Don’t Forget To Breathe

Many of us forget to properly breathe. When our nervous system gets over worked with chronic stress, anxieties, and worries it doesn’t allow are brain to consciously be aware of the proper function of deep breathing. Deep breathing is not [...]

Many of us forget to properly breathe. When our nervous system gets over worked with chronic stress, anxieties, and worries it doesn’t allow are brain to consciously be aware of the proper function of deep breathing.

Deep breathing is not a new concept as you may know. If you have taken any yoga, stretching, or Pilate’s class they will all mention to make sure you breathe deep. Breathing deep does the body good on many levels. It not only helps the diaphragm relax and release tension, but it helps the body detox toxins, circulates more oxygen to your organs, and relieves emotional stress.

Hear are some great breathing exercises that I highly recommend. Any one of these are a great way to start your morning even before you get out of bed. You can also find the full version of this article here: Breathing Techniques

Full Chest and Abdominal Breathing

This method is simply a deepening of the breath. Take slow, deep, rhythmic breaths through the nose. When the diaphragm drops down, the abdomen is expanded allowing the air to rush into the vacuum created in the lungs.

Then the chest cavity is expanded, allowing the lungs to fill completely. This is followed by a slow, even exhalation which empties the lungs completely.

This simple breath practice done slowly and fully, with intention, concentration and relaxation activates all of the primary benefits of therapeutic breath practice. In Qigong and Pranayama the breath is retained for additional benefit.

Application Suggestions:

• Health maintenance: 6 to 10 repetitions, 2 to 3 sessions per day.
• Health enhancement: 6 to 10 repetitions, 4 to 6 sessions per day.
• Disease intervention: Start slowly and build up to 15 to 20 repetitions, in 10 to 15 sessions per day. Getting started: 2 to 3 repetitions, once or twice per day.
• Remember to keep it easy and fun.

Alternate Nostril Breathing

Using your thumb on your right nostril and your pinky and third finger (the finger right next to your pinky finger), hold your right nostril closed and inhale up your left nostril. Pause, and while your lungs are full of air, switch your fingers so that your left nostril is closed. Then exhale out your right nostril. Then inhale up your right nostril, pause, and again while your lungs are full of air, switch your fingers so that your right nostril is closed. Exhale. Repeat this process about 12 times. This breath is often done in preparation for deep relaxation or meditation.

You will notice that usually one or the other of the nostrils is more open. If you breath on a small hand mirror, the patch of mist from one nostril will be larger than from the other.

The ancient practitioners of Yoga in India were aware of the significance of this and employed this knowledge to enhance health and consciousness. Western science did not notice this phenomena until the 1800′s.

It has been found recently, through the application of current neuroscience, that the practice of alternate nostril breathing helps to balance the right and left hemispheres of the brain.

Applications Suggestions:

• Health maintenance: 10 to 12 repetitions, 2 to 3 sessions per day.
• Health enhancement: 10 to 12 repetitions, 4 to 6 sessions per day.
• Disease intervention: Start slowly and build up to 15 to 20 repetitions, 8 to 10 sessions per day or up to even 100 repetitions in a single session.
• Getting started: 10 to 12 repetitions, once or twice per day. Notice that this method is very quieting.

Our first act when we emerge from the womb is to inspire. Our last act is to dis-inspire or expire. These breaths, first in and finally out, are like parentheses that encompass our corporal life. It is no surprise that the breath would be so remarkably linked to the power of healing.

This is another extremely simple method that initiates the relaxation response. Begin by taking slow deep breaths. Repeat these messages to yourself.

“My hands and arms are heavy and warm” (5 times).
“My feet and legs are heavy and warm” (5 times).
“My abdomen is warm and comfortable” (5 times).
“My breathing is deep and even” (10 times).
“My heartbeat is calm and regular” (10 times). “My forehead is cool” (5 times).
“When I open my eyes, I will remain relaxed and refreshed” (3 times).

Application Suggestions:

• Health maintenance: 2 to 3 sessions per day.
• Health enhancement: 6 to 10 sessions per day.
• Disease intervention: Start slowly and build up to 10 to 15 sessions per day. Until you are well you have time to do this.
• Getting started: 2 to 3 sessions per day.

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