Just Breathe
Just Breathe
Sure, but is it always that simple? Sometimes, we forget. Yes, we get busy, we get stressed, we get overwhelmed - and….we either stop using our diaphragm (the major muscle of respiration) or we skip breaths altogether. Ugh!
When we skip breaths or breathe through our chest, we don’t fully oxygenate every cell, and we overtax all the accessory muscles of respiration, our already stressed and tense neck, chest, and upper back. Double Ugh!
No worries. I have a solution. Try the following breathing technique. It may take a practice session or two but once you’ve got it, it’s magic!
No, really. Once you are comfortable with this type of breathing, you can easily incorporate a breath or three not only to take things down a few notches when you are stressed, but also to revive you when you are fatigued. See, magic.
Full Diaphragmatic Breathing
Shallow, apical breathing overuses the muscles of respiration that lie between the ribs, in the neck, and upper back. This type of breathing can contribute to taut, irritated muscles, a decrease in oxygen intake, constriction of arteries, and increased blood pressure and pulse rate.
Full Diaphragmatic Breathing uses the abdomen and the respiratory diaphragm to take in the largest amount of air with the least effort. Using this type of breathing will help to reduce stress related conditions and decrease the perception of pain.
Try it here:
Begin By Lying Down On Your Back. Have a comfortable pillow under your head and pop one under your knees if you like. Always Inhale through the nose and exhale through the mouth. Breathe in a slow and controlled manner to avoid hyperventilation.
Take it slow. This may take a bit of practice. Become completely comfortable with each step before including the next one.
Step 1: Place both hands on your abdomen, just below your ribcage.
Inhale. Breathe 'into your abdomen'. Feel your abdomen rise as you inhale. Allow your abdomen to fall as you exhale.
Step 2: Place.your hands on the sides of your rib cage.
Inhale. As your abdomen rises, allow your ribcage to expand into your hands. As you exhale, feel your ribs sink back to your sides and notice your abdomen falling .
Step 3. Place your hands on the top of your chest, just below the collarbones. Inhale, taking a longer breath now. Nice and slow. Be aware of your abdomen rising and your ribs expanding, then feel your chest inflating.
As you exhale, feel your chest deflate, then your ribs sinking back, and finally, your abdomen falling.
When you become accustomed to this type of breathing, try it sitting, standing, and then while engaged in daily activity or exercise.
Come back to this practice if ever you find yourself off track.
Namaste Beautiful People