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diff --git a/old/61945-0.txt b/old/61945-0.txt deleted file mode 100644 index 3aa29cb..0000000 --- a/old/61945-0.txt +++ /dev/null @@ -1,859 +0,0 @@ -The Project Gutenberg EBook of The New Science of Controlled Breathing, -Vol. 2 (of 2), by Edward Lankow - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms -of the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll -have to check the laws of the country where you are located before using -this ebook. - - - -Title: The New Science of Controlled Breathing, Vol. 2 (of 2) - The Secret of Strength, Energy and Beauty--Through Breath Control - -Author: Edward Lankow - -Release Date: April 26, 2020 [EBook #61945] - -Language: English - -Character set encoding: UTF-8 - -*** START OF THIS PROJECT GUTENBERG EBOOK CONTROLLED BREATHING *** - - - - -Produced by Charlene Taylor, David E. Brown, and the Online -Distributed Proofreading Team at https://www.pgdp.net (This -file was produced from images generously made available -by The Internet Archive/American Libraries.) - - - - - - - - - - THE NEW SCIENCE - OF CONTROLLED - BREATHING - - The Secret of Strength, - Energy and Beauty--Through - Breath Control - - By EDWARD LANKOW - - Leading basso with the Boston, Metropolitan and - Chicago Opera Companies. World-renowned - singer and teacher of the new science - of controlled breathing - - LESSON II - - Controlled Breathing as a Means of Exercise - - CORRECTIVE EATING SOCIETY, Inc. - 47 West Sixteenth Street - NEW YORK CITY - - - - - Copyright, 1922, - Corrective Eating Society, Inc. - - - - -_LESSON II_ - -Controlled Breathing as a Means of Exercise - - -Many theories concerning the art of breathing have been exploited in -recent years. Numerous books dealing with the subject have been offered -to the public. The net results, however, have been unsatisfactory. The -appeal of this propaganda has met with comparatively little response. -The truth as to the importance of right method in breathing may have -been presented, but it has remained valueless, since it has not been -accepted and acted upon by those to whom it was addressed. Perhaps in -great measure the fault lies in the fact that the various advocates of -breath-systems have been too vague in their teachings, have expounded -the theory rather than the practice. - -It is for this reason that I have been at pains to describe all -necessary exercises in such detail as to make the practice of them -simple and easy for every reader, I have arranged them in such order -as to make sure a rapid progress toward perfect breath-control, with -its consequent increase in health, beauty, efficiency and happiness. - -It seems, indeed, difficult to impress on anybody not familiar with the -wonderful advantages of correct breathing, a full recognition of the -vital bearing breath-control has on the well-being of the individual. -Air is too ridiculously cheap to be much respected by most persons. -And, too, breathing is ordinarily automatic, requiring no thought. -Naturally enough, then, most persons give it no attention, since they -have no realization of its importance. - -Nature has provided that all great things should be essentially simple. -It is thus with the process of breathing, which is the chief vital -functioning of the body. - -An ancient philosopher has said: - -“The more we desire to have that which is superfluous, the more we meet -with difficulties; the more necessary the thing is for living beings, -the more easily it is found and the cheaper it is: air, water and food -are indispensable to man. Air is most necessary, for if man is without -air a few moments he dies, whilst he can be without water a day or -longer. Air is undoubtedly found more easily and is cheaper than water. -Water is more necessary than food, and is proportionately cheaper; and -so on, as to the different kinds of food and luxuries.” - -Note well the undeniable fact as asserted by the philosopher, that air -is of the first importance. - -If air had to be paid for, or if only a very limited amount were to be -distributed to each consumer, there would be an instant and universal -recognition of its supreme value. Its restriction would compel every -individual to appreciate the unique worth of the true Elixir of Life. - - -What Mortality Statistics Teach Us - -According to statistics of the United States census, the annual death -rate from all causes is one million. Of this number, four hundred -thousand died from diseases of the lungs. The figures demonstrate -that two persons, at least out of every five, come to their death -prematurely--and from a preventable cause. - -Another aspect of the truth is gaining wider recognition day by day -throughout the civilized world. This has to do with the appreciation -of fresh air as a fundamental of health. There has been a remarkable -awakening to this effect within a generation. Today, the preferred -treatment of consumptives demands that they shall live out of doors -if possible; the windows in the hospitals are seldom closed; sleeping -porches are built wherever space permits. - -It is unfortunately true, however, that there has been little -advancement in general knowledge as to the science, the art, and -practice of correct breathing. Yet, I have been surprised and -gratified by the eager attention of those friends to whom I have made -explanations and given exhibitions during the last few years. Without -an exception, these friends have manifested a keen desire to learn the -secrets of breath-control and to win for themselves the benefits thus -conferred. - -In order to broaden my knowledge and to render it exact, I have -made serious studies and experiments through a term of years. I am -convinced that if, instead of gymnasiums, institutions were established -for training in the development of breath-control, the grim death-toll -of one million for one year in our country would dwindle amazingly. - - -The Gymnastics of Breathing - -You must always remember that the correct carriage of the body during -the period of the breathing exercises is a factor of great importance, -since the lungs function variously in accordance with different -postures of the body. - -After the fundamental principles of deep breathing are mastered, the -next step is to connect it with different exercises, respectively, of -the arms, the legs, the trunk, and the head. At first it will be found -somewhat difficult to combine attention to the various parts concerned, -but the ability to do this will be readily mastered by practice. - -The point involved is that the muscles of the chest have a reflex -action on other muscles. For instance, when the lungs are full of air -all the cells are inflated to the utmost, the chest is stretched, the -diaphragm is drawn down. The various muscles of the chest, of the back -and of the abdomen are in a state of high tension. This tension should -last only during the time in which the breath is held. Moreover, care -must be taken that it shall not influence any other muscles besides -those directly concerned. - -When you exercise the arms rhythmically while the breath is being -held, such movement of the arms must not be permitted to influence -the breath. The result to be striven for is an intelligent control -of the muscles, so that the various groups shall be made to act -independently. Every school of gymnastics seeks to attain the same -end--with a difference: In this system of breath-control, the lungs are -trained--the chief requisite for all health, beauty and vigor. - -And now that we have given this much of attention to the “Why?” let us -go forward to the “How?” of breath-control. - - -Preparation for the Exercises - -The clothing should be loose, especially around the neck and chest. It -is advisable, when convenient, that the collar should be removed for -the duration of the exercises. The buttons of the coat and vest, too, -should be unfastened. (After a short time it will be found that these -buttons must be placed nearer the edges of the garments.) - -The girl or woman who wishes to get the best results from these -exercises should be sure to have no clothing on that may bind her about -the waist, constrict her diaphragm, or press upon her abdominal muscles. - -It is almost superfluous to say that she should never attempt her -exercises without, at least, first divesting herself of her corset--if -she wears corsets. It is better to wear merely the comfortable union -suit that so many sensible girls and women now wear. For this affords -perfect freedom of movement and permits every muscle to be properly -tensed and relaxed by the deep breathing exercises, and the gymnastic -movements that accompany them. - -The first requirement throughout all the exercises is a preliminary -releasing from the lungs of the old, dead air, which is a continual -source of self-poisoning. This accumulation must be driven out from -the points of the lungs before the new breath is taken. It is repeated -also on the conclusion of all the exercises. It must never be neglected. - - -The Cleansing Breath - -EXPLANATION IN DETAIL - -This exercise prefaces and ends every exercise in breathing. By -prefacing an exercise, it makes space in the lungs for a capacity -volume of new breath; by ending an exercise, it serves the important -function of relaxing the whole body. It should be studied very -carefully. - -Exhale (blow out) energetically, saying “ss” between the teeth. -Exaggerate the hissing sound of “s”. This protects the throat. While -doing this, bring shoulders and head forward as in Photograph 1 (a). -This helps to press out that air which is never entirely removed from -the lungs. We call this the residual air. - -After exhaling all you can, begin the second part of this exercise by -doing the opposite. Inhale slowly through the nose, gradually bringing -the out-stretched arms overhead, performing a circle; also bring head -and shoulders back, filling the lungs in all parts to great capacity. -See Photograph 1 (b). Pause for one or two seconds, and relax suddenly. -This is difficult to do correctly. To relax suddenly means to relax -with a crash--the breath escapes at once, the arms fall, the knees bend -and all this must take place together. With well-opened mouth you say -“Ha!” to help make the breath escape quickly. - -This very important sudden relaxation may lack snap and precision at -first, but after a few days the mind will become trained to its action. -After this relaxation take two shorter breaths in the same way then -pause before repeating. - - -The Cleansing Breath - -IN CONDENSED FORM - -Position: Erect, with arms at side. - - (a) Exhale (blow out) quickly, saying “ss.” See Photograph 1 (a). - - (b) Inhale through nose, lifting arms to front. - - (c) Hold breath as in position, Photograph 1 (b). - - (d) Exhale suddenly “Ha,” bringing arms down to sides. - - (e) Two short cleansing breaths. Pause ten seconds before repeating. - -Ordinarily, do this exercise six to eight times, with pauses between. - - -The Short Controlled Breath - -EXPLANATION IN DETAIL - -Exhale first as shown in Photograph 1 (the cleansing breath). This -precedes every exercise. - -After the cleansing breath, inhale through the nose, while placing -the hands lightly on hips, as in Photograph 2. Hold the breath a few -seconds and open the mouth. Do not permit any breath to escape. The -opening of the mouth proves to yourself that there is no contraction -at the throat; instead, the diaphragm is holding the breath. Now, -exhale, saying “ss” between the teeth, with relaxed throat. It is very -important to observe that the chest is held high for the first half of -expiration. Then let it quickly sink with the breath, and take two or -three quick cleansing breaths. - -Observe that the shoulders do not rise while inhaling--that you really -inhale, not that you stretch the chest muscles and lift the shoulders, -as I have seen even athletes do, when asked to take a deep breath. -Besides opening the mouth during the period of held breath, it would be -well to turn the neck several times to prove its freedom from tension. - - -The Short Controlled Breath - -IN CONDENSED FORM - -Position: Erect, with arms at sides. - - (a) Exhale as in Exercise One, saying “ss.” - - (b) Inhale through nose, placing hands on hips as in Photograph 2. - - (c) Hold breath one to four seconds; open mouth. - - (d) Exhale “ss” first holding chest high, then letting it sink slowly - with breath. - - (e) Two to three cleansing breaths. Pause before repeating. - -To be done five or six times with pauses. - - -The Climax Breath - -EXPLANATION IN DETAIL - -This exercise is the most difficult of all breathing gymnastics, and -should not be attempted by the sick. It requires great endurance. Even -an athlete should not attempt it, until the others are well in hand. - -The first part is exactly like the exercise marked “The Short -Controlled Breath.” But in the second part, instead of expelling the -air suddenly, you proceed to exhale very slowly (after holding the -breath a few seconds). Care should be taken to see that the upper chest -is held high as long as possible while exhaling. With the last atom of -breath leaving the lungs, drop (relax) the shoulders and whole frame. -Quickly take two or three more cleansing breaths to quiet the heart and -lungs. - -When one is ready for this strenuous exercise, it becomes a great force -for building breadth and depth to the chest, and new inner vitality. - -During the first few weeks one performance of this exercise is enough -for the day. After the second month, two exercises per day, fifth -month, three exercises per day, etc., very gradually increasing the -number. - - -The Climax Breath - -IN CONDENSED FORM - - (a) Exhale “ss.” - - (b) Inhale slowly. “Hiss” through smallest opening of lips and closed - teeth. Place hands on diaphragm, as in Photograph 3. - - (c) Hold breath several seconds. - - (d) Exhale slowly “ss” through small opening of lips and teeth. - - (e) Several cleaning breaths. =Long= pause. - -This is never to be performed more than twice at one time, during the -first two months. - -With girls or women who are inclined to stoutness, it may sometimes -be well to place the hands immediately under the busts--slightly -supporting the breasts--instead of on the hips. - -It will be found that the “relaxing” movements can thus be performed -with more comfort--until such time as the muscles supporting the busts -gain in strength and elasticity. - -Care should be taken at first not to take in too much breath, nor to -hold the breath too long. This matter, however, is entirely individual. -Naturally, a greater amount of care must be exercised by a delicate -child or by a consumptive than by a healthy youth. - -And right here it should be emphasized that, if you are a business man, -sitting for long hours every day at a desk, you should, in order to -derive the maximum amount of good from these breathing exercises, plan -to stand up, near the open window and spend a few minutes practicing -some of these simple exercises. - -You will often find that what you thought was the fatigue of overwork -is nothing more or less than staying too long in a close atmosphere, -and making an insufficient use of your organs of respiration. - -The feeling of freshness these exercises will impart, the increased -vigor and the enhanced clearness of mind that will come to you, will -prove a grateful source of surprise. - -Many men, formerly in the habit of visiting for a cocktail, take a few -deep breaths in this scientific manner. They claim that this Fresh Air -Cocktail is better than any coffee or liquor stimulant. And it can be -certain that nothing but good effects can ever follow it. - -By this system of breathing you can build up a wonderful physique. You -can become strong and active, and have a superabundance of health and -vitality--and without spending more than a few minutes a day at your -breathing exercises. After a short time the _habit_ for slow, deep -breathing is formed, and as with all habits, it requires no attention -whatsoever. - - -Hints for Controlled Breathing - -It should go almost without saying that to get the _best_ effects from -air you should breathe the purest air obtainable. - -Air which is full of dust particles, for instance, may be actually -irritating to the delicate mucous membrane that lines the nose, throat, -bronchial tubes and air cells of the lungs. - -This dust contains particles of organic matter derived from the -excrement of horses and dogs, from dried atoms of offal and decaying -vegetable matter, or from dried mud impregnated with urine. - -Indeed, it is very largely upon these particles that the -micro-organisms--arch enemies of mankind as well as of animal kind--are -carried on their errand of destruction. - -These micro-organisms are most abundant in the air of inhabited -rooms--and the more people in the room the greater the number of -microbes present. - -So don’t be afraid of open windows--day or night. Remember Florence -Nightingale’s quaint observation, “Windows are made to be opened.” - - -Always Breathe Through the Nose - -It should be remembered, also, that so far as possible, all inhalation -of air should be through the nose. This is for two very important -reasons. - -First, the fine hairs lining the nasal passages act as a sieve through -which the inspired air is strained. - -Further than this the lower turbinated bodies in the nose, and the -lower half of the middle turbinates are covered with tiny cells -(ciliated tissue) protruding from the membrane covering of the -turbinates. - -These cells catch and hold any particles of dust or other matter that -may have slipped through the hair screen of the nostrils. Thus dust, -germs and other harmful material are removed from the air currents, and -prevented from reaching the lung cells. - -The next most important reason is that the chambers of the nose, with -their wonderfully rich blood supply, act as temperature regulators. - -If you breathe air at zero temperature through the nose it is actually -warmed to body temperature before it passes into the bronchial tubes. - -If you were to breathe desert air, or the air of a blast furnace heated -to 130 degrees--this superheated air would be cooled approximately to -body temperature before it was passed into the lung cells. - -If there is a tendency to breathe through the mouth, this will be -manifested most decidedly at night, when you are asleep, and the -muscles are relaxed. - -If you find that you are in the habit of sleeping with the mouth -open--awakening in the morning with a dry, harsh throat, it might be -well to adopt the device which Dr. William H. Fitzgerald introduced to -the medical profession almost 20 years ago. - -This consists merely in applying a small piece of surgeon’s adhesive -plaster over the closed lips, keeping them closed during all the hours -of the night. - -The court-plaster can be applied lengthwise over the lips; or it can -be pasted across the lips, holding them firmly in the closed position. -Many find the latter method the most practical. - -The more fresh air you can get in your home, your office or school or -workshop, or wherever you may have to spend your day time--the better -off you’ll be. - - - - -TRANSCRIBER’S NOTES: - - -Italicized text is surrounded by underscores: _italics_. - -Emboldened text is surrounded by equals signs: =bold=. - -Obvious typographical errors have been corrected. - -References are made in the text to photographs, although no photographs - appear in the original. - - - - - -End of the Project Gutenberg EBook of The New Science of Controlled -Breathing, Vol. 2 (of 2), by Edward Lankow - -*** END OF THIS PROJECT GUTENBERG EBOOK CONTROLLED BREATHING *** - -***** This file should be named 61945-0.txt or 61945-0.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/6/1/9/4/61945/ - -Produced by Charlene Taylor, David E. 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