We do not want this matter of breathing to be a theory in any sense. We want it to be strictly practical. There is too much involved in it for us to treat it lightly, or to pass it by merely as a theory. We therefore ask you, Are you breathing right? Are you exercising only the muscles of the abdomen and diaphragm in your regular breathing? Examine yourselves and see.
An easy way to determine whether or not you are breathing correctly is to place one hand on the upper part of the chest, and the other on the point of the abdomen, and see which one moves. If only the upper hand moves, your breathing is altogether wrong. If only the lower hand moves, your breathing is partly right and partly wrong. You must train yourself to breathe so that only the lower hand will move.
Again: put your hands upon the sides. If they move out and in, except slightly and as a result of the full abdominal motion, you are breathing wrongly. Train yourself so that when you breathe, in regular breathing, there shall be visible only the motion of the abdomen.
Breathe so that in deep, long, full inspirations, there shall be only the abdominal motion, followed by the rising of the ribs in the expansion of the chest, as explained above. The motion of the abdominal muscles is the foundation and key of all.
Do not say you cannot bring yourself to it. By diligent and persevering effort you can; for the Testimony says so, and it is so. If you have no teacher, you can train yourself by following "a few simple rules." We give a few:
Fill the lungs as full as possible, any way that you can; then hold your breath, and force all downward. This will help to get the diaphragm in motion.
To help the abdominal muscles to their proper motion, place the thumbs backward, on the sides at the top of the hip-bone, and knead the abdomen with the hands. When you have once acquired the proper motion, it will soon go easily enough, and at last it will become so natural that it will go on of itself.
But be sure that you get the right motion. That is, when the breath goes in, the muscles of the abdomen must swell out; and when the breath goes out, the muscles of the abdomen must draw in. You will have to watch this carefully, or you will get it going just the reverse of the right way. I have known many to do it. It is not enough that the abdomen should move out and in. It must do so at the right time and in the right way.
Take a good stiff stick; place it across the back, with the ends in the bend of the elbows. Hold it tightly, and bend the body to the right, to the left, and backward; stand stiffly, and turn the body right and left. Do not practice too long at once, especially at first.
1. Inhale: Breathe deeply, forcing the abdominal muscles outward.
2. Exhale: Breathe out; let the abdominal muscles sink as much as possible during exhalation.
3. Full Breathing: Inhale slowly, and exercise the will upon all parts of the body simultaneously. This is but an intensified form of what should be the natural habit of breathing.
4. Exhale slowly: exercising the will, the same as above.
5. Prolonged Breathing: Prolong the exercise of full breathing.
6. Effusive Breathing: Inhale naturally until all parts of the lungs seem to be filled; then give out the breath in the sound of the letter "h," as gently and gradually as possible, until the lungs are empty.
7. Expulsive Breathing: Inhale as in full breathing, and expel the air forcibly, but gradually, upon the sound of the letter "h.".
8. Explosive Breathing: Take full breath; expel suddenly, and with force, in a whispered utterance of the word "ha.".
Position: In No. 1 allow the arms to hang by the side, but raise gradually while inhaling. In No. 2 allow the arms to drop gradually while exhaling. In Nos. 3, and 4 place the hands about the waist. In No. 5 allow the arms to hang by the side. In Nos. 6, 7, and 8 take a natural position. Stand erect in all cases.
Caution: Always breathe through the nose, whether inhaling or exhaling. Keep the mouth shut, and thus preserve your health; for the nose will prevent germs from entering the lungs.--Advent Review, March 15, 1898.