Breathing for Life

People tend to breathe very shallowly, working exhaustively without taking a deep, cleansing breath.  If you find yourself sighing or yawning during the day this may be indicating that your body needs more oxygen.  A short breathing exercise in the middle of the day can relieve stress and be emotionally and physically rejuvenating. 

When stress hits suddenly, it is helpful to do a short breathing exercise before responding to the stressor.  The body’s natural response is to prepare the body for “fight or flight”.  However, a “fight or flight” does not always prepare the brain to respond in a mature and appropriate way.  The best thing to do is to either temporarily step away from the situation or to take a deep breath before responding. 

Here are three breathing exercises you can do when times are stressful:

Sitting Breath
•“While sitting, take a deep breath and you drop your chin toward your chest, touching it if possible. Exhale as you gently raise your head to an upright position. Repeat. It may also be helpful to do some “head rolls,” in which the head is rolled slowly to the right, to the chest, to the left, and to the chest in a semicircle.
•Take a deep breath as you stretch your arms over your head. Hold your breath and stretch for a few seconds, and then release both slowly.
•Take a deep breath as you stretch your arms out in front of you. Hold your breath and the stretch for a few seconds, and then release both slowly.
•Take a deep breath as you stretch your arms behind you. Hold your breath and the stretch for a few seconds, and then release both slowly.”

Deep Breathing
“Sitting straight in a chair, place one hand on your abdomen and breathe in deeply through your nose counting to ten. Hold the breath for a count of five and then release slowly through your mouth to a count of ten. While you are holding the breath, focus on your abdomen to ensure it is extended as far as you can comfortably extend it. It is good to start with five of these exercises, but even two will have an immediate effect.”

4-7-8 or Relaxing Breath
This exercise can be done whenever you are experiencing internal tension or to help you fall asleep.  This exercise is subtle when you first try it but it gains power with repetition and practice.

This exercise can be done in any position, but it better to do it in the follow position, “sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.”
•“Exhale completely through your mouth, making a whoosh sound.
•Close your mouth and inhale quietly through your nose to a mental count of four.
•Hold your breath for a count of seven.
•Exhale completely through your mouth, making a whoosh sound to a count of eight.
•This is the routine for one breath.  Repeat three more times for a total of four.”

You should always inhale quietly through your nose and exhale through your mouth. The tip of your tongue stays in position the whole time. Exhalation should take twice as long as inhalation.

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Posted by: suhujitha on 2009-03-13 12:17:39

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