Breathing

Why is breathing important?

Breathing is central to many of the other techniques we’ll explore. While the movements and motions we’ll be practicing are in and of themselves relaxing, they are that much more so when practiced with breathing.

But, you may be wondering, doesn’t everyone already breathe? And if so, why do I need instruction for it? You’re correct: everyone does breathe, but because of the way most of us go through our daily lives — sitting hunched over a desk or a steering wheel, and not always with the best posture even when we’re walking — many people have trouble getting as much oxygen in as they can. Which is a shame, since oxygen is needed for every part of your body and is required for just about every bodily function. Further, proper breathing helps you get rid of carbon dioxide, a waste product in human bodies.

In general, we’re going for slower, deeper breaths. Rapid breathing can induce feelings of anxiety and stress (1), while slower breathing has been shown to help regulate emotions, as well as help alleviate insomnia and improve attention. Here is an example of the importance of intention: while your body automatically breathes, paying attention to your inhalations (breaths in) and exhalations (breaths out) can have the effect of slowing the breath rate.

So how do you breathe deeply? First, let your lower abdomen (belly) expand on the inhales, and then let it fall or contract in on your exhales. (2) (Want to help it along? Go ahead and consciously pull those muscles in on each exhale until it becomes a habit.)

Once you get the hang of that, pay attention to your posture if you’re sitting or standing. Try to keep your spine long throughout, and try to keep your chest open. Relax your shoulders and neck as you breathe, no need to tense them up.

Exercise

Eventually you'll be able to breathe deeply and comfortably whether you're standing, seated, or lying down, but when you're getting started, it's easier to practice in a seated position.

• Find a place where you can sit comfortably, with your back straight and your pelvis steady. Feel free to add cushioning or whatever else makes you more comfortable.
• To start, observe your natural breathing. Notice if you hold your inhales or exhales anywhere in your body or if you tense up anywhere. Right now, don't try to change anything, just watch what happens for three to five breath cycles.
• Begin to consciously breathe. (Close your eyes if you'd like.) Feel your breath filling your lower abdomen, the sides of your ribs, and then your chest. As you breathe out, feel your breath leaving your chest, your sides, and finally your lower abdomen. Follow your breathing and note without any judgment how you feel with each breath.
• Stay here for as long as you’d like, aiming for at least twenty breath cycles.
• When you're done, take in a big, deep breath, then let it out in a relaxed sigh.

Some advanced yoga and Qigong practitioners work on taking in a very low number of breaths per minute, or making each breath as deep as they possibly can. Don’t worry about that right now. Enjoy the feeling of taking in a good, deep breath and then letting it go.

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Next: Perspective (A Pillar of Joy)