How many times throughout the day do you typically notice your breathing? Probably not very often if you’re like most people. Thank goodness it’s one of those automatic functions that our bodies take care of for us, right?
Just because breathing happens automatically, though, doesn’t mean we can’t intentionally engage with the process and accomplish some pretty cool things. First, a quick little anatomy and physiology lesson (a super “lite” version) to help set the stage. Take a moment to notice how you’re currently breathing. When we’re busy, stressed out, or just not truly focused on our breathing, we typically default to shallow, chest breathing, which tends to have a more up and down or vertical movement. And in its more exaggerated form, such as during a super stressful or panicked moment, the breaths become even more shallow, and the shoulders may even rise and fall a bit (think of the equivalent to panting).
If your body could speak to you, it would tell you this shallow form of breathing is not exactly ideal. Does it keep you alive? Sure. But if we’re striving for our ultimate health and wellness, we need to reach beyond survival!
And in walks our good friend, Deep Belly Breathing! Breathing that focuses on fully filling the belly with a big inhale so it’s visibly “puffed out” and then fully squeezing out every drop of air with a nice, long exhale is where the real magic happens. This is what our body would order up much more often if it could. Of course, shorter, faster breaths have their place in our lives, such as during exercise or other physical exertion. But deep belly breathing has a whole host of benefits to both our bodies and minds, including stress reduction, lower blood pressure, pain relief, better posture, toxin release, increased energy, enhanced immunity, better digestion, just to name a few.
So, let’s give it a try. Sit up comfortably in your chair – tall but relaxed. Try to have your feet on the floor and your arms in your lap. Close your eyes. Relax your body and mind. Let’s begin:
Inhale slowly through your nose, if possible. Imagine the air filling your low belly, then your ribcage, then your chest.
Slowly release that breath in reverse with a long, controlled exhale. Let the chest fall, then the ribcage, then the belly. Squeeze out every drop of air.
Again, inhale slowly – belly, ribs, chest. Exhale slowly – chest, ribs, belly.
One more time, inhale – belly, ribs, chest. Exhale – chest, ribs, belly.
Now take a moment to notice how you feel. Maybe a bit more relaxed, focused, positive? Every time you stop to take a moment to slow down and deepen your breathing, your body reaps the benefits. Even just a few sessions a day is helpful. Some people like to start and end their day with some rounds of deep breathing and throw in a few more somewhere around mid-day. Just like with any healthy habit, the more you practice it, the more it will become a natural part of your days without even thinking much about it.
While I’ve got you focused on your breathing, here’s one more exercise to try that incorporates holding your breath both when your lungs are full and when they’re empty. It’s called Box Breathing, or 4×4 Breathing, and it’s one that Navy Seals use in their training to prepare them for the stressful situations they’re likely to encounter (so you can feel super cool and tough doing this one!). It’s a simple, even breath with a 4-count inhale, 4-count hold, 4-count exhale, and 4-count hold. Let’s do three rounds together:
Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4.
Again, inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4.
Last time, inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4.
Release your breath and resume your natural breathing. Again, take a moment to notice any sensations in your body and mind. Relaxed, focused, less tension, more positive?
I’ve enjoyed breathing intentionally with you! I hope you’ll make a point to focus on your breathing more often and give your body the extra TLC it deserves. Do you have a favorite breathing exercise? One of these or another you’ve tried? There are lots out there to explore. Share with us in the comments below so we can be inspired and breath along with you!
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