Breath is currency
“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.”
- Thich Nhat Hanh, The Miracle of Mindfulness: an Introduction to the Practice of Meditation .
Breathing Exercises for Relaxation and Well-being.
Breathing exercises are an effective tool for promoting relaxation, reducing stress, and enhancing overall well-being. These techniques are simple to implement and can be done anywhere, making them accessible to anyone seeking to improve their mental and physical health. Did you know that some would say that we have 3 diaphragms? Most of us know about the respiratory diaphragm, we also have pressure management through the “vocal diaphragm” and the pelvic diaphragm. Ideally, the pelvic diaphragm, or pelvic floor muscles should mirror the respiratory diaphragm. When you inhale, the respiratory diaphragm drops down as should the pelvic floor muscles. Next time you do your deep breathing exercises, focus on the pelvic floor relaxing, lengthening, and dropping on your inhale. You can see a simple video of this here. Check it out, a lot of people are breathing with dyssynergy (tightening pelvic floor muscles during inhale). This increases strain on the viscera and the pelvic muscles as well as decreasing core stability.
The Benefits of Breathing Exercises
Stress Reduction: Deep breathing activates the parasympathetic nervous system, which helps the body relax and counteracts the effects of stress.
Improved Focus: Concentrating on breath can enhance mental clarity and concentration, making it easier to tackle daily tasks.
Lowered Blood Pressure: Regular practice of breathing exercises can help reduce blood pressure by promoting relaxation and improving circulation.
Enhanced Mood: Breathing deeply can trigger the release of endorphins, the body's natural feel-good chemicals, contributing to improved mood and emotional resilience.
Better Sleep: Incorporating breathing exercises into a bedtime routine can help calm the mind and prepare the body for restful sleep.
Optimized Recovery: Some research indicates that taking 3-10 minutes of focused breathing immediately after exercise can optimize muscle adaptation and recovery from the workout.
Decrease Muscle Tension: This is particularly helpful with pelvic floor muscle tension and pain.
Simple Breathing Techniques
1. Connection Breath
Steps:
Laying on your back, knees bent.
Inhale through your nose, focusing on expanding the abdomen and the pelvic floor.
Exhale slowly. As you exhale, create some slight tension in the pelvic floor, lift it up while also lightly contraction the abdominal wall like a light internal hug. Think about the pelvic floor and the abdomen pushing the air back up and out of your lungs.
Repeat 10-20 times.
2. Balanced Breathing
Steps:
Find a comfortable position, either sitting or lying down.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose. Does one hand move less than the other? If so, practice sending your breath into that hand. Focus on being able to expand your rib cage 3 dimensionally as well as expanding your stomach with your breath. Once you have that down, focus on breathing down into your pelvic floor.
Exhale slowly through your mouth.
Repeat for 5-10 minutes, focusing on the rise and fall of both hands.
3. Cyclical Sighing
Steps:
Sit or lie down comfortably.
Inhale through your nose.
Take a second, deeper breath to fully expand your lungs.
Slowly exhale all the air through your mouth.
Repeat for about 5 minutes.
More information about the benefits of Cyclical sighing based on research from Stanford.
4. Box Breathing
Steps:
Sit in a comfortable position with your back straight.
Inhale through your nose for a count of four.
Hold your breath for a count of four.
Exhale through your mouth for a count of four.
Hold your breath for another count of four.
Repeat for several cycles, gradually increasing the counts as you become more comfortable. For extra Vagal Nerve Toning - trace the box on the palm of your hand in time with the breath.
Making Breathing Exercises a Habit
To maximize the benefits of breathing exercises, consider incorporating them into your daily routine. Here are a few tips:
Set a Time: Designate specific times for practicing breathing exercises, such as in the morning, during breaks at work, after exercise.
Combine with Other Practices: Pair breathing exercises with mindfulness or meditation practices to enhance relaxation.
Use Reminders: Set reminders on your phone or use post-it notes around your home to encourage regular practice.
Safe, Effective, Free Medicine
"When you own your breath, nobody can steal your peace. " - Author Unknown
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"When you own your breath, nobody can steal your peace. " - Author Unknown 〰️
Breathing exercises are a valuable addition to any wellness routine. They require minimal time and effort yet provide significant benefits for mental and physical health. By practicing these techniques regularly, individuals can build resilience against stress and enhance their overall quality of life.