How to Practise 3SRB
How to practise 3step rhythmic breathing
Both chest and abdomen are raised and lowered together equally. This means that the chest requires more filling because of the ribs while the abdomen must not be blown up unnaturally. Note: You can lie down in front of the mirror with two heavy books one on the chest and the other on the abdomen. Check whether both move together.
The breath is full from neck to naval, i.e. the upper, middle and lower abdomen are filled to normal capacity. The quantum of air inhaled and exhaled is what is usually normal to us neither too much nor too forceful, since normal 3SRB is not an exercise but a process of correct breathing. Note: Initially, to establish the rhythm your breath will be deeper. Once, the technique and volume is mastered, then the volume of the breath will be normal as you breath today.
One complete breath takes 5 seconds or 6 pulse beats. The exact rhythm is to count 1-2-3 while inhaling and 5-6 while exhaling- 4 is not counted. Note that inhalation, unlike in other breathing exercises or pranayamas but as in natural breathing, is longer than exhalation. This adds up to 12 cycles (or breaths) of normal 3SRB per minute. There is no pause between breath in and breath out. Begin by practicing 3 SRB to taped music and get acclimatised to doing it in the conventional postures - lying down, sitting, standing and walking. Increase the duration of practice by 5 minutes every fortnight until 6 months time and until one hour of conscious 3SRB is reached. At this stage, one can begin a regimen of going to sleep while practicing 3SRB to soft taped music in an effort to transfer the establishment and continuity of 3SRB within the system from the conscious brain to the unconscious brain. This is the only way to establish 3SRB for at least 8 to 10 waking hours,