BREATH
If there is one thing we do all our lives, without ever stopping, day and night, it is breathe. But we don't pay too much attention to it, except when we are sitting in meditation. But our brain is so used to thinking constantly that it distracts us very easily. Following the breath is therefore a skill that is acquired over time, thanks also to some tricks. Breathing to relax is nothing more than the natural consequence of an attitude that is learned with practice: that of staying with your breathing and enjoying its benefits. Don't think of breathing as a discipline that you have to impose on yourself; it is simply the spontaneous fruit of your most relaxed condition.
At the beginning, focus on improving your posture, until you feel ready to try deep and natural breathing by SETTI METHOD.
shoulders down away from ears
Start with your knees bent and the soles of your feet flat on the floor: I inhale for 5 seconds and exhale for 5 seconds and I keep my concentration on my breathing
closed eyes
open chest
chin down
loins resting on the floor
palm up,
fingers naturally bent
Corpse Pose - SHAVASANA
legs extended,
feet naturally apart
relaxed mouth
body resting on the floor
Then, extend your legs one at a time, without arching your back. Begin to relax deeply
HOW TO RELAX and BREATHE
10 minutes a day
If I tell you not to think of a white elephant, you will surely think of the white elephant. The secret to silencing the mind is to bring your attention to your breathing, until you get lost with them.
The basis from which to start is the posture which must be maintained in complete relaxation.
I breathe in and out through my nose…
Let's begin……
The middle finger of each hand should touch the navel. I breathe deeply, feeling the movement of the abdominal walls under my hands. With each inhalation the middle fingers move away and then return with the exhalation. Maintain 5 minutes.
Place your hands on your lower ribs, with your fingers pointing inward. On inhalation, feel the ribs expanding laterally, moving your hands away, and then returning on exhalation. Maintain 5 minutes.
Place your hands on your upper chest, with your fingers pointing inward and your thumb and forefinger just below your collarbone. Since the ribs are fixed here, the movement will be less accentuated, but at the end of the deep inhalation you should feel it upwards. Keep for 5 minutes.
Keep your attention on the breath and think only about the inhalation and exhalation. Don't judge and remain as a witness to the sensations of your body.
Difference between inhalation / exhalation
During inhalation, the lungs expand and, with them, the rib cage. The diaphragm descends and causes the belly to swell. The intercostal muscles are tense. The sternum rises.
During exhalation the lungs contract and the rib cage returns to its smaller size, causing the intercostal muscles to relax. The diaphragm rises, causing the belly to contract. It is in this phase that it is easier to relax the muscles, abandoning ourselves to a superior force - gravity - and therefore also experiencing the fundamental dimension of letting go.
“When silence speaks to the soul and God breathes…”
Setti Claudius Massimo
SPA Manager
Naturopath Phytotherapist Iridologist
MTC graduate - Martial Arts Master
Ayurveda graduate - Yoga teacher
Taoist - Kundalini Therapist
Massage physiotherapist - Personal Trainer
President of the Setti's Way Foundation