Staccato means short, abrupt, and disconnected. Therefore Staccato Breathing consists of a long inhalation and short forceful consecutive exhalations. Each exhalation segment is distinctively separate yet rhythmically part of one flowing out-breath.
Staccato Breathing is like brushing the inside of the body and massaging the inner air channels such as the glottis, trachea, solar plexus, umbilicus, and perineum.
Staccato Breathing is multiple short condensing exercises in one breath. You progressively condense the air into the upper part of the stomach in a series of controlled stages and then release it explosively.
Each time you stop at a particular gate, you can feel the inner force at that spot. Each stop has two major impacts: 1) it strengthens the inner muscles in a specific area, and 2) it compresses and massages the internal organs in progressively deeper scales.
Imagine that you are holding a 15 lb free weight with your right hand curling up to build your biceps, halting at 90, 45, 15 degrees. Each stop functions as isometric weight training at 3 different muscular angles.
How To Practice:
For most people, Staccato Breathing is the most challenging and strenuous method of Power Breathing.
Begin with a few repetitions and work up to 10-15 consecutive repetitions as you become comfortable with this breathing method.
If you are a beginner, for safety and enjoyable experience, practice less than 4 breaths at a time with each breath with 15 second long. Then take a break for 30 to 60 seconds before the next practice.
1. Stand with your feet shoulder width apart and your hands in front of your lower belly. Exhale.
2a. Quickly raise your hands above your head and inhale.
2b-c. Circle your hands quickly downward and outward, exhaling.
3a-c. Repeat steps 2a to 2c.
4. Raise your hands above your head and inhale fully, then hold your breath for 2-3 seconds.
5a. Quickly and forcefully lower your hands to eye level and contract your belly muscles with
the first short forceful exhalation. Imagine that you are contracting the gate of the throat.
5b-f. Continue to exhale and stop at each of the next 4 gates (trachea, Solar Plexus, umbilicus, and perineum).
6. On the 6th exhalation at the Golden Center, hold your breath and hands for 3-5 seconds.
7. While compressing your palms firmly against each other, contract the perineum area.
8. Release the tension in your body and let go.
Staccato Breathing Benefits Performance
The Staccato method chips away stress and helps you feel relaxed by stimulating the vegas nerve. The vegas nerve, branches of which widely spread in the thoracic and abdominal cavities and connect with the brain, is known to activate the relaxation response. It helps you stay calm under stress.
For athletic performance, the Staccato method can be a rigorous way to increase lung capacity and strengthen the core muscles of the torso. It engages the muscles of the upper, mid and lower abdomen in a way that is as intense as doing sit-ups or crunches. It builds the core muscle groups inside out.
Excerpted from book: Power Breathing
…to be continued in PART 4