Breathwork: Deep Breathing
Have you ever wondered why people practice breathing exercises or breath work? We all know how to breathe, right? But are we doing it correctly? Do you know the benefits of breath work?
Normal, correct breathing is simply inhaling oxygen, exhaling carbon dioxide with the use of the diaphragm. But, most people or under certain circumstances such as when we’re stressed, anxious or upset we begin over breathing or what most people know as hyperventilating. When this happens we take short, shallow, fast breathes using our shoulders instead of our diaphragm. Which only increases the symptoms such as rapid heartbeat, panic attacks or many other things.
But when we are mindful of our breathing, we are able to change the way we breathe which in turns affects the way we feel and how our body reacts to the situation at hand. Breath work sends a signal to our sympathetic nervous system telling it, HEY WE’RE OKAY! CALM DOWN! Which allows our parasympathetic nervous system which calms down the symptoms.
So each week I’ll post a new breathing exercise and I challenge each and every one of you to try these and tell me how you felt, how long you did it for, did you do it every day for a week and what was your overall experience?
Exercise One: Deep Breathing/Belly Breathing
It’s time to get comfortable! Lay down, it can help prop up your head with a pillow and place a pillow under your knees or sit down in a comfortable chair that provides full body support.
Take a moment and do a body scan.
What’s a body scan, you ask? Let me tell you about it. It’s helpful to have this “tool” in everyday life and even more during things dealing with your body such as yoga, running, lifting, breath work, anything that gets your body moving or just scanning for abnormal feelings or areas that could possibly hurt. If you can do a body scan every day (I do when every morning and every night) then you begin to have a sense of what’s normal and when something’s wrong.
Okay, BACK TO BREATHING!
So while laying or sitting place one hand on your belly and one hand on your chest. Inhale slowly through your nose until you have filled your lungs, you may hold for a few seconds, or go ahead and exhale slow and steady through your mouth.
Sounds easy, right? WRONG. Most people I’ve encountered in my two years of massage therapy school aren’t using their diaphragm, they’re using their shoulders, taking those short shallow breaths.
How do I know if I'm doing it correctly?
To know you’re doing it right, you’ll feel your stomach expand more than your chest. Hence, belly breathing!
How long do I do it for?
Well, no need to get impatient. There’s no time limit and this is no chore. While you continue doing this, taking deep slow breaths, feeling your lungs fill and empty. Focus on the sound of your breath, the way you feel, or even the slow movement of your upper body moving your hands. Try to clear your mind and just enjoy the moment. Take the time just to breathe, feeling your mind empty, and your body relax. If your mind starts wandering, thoughts tend to sneak in when we least like them too. Simple acknowledge whatever your mind says and move on back to how you felt.
You can do this for as long as you like, as often as you like.
*CAUTION: Take time when finished to recover, our bodies usually aren’t used to new things like breath work and you may experience a lightheaded feeling, tingling, or dizziness. I’m not a professional, I’m not a doctor, and there could possibly be more side effects that I’m unaware of, so practice caution when standing up. Take it slow and relaxation can cause our blood pressure to drop, and if standing too fast, it is possible to pass out.*