One of the things we may take for granted is the simple act of breathing. Sure, we all know that we cannot live without breathing, it is after all something we engage in unconsciously and automatically. Unfortunately, not all breathes are the same.
When we come into the world our breath is full and free. If you have ever seen a baby sleeping, you may notice the belly rhythmically rising and falling. This is because the baby is living in the present moment, there is no past to think about or future to plan. However, as we grow older, this natural process begins to break down. We become fearful of experiencing negative emotions such as stress and criticism, and as a result, we tighten our muscles and constrict our breathing. We are no longer living in the moment and our breath becomes short and shallow. Taking fewer breaths per minute (approximately 10 per minute) helps to engage the parasympathetic nervous system, which helps the body relax when it has been injured. Studies have shown that slow breathing increases the alpha waves in the brain, calming mid-range waves that foster a relaxed yet alert state of mind.
Focusing on breathing fully from your belly and then allowing your chest to fill while slowly exhaling has been shown to improve blood pressure, promote feelings of calm while increasing awareness and concentration. Try this simple exercise a few times a day and you will feel a significant difference.
- Inhale deeply
- Exhale with a short burst to activate your diaphragm
- Exhale with a long, slow finish to empty your lungs.
- Inhale, filling your lungs from the bottom to the top.
- Hold for a moment to allow oxygen to saturate the cells.
- Exhale slowly and completely.
- Repeat.
Below is a video demonstrating diaphragmatic breathing or click the source link for an audio version.