Become a mindful breather

Do you breathe the natural way? Well, let's explore. Put your hand on your abdomen; what do you feel? Do you feel movement? And what happens when you are stressed? Did you know that mindful breathers can reduce their stress by changing the way they breath? 

Become a mindful breather and help your body remember the natural way of breathing. This week, claim time to reacquaint yourself with the three movements of Natural Breathing: belly breathing, median chest breathing and shallow breathing.

Practice the exercises below in bed before you go to sleep and before you get up in the morning. Almost everyone breathes from the abdomen in the early morning. Be gentle, and only practice for a couple of minutes at a time.

 1. Abdominal Breathing or Belly Breathing

* Relax the belly muscles and concentrate on your abdomen.

* Inhale through the nose, bring the air to your abdomen and feel your belly rise.

* Breathe out calmly through the mouth and gently tense your belly muscles.

Continue with phase one until you can do it without any effort. Check the movements by putting your hand on your belly, just under your navel.

2. Median Chest Breathing

* Inhale by expanding your rib cage

* Exhale by contracting your rib cage

Check the movements by softly pressing your hands against the sides of your rib cage.

When you expand your rib cage, your stomach muscles may tighten up a little bit. That's Okay. Your body might have forgotten what it once did, naturally. But with a little training, your body will soon remember.

  3. Shallow Breathing

* Inhale by raising your sternum (chest bone)

* Exhale by lowering your sternum

Check the movements by putting one of your hands on your sternum.

 4. Full Breathing

* Inhale calmly; raise your abdomen, followed by your rib cage, and sternum.

* Exhale by lowering your abdomen calmly, followed by contracting your rib cage, and lowering your sternum.

 5. Natural Breathing

The above exercises help you rediscover the movements of full breathing. The main message is that you always breath from your abdomen. When you are truly relaxed, you will notice that your breathing is low: your belly goes up and down, while your chest remains at rest. This is natural. When you need more oxygen you will start using more of your lungs by moving your rib cage and sternum as well. All this will happen naturally.

Do the breathing exercise every day before going to bed, until you have mastered “Natural” or “Full Breathing.” 

Monitor the way you are breathing throughout the day for the rest of the week. Check regularly. How do you breathe during calm moments and stressful moments? Just monitor and gently deepen your breathing.

Do you recognize the importance of natural breathing? What works for you? Other breathing techniques? Stories?

This is an excerpt. Go to The InnerGuidance Network E-campus at http://www.innerguidancenetwork.org/  to read the full text and do the life changing “Reclaiming Spirit” assignments. It just takes a little bit of sustained gentle practice to hone your innate powers and transform your world-our world. The course is FREE!


 

Re: Become a mindful breather

Wow, the first real breath I have taken all day! I could get happy doing this.

Re: Become a mindful breather

I used to say things like ” I forgot to breathe”, as if I controlled my breathing. Now I am glad that it is not under my control but part of my design - part of the life force that is in me. And I am grateful.

Re: Become a mindful breather

I had all along failed how well to do that. Great teaching and hope will do me well. Thank you very much

Moses

Re: Become a mindful breather

Good day Spirits,

I am ever so grateful for a wise teacher who taught me to “breathe” in many senses of the word. I recognized a while ago what triggers changes in my breathing, and daily work to remain consciously connected to my life-breath. When I'm in spiritual pain, i breath from the upper diaphragm. Emotion, especially fear, creates held breath and throat breathing. Relaxation brings deep belly breath. Mindfulness fills me totally. I got head rushes when I first learned to “breathe” now i feel open, light and connected.
The other day, I slammed my hand in a heavy windo–nasty injury–and fell to the floor. My mouth wanted to cuss, but my spirit took over and I eventually breathed through the pain enough to get help. It hurt like all get out, but I was able to remain calm and focused, and believe that this enhances our healing ability, in all manifestations of the word. I have little use of my hand for a, but find that mindful breathing minimizes the pain to point I need little artificial pain relief. I am gateful to be connected with Spirit through my breathing. My journey goes well.

Re: Become a mindful breather

…people say a blessing over their food before a meal…but you can live many days without  food…you can live less time without water…but how long can you live without breathing?…

…you breate in in the NOW…this is the present …and this breath gives you the gift of life…this is the *present *that you recieve…this is your gift from Source…let each in-breath be a meditation (a message from Source) and each out-breath be a prayer of thanks…

Re: Become a mindful breather

'Breathe on me, Breath of God, fill me with life anew…'

Your topic on becoming a mindful breather has come just in time as I had recently started to think about this.

I shall practice the points made in your text, and I am sure that it will have some excellent benefits.

Cheers,

muthaphall

Re: Become a mindful breather

I was drawn to read this post today. I have been stressed out a lot lately, and these exercises calmed my nerves. Thank you for sharing.

Re: Become a mindful breather

Hello everyone,
Thank you for this. It reminds me to focus daily on deep breathing techniques. They really help me to breathe more easily from my abdomen all throughout the day, or from my lower chest. I like to consciously deep breathe for at least 15 minutes a day- usually on my drive home from work which is about an hour long. It helps me remain present and calm, during that time, and throughout my days. Thank you again.
Blessings,
Shell

Re: Become a mindful breather

I will never ever forget the amazing wash of positive “remembering” the first time I was re-taught what “real” breathing was all about.  Kundalini yoga in a  Siek Temple here in Phoenix.  Gratitude is such a small word for such a BIG feeling. It was truly a relieving state of emotion.
As a child I was forced to breathe the way my mother thought was more lady like…and as a right of passage when her mother, my Nana, introduced me to high heels, I was taught to suck it in further and mimic a Barbie Doll…
Yes,  Breathing is good!  Breathing does amazing things for my quality of life… and thank you Adrianus I love you for reminding me to Breathe as lessons learned and lessons applied are entirely 2 different things.
Namaste Valerie