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GET MY BOOK The BREATH is the WORK. This book can change your life. This book is for you if you: - are a Martial Artist - are an Athlete - train for Strength & Conditioning - are a Human Movement Specialist - want to enhance your Health & Wellness

You can purchase the book at our Store (or use the buttons at the top and bottom of this page). Here you can get an ePub (for non kindle ebook readers), PDF, or paperback version of the book. Or you can purchase the book at Amazon. Here you can get a Kindle or paperback version of the book. Enter your email address below to get upcoming companion videos for exercises in the book, as well as staying informed about updates on the book and breathwork training.
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BreathWork :: the Forgotten Element

As you have likely surmised by now - breathing, or "breathwork" - is a foundational element of training at IMMA. It is part of every domain of practice and program. It goes far beyond what many contemporary breathing techniques offer. To understand the depth, breadth and the phenomenal results you can achieve, be sure to get this book, and to explore the breathwork classes offered. Systema Pillars: Breathing - Relaxation - Freedom of Movement - Structure Notable Quotes on the Power of Breathing: “Breathing has the most profound implications on your performance and well-being – far greater than even most professional coaches realize. And getting oxygen to your cells is only a small part of it. Remarkably, martial artists developed state-of-the-art breathing techniques centuries before scientists were able to understand and validate them.” -- Pavel Tsatsouline "Control the breath, control the body." -- Mark Reifkind "If you can't breathe in a position, you don't own that position. You can't survive in that position." -- Gray Cook “Breathing is the bridge that connects your psyche and your physiology.” -- Vladimir Vasiliev

Book Review

By Dr. Mark Cheng, former Black Belt Magazine Contributing Editor, StrongFirst Master SFG Instructor The martial arts are truly a mixed bag. There are schools, styles, systems, & such that feature all sorts of different practices that can focus on sport, physical culture preservation, self-defense, combat efficacy, or holistic longevity. Systema is one of the rare few that comfortably encompasses the latter four in the most ideal means possible. According to some, Systema was born of the Soviet era, when the Soviet Union brought its best & brightest fighters and martial artists to Moscow to study their methods & principles, combining and systematizing the “best practices” in all ways outside of martial sport. According to world-class expert, Martin Wheeler, however, Systema is less of a martial art and more of a healing art, allowing the practitioner to explore and address deficits by studying his/her own breath, tension, & posture in relation to oneself and a variety of other challenging environments. One of Wheeler’s senior students, Michael Muckin, certified under legendary Special Operations operatives and Systema co-founders, Vladimir Vasiliev and Mikhail Ryabko, and himself a US Marine Corps veteran, has studied a tremendous array of different martial arts (many of which he holds instructor-rankings in) before finding Systema and immersing himself in its study. Breath work, as opposed to simply breathing, is an intrinsic part of innumerable different martial arts and training traditions around the world. From the Shaolin monks to Soviet Spetznaz operators, the insiders know that what’s oft overlooked by the average person is what holds the keys to the kingdom to the initiated. In this outstanding opus, Michael takes the reader through a careful explanation and examination of what makes breathwork such an immensely powerful tool and how to harness that potential. From taking biological processes and making them accessible to the non-scientifically educated person, to connecting dots between natural patterns and complex human physiology, to illustrating the depths to which the ancients esteemed breath with quotes from classical texts, and finally breaking down the progressions and purpose behind Systema breathwork practices, The Breath is the Work is one of those books that a serious student of health, high performance, healing, and humanity will read over and over and over again, discovering something new & valuable with each & every encounter.

Book Sections

Body
The physiology of the cardiorespiratory system and the mechanisms and processes of breathing are reviewed in great detail. The impact of exercise and breathing upon the body's systems are introduced. You learn that you do indeed breathe with your entire body.
Mind
Metaphysical explorations of breathing ensue. The act of breathing is examined in the context of the world in which we live. Breathing's direct effects on consciousness and how we interact with our perceptions of consciousness are also covered in detail.
Spirit
Religious and spiritual aspects of breathwork are presented. Many breathing techniques are rooted in ancient religious or spiritual practices. Breathwork as an element of a spiritual practice exists for those that desire this path.

Work

Dozens of breathing techniques, exercises and drills are presented as a framework with an overarching menu and many select recipes (as an analogy). I assure you these exercises are unique in the realm of "breathwork" and are designed to modify your psyche and replace your operating system.
Results
Ample evidence from academic, research and practitioner's materials is offered to support the book's thesis - demonstrating the efficacy and magnitude of change possible by adherence to a regular breathwork practice.

Table of Contents / Outline

You can check out the top-level chapters and overall flow of the book in this image.

Excerpts from the Book...

Enjoy select samples from the book below: From the Preface:This book contains my synthesized knowledge of breathwork and breathing practices, collected and collated over a 40+ year journey across the martial arts, military service, executive protection, strength and conditioning, and spiritual practices. This book unlocks new capabilities for you to explore in the realms of physical performance, stress management, martial skill, and health and wellness....
... From the Introduction: The thesis of this book is simple, offering profound promise: the breathwork and breathing practices contained herein – implemented as described – will change the practitioner across physiological, psychological and spiritual domains. The principles, concepts, methods and techniques provided are structured to accomplish these goals. Ample evidence, in the form of research and scientific findings, as well as experiential examples, of the validity of these changes is provided. ... ... From the Physiology and the Mechanics of Breathing chapter: Respiration occurs at four locations within the human body. One can be fully aware of the first and second locations. Over time, with training and practice, one can attain awareness of all locations. Those locations are:1. At the nose and mouth2. At the lungs and heart 3. Capillary transfer of O2 into cells and removal of CO2 from the cells 4. Cellular metabolism of O2 and CO2 External and Internal RespirationAs we inhale from the nose or mouth (we will discuss the preferred method later), air enters the lungs. The lungs perform a dual exchange of gas: a) diffusion of oxygen (O2) into the blood stream, and b) diffusion of carbon dioxide (CO2) from the blood stream into the lungs. This process is known as external respiration. From the lungs – and via the heart – blood carries the diffused oxygen to all cells in the body via the arterial system. At the cells, another dual transfer of gas occurs: oxygen is diffused into the cells from the arterial blood supply, and carbon dioxide is diffused from the cells back into the blood. This dual diffusion occurs via the capillaries, which act as the bridge between the arterial and venous systems. The CO2 is carried back to the lungs – via the venous system – and exhaled via the nose or mouth. The blood-to-cell transport, and dual-gas diffusion at the cells, is known as internal respiration. Finally, the cellular metabolic process of consuming oxygen and releasing carbon dioxide can be called cellular respiration. So we see that breathing goes far deeper than merely inhaling and exhaling. And that we do indeed, quite literally, breathe with our entire body. ... ... From the Spiritual Aspects of Breathing chapter: There are two important characteristics of breathwork training to discuss in this section: diligence and honesty. Diligence is no surprise, as this trait is applicable to any talent or skill one wishes to attain; you must be willing to “put in the work” and be disciplined in your training. Honesty is where breathwork becomes uniquely personal and transformational to your growth as a human being. Applying diligence and honesty to your work opens the door to transformation, and the opportunity to “Know thyself” – which is one of the mottos of Systema. ... ... From the Systema Breathwork chapter: Outline of the breathing exercises/techniques section: The 7 Principles of Breathing 4 Levels of Breathing Breathe with Lightness Circular Breathing Gradient Breathing Breath Holds & Recovery ------- The Framework: Tension & Relaxation Exercises Breathing & Movement Techniques for Health Indicators & Healing Advanced Breathwork (Note: this section contains over 40 breathing techniques, exercises and drills - each of which has multiple possible variations of execution.) ... ... From the Changes Wrought From Breathwork chapter: When a deficit of oxygen is detected at the cellular level, a protein complex builds up within the cells; this complex has been labeled hypoxia inducible factor, or HIF. When HIF increases within the cells, one of the effects triggered is activation of a gene that produces the erythropoietin (EPO) hormone. EPO signals the body’s bone marrow to create more red blood cells and even new blood vessels, thereby amplifying the body’s ability to transport and deliver oxygen, thus enhancing diffusion and perfusion capacity. These sensors exist and operate at each individual cell.
Although a priori observations have shown that prolonged (controlled) hypoxia does in fact lead to more red blood cells – this new research was able to pinpoint the biochemical pathway that produces this condition, and further validates that controlled hypoxia – i.e. breath holds – delivers measurable, tangible benefits to the practitioner. EPO activation is a response to hypoxia. Hypoxia can be caused by multiple activities or conditions. In our context, the most obvious form of hypoxia is breath-holds. However, hypoxia can also be induced by physical activity. The body does not seem to differentiate between the causes, and generates EPO via HIF. A unique aspect of Systema breathwork is combining these triggering activities – i.e. breath-holds and physical activity – to further enhance the HIF/EPO activation and subsequent benefits.
Breathwork can therefore stimulate the activation of the epigenetic HIF/EPO response and subsequent pathway. ... ... From the Connecting the Dots chapter: And finally, recall the title of this book: The Breath is the Work. “Work” is used in a very literal sense. Effort must be put forth. You must place yourself outside of your comfort zone. Breath holds are challenging. The combination of breathing techniques and exercises and movement is challenging. This is by design. This is how the changes are activated and real growth occurs, which can now be cited with scientific observations. Why am I over-emphasizing the “work” and “effort”? To distinguish this type of breathwork from deep breathing and so-called conscious breathing. While deep breathing and conscious breathing may feel good (and they often do), they offer temporary respite, and they do not induce the profound changes expected from a diligent and prolonged breathwork practice. Nothing worth having comes easy. Do the work and reap the benefits. Along the way, you may come to a point where you “Know Thyself…” It is my sincere wish that you do. ...

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