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2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.

3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.

4. Hold the breath in for a moment, then begin to exhale as slowly as possible.

5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.

6. Close your eyes, and concentrate on your breathing.

7. Relax your face and mind.

8. Let everything go.

9. Practice about 5 minutes.

·         Close your mouth and inhale quietly through your nose to a mental count of four.

·         Hold your breath for a count of seven.

·         Exhale completely through your mouth, making a whoosh sound to a count of eight.

·         This is one breath. Now inhale again and repeat the cycle three more times for a total of four breathes.

• With your mouth gently closed, breath in and out of your nose as fast as possible. To give an idea of how this is done, think of someone using a bicycle pump (a bellows) to quickly pump up a tire. The upstroke is inspiration and the down stroke is exhalation and both are equal in length.
• The rate of breathing is rapid with as many as 2-3 cycles of inspiration/expiration per second.
• While doing the exercise, you should feel effort at the base of the neck, chest and abdomen. The muscles in these areas will increase in strength the more this technique is practiced. This is truly an exercise.
• Do this for no longer than 15 seconds when first starting. With practice, slowly increase the length of the exercise by 5 seconds each time. Do it as long as you are comfortably able, not exceeding one full minute.
• There is a risk for hyperventilation that can result in loss of consciousness if this exercise is done too much in the beginning. For this reason, it should be practiced in a safe place such as a bed or chair.

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Submitted by Ginger Conrad

INGREDIENTS:

·         1 ½  c. basil

·         1 clove garlic

·         ¼  c. almonds

·         2 T. olive oil

·         Pinch salt

·         ¼  c. water

·         2 T. nutritional yeast

DIRECTIONS:

1.      In a blender or food processor, process the above until smooth.

2.      Then toss it with the following:

·         1 1/2 c. cooked garbanzos or other beans

·         1 1/2 c. cooked white beans or other beans

·         2 c. chopped raw or lightly steamed veggies (i.e. zucchini, summer squash, carrot, green beans, wax beans, spinach, bell peppers, peas, asparagus, etc.)

3.      Garnish with sliced almonds.

4.      Serve this with steamed veggies on the side.

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