author: Fabio Andrico
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Availability date: 03/17/2019
Harmonious Breathing is a simple and eﬀective method that teaches us how to rediscover ﬂuid, complete respiration and integrate it in our lives. As research consistently shows, breathing well is vitally important to all of us. It is the key to a positive, relaxed state of mind, sound sleep, good digestion, stabilized blood pressure, and countless other health beneﬁts.
Breathe As You Are is a comprehensive, full-color guide to Harmonious Breathing, with easy-to-follow exercises for anyone. Developed by seasoned yoga teacher and breath expert Fabio Andrico, Harmonious Breathing is taught internationally and online at www.harmoniousbreathing.com.
“During our round-the-world ﬂight with Solar Impulse, on one of our extended stopovers the energy in the team was slipping into a negative mode. I called Patrizia, one of the Harmonious Breathing instructors, and thanks to a few breathing sessions, we found the impulse we needed to recenter and were able to continue our adventure.”
Anne-Christine Perren – Solar Impulse, Executive Assistant to the CEO
“It was an honor for me to participate in the project of making the Breathe video with Fabio Andrico. I truly believe that these breathing exercises can bring positive changes in everyone’s life and that Harmonious Breathing can help us face challenges in a calmer, more peaceful way. It’s a simple practice that anyone can do, with immediate results. Thank you for making this possible and accessible to all.”
Yamila Diaz-Rahi – supermodel, mother, and actress
Preface xi Introduction 1 Quick Start: A Simple Exercise 8 Part 1 | Complete Breathing in Theory A Brief Overview 14 Inhalation 15 Exhalation 18 Pauses 20 The Role of Complete Breathing in Yoga 21 Part 2 | Complete Breathing in practice Harmonious Breathing 24 Key to Exercises by Level 26 Positions Used in Harmonious Breathing 26 The Right Beginning: Purification Breathing 33 Explanation and Pointers 33 The Seven-Point Posture 34 The Practice 35 Developing the Abdominal Phase 38 Exercise 1: Chin Tuck 39 Exercise 2: The Shaping Bridge 40 Exercise 3: The Open Bridge 44 Exercise 4: Supported Bridge 46 Exercise 5: Contracting and Releasing 47 Exercise 6: The Abdominal Cat 50 Developing the Intercostal Phase 53 Exercise 1: Bottom-Up Central Expansion 54 Exercise 2: Bottom-Up Lateral Expansion 56 Experiencing Your Dorsal Breathing Capacity 58 Exercise 1: Knee-Hugging Squat 59 Exercise 2: Simplified Dorsal Training 60 Developing the Thoracic Phase 61 Exercise 1: Chest Opener 62 Exercise 2: Active Upper Chest Opener 64 Exercise 3: Forward-Resting Chest Opener I 65 Exercise 4: Forward-Resting Chest Opener II 66 Relax, Open, and Discover 68 Exercise 1: Supine Twist 68 Exercise 2: Resting Dove 70 The Four Keys to Complete Breathing 72 The First Key: Abdominal to Intercostal 73 The Second Key: Intercostal to Chest 76 The Third Key: Chest to Upper Chest 78 The Fourth Key: Collarbone 80 Coordinating the Four Phases 83 Exercise 1: Inhaling Slowly 84 Exercise 2: Down, Up, and Arch 86 Exercise 3: Coordinating Cat 91 Exercise 4: Coordinating Bridge 92 Exhaling from Top to Bottom 96 Stage 1 98 Stage 2 100 Stage 3 102 Stage 4 103 Alternative Sequence 104 Rhythmic Breathing 106 The Practice 107 Breathing Method 108 Unifying the Flow 110 Natural Breathing 115 Complete Relaxation 120 Appendix 1 | Warm-ups 124 General Pointers on Breathing 125 Creating a Warm-Up Routine 126 Standing Warm-Ups 128 Swinging 128 Bending Forward 128 Arm Circles 130 The Tree 130 Knee Strengthener 131 Squat 132 Seated Warm-Ups 134 Rotate and Flex Hands and Feet 134 Shaking the Feet 135 Swinging the Lower Legs 136 Knee to the Side 137 Knee to the Side with Forward Bend 138 Alternate Leg Stretch 139 Classic Forward Bend 140 Butterfly 141 Both Knees to Side Forward Bend 142 Turn and Stretch 145 Knee Bend 148 Cross-Knee Hamstring Stretch 149 Side Stretch 151 Reclining Warm-Ups 152 Full-Body Shake 152 Knee to Chest 152 Perpendicular Leg Stretch 154 Supine Twist 155 Outer Thigh Stretch 156 Gentle Crunch 157 Leg Raises 158 The Bridge 159 Face-Down Warm-Ups 161 Locust Training 161 Face-Down Hip Opener 162 Snake Training I 163 Snake Training II 164 Snake Training III 165 The Cat 166 Neck and Shoulder Warm-Ups 167 Neck Roll 167 Mobilizing the Shoulders 168 Appendix 2 | Routines 172 Full Breathing Activation: 7-Minute Routine 173 Open, Coordinate, and Relax: 10–12-Minute Passive Routine 175 Dynamic Energization: 12–15-Minute Routine 176 Passive Balancing and Calming:15–18-Minute Routine 179 Appendix 3 | Health Benefits of Harmonious Breathing 184 The Power of Breath 184 The Three-Part Respiratory System 185 The Role of the Diaphragm 185 Why Heart Rate Variability Matters 188 Breathing and Blood Pressure 189 Lower Heart Rate and Stress Reduction 190 A Cure for Depression 191 Posture and Breathing 191 Current and Future Research 192 Glossary 193 Bibliography 199 Index of Exercises by Level 203 About the Author 207