“Correct breathing also performs a constant massage of the internal organs by raising them up and down, thus curing constipation when it is caused by faulty insufficient breathing (as is often the case) which holds the muscles of the abdomen in a static position. Therefore the first thing to do is to make sure that you know how to breathe from the physical standpoint, and how to control the muscle of the diaphragm. This muscle forms the dividing line between the chest and the stomach just below the ribs. Place the fingers upon the diaphragm muscle just below the ribs and under the centre breast bone. In this arched hollow lies the muscle upon which correct breathing depends. Take a slow breath, drawing the muscle upwards and inwards, following its movement with the fingers, fill the lungs with air right up to the collarbones. Then breathe out slowly whilst tucking the diaphragm still further inwards and upwards!”

— Vera Stanley Alder

Source: Humanity Comes of Age, A study of Individual and World Fulfillment (1950), Chapter XV The Essential Science of Breathing

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Vera Stanley Alder50

British artist 1898–1984

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“As soon as you have begun to master the diaphragm muscle, you can consider the rhythm of the breath. This must be gentle, even and deep, and have four stages; (1) pause for preparation, (counting three); (2) breathe in slowly, (counting three; (3) hold breath whilst absorbing life forces, (counting three) and (4) breathe out whilst spreading the new life all over the body (counting three). Then repeat the exercise. As soon as you feel able, increase the counts to four times four and gradually increase until you arc able to breathe to four times seven without strain.”

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Vera Stanley Alder50

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