Breathe For Stress Management
The body is an amazing creation.
It is this magnificent machine that works constantly.
24 hours a day.
7 days a week.
365 days a year.
There is no OFF button, and as if that is not incredible enough - the majority of what the body does, takes place without you having to even THINK about it! Your heart pumps blood, your stomach digests food, your eyes blink, your ears hear, your hair and nails grow, your skin feels, your lungs breathe, your hormones regulate every single metabolic process in your body...
should I keep going? My point is that you inhabit this body that is absolutely perfect in every way, and since it does all of these functions (and not a single complaint, might I add) without you having to put any thought into it, we very frequently take advantage of it.
We put incredible amounts of stress on our bodies and expect that they just deal with it.
This undue stress may not show any effects for days, weeks, months or even years, but slowly that stress takes a toll on your body.
So what do we do? It is not as daunting as it may seem.
The very first step that I encourage you to take is to become aware of your breathing.
Yes, the lungs will take in oxygen and let out carbon dioxide without you even thinking about it -- the physiological process of breathing -- but I am talking about breathing for nourishment, for stress relief, for giving your body a chance to catch up! If you do not regularly practice full deep breathing, your breathing will become quick and shallow, leading to a less powerful transverse abdominus muscle (that is your very own corset), limiting the air circulation through your lungs (the "if you don't use it, you lose it" theory), and minimizing the amount of air your are giving your body to survive on (gasp)! Breathing is more important than eating - even more important than water! We can survive for weeks without food...
days without water...
but only minutes without air.
Many times when people think about breath work, they get a picture in their head of a room full of yogis all "OHM-ing" together.
Although that does have great power, some may not be ready for that just yet.
So, no worries, I am not going to turn you into a yogi and I will not force you to even utter the word "ohm"...
I promise.
I will give you some history and education, and then a nice easy (and not too weird) way to practice! Sound good? My one yogi piece of information is a definition -- Pranayama.
Pranayama is defined as the 'lengthening of the prana or breath'.
The word is composed of two Sanskrit words: PrÄna, meaning life force or vital energy; and ÄyÄma meaning to suspend or restrain.
It is often translated as control of the life force.
When used as a technical term in yoga, it is often translated more specifically as 'breath control'.
The effects of practicing Pranayama with a yoga master are reported to be powerful enough to cure chronic conditions when practiced correctly and safely.
See below for exercises that are very simple and easy to learn, with very low risk.
Both exercises are derived from breathing exercise suggestions by Dr.
Andrew Weil.
Breathing Exercise #1: Conscious Breathing Sit tall with a straight back or lay down in a comfortable position.
Close your eyes and just observe your breath -- without trying to change anything.
Just focus your attention on it for a few minutes.
Try to complete both the inhalation and exhalation through the nose.
Notice the length of the inhale and the length of the exhale.
Where do you consider the "start" of the breathing cycle to be? How much effort is required to complete the cycle? How long can you keep your attention solely on your breath? When you find that another thought or distraction has interrupted your concentration on your breathing, simply return your attention to your breath cycle.
Try to do this for 5 minutes in the morning, and any time during the day when you find yourself becoming stressed or anxious.
This is the most basic form of meditation.
Breathing Exercise #2: Start with Exhalation Breathing happens as a cycle, we breathe in and breathe out continuously from the day we are born for our entire lives! There is truly no beginning and no end to our breathing cycle, except at birth and at death.
However, we tend to think of the cycle as beginning with the inhalation, and ending with the exhalation.
Instead during this exercise, think of the breathing cycle as starting with the exhalation, but still taking place completely through the nose.
Sit with your back straight or lay down in a comfortable position, again do not try to change anything about your breathing.
You are only changing your perception of the breathing cycle.
Experience the exhalation as the beginning of each new cycle, using the muscles of the abdominal cavity to gently squeeze the air out of your lungs.
Your lungs work like a vacuum, when more air is squeezed out of them, they will automatically draw more air in.
Since deep breathing has many health benefits, from stress release and abdominal toning, to asthma management and pneumonia prevention, the easiest way to deepen your breathing is to focus on the exhalation and let the inhalation simply be the result.
Breathing Exercise #3: Take a Relaxing Breath This exercise requires a little more time and concentration than the above exercises.
Be sure to progress yourself only when you feel ready, do not rush the process.
If this exercise is too complicated, simply focus on the above exercises and you will experience great results.
During this exercise, the inhalation will take place through the nose, but the exhale will take place through the mouth.
You will also be counting during this exercise -- but the counting should be silent and on your own rhythm.
Sit comfortably or lay down, being sure that your back is straight.
For this exercise, you will want to keep your tongue in the yogic position -- resting gently against the top of the mouth and slightly touching the back of the top front teeth.
Exhale completely through the mouth, making an audible sound.
Close the mouth and inhale through the nose for a count of 4.
Hold the breath for a count of 7.
Exhale audibly through the mouth for a count of 8.
See if you can complete 4 cycles of this breathing rhythm, completing about a minute of Relaxation Breathing.
After the completion of the 4 cycles, breath normally.
Again, the speed of your counting is not important, only the ratio of 4:7:8 for the inhalation, hold and exhalation is crucial.
When you begin this exercise, you will be limited by how long you can hold the breath.
Adjust your counting speed accordingly -- you should NOT struggle to hold the breath or hold to the point of feeling light-headed.
As you practice and improve, you will be able to slow down your counting.
Start with completing the 4 cycles 1-2 times per day, and after a month, if it feels good to do so, increase to 8 cycles 1-2 times per day.
When done correctly, conscious breathing can have tremendous health benefits such as stress management, improved clarity and focus, relief from anxiety, abdominal strength, and an improved state of calmness.
The simple act of just becoming more conscious of your breathing is a very small and easy step to take toward improving your health -- mental, physical and emotional -- and it only take a few minutes a day
It is this magnificent machine that works constantly.
24 hours a day.
7 days a week.
365 days a year.
There is no OFF button, and as if that is not incredible enough - the majority of what the body does, takes place without you having to even THINK about it! Your heart pumps blood, your stomach digests food, your eyes blink, your ears hear, your hair and nails grow, your skin feels, your lungs breathe, your hormones regulate every single metabolic process in your body...
should I keep going? My point is that you inhabit this body that is absolutely perfect in every way, and since it does all of these functions (and not a single complaint, might I add) without you having to put any thought into it, we very frequently take advantage of it.
We put incredible amounts of stress on our bodies and expect that they just deal with it.
This undue stress may not show any effects for days, weeks, months or even years, but slowly that stress takes a toll on your body.
So what do we do? It is not as daunting as it may seem.
The very first step that I encourage you to take is to become aware of your breathing.
Yes, the lungs will take in oxygen and let out carbon dioxide without you even thinking about it -- the physiological process of breathing -- but I am talking about breathing for nourishment, for stress relief, for giving your body a chance to catch up! If you do not regularly practice full deep breathing, your breathing will become quick and shallow, leading to a less powerful transverse abdominus muscle (that is your very own corset), limiting the air circulation through your lungs (the "if you don't use it, you lose it" theory), and minimizing the amount of air your are giving your body to survive on (gasp)! Breathing is more important than eating - even more important than water! We can survive for weeks without food...
days without water...
but only minutes without air.
Many times when people think about breath work, they get a picture in their head of a room full of yogis all "OHM-ing" together.
Although that does have great power, some may not be ready for that just yet.
So, no worries, I am not going to turn you into a yogi and I will not force you to even utter the word "ohm"...
I promise.
I will give you some history and education, and then a nice easy (and not too weird) way to practice! Sound good? My one yogi piece of information is a definition -- Pranayama.
Pranayama is defined as the 'lengthening of the prana or breath'.
The word is composed of two Sanskrit words: PrÄna, meaning life force or vital energy; and ÄyÄma meaning to suspend or restrain.
It is often translated as control of the life force.
When used as a technical term in yoga, it is often translated more specifically as 'breath control'.
The effects of practicing Pranayama with a yoga master are reported to be powerful enough to cure chronic conditions when practiced correctly and safely.
See below for exercises that are very simple and easy to learn, with very low risk.
Both exercises are derived from breathing exercise suggestions by Dr.
Andrew Weil.
Breathing Exercise #1: Conscious Breathing Sit tall with a straight back or lay down in a comfortable position.
Close your eyes and just observe your breath -- without trying to change anything.
Just focus your attention on it for a few minutes.
Try to complete both the inhalation and exhalation through the nose.
Notice the length of the inhale and the length of the exhale.
Where do you consider the "start" of the breathing cycle to be? How much effort is required to complete the cycle? How long can you keep your attention solely on your breath? When you find that another thought or distraction has interrupted your concentration on your breathing, simply return your attention to your breath cycle.
Try to do this for 5 minutes in the morning, and any time during the day when you find yourself becoming stressed or anxious.
This is the most basic form of meditation.
Breathing Exercise #2: Start with Exhalation Breathing happens as a cycle, we breathe in and breathe out continuously from the day we are born for our entire lives! There is truly no beginning and no end to our breathing cycle, except at birth and at death.
However, we tend to think of the cycle as beginning with the inhalation, and ending with the exhalation.
Instead during this exercise, think of the breathing cycle as starting with the exhalation, but still taking place completely through the nose.
Sit with your back straight or lay down in a comfortable position, again do not try to change anything about your breathing.
You are only changing your perception of the breathing cycle.
Experience the exhalation as the beginning of each new cycle, using the muscles of the abdominal cavity to gently squeeze the air out of your lungs.
Your lungs work like a vacuum, when more air is squeezed out of them, they will automatically draw more air in.
Since deep breathing has many health benefits, from stress release and abdominal toning, to asthma management and pneumonia prevention, the easiest way to deepen your breathing is to focus on the exhalation and let the inhalation simply be the result.
Breathing Exercise #3: Take a Relaxing Breath This exercise requires a little more time and concentration than the above exercises.
Be sure to progress yourself only when you feel ready, do not rush the process.
If this exercise is too complicated, simply focus on the above exercises and you will experience great results.
During this exercise, the inhalation will take place through the nose, but the exhale will take place through the mouth.
You will also be counting during this exercise -- but the counting should be silent and on your own rhythm.
Sit comfortably or lay down, being sure that your back is straight.
For this exercise, you will want to keep your tongue in the yogic position -- resting gently against the top of the mouth and slightly touching the back of the top front teeth.
Exhale completely through the mouth, making an audible sound.
Close the mouth and inhale through the nose for a count of 4.
Hold the breath for a count of 7.
Exhale audibly through the mouth for a count of 8.
See if you can complete 4 cycles of this breathing rhythm, completing about a minute of Relaxation Breathing.
After the completion of the 4 cycles, breath normally.
Again, the speed of your counting is not important, only the ratio of 4:7:8 for the inhalation, hold and exhalation is crucial.
When you begin this exercise, you will be limited by how long you can hold the breath.
Adjust your counting speed accordingly -- you should NOT struggle to hold the breath or hold to the point of feeling light-headed.
As you practice and improve, you will be able to slow down your counting.
Start with completing the 4 cycles 1-2 times per day, and after a month, if it feels good to do so, increase to 8 cycles 1-2 times per day.
When done correctly, conscious breathing can have tremendous health benefits such as stress management, improved clarity and focus, relief from anxiety, abdominal strength, and an improved state of calmness.
The simple act of just becoming more conscious of your breathing is a very small and easy step to take toward improving your health -- mental, physical and emotional -- and it only take a few minutes a day
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