Richie Bostock - Exhale 40 Breathwork Exercises to Help You Find Your Calm, Supercharge Your Health, and Perform at Your Best

PRAISE FOR EXHALE AND RICHIE BOSTOCK

This book will show you that there is a lot more to breathing than you think! Read it and learn Breathwork to strengthen and improve your physical, mental, and emotional well-being. Richie has gathered a wealth of knowledge and skills from some of the best Breathwork teachers in the world. And he has put together his own simple yet powerful set of exercises and techniques that will quickly have you breathing better, feeling better, and performing better! Take his breathing tests. Learn what kind of breather you are. Practice the exercises to increase mobility and flexibility in your spine and torso. Follow his brilliant twenty-minute daily routine for twenty-one days and you will be amazed at the benefits! Exhale is an outstanding contribution to the art and science of Breathwork from a genuine student of the breath and an avid student of life. I highly recommend it!

Dan Brul, author of the international bestseller Just Breathe: Mastering Breathwork for Success in Life, Love, Business, and Beyond

Richie has a deep, experiential understanding of Breathwork. As with all the best teachers, his passion for conscious breathing techniques and his determination to bring them to a wider audience stem from his own personal journey. He conveys the practical ideas behind many different breathing disciplines in an easy, engaging way, allowing more people to access the potential of healthy breathing for life-changing health and resilience. Highly recommended!

Patrick McKeown, author of The Oxygen Advantage

A fantastic guide to one of the most important exercises weve completely forgotten about. This book will help you refine the life enhancing practice of simply breathing properly.

Dr. Rupy Aujla, MBBS, BSc, MRCGP, founder of The Doctors Kitchen

A book that will literally transform lives mentally and physically for years to come by simply learning the impact of the breathfor me personally, having a lung disease (cystic fibrosis!) and being an athlete, this is an essential tool kit to not only improve my health and impact my life positivity, but also my performance in ultra endurance. An educational but inspiring book that had me hooked from the first line, one Ill be reading time and time again, which includes everyday practices to improve the way I breathe, enable me to control stress, and improve my sleep. Richie really is building a legacy one breath at a timeits truly powerful and empowering.

Sophie Grace Holmes, coach and ultra-endurance athlete

Richie is an extraordinary individual, dedicated to facilitating deep healing and transformation. He has a strong intuition and is committed to the guidance of human flourishing through development of community and collaboration with trusted expertise. My personal experience of Breathwork with Richie has been life changing. I truly began to see that within us all there is the possibility for deep peace and connection.

Dr. Tamsin Lewis, founder of Wellgevity, holistic and personalized medical service to guide your health span

Ive participated in breath work with Richie in groups, one-on-one, and in online sessions and am delighted that he is now offering the benefits of his knowledge, wisdom, and kindness to the world in the form of this book. Exhale is your comprehensive guide to understanding what type of breather you are, guiding you toward a more fulfilling life by simply changing the way you breathe. Amazing!

Dr. Zoe Williams, MBBS, DRCOG, MRCGP

PENGUIN BOOKS

EXHALE

Richie Bostock is one of the worlds leading practitioners in Breathwork, having spent years traveling across five continents learning from many of the modern-day masters in the discipline. Currently, he holds workshops and retreats across the world and works with large organizations such as Google, Unilever, and Ernst & Young. He continues to work one-on-one with athletes, fitness influencers, and high-profile clients and regularly partners with leading fitness brands such as Lululemon.

PENGUIN BOOKS

An imprint of Penguin Random House LLC

penguinrandomhouse.com

First published in Great Britain by Penguin Life, a part of Penguin Random House UK, 2020

Published in Penguin Books 2020

Text copyright 2020 by Richie Bostock

Illustrations copyright 2020 by Tina Evangelides

Penguin supports copyright. Copyright fuels creativity, encourages diverse voices, promotes free speech, and creates a vibrant culture. Thank you for buying an authorized edition of this book and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without permission. You are supporting writers and allowing Penguin to continue to publish books for every reader.

LIBRARY OF CONGRESS CATALOGING -IN-PUBLICATION CONT ROL NUMBER: 2020943824 (PRINT)

ISBN 9780143135326 (paperback)

ISBN 9780525506997 (ebook)

Names and identifying details have been changed. Any resemblance to actual persons is entirely coincidental.

Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.

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Contents

Beginning a journey with the Iceman

Discovering and defining Breathwork

Get acquainted with your breathing muscles

Learn to recognize different types of breather

Take the three Breathing Tests and find out how you breathe

Introducing the 21-day program to optimize your day-to-day breathing

Morning Motivatorbreathing to wake up the body

Afternoon Boostersbreathing for energy

Stress Bustersbreathing for relaxation

Evening Calmersbreathing for sleep

Mental well-beinganger and frustration; road rage; nervousness; anxiety and panic attacks; performance anxiety; mental rehearsal; decision-making; creativity; focus and concentration; meditation

Sports performancenasal breathing benefits; high-altitude training; post-workout recovery

Physical healthbetter sex; quitting smoking; headaches and migraines; asthma; high blood pressure; pain; hangovers; nausea and motion sickness

The Wim Hof Methodautoimmune diseases; endometriosis; chronic pain and fatigue; irritable bowel syndrome; altitude sickness

Integrative Breathworkthe extraordinary healing power of the breath