Something so essential as breath, deserves our attention. Breath is the most important of all the bodily functions yet for most it is perfomed incorrectly and reduces the bodies ability to optimize health and reduce stress.
The Right Way to Breathe
There is a right way and a wrong way to breathe. Children breathe deeply, from their diaphragm. As we age, however, our breathing shifts to the chest and becomes more shallow and more rapid. Right now you are probably 'shallow' breathing. Shallow breathing doesn’t give your muscles and brain the amount of air you need for a healthy lifestyle - to relax - to think clearly - to feel good. The inhale and exhale should be gradual, this oxygenates the body much more effectively.
Deep Breathing Techniques
- Breathing should be slow and rhythmic coming from the belly filling the lungs before exhaling.
- Relaxed state, breathing normal.
- Inhale slowly into the lower lungs with the tip of the tongue on the roof of the mouth.
- Expand the sides, back, and front of the lower ribs.
- Once lower lungs are filled, inhale more air into the upper chest.
- Exhale air from upper chest very slowly allow every atom of your being to "let go" and release burdens of the mind, heart.
- Keep lower lungs full.
- Contract abdominal muscles to push all air out.
- Exhale remaining air. Relax.
- Focus on breathing deeply for two more minutes.
- Gently control your respiratory system, making each breath grow longer and deeper than the last one.
- Breathe out any tensions you feel restricting your lungs from moving fully and naturally.
- Feel your mind clear with each breath.
- Notice any resistance your mind creates by way of worries and judgments.
- Take several deep breaths and dissolve these barriers.
- Breathe deeply and gently; remember, you are breathing in life itself feel the vitality of the breath circulate throughout your body.
Pranayama (Nostril Breathing) Technique
Pranayama nostril breathing assists in channelling clear energy into the aura which assists in balancing the Subtle Body in addition to providing clear energy through to the Physical Body.
- Close the right nostril with your right thumb.
- Take a slow, deep breath in through your left nostril, counting to eight. Slow down your in-breath so it takes eight seconds to fill your lungs.
- Plug your left nostril (so both sides are now blocked) and hold your breath to a count of eight.
- Now lift your thumb off your right nostril (keeping your left nostril plugged) and breathe out steadily, through your right nostril only, for a count of eight.
- Do not pause at the end of the breath. Immediately start breathing in and breathe in through the right nostril to a count of eight.
- Plug both sides and hold your breathe for a count of eight.
- Now breathe out through your left nostril for a count of eight.
- Start all over again, breathing in through your left nostril.
- Breathe in and out as quietly as you can. This makes your breath slow and even.
Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In Pranayama it is important to follow this rule: under no circumstances should anything be forced.
Develop the practice of deep breathing incorporating Pranayama nostril breathing periodically and you will notice a reduction in your stress, increase in your health and general wellbeing. Breathe for Life!
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