Anyone who has been treated by me knows that I talk about the breath A LOT. Without any conscious thought or input from us, it is something we do all of the time and without it, we would cease to exist. That’s not bad going for something we largely ignore. However, we could all benefit from giving it a little more attention.
I had been planning to write a blog piece about the breath for a while now but I recently received something from my friend Annie that perfectly captured what I wanted to say, and she has agreed to let me include it here. Annie was a professional dancer, and now teaches a fusion of Pilates, Qi-gong and dance. This was one of her weekly musings.
Annie writes…
“I guess the thing that has been coming up quite a lot recently is our breath, that is our conscious breath. It is a big subject, but the main point is that very few of us breathe consciously, and it has been proven that paying attention to your breath, by doing exercises that manipulate the breath such as by slowing it down, timing your inhale and exhale, pausing for a few seconds at the top or the bottom, can make an enormous difference to our health and our lives.
Many ancient languages associate breath and spirit, or breath and soul, as the same word.
Spiritus comes from a Latin word, meaning "to breathe", but also "soul", or "spirit".
In Hebrew "breath" (neshima) and "soul" (neshama) have the same root.
In the Chinese language Qi is translated as "life force energy", and Qigong is the regulation of this life force energy with movement and breath.
In Sanskrit, prana is life force energy, like Qi. Prana is literally translated as "breath".
One of the main ways we access this life force energy is through the breath. Pranayama is the practice of conscious breathing in yoga. With prana meaning "breath", and yama meaning "control", we are essentially bringing our inhales and exhales to the forefront bringing consciousness to a normally unconscious process.
The other aspect of conscious breathing is it connects us to our emotions. When we experience intense emotions, our bodies react and through conscious breath we can explore these emotions without the fear of becoming overwhelmed by them.
This is the idea underpinning why we hold yoga poses for a greater length of time. We are breathing through the emotion of wanting to stop, or any other emotions that might come up, while we are holding the pose. It trains us to handle our emotions differently and more effectively in our daily lives. Our breath is a direct reflection of how we feel.
If we can't inhale completely, psychologically we cut ourselves off from new experiences, adventures and creativity. If we can't exhale completely, we hold on to the past and are weighed down by old emotional hurts and wounds.
Try a few deep breaths when you wake up in the morning. Inhale fully to be inspired and to take in more of life. Exhale fully to release the old and un-useful. Try pausing at the top of the inhale and the bottom of the exhale for this is where the universe speaks to us.
Deep breathing has so many benefits!
It energizes our entire system
It provides our cells with sufficient oxygen for optimal functioning
It clears stress and tension from the muscles
It reduces the heart rate and blood pressure
It supports the lymphatic system for cleansing the blood
It massages the internal organs for better functioning
It calms the mind
It helps to harmonize our nervous system and reduce stress
It acts as a bridge between the mind, body, and spirit for balance, harmony, and spiritual growth
It expands the mind and our consciousness
I really couldn’t have said it any better myself. How we breathe is instrumental to our day-to-day living experience and by giving it just a little bit more attention and manipulating it in tiny ways, we have the power to nurture our mind and body into a healthier old age.
Breathing Techniques
To help you on your way, here are a few breathing techniques for you to try:
For all of them, find yourself somewhere quiet to sit or lie so your spine is straight, and your body can breathe freely. Before you start, simply notice your breath as it is. Is it fast or slow? Is your tummy moving in time with the breath or is it still? Are you breathing through your mouth or nose? Is the inhale and exhale the same length?
A balanced breath - useful for reducing stress and inducing calm
Breathe in for a count of 5 and then out for a count of 5. If this is too difficult, try it with a count of 3 or 4. With regular practise, you will notice that your breath will slow down and equalise more easily, and you can then use this practise as and when you need it.
Box Breathing - useful for clearing and calming the mind and maximising focus
Breathe in for a count of 4, hold for a count of 4, breathe out for 4 and hold again for a count of 4. Be gentle as you hold your breath at the top of inhale and the bottom of exhale, try not to grip or force your body to cope. If you find it difficult, be patient. Maybe try it to a count of 3 until you feel more comfortable. The more relaxed you are, the easier this will become.
4-7-8 Breathing - useful for reducing stress and inducing sleep
Place your tongue against the back of your top teeth and keep it there throughout. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. Close your lips and inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth making a whoosh sound for a count of eight.
This completes one cycle. Repeat for three more cycles.
It is best to practise breathing techniques every day until they become established, then whenever you're in need of some clarity or calm, your body will instinctively know what it needs to do.
Trust me, it works...
For more details about Annie and her classes, please visit her website: www.mojomotion.co.uk.