-p.57: ...We will do this exercise...for no longer than 3 minutes at a time. Of course, for this exercise there should be fresh air in the room.

Description of the Fourth Breathing Exercise

This exercise has an effect on the sense of taste, which will be refined and will work better. We can do it three times a day. In the Morning we will turn towards the East, at Noon towards the South, in the evening towards the west, and before we go to sleep, towards the North. 

We stand as for the 2nd. exercise. After a few breaths in and out ( Kapalabhati ), to empty the lungs fully, we breathe in at ease and steadily, while swinging around our right arm, without any effort, in a full circle in front of us, with the palm of the hand towards us. The breathing in and out we regulate to our own accord. To start with, it will be the easiest to breathe for 3 circles, and out for the subsequent three. After we have swung around the right arm 12 times, we bring it upwards as if to continue, but above our head we will make a firm fist, breathe in, bend over forward till we touch the ground with the knuckles of the fist, then we slowly come up again and swing the arm up and backward in a bow along the body till it reaches its original position.

The same is now repeated with the left arm. Breathe fully rhythmically. Do not forget to keep in the breath (the "Mother-Breath") during the bending over forward and only to breathe out when swinging the arm up and backward to its original position. If we do not reach the ground at first, don't worry. We will bend as far as possible, without bending the knees. It is a pure hip-movement. Of course we have now immediately understood that we should not wear any corsets or likewise contraptions, that will only prevent us from moving loosely and gracefully. All shortcomings of the body, all deformations, that may seduce us to the use of all kinds of means of camouflaging them, all that can only be cured by natural means and methods. Not only too fat a belly or puffed cheeks will disappear, but chest, face, neck and arms will develop to their full beauty, the whole body will become healthy, the senses clear, the brain normal and the soul alive. thus we may know the joy of a right attitude to life.

We will do those exercises AFTER meals, that is, if we have any at all (if we do not eat, so much the better). If a meal may have been too heavy, this exercise will work wonders to promote digestion, not that this is the only purpose of it, but it does help in this respect. We learn also to concentrate much better and to look at our work from the right angle, but the most important still is that our sense of taste is refined, will react much better. Also, our sense of smell will improve.

FURTHER EXPLANATION ABOUT THE BREATHING EXERCISES

-p.58: ...Those exercises remain but a means to the end ands as soon as we have reached the desired state of evolution, iit is no longer expected from us that we should slavishly follow them. As long as we are learning, we follow the Master. As soon as we are accomplishing the Master's work ourselves, we do no longer fulfill the duties of the pupil. It is as with the study of the teaching on Harmony of Body, Mind, Soul & Spirit (The Key to the Unfolding Man, Nature and the Universe): whatever method we are following, we will it untill we have reached that what the teacher of harmony can teach us... 

-Fourth lesson, p.64:... We know the three kinds of Breath in the human form:

1. M: The Material or belly-breath
2. S: The Spiritual- or Solar Plexus- and Diaphragm-breath
3. I: The Individual or  Intellectual breath, called thus for its special effect on the Pineal Gland

In accordance with the application of this method, by each of those three different ways of breathing a different result is achieved...

-p.67: ...With the third exercise we will direct our attention at a fixed point, to create the possibility of total control over the brains functions, in accordance withthe hamonic working of the nervous system by means of vibrations in the spinal bone-marrow. We now want to exercise our will and its effect on the muscles. - As long as we still try to reach anything by forcing ourselves, we are doing too much, we are over-estimating ourselves, with the unpleasant results of tiredness and pain. we should very well understand that we no longer are muscle-men, but as the crown of creation, as the highest ideal of God, the noblest species in the animal kingdom, we are people with brains now, with nerves, and as such we should manifest our will by theconcentrated power of our senses, which is the power exerted on the muscles...

...If we want to make any movement, we will relax all muscles and in that condition we can accomplish anything, while the will alone regulates the action of the muscle needed. When we extend our arm sideways, we will do so in perfect relaxation. When we want to move a chair, we just lay our hand on it wuth perfectly relaxed arm, atthe same time we breathe in and our will shall enable us to lift the chair and put it down anywhere we want, without any effort. In this way we will save energy and we are concentrating our vital powers instead of spilling them.