I Breathe In....I Breathe Out

Sometimes the most important thing in a whole day is the rest we take 

between two deep breaths. ~ Etty Hillesum

On a day to day basis most of us don’t even notice our breathing unless it is interrupted by a medical condition that makes it difficult, a fall that may knock our breath out of us, or an emotional reaction that leaves us breathless.  As adults, we have learned to hold in our stomachs and our diaphragms.  We breathe through our chests unconsciously and this type of breathing is not relaxing or stress reducing.  As adults, we need to relearn how to relax.  In daily life, when stress mounts and we start to feel out of control someone who is trying to be helpful will tell us “take a deep breath.”  I usually like to add “and remember to exhale” because sometimes, we take that deep breath and then unconsciously hold it until the crisis passes.

If you have ever watched an infant sleep, you won’t see their chests rise.  When an infant sleeps they are completely relaxed and their stomachs rise with each breath, not their chests.  Infants have not yet learned about stress or vanity or tension.  They just know that in this place and time, they are fed, dry, warm, secure and content.  It is important for adults to learn to reclaim the breathing the way an infant does.  Reclaiming this deep, relaxing breathing will assist with stress reduction which will help improve your overall health.

Let’s practice some abdominal breathing because even a few moments of abdominal breathing can bring quick relief of stress and tension.  First, sit comfortably with your back straight.  Put one hand on your stomach and one hand on your chest.  Take a deep breath in through your nose and allow your stomach to expand out as you do so.  In this manner, the hand on your stomach should rise and the hand on your chest should move very little.  Purse your lips and exhale through your mouth.  Slowly push out as much air as possible while allowing your stomach muscles to relax until all the air is gone.  Repeat this process slowly to remain relaxed and avoid becoming dizzy.  You can practice this technique any time you need to find that relaxation.  You can do this in your car while at a red light, in the restroom at work, or sitting in the bleachers at your child’s sports event.  The great thing about this technique is that you don’t need a dark room and certain music to practice.  No one needs to know what you are doing while you practice.  

                                                                                                         

In the hectic pace of every day life, this technique can help you focus better on your tasks and feel a little less frazzled with all the running around you do every day.  It also allows you to put yourself first if even for just a few moments a few times a day.  Remember, you can always find your center by finding a place to practice a little deep breathing.