Breathing
unhurriedly and smoothly, inhale air through the nostrils, expanding the
intercostal muscles of the chest. The diaphragmatic muscle lies under the
lungs. As you breathe in it is pushed downwards, giving the lungs space to
expand fully so that the maximum quantity of air can be inhaled. The abdominal
muscles assist in this operation. When you exhale, the air is gradually
released through the mouth, these same muscles now contracting so that the maximum
amount of stale air is ejected. Lungs are like bellows, the muscles pulling
them open to receive as much air as possible:
then, by contracting, they squeeze and squeeze the stale air out.
Standing
up, or sitting straight, raise the arms slowly sideways and upwards. This not
only gives the chest more width to expand but it also acts as a chronometer,
regulating the length and depth of each breath and giving it a pleasing, rhythmical
regularity. Then the breath is expelled, synchronizing with the slowly
descending arms.
To
maintain good health, you need approximately sixty ‘breaths in depth’ a day,
which means about fifteen to twenty minutes. This can be broken up into
five-minute sessions first thing in the morning, walking during the day, after
a meal and last thing at night.
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MARCH 19
