Basics Of Breathing 2

In this introductory exercise we introduce mixed martial artists to the basics of breathing. A fundamental technique for anyone wishing to strengthen their mental mindset.

Transcript

Hi,

And thank you for downloading another one of our introductory breathing exercises.

My name is Michelle,

And I'll be guiding you through this very simple but effective mental workout.

By now,

You know what we're about.

So let's get right into it.

Make sure you find a quiet,

Comfortable place where you won't be disturbed.

You should be wearing something comfortable,

Ensuring you won't get hot or cold.

Loose comfortable clothing is best.

Sit comfortably in a chair with your feet planted firmly on the floor.

Back straight,

Facing forward.

You may also wish to sit on the floor cross-legged,

Perhaps with your back against a wall,

Or sitting on a small pillow.

Choose whatever works best for you.

Place your hands loosely in your lap in a comfortable position.

When you're comfortable,

Close your eyes.

I personally find using a blindfold helpful,

But it's not necessary.

Do whatever works best for you.

With your mouth closed,

Start by simply observing your breath as it is.

Noticing the breath coming in and going out.

Noticing the natural pause between inhaling and exhaling.

Feeling your chest and stomach rising and falling with your breath.

When you are ready,

Drawing in a slow,

Deep breath through your nose.

And exhale completely.

Now,

If breathing through your nose is problematic,

Think Rory McDonald's first fight against Robbie Lawler,

That's fine.

Just breathe through your mouth.

Relaxing the muscles in your face as you breathe.

Perhaps a slight smile at the corners of your mouth.

Again,

Taking a long,

Deep breath through your nose,

Feeling your belly rise.

And when you're ready,

Exhale deeply.

You may wish to inhale through your nose and exhale through your mouth.

Many fighters do.

It's up to you.

Choose what works best for you.

Okay,

This time,

Inhale through your nose.

Okay,

This time,

Inhaling another long,

Deep breath,

Letting the oxygen fill your lungs,

Holding it at the top of your breath,

Before releasing slowly and completely.

Your brain is already beginning to fire differently.

Feeling how much calmer you already feel.

Let's do that again.

Taking a long,

Deep breath in through your nose,

Holding it at the top for a moment,

And as you exhale,

Completely relaxing your entire body.

Good.

Once more now,

Inhale deeply,

Hold it at the top,

Then exhaling slowly,

Feeling all the tension exit your body through your breath.

Continuing now on your own with several more deep inhales,

Holding it at the top of your breath and exhaling slowly but deeply,

Becoming more and more relaxed with each breath.

Let's do this again.

Through this breathing,

We are activating your parasympathetic nervous system,

Slowing your heart rate and lowering your blood pressure,

Calming the mind and body deeply.

Starting to breathe,

Aware that your brain is changing,

Knowing that through these simple exercises,

You are working your amygdala and your hippocampus,

And as a result,

Controlling the flow of information available to your prefrontal cortex.

Now returning to natural,

Relaxed,

Full breathing.

Always keeping your attention on your breath.

As you breathe,

Focusing on the sensations created by your breath,

The sensation of the air in your nostrils.

Focus on the temperature of the air,

How it feels cold coming in and warm going out.

The consistency of the air.

Is it thin or thick?

Observing how it feels.

Focusing on the volume of the breath as it fills your lungs,

Expanding your diaphragm.

Feeling your clothes adjusting around your body as you breathe in and out.

Now remember when outside thoughts enter your mind,

Just return your attention to any of these aspects of your breathing.

Continuing to breathe intentionally,

Comfortably,

And completely.

You may find yourself thinking about things that happened during the day,

Or perhaps things that are going to happen in the future,

An upcoming fight or opponent,

What you have to do today.

Just let these thoughts float into and out of your awareness.

Don't judge them as good or bad.

Simply taking notice that your mind has wandered and bringing your attention back to your breath.

Being in total control of what you're focusing on.

The breath.

When thoughts come to mind,

Think of them like a radio playing in the background.

Aware that the radio is playing,

But choosing not to actively listen to it.

Instead letting thoughts remain in the background and continually tune your mind back to your breath.

With each breath,

Relax the muscles in your face and give yourself the permission to feel how good it feels to be calm,

Relaxed,

And in control.

Each time you bring your attention back to your breath,

Strengthening areas of your brain associated with better cognitive performance.

Reducing cortisol levels that inhibit your amygdala from sending information to your higher brain.

Developing the mind necessary to become a better fighter.

Now an exercise you can try to strengthen your ability to focus your awareness is to set a goal to focus on 10 consecutive breaths.

Beginning again at one each time your mind wanders and you lose count.

Practicing these types of breathing exercises regularly,

Training your brain like you would train any other aspect of your body.

Now slowly bringing your conscious attention back to where you are right now.

Your place in the room,

The building you're in,

The neighborhood,

The city,

Country.

Feel exactly where you are right now.

Allowing the benefits of this practice to expand into every aspect of your life.

When you are ready,

Open your eyes and return to the present moment.

More relaxed,

More aware,

And more in control.

Well done.

By practicing these seemingly simple exercises,

Your ability to focus will become stronger and stronger and you will become a better fighter.

For more mental training exercises,

Including more advanced ones,

Please visit www.

MyMMAbrain.

Com.

Reviews

Excellent thanks

Thank you! My Taekwondo brain is now more relaxed, focused and alert. Keung-nae!

Great follow-up in the First. Also great for a runner😊

Her voice and method is exactly all I need.

First of all, no British or Australian accent, no offense, but when I'm concentrating those accents are really annoying to me & there is a plethora of them on this app. Her voice is plain, clear and bright.

I like the innuendo or actual downright suggestion that this meditation is a strict discipline of the Mind. Comparing it to an MMA fighter is very interesting. I'm all up in Bruce Lee's mindset in this and that helps.

The best meditations are the most direct and simple.

Very helpful. Thank you!

As indicated, very relaxing.

Great clear instruction.....Marvellous

The best meditation I have done so far. I love the way you speak clearly and use terms from the brain as a reminder of how the brain works!🙏🏻

Huh! Not what I was expecting, but very good, need to read descriptions before I hit play.

Interesting that his guided meditation is to assist MMA fighters focus. It was very helpful for me.