benos Posted August 17, 2013 Share Posted August 17, 2013 The excercise will take about 5 minutes. Repeating the exercise as often as possible throughout the day will increase your ability to stay focused during any task. Using the following method, the goal is to breath 100 breaths, without losing the count. Go to where you wont' be distracted, and sit down with your back up straight. Lay your hands comfortably in your lap, and leave your eyes open but not focused on anything. Counting Method Breath in and out from your belly. (Google belly breathing if you are not familiar with it.) For each inhalation, count from 1, to 10. When you get to 10, start over at 1. The count on for each exhalation corresponds to which set of 10 you are on. For example, for your first 10 breaths: Inhale, count 1; exhale, count 1. Next breath: Inhale, count 2; exhale, count 1. Inhale, count 3; exhale, count 1. And so on until you get to 10 breaths. Next, or second set of 10 breaths: Inhale, count 1; exhale, count 2. Inhale, count 2; exhale, count 2. Inhale, count 3; exhale, count 2. Third set of 10 breaths: Inhale, count 1; exhale, count 3. Inhale, count 2; exhale, count 3. Inhale, count 3; exhale, count 3. Inhale, count 4; exhale, count 3. And so on until you get to 100 breaths. If you lose the count, calmly, without judging yourself, resume the count at the last count you can remember. Additional considerations Say the numbers in your mind as softly as possible. Hear each number in your head for the duration of each breath. Be simultaneously aware of the number, and the feeling of each breath. be Link to comment Share on other sites More sharing options...
stick Posted August 17, 2013 Share Posted August 17, 2013 Its not as easy as it sounds. I need to work on it more. Link to comment Share on other sites More sharing options...
Jay870 Posted August 17, 2013 Share Posted August 17, 2013 5 minutes? Unless I'm hyperventilating it seems like it take at leat 30. Link to comment Share on other sites More sharing options...
practical_man Posted August 20, 2013 Share Posted August 20, 2013 Simple but not easy. Interesting technique. Some relaxation benefit too. Link to comment Share on other sites More sharing options...
benos Posted August 20, 2013 Author Share Posted August 20, 2013 5 minutes? Unless I'm hyperventilating it seems like it take at leat 30. I just made a run... at about 15 breaths a minutes... more like 6 - 7 minutes. Link to comment Share on other sites More sharing options...
Xander Posted August 22, 2013 Share Posted August 22, 2013 Great stuff. Breathing techniques and relaxation was a big part in overcoming my hyperventilation and panic attacks before. I still practice them everyday as much as I can. Even whilst on the front of my laptop or driving. Link to comment Share on other sites More sharing options...
benos Posted August 22, 2013 Author Share Posted August 22, 2013 The trick it is to count like your life depended on not losing the count. Link to comment Share on other sites More sharing options...
BoyGlock Posted August 26, 2013 Share Posted August 26, 2013 I tend to lose the count whenever my mind wanders to the preceding or following number Link to comment Share on other sites More sharing options...
benos Posted August 26, 2013 Author Share Posted August 26, 2013 Yea, the wandering will git ya every time. Link to comment Share on other sites More sharing options...
BoyGlock Posted August 27, 2013 Share Posted August 27, 2013 My focus also wanes at about 7 reps. I have to exert a bit of effort to maintain focus 8-10. Link to comment Share on other sites More sharing options...
BoyGlock Posted August 29, 2013 Share Posted August 29, 2013 I do it at 13 min. Is it too slow? I didnt google belly breathing. Just do w/ my normal pace. Rested sitting slow deliberate. Link to comment Share on other sites More sharing options...
benos Posted August 29, 2013 Author Share Posted August 29, 2013 I do it at 13 min. Is it too slow? Too slow is not a factor. Just keeping a knowing mind is the goal. Link to comment Share on other sites More sharing options...
a matt Posted October 11, 2013 Share Posted October 11, 2013 I need something like this, that will work between "MAKE READY & BEEP". Lol Link to comment Share on other sites More sharing options...
benos Posted October 14, 2013 Author Share Posted October 14, 2013 Try this twist... For example, for your first 10 breaths: Inhale, count 1; exhale, count 1. Next breath: Inhale, count 2; exhale, count 1. Inhale, count 3; exhale, count 1. As you hear each inhale and each exhale number in your mind, also visualize seeing each number in your mind. And here's the twist... For each inhalation, visualize seeing the number in in cursive-type font, and for each exhalation, visualize seeing the number in block letters. Link to comment Share on other sites More sharing options...
benos Posted January 31, 2014 Author Share Posted January 31, 2014 Anyone regularly working with this? Link to comment Share on other sites More sharing options...
SonOfSpartans Posted January 31, 2014 Share Posted January 31, 2014 I will chime in and say I have not been working on this. I read it and tried it. It is another good exercise.When I work on breathing and my mind I tend to revert to other forms learned years ago. Link to comment Share on other sites More sharing options...
Flatland Shooter Posted February 1, 2014 Share Posted February 1, 2014 I guess I missed this back in October. I'm going to give this a try. Thanks for following up on this Brian. Link to comment Share on other sites More sharing options...
benos Posted April 25, 2014 Author Share Posted April 25, 2014 Additional considerations Hear each number in your head for the duration of each breath. If you really get down and into that, you will begin to see: "What is important is to understand the operation of your mind." -Krishnamurti Link to comment Share on other sites More sharing options...
cam1 Posted May 4, 2014 Share Posted May 4, 2014 What is the purpose of leaving the eyes open? I do find it more difficult to leave the eyes open as opposed to closed. Is that by leaving the eyes open you are more likely to wander with your thoughts? Link to comment Share on other sites More sharing options...
cam1 Posted May 5, 2014 Share Posted May 5, 2014 Great exercise. I will be working on this as often as possible. But next time I will inform the wife what I'm doing. It is very difficult to stay focused while your wife is saying, "what are you doing and why won't you talk to me". " Are you OK". Q.define a knowing mind? Thanks Link to comment Share on other sites More sharing options...
benos Posted May 5, 2014 Author Share Posted May 5, 2014 What is the purpose of leaving the eyes open? I do find it more difficult to leave the eyes open as opposed to closed. Is that by leaving the eyes open you are more likely to wander with your thoughts? No, not so much as you will tend to fall asleep / get drowsy with your eyes closed. Let your eyelids drop a little bit, and don't focus on anything. Link to comment Share on other sites More sharing options...
GetAwayDriva Posted May 15, 2014 Share Posted May 15, 2014 Ok so this may be an unintended use of this exercise, but when I can't seem to fall asleep, I will do this exercise with my eyes closed lying in bed. I may get to 70 or so, but it will eventually put me to sleep! Link to comment Share on other sites More sharing options...
benos Posted May 15, 2014 Author Share Posted May 15, 2014 Ok so this may be an unintended use of this exercise, but when I can't seem to fall asleep, I will do this exercise with my eyes closed lying in bed. I may get to 70 or so, but it will eventually put me to sleep! That works for that too! Link to comment Share on other sites More sharing options...
Willz Posted May 16, 2014 Share Posted May 16, 2014 I'm going to try this. Link to comment Share on other sites More sharing options...
boomerhc9 Posted June 24, 2014 Share Posted June 24, 2014 I've been doing this at my weekly steel matches here in town, and it's deffinitely helped with my first stage jitters. I've cut my overall time by an average of 30 seconds per match, over previous years. Link to comment Share on other sites More sharing options...
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