7 Steps to Change Your Life: Step 1 – Breathing

By Kanta Rudy

Guest Writer for Wake Up World

7 steps

7 teachings

7 minutes per day

7 ways to create a better tomorrow.

Are you willing?

Are you worth it?

Of course, you are!

How many times have you said if I just knew what to do to change my life I would do it?

This article and the ones to follow will assist those who are searching to create stability in their life and offer additional support to those who have already started on that path. We will explore different aspects of human psychology to help each of us find again the connection to ourself. Practical solutions and exercises will be given in each segment.

There is no place to run, there’s no place to hide. Things have changed; we have all been affected in one way or another. Life is different.

This gives us the perfect opportunity to come to know ourselves on a deeper level. Learning to understand our choices instead of repeating automatic behaviors is a huge personal victory which opens space inside us for more self-acceptance. Through this process, we can learn to care for our body and at the same time to make healthy choices which build up our confidence.

Step 1: Breathing

Breathing is one of the tools you currently possess in your toolbox to assist you in your quest for overall health clarity and inner peace.

Breathing is both a conscious and unconscious action. For most of us, breathing has become an automatic response. We inhale and exhale moment by moment, day after day, not even giving it a second thought. As if we have given the job to an outside source. Shortly after we start breathing, the way in which we breathe becomes less important. We have lost sight of the importance of breathing.

Shallow breathing causes the body to remain in a long-term state of stress called fight or flight mode which is counterintuitive to being in balance. Shallow breathing tells the brain to be overactive, creating high beta brain waves. When the human body stays in these high beta brain wave states for long periods of time our bodies remain stressed.

How we feel has a direct link to how we breathe. Any chronic patterns of pain are enhanced with shallow breathing. Long-term stress is also directly related to the health of our immune system, and its ability or inability to function at optimum levels.

The first of our seven steps is therefore fundamental.

Step 1 is learning to breathe.

Learning to use the lungs to create balance.

Learning to use the lungs to maintain health.

Breathing Exercises

Find a time you won’t be disturbed or hurried. Never force the lungs. Can balance be forced? No, it cannot. It can’t be done.

When you start breathing exercises, the depth of breath is not important. What we are after is to slowly and deliberately increase the lung capacity.

Enjoy where you start.

When doing these exercises, relax and connect with your body. Before beginning, take time to unplug and disconnect from the world – it will still be right there when you’re done.

Once you have chosen the exercise for you, do it daily for 7 minutes and for 7 days. After that, you will choose whether you want to continue.

Exercise #1

This exercise will assist in strengthening the lungs and adding more balance to your overall state of mind. Do this in a seated position.

Breathe deeply, inhale and exhale for the same amount.

Continue this breathing until you start to feel things slowing down.

Allow yourself to focus on the physical aspect of bringing oxygen into your lungs. Feel as the breath moves into the lower part of the lungs. Feel the lungs expand as they open. Then exhale fully.

Repeat this process for 7 minutes.

Then relax and breathe normally.

When you’re finished, sit quietly and see how you feel.

Exercise #2

This exercise will assist in strengthening the immune system and clearing stagnant energy out of the lower back. Do this in a seated position with the feet firmly on the floor.

Place your hands on your knees.

Inhale deeply when your lungs are full, bend forward, as you bend forward exhale at the same time.

Allow the body to open and stretch.

Then slowly use your hands to raise your body back to the starting position and begin again.

Repeat this 7 times. Then relax and breathe normally, paying attention to how you feel when you are finished.

Exercise #3

This exercise will assist in expanding the lungs and in quieting the mind so that you can hear your inner voice. Place the body in either a seated or lying position, whichever is most comfortable.

Begin equalized breathing.

Inhale and exhale for the same amount of time. Only this time after a few breaths start increasing the time with each breath.

For example, 2 seconds in, 2 seconds out then 3 seconds in, and 3 out.

Continue this, expanding the count upward. 2-2, 3-3, 4-4, 5-5, 6-6, 7-7.

Stay at the 7-7 rate for 7 minutes, then relax and breathe normally, paying attention to how you feel when you are finished.


Some will read this and think “Wow, that sounds good!” but then put it off until later. Some will take the information and fly. Life changes when you do.

About the author:

Kanta Rudy has been assisting people for more than forty years. He is a spiritual counselor and a Naturopathic Doctor with a Master’s degree in Natural Health, and he is a certified Hypnotherapist. Kanta works with individuals and groups, guiding ones in the area of “spiritual nutrition” and in healing in an enjoyable, playful manner. He has practiced in Los Angeles, California and Puerto Vallarta, Mexico, Luberon France, and currently lives in Athens Greece.

For more information about Kanta go to www.playandheal.com

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