Optimal Breathing Practice

This week, we’ll focus on a simple yet powerful breathing exercise. Effective and relaxed breathing is an excellent form of stress management and can help revitalize your energy. You might be thinking, “I’ve been breathing my whole life… do I really need to learn how to breathe?” Well, let’s find out.

Start by sitting comfortably in a chair and placing one hand on your stomach and the other on your chest. Breathe normally for about 60 seconds, paying attention to where your breath is coming from. Is it your chest? Your stomach?

So, where should it come from? If you’ve ever watched a baby breathe, you might already know the answer. Their belly rises and falls while their chest remains mostly still. Babies don’t have the worries of noisy neighbors, bills to pay, or stressful jobs. Unfortunately, as adults, many of us tend to “forget” this natural way of breathing and start breathing with our chest, or even our shoulders, which can lead to tension and discomfort.

Let’s take a few minutes to practice breathing from our stomach area—also known as diaphragmatic breathing.

First, grab a small object, like a book or a plate. Clear the area of all distractions (don’t worry—kids, spouses, and pets can survive without you for 15-20 minutes) and lie down flat on your back. Place the object on your stomach, making sure it’s not supported by your chest or pelvic area. Begin by simply slowing your breathing down. Continue by taking deeper and deeper breaths, inhaling through your nose and exhaling through your lips (as if you’re breathing through a straw). Let your stomach—your abdominal area—do the breathing for you, and watch the object move up and down. Allow your shoulders and chest to rest as you continue breathing deeply and rhythmically while your belly rises and falls.

Now, close your eyes and imagine your stomach expanding like a balloon with each inhale, and deflating like a balloon with each exhale. Continue for a few minutes, enjoying the relaxed feelings while still focusing on taking deep breaths with your abdominal area. If you want to add another element, imagine yourself breathing in energy and life with each inhale, and silently say “relax” or “let go” with each exhale. Another alternative to deepen your breathing further: breathe to the count of 7, hold your breath for 2-3 seconds, and breathe out to the count of 7.  After you exhale, hold your breath again for 3 seconds before you inhale.  Once you get better at it, you can increase the length of time you’re are both inhaling/exhaling and holding your breath.  Your body and your brain will truly appreciate this effort.

Ideally, this entire exercise should take about 15-20 minutes, but even a few minutes will be beneficial. Practice this every day, and you’ll soon notice lasting benefits. If you don’t get it quite right the first time, don’t worry. If you’ve been holding a lot of tension or are used to chest breathing, it may take a few attempts. Breathing deeply with your diaphragm allows you to experience the full capacity of your lungs. You’ll feel more refreshed, relaxed, and revitalized, and you’ll likely notice a reduction in fatigue and stress.

We believe that body-mind awareness is essential to your physical and mental health.  Visit www.Lifecyclescounseling.com to learn more.