Optimal Breathing Program
Level Two:
The Shape of Optimal Breathing
Level 2 builds on the foundations of Level 1 and takes a deep-dive into the structure, or 'shape', of our breathing as it's uniquely expressed with each breath. Form & Function are intimately connected within the shape of our breathing, and by understanding the form we can more effectively optimize the function.
Level Two Overview
Lesson 1.1 The Shape of Optimal Breathing
In Level 1 we established the 3 direct variables of the breath-cycle: volume, duration, and structural mechanics— or as I prefer to call it, “the shape of our breathing”. This is the variable of the breath-cycle that we will explore in-depth throughout this level; and this is the variable that is most emphasized throughout this entire course. In this lesson we will introduce the concepts of Structure & Function, and of how these mechanics underlie the dynamic process of breathing.
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Section 1. The Shape of Optimal Breathing
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Section 2. Embodying Optimal Alignment
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Lesson 2.1 Optimal Alignment
In this lesson we will introduce the concept of Optimal Alignment, which is any posture, position, or pattern of movement that best reduces the forces and stresses generated from within, and from outside, the body.
Lesson 2.2 Counterbody Posture
Counterbody posture is a simple yet powerful way to embody optimal posture. Visualizing our posture as emerging from within is an effective technique for shaping our bodies into patterns of optimal alignment, and for strengthening our body-mind communication.
Lesson 2.3 Resting Position of the Tongue
Completing our exploration of optimal posture is the resting position of the tongue, an ancient qigong technique for balancing our head and neck, and for relaxing excessive tension in the muscles of our jaw.
Lesson 2.4 The (3) Planes & (4) Spheres of the Body
The Cranial, Thoracic, Abdominal, and Pelvic cavities make up the (4) major cavities of our body, and each of these cavities express a variety of shapes and motions throughout each breath-cycle. By visualizing these cavities as spheres, as well as having an embodied awareness of the 3 planes of motion, it becomes much easier for us to sense and orient to the many shapes and motions happening in each cavity throughout the breath-cycle.
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Quiet Sitting II: Counterbody Posture
In this second Quiet Sitting lesson we will integrate our new skills for embodying optimal alignment into our breathing practice, as well as, review the main points from Level 1.
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Section 4. All Hail the Diaphragm
Lesson 4.1 Punctum Fixum
In this lesson we will continue our journey into the shape of optimal breathing by centering ourselves into the center of our breathing, the thoracic diaphragm, aka the diaphragm; and in particular, the root of the diaphragm— the punctum fixum, or "fixed point". We're going to cover a lot of territory along our journey, but it all begins and ends at the punctum fixum of the diaphragm.
Lesson 4.2 Diaphragmatic Breathing
80% of normal breathing happens from diaphragmatic motion, and effortlessly initiating the diaphragm allows for efficient mechanics of breathing. In this lesson we will continue our exploration of the diaphragm by learning what it means to "diaphragmatically breathe", and how best to accomplish this— especially by using a simple "trick" that I will share.
Lesson 4.3 Pitfalls of Abdominal & Belly Breathing
The term "diaphragmatic breathing" is often referred to as "abdominal or belly breathing". In this lesson I'll explain why this is a problematic association, how "belly breathing" is not what you think it is, and how this incorrect understanding can lead to faulty breathing mechanics.
Lesson 4.4 "360° Breathing" & the Diaphragmatic Ring
To conclude this section of “All Hail the Diaphragm”, in this lesson we will integrate the mechanics and sensations of diaphragmatic breathing with the concept of "360° Breathing", in which we add to our orientation of the diaphragmatic motion that of an expanding and contracting circle or ring.
Section 5. Quiet Sitting III: Diaphragmatic Breathing
In this third Quiet Sitting lesson, we will integrate the motions of the diaphragm into our practice.
Section 6. The Thoracic Sphere
Lesson 6.1 Rooting the Thoracic Sphere
When exploring and refining the mechanics of breathing, no other region of the body is as important as the thorax, and yet surprisingly enough the dynamic and varied mechanics of the thorax are poorly understood by most people, including most breath instructors, as well as many physical rehabilitation specialists. In this lesson we will begin our journey of the thoracic sphere by exploring the motions of the lower ribs.
Lesson 6.2 Mid Thoracic Sphere
Moving upwards from the lower ribs, this lesson explores the motions of the middle sphere, in which we will learn what it means to "breathe the ribs wide".
Lesson 6.3 Upper Thoracic Sphere
Topping off our journey through the ribs, in this lesson we will explore the motions of the upper ribs and sternum, which are critical to understand for breathing deeply, so as to not cause excessive tension in the muscles of the neck and shoulders.
Lesson 6.4 Back to the Ribs
To round out our understanding of the respiratory motions of the ribs, in this lesson we will explore the dynamics of the thoracic spine as it moves through the breath-cycle, and its influence on the ribs.
Lesson 6.5 Filling & Feeling the Lungs
In this lesson we will turn our focus inward into the lungs, where the pressures created and released with each breath play an important roll in the motions of the thoracic spine and ribs.
Lesson 6.6 Unifying the Thoracic Sphere
In this final lesson on thoracic sphere we will integrate all of the many different respiratory motions of the ribs, spine, and lungs into one seamless breath.
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Section 7. Shoulder Girdle Influences on Breathing
Lesson 7.1 Shoulder Girdle Influences on Breathing
Most people don't think much of their shoulders when they think of breathing, and yet the shoulder girdle sits atop the thorax and has a major influence on the mechanics of respiration— for better or for worse. Understanding these connections, as well as how to properly position your shoulders, will go a long way towards optimizing your breathing.
Section 8. Seated Qigong & the Reposturing Series
Lesson 8.1 Historical Origins of Daoyin
When most people think of the slow and gentle movements of qigong, what they are really thinking of is the ancient Chinese health practices of daoyin, which constitutes the oldest recorded system of exercise. In this brief lesson I will present a short history of these practices, which form the basis for much of what is taught in this program.
Lesson 8.2 Seated Daoyin Series
This lesson will teach you a simple yet powerful series of seated daoyin stretches that are specifically formulated to open the muscles of the chest, shoulders, and neck. This practice is an excellent addition to your breathing practice, and is one I use every morning in my practice. These stretches are also useful to practice throughout your day as a posture and breathing "reset", especially if you work at a desk.
Lesson 8.3 Seated Daoyin Practice Session
This practice session will demonstrate all of the seated daoyin stretches, and will be included in all of the proceeding Quiet Sitting lessons for you to integrate into your daily practice.
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Section 9. The Cranial Sphere
Lesson 9.1 Balancing the Cranial Sphere
As we complete our upward journey through the "shape of optimal breathing", we arrive at the neck and head— two regions that have major influences on how we breathe; for a forward head posture compresses the diaphragm and thorax while placing unnecessary stress on our neck, which will never allow us to achieve optimal, let alone healthy, breathing. In this lesson we will refine our counterbody posture by understanding how to properly align the head and neck.
Lesson 9.2 Breathing the Cranial Sphere
Our respiratory tract begins at the nasal cavity, therefore understanding how this area functions is critical to achieving healthy breathing mechanics. In this lesson we will explore how air moves through the sinuses, the importance of nasal breathing, techniques for clearing the sinuses, and the value in "silent" breathing.
Lesson 9.3 Relaxing the Cranial Sphere
In this lesson I will share some simple qigong techniques for relaxing the muscles of the brow, softening the tension behind the eyeballs and into the sinuses, and the positive effects smiling has on our breathing and mood.
Lesson 9.4 Alternate-Nostril Breathing
One of the most well-known yogic breathing techniques nadi shodhana, aka, alternate-nostril breathing, is a time-tested and scientifically proven technique for balancing the autonomic nervous system, as well as an excellent way to open the nasal sinuses. In this brief lesson we will explore a few different ways to practice this technique, and how to integrate it in your breathing practice.
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Section 10. Quiet Sitting IV: Thoracic & Cranial Spheres
In this fourth Quiet Sitting lesson, we will integrate the dynamics of the thoracic and cranial spheres into our practice.
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Section 11. The Diaphragmatic Piston
Lesson 11.1 The Diaphragmatic Piston
Up to this point in our journey we've explored the effects of the diaphragm on the thoracic spine and ribs, as well as the lungs. In this lesson we will return to the diaphragm to understand how it acts like a pump, creating different pressure-gradients throughout our torso, and how these changes in pressure aid in fluid circulation throughout our entire body.
Lesson 11.2 Embodied Analogies
Throughout Chinese history and thought no force has played a more influential role than water. In this lesson we will explore how using "embodied analogies" of flowing water helps us to better understand the circulatory power within each breath.
Lesson 11.3 "Baby Breaths"
In this lesson we will learn a simple and gentle technique I call "baby breaths", which allows us to more clearly isolate and feel the initiation of diaphragmatic breathing.
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Section 12. The Abdomino-Pelvic Sphere
Lesson 12.1 The Abdominal Cylinder
Every piston requires a cylinder, and when it comes to the diaphragmatic "piston", the abdominal wall serves this function— if it's working properly. In this lesson we will explore the dynamics and mechanics of the abdominal sphere, with particular attention on the massaging effects every breath has on our internal organs.
Lesson 12.2 The Pelvic Sphere
Most people don’t think much of their pelvis when they think of breathing, but in this lesson we will explore how the pelvic sphere plays a major role in the circulatory functions of breathing. With this understanding we will introduce the concept of "pelvic floor breathing" along with learning how to isolate and coordinate the muscles of the pelvic floor.
Lesson 12.3 The Abdomino-Pelvic Sphere: Inhalation
In this lesson we will unify the motions of the abdomino-pelvic sphere as they relate to inhalation.
Lesson 12.4 The Abdomino-Pelvic Sphere: Exhalation
In this lesson we will unify the motions of the abdomino-pelvic sphere as they relate to exhalation.
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Section 13. The Legs Breathe, also
Lesson 13.1 The Legs Breathe, also
In this lesson we will explore the effects the hips and legs also have on the mechanics of breathing, and we’ll learn a simple visualization tool from the neigong tradition to help us relax into these areas.
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Section 14. Quiet Sitting V: The Lower Spheres
In this fifth Quiet Sitting lesson, we will integrate the dynamics of the abdominal and pelvic spheres into our practice.
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Section 15. The Shape of Unified Breathing
Lesson 15.1 The Shape of Unified Breathing
One of the core principles of this program is to first isolate through analysis, and then integrate through synthesis. Well after much isolation and analysis, in this lesson we will finally learn how to integrate and synthesize all of the "ten thousand" parts of our breath into one seamless whole.
Lesson 15.2 A Dynamic Orchestration (Reprise)
In the opening lesson "The Shape of Optimal Breathing" there is a section titled "A Dynamic Orchestration" in which I present an in-depth definition of breathing. What follows throughout the rest of Level 2 is an elaboration on this definition. In this brief lesson we will revisit that definition to see how everything we've learned thus far is embodied in what it teaches.
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Section 16. Quiet Sitting VI: One Unified Breath
In this sixth Quiet Sitting lesson we will review simple practices to feel your breathing as "one unified breath", thus embodying "the shape of optimal breathing".
"Ten thousand things
all in this breath
grasping hold of emptiness
there's nothing really to say."
Zen Proverb