Conscious Breath
We inhale and exhale approximately 20,000 times per day. That's a lot of muscle memory. During inhalation, we activate up to 10 muscles. During forced exhalation, that number is 8. Undeniably, breath has powerful effects on the physical, emotional and mental planes. Ancients connected with the breath more closely as the breath of life (prana)or the supreme life force, similar to the ebb and flow of waves, connecting us with the universe.
The breath is the first thing that abandons us during times of stress or anxiety. The chest and belly tighten, and, as the body's oxygen level is depleted, anxiety increases. Can you recall a time when someone gave you the simple advice, "Just breathe"? It's the very LAST thing we want to hear, but reactively the best action we can take to calm the nervous system. When the nervous system is running our judgment and choices, it should stay as regulated as possible.
While there are many things about the physiology that cannot be controlled, breath is the only autonomous bodily function that we can control: it is the gauge of life force.
The breath is with us from birth until death, often becoming shallower over time, unless we consciously shift it. We can’t survive more than four minutes without breathing because the oxygen provided to all the organs and cells of the body comes ONLY through the humble breath. The breath bears the weight of our well-being, and we have the gift of being able to work with it to create physiological changes. Let's rethink and explore how to use the breath to enhance quality of life.
Mind, Body, Emotion
Impulses of the mind, which guide emotion are closely linked to the breath. The Yoga Sutras of Patanjali says when you control your breath, you control your mind and emotions. A recent study conducted by Stanford Scientists confirms this link between the breath and states of being. They discovered a group of neurons in the brain solely responsible for connecting the breath to the thoughts generated in the mind, essentially regulating rhythm of breath. The neurons send signals directly to the center of the brain, which stimulates the appropriate systemic responses.For example, shallow, rapid breath will often overtake someone in a state of stress or anxiety. Steady, slow breath inhabits the body of someone in a calm state. Angry breath may be forceful and rapid. Sad breath may be heavy, with intermittent sighs. Each state of being has it appropriate manifestation of the breath.
Once tapped into, focused breathing offers clarity and power over how we are experiencing our state of being. In turn, conscious breathing greatly impacts levels of stress, helps fight depression, and improves sleep and overall wellbeing; while also supporting immune function and rapid recovery from illness.
So, how do we cultivate the breath to get these physical, mental and emotional benefits? You may have noticed lots of yoga instructors guide people to breathe predominantly through the nostrils. The most practical reason is to consciously control how much air is being inhaled and expelled. If the breathing moves to the open mouth we may subtly shift into stressing or pushing our bodies, which is not aligned with the ease and balanced effort one is intending to practice. The efficiency and ease with which the breath flows through us is a telling process to witness. We can then use our breath to empower, rather than oppose.Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. ~ ThÃch Nhất Hạnh
Steps to Conscious Breath
Rhythmic breathing techniques are called Pranayama in yoga. Pranayama is a yogic science of using the breath to control the body and mind. Deliberate rhythmic breathing can be found in various traditions. These voluntary breathing exercises create a bridge to positively influence the involuntary bodily functions.
There are plenty of breathing techniques for different purposes but there are four simple principles, which underpin most pranayama techniques:
Inhalation,
Full retention or holding of the breath
Exhaling; and
Empty retention or holding the breath
The beauty of breath work is that you do not need anything; it can be done for a short or extended amount of time, and it is instantly accessible. It’s just you and your respiratory system.For those who are conscious breath beginners, this simple 4-step process is a great start. To expand your practice, create a steady rhythm between inhale and exhale, pausing in the gap between the two.
The Yogi rule for Rhythmic Breathing is that the units of inhalation and exhalation should be the same, while the units for retention and between breaths should be one-half the number of those of inhalation and exhalation, although this can be easily adjusted for what works for you (The Science of Breath, Yogi Ramacharaka).
A good place to start:
Inhale for a count of 6 through the nose, hold the breath for 3
Exhale for a count of 6 through the nose, hold at the bottom for 3
Repeat for several minutes or as long as comfortable.
Try this exercise, and if you feel like this is easy, check out the next post with 3 more exercises. If this is a challenge, stay here and grow the practice until you're ready to move on! You will quickly experience the immediate effects of focused breathing, and your future self will thank you.
Till next time,
Have the courage to be Present,
Namaste!
