How to use Breath to relax your mind and body
We all have to deal with external and internal stressors. And many of us are aware of the ba-jillion tools out there for coping. But how often do we actually use them? Personally, if I’m stressed, you know I’m going right to the snack drawer. But lately I’m proud to say I’ve been checking in with my cravings more often without judgement, and allowing myself a couple moments just to breathe.
So let’s talk Breath. It’s free medicine!
Conscious breathing has been used for thousands of years. Yep, it’s true. There’s evidence in medical texts from 1500 BCE that inhaling through the nose was the most healthful way to take in air*. Many Catholic, Buddhist, and Hindu prayers are timed at 5.5 seconds, which many pulmonauts (respiratory experts and enthusiasts), agree is the optimum breath.
In the massage therapy world, conscious breathing patterns practiced with clients can create an invigorating response to the body; support venous blood flow, influence the flow of lymph, and exercise the accessory breathing muscles.*
While practicing with clients in the massage room, if I find an area that is particularly sensitive, like a trigger point or a hot spot, I will apply pressure to alleviate the tension, but I’ll very often ask the client to practice diaphragmatic, or belly breathing, to expedite the relief and ensure the body is participating, so to speak. This also holds you, the client, accountable for creating change in your own body. It’s empowering! Cool, huh?
These are my tried and true breathing tools. You’ll notice a difference in your physiological response right away, but you’ll benefit most by making them a practice. I would suggest right before bed at night. Perfect time to breathe!
Diaphragmatic Breathing - Also Known As - Belly Breathing
Sit cross legged or in a chair, invite length into your spine (don’t force it), as if someone from a hot air balloon is gently tugging a string connected to your head.
Inhale slowly, almost sipping the air in. Imagine the air flowing waaaay down into your belly and low back, taking up all the space in the bottom of your lungs. You’ll notice your belly expand. Your chest should expand too, but after the belly. We’re filling in from the bottom up. (If this is hard for you, place your hands on your belly for more palpable learning).
Exhale slowly through the nose, ideally. But mouth is okay. Use your diaphragm to expel the air out: navel drawing in. (Those of you with your hands on your belly, gently apply pressure while you exhale and feel your navel draw inward.)
Repeat this slow, rhythmic flow of breath, like ocean waves, for 5 - 10 cycles. (Whatever you have time for).
Use this music sequence if you need help with timing.
Box Breathing - Also Known As Pranayama Breathing
Note: If you are new to breath work, you may experience some light headedness or dizziness with this practice. I recommend you practice the above technique first. Go slow, be gentle with yourself.
Sit cross legged or in a chair, invite length into your spine (don’t force it), as if someone from a hot air balloon is gently tugging a string connected to your head.
Inhale slowly for the count of 1, 2, 3, 4
Hold for the count of 1, 2, 3, 4
Exhale slowly for the count of 1, 2, 3, 4
Hold for the count of 1, 2, 3, 4
With practice, you’ll be able to apply these techniques laying down…cough cough, like on the massage table, cough. I invite you to experience the multitude of benefits from conscious breathing. And if you’re looking for more, check out these videos here.
Enjoy the simplicity of breathing. And remember, self care is health care.
*Breath; The New Science of A Lost Art by James Nestor
*The Impact of Breath on the Body by Cindy Williams
