Systema Breathing: A Comprehensive Guide with Let Every Breath PDF
Let Every Breath: A Guide to Systema Breathing
Have you ever wondered how some people can perform amazing feats of strength, speed, and skill, while staying calm and relaxed under pressure? How they can endure extreme conditions, heal from injuries, and overcome fear and pain? How they can achieve a state of balance and harmony in their body, mind, and spirit?
let every breath pdf download
If you are curious about these questions, then you might be interested in learning about Systema breathing. Systema breathing is a unique method of breathing that is based on the ancient Russian martial art of Systema. Systema breathing can help you improve your health, fitness, performance, and well-being in all aspects of life.
In this article, we will explain what Systema is, what Systema breathing is, why it is important, and how you can practice it. We will also share some of the benefits that Systema breathing can bring to your physical, mental, and spiritual health. By the end of this article, you will have a better understanding of how to let every breath enhance your body and your soul.
Introduction
What is Systema?
Systema (Система) is a Russian word that means "the system". It refers to a comprehensive system of training that covers all aspects of combat and survival. Systema originated from the ancient traditions of the Russian warriors, who developed their skills through centuries of warfare and hardship. Systema was later refined and adapted by the Russian special forces, who used it for covert operations and counter-terrorism.
Systema is not a style or a technique. It is a set of principles that can be applied to any situation or environment. Systema teaches how to use natural movements, breath, relaxation, structure, and awareness to deal with any threat or challenge. Systema also teaches how to avoid or escape from conflict, how to heal from injuries or illnesses, and how to develop one's physical, mental, and spiritual potential.
What is Systema breathing?
Systema breathing is one of the core elements of Systema training. It is a way of breathing that follows the natural rhythm and flow of the body. Systema breathing does not rely on any specific patterns or techniques. Instead, it adapts to the needs and conditions of the moment. Systema breathing teaches how to breathe freely, fully, smoothly, and deeply in any situation.
Systema breathing is not just a physical exercise. It is also a tool for self-awareness, self-regulation, and self-transformation. Systema breathing helps to connect the body, mind, and spirit, and to harmonize them with the environment. Systema breathing also helps to access and activate the hidden reserves and abilities of the human organism.
Why is Systema breathing important?
Breathing is the most basic and essential function of life. Without breathing, we cannot survive for more than a few minutes. Breathing is also the link between the conscious and the subconscious, the voluntary and the involuntary, the external and the internal. Breathing affects and reflects our physical, mental, and emotional state.
Unfortunately, most of us do not breathe properly. We breathe shallowly, irregularly, tensely, and inefficiently. This leads to a variety of problems, such as poor health, low energy, chronic stress, impaired performance, and reduced quality of life. By learning how to breathe correctly, we can improve our health, vitality, mood, and well-being.
Systema breathing is important because it teaches us how to breathe in a natural and optimal way. It helps us to restore and maintain our natural breathing capacity, which is often diminished by modern lifestyle factors such as pollution, sedentary habits, bad posture, and emotional tension. It also helps us to enhance and expand our breathing capacity, which can unlock new levels of physical, mental, and spiritual potential.
The Principles of Systema Breathing
Relaxation
The first and most important principle of Systema breathing is relaxation. Relaxation means letting go of any unnecessary tension or resistance in the body and mind. Relaxation allows the breath to flow freely and smoothly throughout the body. Relaxation also enables the body to absorb more oxygen and energy from the air.
To practice relaxation, we need to become aware of our tension and release it. We can do this by scanning our body from head to toe, noticing any areas that are tight or stiff, and consciously relaxing them. We can also use our breath to help us relax. We can exhale with a sigh or a sound, letting go of any stress or negativity. We can inhale with a smile or a positive thought, filling ourselves with calmness and joy.
Continuity
The second principle of Systema breathing is continuity. Continuity means maintaining a constant and uninterrupted flow of breath. Continuity prevents any gaps or pauses in the breathing cycle that can disrupt the balance and harmony of the body and mind. Continuity also ensures that the breath is always available and ready for any action or reaction.
To practice continuity, we need to avoid holding or forcing our breath. We can do this by observing our natural breathing rhythm and following it without interference. We can also use our movement to help us maintain continuity. We can synchronize our breath with our movement, inhaling when we expand or open up, exhaling when we contract or close down.
Control
The third principle of Systema breathing is control. Control means being able to regulate and adjust our breath according to our needs and conditions. Control allows us to adapt our breath to different situations and challenges. Control also enables us to influence our physical, mental, and emotional state through our breath.
To practice control, we need to experiment with different aspects of our breath. We can do this by changing the speed, depth, volume, duration, direction, or location of our breath. We can also use our intention to help us control our breath. We can direct our breath to specific parts of our body or mind that need attention or improvement.
Awareness
The fourth principle of Systema breathing is awareness. Awareness means being conscious and attentive of our breath at all times. Awareness allows us to monitor and evaluate our breath quality and quantity. Awareness also helps us to connect our breath with our environment and surroundings.
To practice awareness, we need to focus on our breath sensations and feedback. We can do this by feeling how the air enters and exits our nose or mouth, how it fills and empties our lungs or abdomen, how it moves or vibrates in different parts of our body. We can also use our senses to help us enhance awareness. We can listen to the sound of our breath or the ambient noise around us; we can smell the aroma of the air or the scent of nature; we can see the color of the sky or the shape of the clouds; we can taste the flavor of the air or the food in our mouth; we can touch the texture of the air or the surface beneath us.
The Exercises of Systema Breathing
Basic breathing exercises
```html Mental benefits
The mental benefits of Systema breathing are also numerous and varied. They include:
Reduced stress and anxiety: Systema breathing activates the parasympathetic nervous system, which calms the body and mind. It also helps to lower the levels of cortisol, the stress hormone, and to increase the levels of endorphins, the natural painkillers and mood boosters.
Increased focus and concentration: Systema breathing enhances the oxygen delivery and energy production in the brain. It also helps to improve the function of the prefrontal cortex, the area of the brain responsible for executive functions such as planning, decision making, and attention.
Greater creativity and intuition: Systema breathing stimulates the activity of the right hemisphere of the brain, which is associated with imagination, insight, and intuition. It also helps to balance the activity of the left and right hemispheres of the brain, which are associated with logic and creativity respectively.
Spiritual benefits
The spiritual benefits of Systema breathing are perhaps the most profound and subtle. They include:
Deeper connection with yourself and others: Systema breathing helps you to become more aware of your inner state and feelings. It also helps you to empathize and communicate better with others. It also helps you to develop a sense of gratitude and compassion for yourself and others.
Higher awareness and consciousness: Systema breathing helps you to transcend your ordinary state of consciousness and to access higher states of consciousness. It also helps you to experience a sense of unity and oneness with all that is.
Inner peace and harmony: Systema breathing helps you to achieve a state of balance and harmony between your body, mind, and spirit. It also helps you to align your breath with your purpose and your values. It also helps you to find meaning and joy in life.
Conclusion
In conclusion, Systema breathing is a powerful method of breathing that can improve your health, fitness, performance, and well-being in all aspects of life. By practicing Systema breathing regularly, you can learn how to let every breath enhance your body and your soul.
If you are interested in learning more about Systema breathing or other aspects of Systema training, you can visit the official website of Systema Headquarters at https://systemahq.com/ or find a certified instructor near you at https://systemahq.com/instructors/.
You can also check out some of these books and videos that explain more about Systema breathing:
Let Every Breath... Secrets of the Russian Breath Masters by Vladimir Vasiliev
Breath for Internal Control by Konstantin Komarov
Breathing for Warriors by Belisa Vranich
Systema Breathing by Vladimir Vasiliev
Breathwork by Valerie Moselle
We hope that this article has inspired you to try Systema breathing and to experience its benefits for yourself. Remember that breathing is not just a physical function, but a tool for self-awareness, self-regulation, and self-transformation. As Vladimir Vasiliev says: "Breathing is life itself."
FAQs
What is Systema?
Systema is a comprehensive system of training that covers all aspects of combat and survival. It is based on the ancient traditions of the Russian warriors and the modern adaptations of the Russian special forces.
What is Systema breathing?
Systema breathing is a unique method of breathing that follows the natural rhythm and flow of the body. It adapts to the needs and conditions of the moment. It connects the body, mind, and spirit, and harmonizes them with the environment.
What are the principles of Systema breathing?
The principles of Systema breathing are relaxation, continuity, control, and awareness. They guide how to breathe correctly and efficiently in any situation.
What are the exercises of Systema breathing?
The exercises of Systema breathing are divided into three categories: basic, advanced, and special. They teach how to breathe more creatively and dynamically in different situations and conditions.
What are the benefits of Systema breathing?
The benefits of Systema breathing are physical, mental, and spiritual. They include improved health and immunity, enhanced performance and endurance, faster recovery and healing, reduced stress and anxiety, increased focus and concentration, greater creativity and intuition, deeper connection with yourself and others, higher awareness and consciousness, and inner peace and harmony.
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