How to breathe…
April 1, 2024
Understanding the anatomy of breath.
We’re going a little deeper into the anatomy of breath and explore the transformative power of different breathing techniques.
This is for you if you're new to breath work or looking to deepen your practice.
The Importance of Breath:
Your breath is more than just a biological function that you do (likely you don’t even notice your breath, or even that you hold it sometimes); it's a gateway to health, vitality, and inner peace.
Understanding the anatomy of breath can help you to harness its full potential and unlock a world of physical, mental, and emotional benefits.
Inhaling Through the Nose vs. Mouth:
The way you breathe (regularly, not during breath work practices) can impact your body and mind. Inhaling through the nose filters, humidifies, and warms the air, optimizing oxygen uptake and enhancing lung function. On the other hand, mouth breathing may lead to shallow breathing patterns and increased stress levels. Discover the benefits of nasal breathing and how to cultivate this natural and efficient breathing pattern in your daily life.
Exploring Different Breathing Techniques:
Belly Breathing (Diaphragmatic Breathing):
Focus on Your Belly: Place one hand on your belly. When you breathe in, let your belly push outward like a balloon filling with air. When you breathe out, let your belly relax and gently fall back down.
Keep Your Chest Quiet: Try not to let your chest move too much. Keep it still while your belly moves in and out with each breath.
Breathe Deeply: Take slow, deep breaths through your nose, filling your belly with air. Exhale slowly through your nose or mouth, letting your belly deflate like a balloon.
Clavicular Breathing:
Feel Your Chest and Collarbones: Notice how your chest and collarbones rise and fall with each breath. As you breathe in, feel them lift up toward your chin. As you breathe out, feel them relax back down.
Relax Your Shoulders: Keep your shoulders relaxed and let the movement happen in your chest and collarbones. Try not to lift your shoulders up toward your ears.
Breathe Into Your Upper Chest: Take slow breaths through your nose, focusing on filling the upper part of your chest. Feel your collarbones gently lift as you breathe in, and lower as you breathe out.
Alternate Nostril Breathing:
Notice Your Nostrils: Pay attention to the airflow through each nostril. Close one nostril with your thumb and breathe in through the other nostril. Then, switch and exhale out of the nostril you just breathed in through.
Take It Slow: Breathe in and out gently, without forcing the breath. Let the air flow naturally, and try to make your inhales and exhales the same length.
Stay Relaxed: Keep your face and neck relaxed as you breathe. Imagine the air flowing smoothly through your nostrils, balancing the energy in your body.
Practical Tips for Deliberate Breath Awareness:
Start with simple awareness of your breath. Creating awareness of it in different situations… when you’re feeling neutral, stressful, or emotionally charged (I tend to hold my breath when I’m crying)
Start your day with a few minutes of mindful breathing, setting the tone for calm and clarity.
Incorporate breath work into your daily routine, like when you’re stretching/yoga, meditation, or before bedtime.
Breathe it in, be deliberate, and be good to yourself!
Chelsea
aka The Deliberate One
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