WHOLE-BODY BREATHING
Relaxation + Rejuvenation =
Balance
Want more balance in your life? Take one minute to observe how your body is breathing. Your breathing pattern is a key to unlocking doors to longevity and general good health. You already eat food to refuel your body, sleep to rest your body and take time out for a tea or coffee break. Question is are you willing to fit in a focused breathing break as part of your health routine beyond yoga classes or meditation?
Breathing into your whole body makes a huge difference in your energy levels, your ability to completely relax your body and has influence on how you feel about how you spend your days.
Whole body breathing utilizes the four musculoskeletal sections of the torso, which support the cardio respiratory system. If you don’t have the physical understanding of how breathing deeply and correctly feels then you will be missing out on the many benefits of taking that breathing break.
In this day and age with all the pollution we take in on a regular basis we need to utilize more of our true lung capacity in order to live longer and healthier. In the beginning it is best to practice your deep breathing exercises lying down. This is key in feeling the back of your body open as well.
Try this pelvic breathing exercise. It will stimulate a relaxation response in your parasympathetic nervous system, the abdominal muscles will massage your intestines and the muscles of your lower back will release tension.
Lay down in a prone position. Place one hand over your lower abdomen. Put your thumb gently on your navel and stretch your pinky finger all the way down to your pubic bone. Now let your hand rest there. You want to feel the movement happening in this area as you are breathing in and out. When you inhale, your lower abdomen should
inflate gently expanding as the air you take in fills the lower lobes of your lungs.
When you inhale your diaphragm moves up and down which creates a vacuum and expansion effect.
As you inhale the air is dropping into your lungs like water pours into a glass. Your whole body is a container for breath / oxygen and breathing deeply into your lungs includes expanding your lower abdomen and your lower back muscles.
Now that you can breathe and move your lower abdomen try this additional step: Notice your lower back, is there tightness or tension as you breathe or is it relaxed? Try focusing on your inhale and imagine expanding the muscles of your lower back gently down toward the earth. In other words, inflate and make space in your lower back so that breath can bring in the energy, chi, life-force you want into the center of your body. What if you could expand not only into your lower abdomen and back but you could also slightly expand the muscles of your pelvis downward toward your feet? Try it! This releases tension in the muscles surrounding the main arteries that travel into the legs and feet. Bring oxygen and life into your legs and feet.
Practice good posture while lying down prone. When sitting and doing deep breathing exercises keep the rhythm of breath slow and relaxed. Sit on your sits bones for good posture, energy movement and connect the breath to the tip of your head receiving energy, health and vitality.
Once you learn to expand in the front and back also try to expand into the space between your hips making them move slightly outward away from center. Expand the pelvis using the muscles of the abdomen inflating deeper. This gently expands the hips. Do this concentrated breathing while focusing your thoughts on breathing in and getting a real sense of inner balance.
This type of whole body breathing brings fresh oxygen to you’re lungs and as you exhale simply let the air fall out of you without pushing or blowing with your lips. No need for the extra effort. No need to count. Your body knows how to exhale, focus on your inhale, the life and energy you are breathing in. Blend in a little intention for balance and realize that you are already in balance because you now have a new simple breathing relaxation and rejuvenation technique to use anytime, anywhere during your day. Best practiced when you can actually lie down for at least ten minutes in. You deserve it! Helps sleep and daytime rest.