The aim of these exercises is to open up the breathing space, enable fuller and deeper breathing, improve blood circulation and mobility in the chest area, and synchronize breathing with body movements. They gently invigorate the entire body. Blockages in the chest area can be released. Furthermore, the exercises strengthen attention and calm the mind.
The Four Breath Openers
Preparation:
The feet are parallel to each other, shoulder-width apart. The knees are relaxed and slightly bent. Jaw and shoulders are relaxed. Breathe in through the nose and out through the mouth. The eyes are relaxed and open. Remain relaxed as long as you practice. The tongue is gently placed behind the incisors against the palate.
Execution:
Perform each of the following four exercises 3 times. You can also watch the sequence of the presented (and other) exercises as a video on my health blog.
Step 1
Place hands one over the other approximately 1.5 cm below the navel (starting position) ➊.
As you inhale, bring the bent arms in front of the body with palms facing upwards to about 10 cm above the head.
As you exhale, bring the arms in front of the body with palms facing downwards back to the starting position.
Step 2
While inhaling from the starting position, bring the arms upwards in front of the body, with palms initially facing upwards and fingers pointing towards each other. As you move upwards, place the backs of the hands together and point the fingers upwards. Then, in front of the forehead, rotate the hands so that the palms first face each other and then forward, and extend the arms above the head.
As you exhale, the hands separate, the palms turn outwards ➋, and the arms are brought back down in an arc. The arms are not fully extended. The palms initially face downwards and then backwards.
Step 3
From the starting position, as you inhale, raise the slightly extended arms sideways in an arc to shoulder height, then bend the elbows. The palms initially face forward ➌ and then turn upwards.
Above the head, the arms form a kind of semicircle, with the fingers of both hands coming together and lightly touching.
As you exhale, bring the bent arms in front of the body with palms facing towards the body, moving downwards back to the starting position.
Step 4
As you inhale, bring the bent arms in front of the body with palms facing upwards to chest or shoulder height.
As you exhale, press the palms sideways against imaginary walls ➍ and then return the hands to the starting position.
At the end of the exercise sequence, you can close your eyes for a moment and feel within yourself.
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