Yoga BREATHING
By: Christel Autuori Certified Yoga Instructor Reiki I and II Practitioner
Life is challenging in this twenty first century. We multitask and are on call, 24/7, tied to our computers, cell phones, and palm pilots. We are on the run constantly, having learned that doing is more valuable and productive than merely being, and that making the most of life means doing as many things as possible all at the same time. We are trying to do it all and have it all, but we find ourselves increasingly tense, disillusioned, disconnected, frustrated, and exhausted. The tension and stress gets stuck in the body, with negative effects, and contribute to the development of cardiovascular disease, insomnia, anxiety, hypertension, headaches, and ulcers. We know this is not good for us, and that we need to slow down, but have no clue how to do it—or how to find the time for it!!
SLOWING DOWN:
In yoga, we return to the breath—we learn to breathe once again the way we first breathed when we were babies. We learn to use the complete yoga breath—to use the lungs completely, instead of only partially. We learn to breathe deeply and fully. The breath is the link between the body and the mind, and as we learn to breathe fully and completely, the mind slows down and relaxes, yet remains alert. As we increase the depth and energy of our breathing, we find we feel more connected with ourselves and with the energy and rhythms of nature. As the mind relaxes, we find the body is able to relax also.
YOGA BREATHING EXERCISE:
- Observe your breath. Ask yourself:
- Are you filling your lungs completely?
- Is your abdomen rising on the inhalation?
- Is the breath long and gentle or short and ragged?
- Now take a deep breath.
- Feel your body RISE as you inhale into the lower lobes of the lungs
- Then feel the side of your body, the ribs
- Expand outward as you fill the middle section.
- Fill the upper part of your lungs, up to your collarbones as you inhale completely.
- When you exhale, reverse the process.
- Take a few breaths this way.
- Pay attention to how and where your lungs are filling.
- Place one hand on your chest and the other on your abdomen to help you concentrate on your breathing.
- Focus completely on your breathing
- Gently press your thumbs against the breastbone.
- Take a few more complete breaths.
(*As it becomes long and gentle, you induce the relaxation response.The heart rate and the blood pressure fall, as does the release of stress hormones into the bloodstream. The immune response is enhanced and creates a sense of well-being. Now place your hands together in a prayer position in the center of your breastbone at the level of the heart.)
*This is an acupressure point known as the Sea of Tranquility, known to relieve nervousness and anxiety and balance emotions.
The breath pattern is an indicator of the emotional state. Recent studies confirm that when we are happy we breathe deeply and fully. When we are upset our breath is shallow, rapid, and uneven. Not only is the emotional state characterized by a specific breathing pattern, but even more remarkable is that the breathing pattern can induce the emotional state! By breathing fully and completely, the intake of oxygen is improved, resulting in better heart and lung function, healthier skin, and better digestion. You feel calm, relaxed, and at peace.
In yoga, the breath is coordinated with the physical movements for maximal benefits, and the regular practice of yoga can help alleviate many of the unhealthy effects of our busy lives. Yoga loosens tight muscles, and improves balance, strength, flexibility, and general health. It helps release tension and stress held in the body, and reduces the heart rate, lowers blood pressure, and increases lung capacity. Yoga helps alleviate depression and anxiety and improves the function of the immune system. Yoga helps us slow down, relax, focus, and regain control over our lives. The internal experience of yoga—being fully present in the moment—can extend into every aspect of your life, to help create a sense of calm and well-being.
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