Breathing Exercises

Breathing is the basis of life. Your respiratory system brings oxygen to your blood stream, which then carries it to the rest of your body. Your body simply cannot function without enough oxygen, and will even demand it when it needs more. Have you ever tried to stifle a yawn but couldn’t? That’s because a yawn is your body’s attempt to draw a deep breath into your lungs for a quick burst of oxygen.

When you give your body the oxygen it needs by breathing deeply and calmly, you allow your body to relax. The air nourishes your body, helps release muscular tension and stress and simply feels calming and peaceful.

Start with a simple observation exercise to notice how you breathe. “Breath observation” is an important skill common in yoga and meditation exercises. It is designed to teach you to pay attention to your breathing and how it affects your body.

The following exercise will teach you to notice your breathing without controlling it and will leave you feeling relaxed at the same time.

Observing your breathing

• Lie down flat on your back on the floor or on a mat. It is best not to lie in bed for this exercise if possible.



• Place one hand on your navel and one hand on your chest.



• Breathe in and out through your nose at a natural rate. Don’t try to control your breathing, simply observe it. Which hand is moving first? Does your breathing move your chest and then your stomach, or vice-versa? Simply observe and note, do not try to make anything happen.



• Now lay your arms next to your body on the floor with the palms facing upwards. Notice how your breathing moves your body. With each inhalation and exhalation, notice different movements. Do your legs feel any movement with your breathing? What about your arms? Does one side of your body rise or fall more than the other? Do your shoulder blades push into the floor in the same way?



• Now notice an area in your body that is tense. Can you feel the movement caused by breathing in that area? Does it bring any relief to the tension?



• If your mind begins to stray, gently bring your thoughts back to your breathing.



• After noticing all of the tense areas of your body and your breathing’s effects on your body, slowly come up into a sitting position. Cross your legs comfortably and keep your spine erect, with your shoulders slightly back and your chin parallel to the ground.



• Now notice your breathing. What effect does the change in position have on your breathing? Is it slower, faster? Does it seem easier or more difficult to breathe? As before, notice the areas of your body that are affected by your breathing. Is there more or less movement in some areas than others? What about tension? Again, simply observe. Don’t attempt to control anything. Notice whether your breathing helps relieve the tension.



• Now watch the process of breathing itself. Notice the way the air feels as it enters your nostrils, passes through the back of your throat and into your lungs. Feel the moment when each breath switches from inhalation to exhalation. Now watch the air reverse its course. Does the air feel any different in your throat or in your nostrils on the way out of your body? Notice when the process switches again to an inhalation. Remember, don’t control it - simply observe.



• When you reach the final stage, continue to watch your breathing for about 12 breaths in and out. Then you can slowly bring your attention away from your breathing and to the world around you. Stretch your body gently before getting up and continuing on with your day.

Breathing From The Diaphragm >>>

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