Our breath is basically our source of life. When we stop breathing, we stop life in this body.
Most of us don’t even notice our breathing, so when someone brings it to our attention, many times we realize we have very shallow breathing. When our breath is shallow for long periods of time, we’re actually creating a state of stress in our body also known as the sympathetic nervous system response or the fight or flight response. By taking deeper breaths, filling not only our lungs but also our abdomen, we kick off our body’s natural relaxation response, called the parasympathetic nervous system response.
When we begin to notice our breath, we can make significant changes that can bring tremendous health benefits. Some of these benefits include slowing our heartbeat and stabilizing our blood pressure, better digestion, better sleep, release of toxins and inducing a sense of calm.
There are so many things in this world that we cannot control, but we can have more control over how we breathe which may result in positive changes to how we respond to stimuli in our lives.
Techniques for better breath control include:
Abdominal breathing.
In order to have better control over your breathing, it is helpful to begin with long slow deep breaths.
Begin either seated in a comfortable position or lying down. Rest one hand on your chest and the other on your abdomen. You can either close your eyes or pick an object just in front of you to gaze at.
First just notice your breath without making any changes to the rhythm or depth. Notice your thoughts, are you holding tension any place in your body?
Then on a slow count of five begin breathing in through your nose, mouth relaxed, tongue off the roof of your mouth. Notice as you inhale your chest begins to rise, continue to bring the air all the way into your abdominal cavity, filling it as you would a balloon.
Once your lungs and diaphragm are filled with air, slowly to a count of 5 begin to exhale. First releasing air from the diaphragm, then slowly up and out of the lungs. Notice your belly begins to relax and sink back down, your chest also relaxes. Continue this type of breathing for the next 5-10 breaths.
Resume your normal breathing and notice how you feel. Are you more relaxed? Has the tension you may have initially noticed eased?
The Ujjayi breath.
In yoga, a springboard to deeper breathing is called Ujjayi which means to conquer or be victorious. Ujjayi breath is similar to what one hears when you put your ear up to a conch shell: an ocean sound.
To create this sound, release your tongue from the roof of your mouth, open your mouth and inhale and exhale with your mouth wide open, notice the “HA” sound your throat makes (after you’ve stopped laughing).
Now close your mouth and try to recreate that same “HA” sound with your lips closed and jaw relaxed. You’ll notice the feeling of the air going down your throat as you inhale and exhale. Practice this, seeing if you can create the ocean sound while breathing.
Now try taking ten deep Ujjayi breaths, bringing the air all the way into your abdomen and slowly back out of your nose. Notice if you feel any difference
Alternate nostril breathing.
This is a powerful technique that helps create balance between the right and left hemisphere of the brain. Because it forces you to focus on which side of the nose you are breathing, it helps calm the monkey mind when you are stressed or trying to fall asleep
To begin, place your right thumb gently on your right nostril and breathe in through your left nostril. Then place your right ring finger gently over your left nostril and exhale through your right nostril.
Keeping your left nostril closed, inhale through the right nostril, then close the right nostril and exhale through the left nostril. Continue this focused breathing for at least a count of 10 breaths. Notice any changes. (Unless you’ve fallen asleep!)
With each of these breathing exercises, practice will make it easier.
You may feel lightheaded when you start but eventually your body will enjoy the renewed amount of oxygen you are taking in. You can practice breathing any time of day in order to relax, refocus, and seek to calm your mind. It can also help with sleep if you practice long slow breathing once you get into bed
SOURCES: Headspace “Why is everyone telling you to ‘take a deep breath’?” Rina Deshpande, Yoga Journal “Conqueror Breath” 2007 August 28
Care you will love.