hell!) and, bad as it’s been, I’ve been forced to learn quite a bit.
Just recently I unearthed some things about breathing — first with William P. Knowles’ booklet.
So when I happened upon your website (which I found while researching nasal vs. mouth breathing) and read a short handful of your articles, I knew immediately that you had the FULL and true understanding of what was going on with breathing.

I knew I was in the right place.
Thank you so much for making the OBW and relaxation exercises available immediately online. I’ve been working just now with the OBW and lengthening the exhale and, WOW!, it works immediately!!
In fact, it works much more quickly, easily, and reliably than the Buteyko breathing I had been doing to ward off shortness of breath.  Just this simple exercise alone eliminates the physical sensations (tension, jitteriness in the belly) completely and leaves me, instead VERY relaxed.

I’m SO glad I bought this package and I look forward to receiving full online access soon.

Yours gratefully,
Dan Bear’

Katherine K.
“Seeing astounding results from the Calming breathing practices! I am keeping a before and after spreadsheet measuring FVC, Niff, and volume (I’m an engineer…). Anyway, each time I see at least a 250ml jump on the spirometer. My right lung hasn’t inflated in over six months and after the third practice, it has started to kick in. Crazy.”  Katherine K.

One week later. How is the calming page you have been using working for you? 

Really great.  I have been doing the exercises twice a day and finding a lot of change in the general mechanics of my breathing.  Not to mention my general frame of mind throughout the day.  I have also been doing C8 for 30 minutes for the past two days and find it interesting that, despite there being no distinct focus on breathing, it has as much positive gain on volume as C24/25. ”

ENERGETIC CALM:

” We need to calm down even though we are facing a well thought out takedown of the whole world. We need to face reality calmly. It’s the best choice we have.” Dr. Mark Sircus

You can:

• Heal your gut, calm systemic inflammation and optimize GI function
• Accelerate healing and detoxification
• Enhance mood and calm anxiety, depression, anger, fear and grief
• Develop a conscious, bulletproof calmness impervious to any threat of panic attack
• Improve memory and enhance mental stamina
• Reduce pain and improve muscle strength
• Reverse and heal chronic symptoms

It’s A Bummer For Many

Many have no clear sense of what good breathing should feel like and their “practice” holds them back or makes things worse, often undetected (search “Boiling a  Frog”).

We can use the way we breathe all the way from survival and adapting skills to higher states of consciousness and moment to moment shifting awareness from one state of being to another.

MEDITATION IS GREAT…BUT
If a fire is burning all around you, is it wiser to put out the fire, or meditate on the fire? Right action is needed. Adaptive intelligence needs to be accessed.
Fear of danger/fire is often appropriate but FEAR is how we are most easily manipulated. We forget all about “‘fire” preventions and run from the perceived fears.
FOR EXAMPLE; CORONAVIRUS IS 2020s FIRE. By only meditating, instead of taking right action, we allow the “fire starting virus based fear-mongers ” to continue and control our lives in almost every way; they are training us to stumble through the gates of our personal hells. I much prefer to stay energized yet still calm and focused, and skip the hell part. Why not combine meditation and energy at the same time? I call it energetic calm.

The often parroted Box and Square breath count  , mouth breathing and most breath hold exercises including ones for asthma that frequent the internet can help or hinder but are not based on fundamentals and neglect to take into account that anything done repeatedly will eventually restrict one’s breathing.

Once you learn these exercises, close your eyes while doing them. When being tested may help but for these exercises you do not have to have someone watching you breathe, that is unless you are not getting any benefits and that is a sure sign you are “racing ahead” and not allowing the passive inhales. I eventually discovered it is best to allow the proper feel-back that only ONE can experience internally inside one’s self. That is what the kit is a lot about.

Calm is the best place to start, then with the Breathing Kits guidance around developing breathing volume, strength and voice (C1, 3, 4, 9, 15 and 17) are next as balanced volume ties in directly with longevity and optimum health and eventually allows for the EFFORTLESS DEEPEST BREATHING AND THE MOST CALM one can experience without the need for months to years of meditation.. 

Let’s practice combining three Optimal Breathing calming exercises to help you relax, begin to increase the necessary variety of ways of better breathing and better absorb the breathing development material that will bless and carry you for the rest of your life.

FIRST. Get a baseline breathing rate. One breathing cycle is the beginning of  a passive inhale until the beginning of the next passive inhale. The beginning of an exhale is approximately one third of a breathing cycle.

It is best to have someone observe you but if no one is available then sit comfortably erect on a reasonably firm but still comfortable surface. Use a timer. WAIT 2 minutes while you calm down all the while allowing your breathing to come and go. No effort or force, totally natural effortless in and out.
THEN at the bottom of an inbreath exactly when you start to breathe in, begin the count and simultaneously start the timer or if the timer is running then note where the timer is a that point. Time your breath for 60 seconds and write down the number of breaths. Wait 2 minutes and repeat 3 more times and choose the slowest number of breaths and write it down.
Your breathing rate should become less as the following exercises skills improves. 

Once you learn the exercise, close your eyes while practicing. 

1. First practice Reflex Triggering C24 and 25.

Choose a safe quiet place with a firm chair seat that allows for slight back extension. If you do not have one you may get one here.

Repeat for 10 minutes each and see how you feel. 

C24 – Watch the C24 video below then use these timing guidelines.
When bending forward, start with holding the most forward and down position for 10 seconds and return upright leaning back a bit to allow for a deeper easy inhale. Let breathing come and go for two breaths. At bottom of natural exhale repeat.  5 times.

When bending forward, start with holding the most forward and down position for 8 seconds and return upright leaning back a bit to allow for a deeper easy inhale. Let breathing come and go for two breaths.  At bottom of natural exhale repeat.  5 times.

When bending forward, start with holding the most forward and down position for 6 seconds and return upright leaning back a bit to allow for a deeper easy inhale.  Let breathing come and go for two breaths.  At bottom of natural exhale repeat.  5 times.

When bending forward, start with holding the most forward and down position for 4 seconds and return upright leaning back a bit to allow for a deeper easy inhale. Let breathing come and go for two breaths. At bottom of natural exhale repeat. 5 times.

When bending forward, start with holding the most forward and down position for 4 seconds and return upright leaning back a bit to allow for a deeper easy inhale. Let breathing come and go for two breaths. At bottom of natural exhale repeat. 5 times.

The goal is to be able to trigger the reflex (passive effortless inhale with the least amount of effort/twisting)  A 2 second hold is optimal but only if it triggers the passive effortless inhale. Perhaps have a friend watch you.  

C25 – Watch the C25 video below then use these timing guidelines .  Directly facing in front of you, twist to the right side, start with holding the most sideways position for 10 seconds and return to center and allow for a deeper easy passive effortless inhale. Let breathing come and go for two breaths. At bottom of natural exhale repeat a twist to the left side. Repeat 5 times.

How do you feel after 10 minutes each?

Do you feel more relaxed or calm at the end of your session?

Less anxiety?

If you feel anxious or no change you are doing it incorrectly.

Do you have less tendency to overreact or be angry?

Better Sleep?

“I feel deep breaths are easier, on both inhale and exhale. This gives some relaxation that could be a type of meditation.’

Exactly. Most meditations are based in breathing, just not its core foundation as are the C24,25 and other reflex triggering ones  C21,22,23,26,.. The relaxation will increase over time unless you race forward and destroy your progress. 
When you get the kit just pick one of the ten themes. Do not overthink it. MOST of the exercises are a form of meditation because as the breathing improves we naturally relax and energize more. Note your feelings over time.  

Does your voice get a little or a lot more resonant?

C15 and 17 in the kit will help integrate the voice and breathing. 

Practice them daily, usually in the mornings, 10 minutes each but anytime can be great. Repeat them several times a day. Eventually you will not need them as often, just occasionally, but don’t forget them. They are based on natural breathing fundamentals that are mostly overlooked even by the so called experts.. 

2. CONTINUE C24 AND 25 AND NOW THAT YOU HAVE CALMED DOWN A BIT LEARN ABOUT THE
OBWINDOW.
STAY WITH THIS UNTIL YOU UNDERSTAND IT. MOST WILL NEED TO WATCH IT AT LEAST TWICE.

Can you explain it to another?

3. HERE IS ONE (C8) THAT TAKES A LOT MORE COMMITMENT (30-60 MINUTES) BUT WILL TRAIN YOU TO STAY EVEN AND BALANCED UNDER SEVERE STRESS.  THE TECH MISTAKENLY RELOADED IT TWICE. JUST REPEAT THE FIRST 3 MINUTES.
AFTER YOU HAVE PRACTICED C24 AND 25 FOR TWO WEEKS.
ONE MINUTE SLOWLY EACH DIRECTION OVER AND OVER WITH ONE MINUTE EACH DIRECTION. UP TO 30-60 MINUTES. DO NOTHING WITH THE BREATHING. LET IT COME AND GO AS YOU KEEP UP THE CIRCLES AND BENDING.

The goal of C24 and C25, the other Reflex triggers of C21,22,23,26 and possibly C8 (all in the kit) is to get you in touch with allowing the deep passive inhale to come in and cause instant calming. If you do not ALLOW it to come in you will never be as calm as you should be. With this insight you can now carry it over into the rest of the exercises in the breathing kit and in life itself ,but you absolutely must get this clear and get it to working properly and though some do, you probably won’t do it in a few hours. You will need days, or weeks but never months to get it set so that it becomes automatic. Remember what Hakuin used to say. “Meditation in movement is a billion times superior to meditation and stillness”.

Stress makes us brace, bracing makes us feel prepared but we pay serous dues for bracing too often as that invites almost permanent shallow breathing. We humans are very resilient, but we need a reset from time to time. In order to reboot and release we need to properly executed breaths. Many are not familiar with this and overbreathe causing increased anxiety.

Done properly, this simple interruption of stress gets you out of the fight or flight for a few seconds and this is what your body needs to reset and keep going.  After 40 years of studying breathing, I do not know of any others that do this as well.

IF YOU EXERCISE TRY THIS.
FOR WALKING OR STAIR STEPPING OR ON A TREADMILL IN A MODERATE TO SLOW PACE. SAY 1.5 TO 2.5 MPH. 
COUNT IN YOUR HEAD TWO (steps) FOR THE INBREATH, TWO FOR A BREATH HOLD AND 4 FOR THE EXHALE AND REPEAT FOR 5-10 MINUTES. HOW DO YOU FEEL? GOOD? DO IT AGAIN IN A FEW HOURS EVERY DAY. 

FOR ANIMALS TRY TELLINGTON TOUCH