Conscious Deep Breathing

[Guest guest]

From the group Everything Natural

 

(But if you want to know more about breath work, conscious

breathing, etc. please research our archives for more information!-

Misty, owner of Searching-Alternatives)

 

 

Conscious Deep Breathing

 

Guest article by Robert Sgovio

 

Conscious deep breathing is one of the most simple ways to calm and

integrate the mind and body. The body is always breathing. You are

always

breathing. The first step toward having the breath be your ally is

to become

more aware of it. The next step is to make subtle shifts that will

allow the

breath to be easier and deeper. You might notice that your belly is

tight

and the breath is shallow. Or, the exhale is quick and unconscious

while the

inhale is almost non-existent. Whatever your particular patterns

are, here

are some simple directions toward breathing well and being well.

 

Soften the Belly

 

When breathing, the diaphragm should be relaxed enough that your

abdominal

wall rises and falls with the breath. Your belly should expand and

fill when

you inhale, and empty completely when you exhale.

 

If you are an athlete, with a muscular stomach, give yourself time

and

practice when learning how to relax this vital area.

 

Diagnose Imbalances

 

It is ideal if the length of the inhale and exhale are approximately

the

same. As you pay attention to your breathing, you may first find

that your

belly is not moving. Correct this by practicing softening, relaxing,

and

stretching the abdominal wall, in addition to allowing long relaxed

breaths,

both in and out. As your breath becomes balanced, your mind becomes

balanced. As your deep breath becomes a way of being, your body and

mind

becomes robust and serene at the same time.

 

Stretching and Bodywork

 

People often have difficulty breathing deeply because the back

muscles and

intercostals (around and between the ribs) are too tight. Stress,

lack of

exercise, too much exercise, or bodily held feelings often cause the

muscle

groups around torso to restrict the movement of the rib cage. As

stress and

holding dissolves, the breathing parts (belly, diaphragm, ribs,

lungs, and

back) can move in an easier way. The diaphragm opens more. The chest

and

back muscles soften, creating more ease for the rising and falling

of the

ribs. Stretching, stress reduction, meditation, bodywork, general

relaxation, and emotional release all contribute toward dissolving

body

armor and making the body more open.

 

Practice Breath Awareness

 

It is not likely that you will always be aware of your breathing.

Therefore,

I suggest that you set aside times to practice and focus upon the

breath. I

like to practice slow deep breathing when I am working at the

computer, when

driving on long stretches of open road, when giving bodywork, and as

a way

to begin meditation. It tends to foster a relaxed, focused state of

mind.

Take long deep breaths, both in and out, relax the belly, breathe,

flow, and

go. My meditation always begins with a few moments of being mindful

of the

breath.

 

 

 

The breath can also be used to open the heart. In Tonglen Buddhist

meditation, you practice breathing in the suffering of all beings

around

you. On the exhale you release and send any happiness or joy you

have. Or,

you can contemplate all the dualities of life. Breathe in, life is

born.

Breathe out, life dies. Breathe in, day. Breathe out, night. Breathe

in,

yin. Breathe out, yang.

 

 

 

Breathing is so basic. It is one of the easiest things to miss. And

that is

also how our essential nature is: basic, natural. But, we have

habits of

complicating this. Then we spend years trying to shed our

complications.

However and whenever you consciously breathe, do it with awareness,

an

attitude of good health, and a love for yourself, and all of life.

 

 

 

About this Contributor: Robert Sgovio is a bodyworker, group

facilitator,

life coach coach, and writer in the Houston/Austin.