Document Actions
Proper Breathing 101
"Breathing? I know how to breathe!" Is that what you're thinking?
While it is true that breathing is an essential function that your body
performs involuntarily, day in and day out, whether you think about it or
not... it is also true that most of us, over the years, have lost touch with
the ability to breathe naturally, freely, and fully. Tension, anxiety,
stress, and simple lack of practice all contribute to breathing patterns
that are less than ideal.
The effects of shallow breathing are wide-ranging -- headaches, dizziness, lack of mental clarity, bodily tension, anxiety among them. Conversely, full and proper breathing is calming, nourishing to your body and brain, and even aids your metabolism.
The recent and growing popularity of such mind-body activities as yoga, has led to a growing awareness of the importance of breath. A quick google search for "breathing exercises" or "pranayama" (the yogic term for breathing exercises) will turn up many different places to start learning.
But for now, if you feel like you often don't breathe as fully as you could, set an intention to bring more awareness to your breathing. It can take years to un-learn old patterns, especially one as deeply physically ingrained as breathing.
Here is a simple exercise to get you started:
1. Begin by lying flat on your back or standing up straight. You may also sit up straight in a chair, if that is more comfortable.
2. Place your hand on your stomach area.
3. Breathe as you normally would and notice whether your hand rises or your chest rises. To breathe properly, your stomach area must rise as your diaphragm expands.
4. To learn to breathe correctly, begin by slowly breathing in through your nose on the count of 5 while gently pushing your hand up with your stomach.
5. Hold the breath for a count of 5.
6. Slowly exhale through your mouth for a count of five while gently pushing down on your stomach.
7. Repeat this process for 5 minutes. You can use this time to relax - focusing on your breath is a form of meditation.
Try to practice this at least once a day. If you continue to practice breathing this way, you will soon be doing it naturally throughout the day. You can also try to do it consciously every time you feel anxiety arising, particularly in the workplace.
You may be amazed at what such a simple thing can do for your sense of well-being throughout the day!
The effects of shallow breathing are wide-ranging -- headaches, dizziness, lack of mental clarity, bodily tension, anxiety among them. Conversely, full and proper breathing is calming, nourishing to your body and brain, and even aids your metabolism.
The recent and growing popularity of such mind-body activities as yoga, has led to a growing awareness of the importance of breath. A quick google search for "breathing exercises" or "pranayama" (the yogic term for breathing exercises) will turn up many different places to start learning.
But for now, if you feel like you often don't breathe as fully as you could, set an intention to bring more awareness to your breathing. It can take years to un-learn old patterns, especially one as deeply physically ingrained as breathing.
Here is a simple exercise to get you started:
1. Begin by lying flat on your back or standing up straight. You may also sit up straight in a chair, if that is more comfortable.
2. Place your hand on your stomach area.
3. Breathe as you normally would and notice whether your hand rises or your chest rises. To breathe properly, your stomach area must rise as your diaphragm expands.
4. To learn to breathe correctly, begin by slowly breathing in through your nose on the count of 5 while gently pushing your hand up with your stomach.
5. Hold the breath for a count of 5.
6. Slowly exhale through your mouth for a count of five while gently pushing down on your stomach.
7. Repeat this process for 5 minutes. You can use this time to relax - focusing on your breath is a form of meditation.
Try to practice this at least once a day. If you continue to practice breathing this way, you will soon be doing it naturally throughout the day. You can also try to do it consciously every time you feel anxiety arising, particularly in the workplace.
You may be amazed at what such a simple thing can do for your sense of well-being throughout the day!
With Julian Griggs