It’s More Important Than You Might Think.
One of my favorite topics to talk about, write about, and work with is the breath.
We breath all the time—over 20,00 times per day. Breathing is the one thing we do both consciously and unconsciously. Significantly, how we are breathing reveals how well we are physically and emotionally, and how we are is… the starting point for, well, everything we experience in the world.
Think about it: what happens when we are stressed or anxious? The breath moves high in the chest and becomes jagged and rapid (we get short of breath and possibly hyper-ventilate). When we feel angry, the breath might gather in the throat or nose (think of the image of “hot-headed”). Peaceful moments naturally elicit long, deep belly breaths and sighs. Laughter is a different way of modulating the breath, which expresses itself in playful, staccato-like puffs of air. When we are surprised or get a sudden fright, we inhale sharply and quickly. And when we are centered and clam, so, too, is the breath: it flows evenly, slowly, and smoothly. So, we can understand a lot about how we are by tuning into the breath.
We can also consciously change the breath, harnessing it to help modulate mood, energy, and focus. There are many techniques to doing so (look for more tips in future blogs), but it all beings with the simple practice of Breath Awareness to calm the central nervous system.
As odd as it may sound, “practicing” breathing – meaning steady, grounded, relaxed breathing—is the key to laying down pathways and creating habits in the body and mind that make it easier to call up when needed.
Try this once a day for a 3-5 minutes, preferably at the same time every day (first thing in the morning or right before you go so sleep are great opportunities), and notice how it feels. The power to reduce stress and anxiety, increase attention and focus, improve sleep, and manage emotions is already within us: all we need to do is begin with a breath!
Listen here for a short, guided recording of how to establish Breath Awareness.
Here is how to practice Breath Awareness
Begin by taking a comfortable seat where you feel supported and upright, with your head-neck-trunk in a straight line. You may also choose to do this lying down with the same neutral alignment of head-neck-trunk.
Close the eyes or bring the eyes to half-mast, so your gaze rests softly on a spot in front of you.
Turn the attention inward, to the touch of breath in the body, wherever you feel it– not needing to change anything, just noticing the body breathing, as you are like an objective observer.
Feel the sensations of exhalation and inhalation with each breath. The style of breathing that feels best for you is an individual matter, just explore what flows most easily for you.
Watch as the breath moves like a wave, filling the lungs on the inhale and then, at the top of the inhale, naturally turning to an exhale.
Notice how at the end of the exhale, the breath naturally converts to an inhale, again and again.
As you continue to follow your breath, make subtle adjustments to your posture and breathing so it feels even more effortless.
If you notice your mind wandering, simply bring it back to the touch of breath in the body without judgment.
Continue like this for as long as you like, relaxing in the effort.
When you are done, take your time to transition your awareness back into the room around you before you carry on with your day.
Notice any physical or mental sensations you may feel after this practice.
