The use of repetition to hone the human spirit is well known. Samurai hone their swords blade and hone their spirit and movement in countless repetitions aiming that each one is a slight improvement over the ones taken before.
There is no need to be a samurai or a soldier or someone with a title to hide behind to reap the benefits of honing. In this lesson, we add the breath as a way to delve deeper into building spirit and ability.
Some power is visible on the surface. This one reveals itself only when needed.
Here are examples of incorporating the breath in building the hidden.

1. Place yourself in the pushup position. Note the form and alignment of the body and keep quality over quantity as you go. Inhale and lower your body to touch the chest to the ground, exhale and rise to the start position. Repeat a few times.
   Now slow down, allow an inhale and an exhale and use the time it takes to lower the body to the ground and the same for the raising part of the pushup.
   Add more and more breaths to both parts of the pushup until it takes ten regular breaths to lower and the same to raise the body from the bottom of the pushup. This builds tendon and focus power and also allows us to pay attention to each part of the movement. Honing the use of nerve and muscle activation, use of connective tissue and allowing ourselves to enjoy the process.
   Now speed up, Do one full pushup on one inhale and the same on the exhale. Add as much as you can to each phase of the breath but avoid letting form deteriorate. We cannot fill a well with a broken bucket.
2. Stand up and use your eyes to see forward and up. Releasing your eyes to see what the body presents them allows them to open up and release hidden locks. Inhale and lower yourself to the bottom of the squat while keeping the spine upright. Exhale and rise to a standing position. Here we delve into the lengthening of the release. Continue to squat down to one inhale and extend the exhale to more and more heart beats while maintaining form. Aim to place yourself deeper and deeper into the body and guide yourself from within to allow the exhale to extend and your ability to control all functions grow.
3. Lie down on your back with your feet touching each other and your pals touching. Exhale and hold your breath and listen to your pulse quicken until you choose to continue to breathe. Here we delve into control of negatives. The plus we gain is in connecting all levels of our psyche into one. Start rolling like a wheel from front to back while keeping the limbs in the air and the air on pause. Aim to be as relaxed as possible as the inner hunger grows and in time you will allow the true sense of self to emerge from the cacophony of external noise and input. The power and freedom this reveals may be jarring at first.
   Be safe but always move and forward is not always forward.