Take a Breather~
by: Juli Heath, Yoga Instructor RYT-230
The first thing we do when
we’re born is inhale. The last
thing we do as a human being is exhale.
In between the first inhale and the last exhale are countless breaths;
each one keeping us alive… and yet we take our breath for granted.
Breathing is a function of
both the central and autonomic nervous system. It is both conscious and
unconscious. It is the only life process in our body that is controlled through
both systems.
Ineffective breathing is
quite common in our society, compounded by poor posture and long periods of
sitting (driving etc). When we breathe in a shallow way, the air tends to enter
only the chest area and does not provide the optimal level of oxygen to the
body.
Learning to breathe deeply
increases the oxygen supply to our body, and in turn can help to decrease
stress and anxiety.
There is a simple technique
anyone can use to learn to breathe deeply. This is how you do it:
·
Sit up straight and
tall. Place one hand on your navel, the other on your chest. Notice your
breath. Notice which hand(s) is
moving the most; the one on your chest, or the one on your belly.
·
Now deepen your breath a
little. Inhale through your nose and draw the breath all the way down to your
navel by expanding your belly; done properly your hand will rise. Once the
belly is full, let the remainder of the inhale fill your chest- causing the
other hand to rise slightly.
·
Then exhale from the top
down. The hand on your chest
lowers first, then the hand on your belly lowers as the belly moves back toward
the spine.
If this is difficult for you,
simply place a hand on your navel and focus on belly breathing. Inhale to expand the belly. Exhale draw the belly to the spine. Be careful to never force the breath or
breathe too deeply. If you’d
like to create a sense of calm, see if you can extend the exhale a little bit
longer than the inhale. Perhaps
inhaling to a count of 4 and exhaling to a count of 6.
If you have the pleasure of
being around sleeping babies or
small children, notice how they breathe.
Yep! Belly breathing. We do
it naturally as children. We
unlearn it as we grow.
And now, return your breath
to the body and let it do what it naturally does …keep you alive!
