November 29, 2010 by ravenstarshealingroom
“If I had to limit my advice on healthier living to just one tip, it would be simply
to learn how to breathe correctly.”
– Andrew Weil, M.D.,
This simple exercise can transform your life. You can always control your emotional situations by consciously controlling your breathing. Get in touch with breathing into your abdomen with full conscious awareness…..belly rising and belly falling. Of all the relaxation methods I know, this is one of the most practical and certainly one of the most powerful. This simple exercise can put you in control of the emotions and stresses in your life. This is an exercise you can do anywhere. You can be standing in front of hundreds of people and no one will know what you’re doing. It’s unobtrusive. So just get in touch with breathing through the nostrils down through the belly. You don’t want to be breathing into your chest, you want to be directing the air down into your abdomen.
If you’re having trouble breathing into your belly, just arch your back a little, or place a pillow under your lower back. This may help you open the ribcage making it easier to breathe into the abdomen.
When you’ve practiced this exercise lying down, try deep breathing, standing and sitting. When you begin to read or do psychic work, you won’t be able to lie down to get yourself prepared. You will need to breathe deeply and be relaxed in a sitting or standing position.
The very act of attending to your breath as it goes in and out of your nostrils will bring changes. Without any effort on your part, your breathing will slow down and become more rhythmical. As you watch it, you will see your breathing become more abdominal breathing. This is the breathing of relaxation.
Abdominal breathing helps to discharge toxins from the body. One area that will reap the benefits is your skin. The skin is the largest organ in the body and helps to eliminate toxins from the body. It also contains the richest source of ‘all’ the hormones found in the body. Your skin is the body of your soul and the seat of your emotions. One of the benefits of conscious breathing is healthy changes in the skin and its color and this also contributes to healthy aging.
Many of us when stressed become chest breathers. What happens when we do this, we tighten our abdominal muscles creating a mild form of hyperventilation (discharging too much carbon dioxide from the blood). This causes the heart to work harder.
Many of the restrictions in your breath come from muscles tightened in a holding pattern. Our old tensions and pains cause us to move our muscles less. Since our breathing needs an open space and flexible muscles, we gradually breathe less deeply.
“A significant number of people who say they have serious heart disease are almost certainly actually suffering from breathing disorders”. SHELDON S. HENDLER, M.D.
Remember we talked of the medulla oblongata in the last article? It was mentioned this area at the back of neck feeds nerve energy to our five senses. This tiny structure in the brain is also responsible for the tone and diameter of our arteries and the amount of carbon dioxide in the blood. If the carbon dioxide/oxygen is imbalanced, our blood pressure is affected, usually causing hypertension a.k.a high blood pressure.
Conscious breathing helps to manage our pain or even eliminate it. When we hurt, we usually hold our breath, a major problem in dealing with pain. Why we even hold our breath in anticipation of pain! “But stopping the breath does lessen the pain” you say! Yes, there is some truth to that, but it’s a short term solution. Eventually we know we will have to breathe and face the pain.
I n these simple breathing techiques, you will be breathing into your nose and consciously directing the air into your abdomen.
NOTE: All these exercises need to be done slowly and gently when you first start. If you have never practiced deep breathing before you may end up feeling dizzy….this is caused from a buildup of too much carbon dioxide in your body and your body is making you breathe faster to get rid of it. If at anytime you feel lightheaded or dizzy, stop and immediately and revert back to your normal breathing. This will help ground your energy.
HOW DO YOU BREATHE
Most of us don’t know how to breathe deeply with the diaphragm. This is a very simple exercise to help you see how you breathe.
“Stand in front of a mirror that shows you the top half of your body, down to your waist. Take a deep breath in and notice if your shoulders lift as you do so. Can you see them rising? If you can, then you are doing what is called shallow breathing. You are filling in the top half of your lungs but not the remainder. Don’t worry if this is the case for you. Remember, most people do not use their full lung capacity”. TARA WARD
For psychic work you need to learn to use the diaphragm….
TESTING YOUR DIAPHRAGM
“Stand in front of your mirror. Place your hands over the lower part of your ribcage so that your middle fingers are just touching. Now take a good, deep breath in. Let your ribcage slowly and comfortably expand.
Have your fingertips moved apart just a little? If they have you are learning to breathe deeply. If they haven’t, breath out and then take a breath in again, but this time watch your shoulders and upper chest. Are you rising again? If so, remember that you are breathing only into the top of your lungs and not further down.
Focus on your lower ribcage again. Don’t force your breath but simply imagine all the air coming in and going down into the lower part of your lungs. Let your ribcage expand outward. Are you fingertips moving just a little bit apart now?” TARA WARD
Practice for a few minutes, but if you feel dizzy, stop. If you aren’t use to breathing deeply, you may feel a little light-headed for a minute. Also, the process of trying too hard can be a strain.
EMPOWERED BREATHING – some simple techniques
Before we begin, find a place you will not be interrupted or disturbed, wear loose or comfortable clothing (no belts), dim the lights, turn on soothing music if you’d like and lie down on your back and just get comfortable. It is more important to be comfortable than to be correct.
Now begin to breathe in through your nose and consciously direct the air down into your abdomen, so that as you breathe in your belly rises and your belly falls as you breathe out. Do this with full concentration. Guiding the air into your nostrils and directing it down into the bottom part of your lungs the bottom part of your abdomen so that your abdomen rises and falls with each breath.
You don’t want to be breathing into your chest, you want to consciously direct the air down into your belly. So that as you inhale your belly rises and as you exhale your belly falls. Do this with full concentration. This is the breathing of relaxation. This is the way a child breathes. This is the way you used to breathe, so just get in touch with your birthright to breathe in a healthy and relaxed way. Breathing in through your nostrils, always breathing in through your nose (the nose cleans, warms, dehumidifies the air)….. you can breathe out through your nose or your mouth whatever your preferences but always in through the nose. Direct the air in through your nostrils, down into the bottom part of your lungs so that as you inhale, your belly rises and belly falls. You don’t want to be breathing into your chest, you don’t want your chest to be moving at all. Do this with concentration.
When we are tense our breathing is short and shallow, we feel it in our chest…when we are relaxed, our breathing is deep and easy, located in our belly. Most people aren’t aware there is a direct relationship between our emotions and our breathing. When we are tense, frightened or angry, our breathing is short, shallow and in our chest. When we are relaxed our breathing is easy, deep and down into our abdomen….this is the breathing of relaxation.
Most people aren’t aware that breathing is a natural rhythm, it’s with us from the moment we are born until the moment we die. And just by consciously controlling our breathing we can start to consciously gain control of our emotional states. When you breathe as if relaxed, you start to become relaxed. And that is truly precious information. Get in touch with that breathing.
Breathe into your nose…consciously direct the air down into your abdomen, into your belly….let your belly expand out into a bit of a potbelly and continue to inhale, pushing out your ribs and filling your chest…so you fill your lungs right from the bottom to the top…a long slow deep breath…..filling your lumgs from bottom to top and as you breathe out..…just allow the relaxation to deepen….. Do this at your own pace breathing in through your nostrils, directing the air down into the bottom part of your lungs, into your belly….. let your belly expand…pushing out your ribs and filling your chest…..it’s just like an ascending wave that’s fills your lungs from the bottom to the top…..and each time that you exhale, each time that you breathe out…this permits the relaxation to deepen. Each time that you exhale….let go of more tension.
The word relax in latin means ‘let go’. So each time you exhale….allow yourself to let go of a little more muscle tension. Do this with full concentration….breathing in through your nose, taking the air down into your abdomen,…letting your abdomen expand and filling your lungs from the bottom to the top….filling your whole torso from your hips right to your neck….a long slow deep breath that fills your lungs from bottom to top….each time that you breathe out….just allow that relaxation to deepen. Do this with full concentration….in through the nose….into your belly, letting your belly expand and filling your lungs from bottom to top,,,slowly…consciously…fill your whole torso from hips to neck…each time that you exhale just permit the relaxation to go deeper…each time that you exhale just allow yourself to relax a bit more and give yourself the permission to enjoy. Do that with full conscious awareness. If your mind wanders, say ‘isn’t that interesting’, then bring it back, bring it back to your breathing, consciously filling your lungs from the bottom to the top….just like an ascending wave and each time you exhale….just allow the relaxation to go deeper. This is an exercise you can do sitting at a desk, especially if your find your mind starting to race or feeling tense or stressed….sometimes just 3 or 4 minutes of this slow, low, complete breathing will help you to get rid of the tension of the day. This is an exercise you can do while lying in bed. If your have difficulty sleeping…..just a few minutes of slow, low deep breathing can help you to let go and relax.
With this technique, breathe in through your nose and direct the air down into your abdomen, down into your belly to a slow count of 4….like one thousand, two thousand, three thousand, four thousand….inhaling into abdomen with a slow count of 4 and holding your breath for the same count of 4…..and then breathe out in the same count of 4. So you’re breathing into your nostrils…..directing the air down into your belly to the count of 4….holding your breath for the same count of 4 and then exhale for the same count of 4. And each time you breathe out, each time that you exhale, just allow the relaxation to grow deeper, as if you’re breathing out all the stored tension in your body, your mind and your emotions….so just let go with each exhalation…..do this with full concentration, in through the nose, directing the air into your belly at the count of 4,…..holding it for a count of 4…..and then breathing out with a count of 4. Each time that you breathe out, just allow the relaxation to grow deeper…….if your mind wanders, say ‘isn’t that interesting….and return to your breathing…..when you feel comfortable doing it to a count of 4, increase it to a count of 5, or 7, or higher. You just want to inhale to a count, hold it for roughly the same count and then breathing out with the same count. And each time that you breathe out, just allow the relaxation to grow deeper.
This is an exercise you can do as you walk, you can inhale for let’s say for 8 steps, whatever’s comfortable… hold your breath for 8 steps and then exhale for 8 steps. This is an exercise you can do as you drive, you will find if you do it as you drive, it will sharpen your concentration on your driving and you will arrive at your destination relaxed.
In this exercise you’re going to need enough room to stretch out your arms from your body.…you’re body will be in a “T” formation.
Bring up your legs, knees bent, feet flat on the floor. Place your arms straight out to the sides in a T-formation. Rest your hands on their palms. Practice your belly breathing….breathing deeply and fully into the abdomen and gently, slowly, breathing it out……now breathe in and arch the small of your back…at the same time roll your arms up until your hands rest on their backs….breathe out and slowly, gently roll your arms back down to the floor….until the palms are back where they started…..Feel the sensation of your chest opening and expanding, gently stretching and relaxing the muscles at the edge of your chest up near your shoulders. Feel the muscles from your shoulders opening and stretching with each breath you take. Practice for 10 or 15 minutes or until you feel a sense of ease in your body.
If you can do 15 minutes of conscious breathing each day, in just a few weeks your breathing will shift permanently into your lower abdomen. The deeper you breathe into the center of your body, the more you’re whole body will participate in the process, restoring balance to your whole system. You’ll feel calm and energized as this new energy breaks up old habits and patterns and flows freely, blissfuly through your body.
“And now I see with eye serene,
The very pulse of the machine.
A being breathing thoughtful breaths,
A traveler between life and death.”
– William Wordsworth
Conscious breathing Links