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Breathe As You Are

author: Fabio Andrico

pages: 208

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9788878341593

26,00 €

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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

Chapters

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

Reviews

Grade 
09/11/2018

A wonderful tool

This book is particularly helpful, for those who like to apply something simple to work with their breathing, as well as for yoga practitioners or teachers.
The aspect of breathing is assuming more and more relevance in our lives. Kind of neglected in the past, we are now realizing that breathing is the base of our very life, not for merely surviving, but for having a good quality of life. The concept of ‘awareness’, or ‘mindfulness’ which is increasingly spreading in general, can apply to breathing, and this book teaches how to approach it, to experience in practice the functioning of our breathing system, develop certain patterns and learn to relax into them.
The section devoted to the exercises is of course very useful, because we can find there something practical to apply, but the parts regarding the functions of our respiratory system and some of the recent studies and research on the effects of deep, complete breathing are extremely interesting. In fact they make the reader understand why it can be so important to breath well, in order to prevent some of the most common ‘modern’ diseases and overall to leave more happily and freely.
This book condenses the long-term experience of the author, and reflects his genuine knowledge of human body, and especially of the breathing.

Sergio Quaranta

  • 1 out of 1 people found this review useful.
Grade 
08/30/2018

Great breathing also for asthma

Great book, very well illustrated, the exercises are great for improving the
breathing and also my asthma symptoms

  • 1 out of 1 people found this review useful.
Grade 
08/29/2018

Breathe as you are

Wonderful!
A perfect guide to re-discover and develop natural breathing.
Theory and practice are explained in a simple and precise way and all series of exercises, from easy to challanging, have helpful pictures.
Useful and easy to apply for anyone, don't miss it!

  • 1 out of 1 people found this review useful.
Grade 
08/29/2018

Breathe As You Are

Awesome! I bought this book some months ago. I love it!
It is well structured, the explanation is easy, the drawings and photos are nice and give a precise idea how to train various phases of breathing (abdominal, intercostal, thoracic, clavicular, dorsal) with or without cushions, yoga props etc!
It helps me to understand how I can breathe completely, fluidly, without tension, obstacles, just as children do))
I am satisfied with this purchase!

  • 1 out of 1 people found this review useful.
Grade 
08/29/2018

Very useful for students and yoga instructors

Beautifully designed and printed, the exercises in this book are very useful for learning and teaching to develop our complete and harmonius breathing capacity. As an instructor, I find the explanations in the book extremely clear and adapted to the capacity of every student.

  • 1 out of 1 people found this review useful.

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Breathe As You Are

Breathe As You Are

author: Fabio Andrico

pages: 208

Write a review