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Exhale: 40 Breathwork Exercises to Help You Find Your Calm, Supercharge Your Health, and Perform at Your Best - Paperback | Diverse Reads

Exhale: 40 Breathwork Exercises to Help You Find Your Calm, Supercharge Your Health, and Perform at Your Best

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More than forty simple breathing exercises to help you transform your physical and mental health and improve performance and emotional well-being

We take between seventeen to twenty-nine thousand breaths per day. Yet most of us aren't aware we're breathing incorrectly, and in the process are increasing our chances of fatigue, headaches, digestive issues, sleep disorders, chronic stress, and anxiety.

However, having more energy, sleeping better, and performing at your best can be as simple as taking some breaths in certain ways. Breathing is the secret weapon you never knew you had!

In Exhale, Breathwork coach Richie Bostock shares more than forty exercises to use your breath to feel and perform at your best. With strategies researched in the lab, along with practices employed by ancient cultures as well as Navy SEALs, Exhale will show you how to find a solution to many of life's everyday challenges. Whether you're hoping to reduce stress and anxiety, increase energy levels, improve sleep, rejuvenate creativity, tackle a hangover, or boost athletic performance, the easy-to-master conscious breathing techniques you'll learn in Exhale are the ultimate tools to transform your well-being.

A PENGUIN LIFE TITLE

ISBN-13: 9780143135326

Media Type: Paperback

Publisher: Penguin Publishing Group

Publication Date: 10-13-2020

Pages: 240

Product Dimensions: 5.51(w) x 8.20(h) x 0.72(d)

Richie Bostock is one of the world's leading practitioners in Breathwork, having spent years traveling across five continents learning from many of the modern-day masters in the discipline. Currently, he holds workshops and retreats across the world and works with large organizations such as Google, Unilever, and Ernst & Young. He continues to work on a one-on-one basis with athletes, fitness influencers, and high-profile clients, as well as regularly partnering with leading fitness brands such as Lululemon.

Table of Contents

Introduction: Change your breath, change your life 1

1 Born to breathe 9

Beginning a journey with the Iceman Discovering and defining Breathwork

2 What kind of a breather are you? 29

Get acquainted with your breathing muscles

Learn to recognize different types of breather

Take the three Breathing Tests and find out how you breathe

3 The 21-day Breathe Right program 63

Introducing the 21-day program to optimize your day-to-day breathing

4 Your daily Breathwork tool kit 97

Morning Motivator-breathing to wake up the body Afternoon Boosters-breathing for energy Stress Busters-breathing for relaxation Evening Calmers-breathing for sleep

5 A world of breathing techniques 125

Mental well-being-anger and frustration

Road rage

Nervousness

Anxiety and panic attacks

Performance anxiety

Mental rehearsal

Decision-making

Creativity

Focus and concentration

Meditation

Sports performance-nasal breathing benefits

High-altitude training

Post-workout recovery

Physical health-better sex

Quitting smoking

Headaches and migraines

Asthma

High blood pressure

Pain

Hangovers

Nausea and motion sickness

The Wim Hof Method-autoimmune diseases

Endometriosis

Chronic pain and fatigue

Irritable bowel syndrome

Altitude sickness

Integrative Breathwork-the extraordinary healing power of the breath

Conclusion 203

Acknowledgments 207

References 209

Further reading 211

Index 215