Learning to breathe

Proper breathing is essential for overall well-being. You'll be amazed at how calm and centered just a few deep breaths can make you feel. Following are the many benefits of deep and mindful breathing.

Benefits

Intro to Breathing

Breathing with shoulder roll

Deep breathing

Breathing with head bowed

Breath retention

Benefits

Physical

Allows more oxygen to enter the bloodstream and expels old, stale breath and toxic irritants.

Relaxes the adrenal glands and allows the body to redistribute energy in a more productive fashion.

Mental

Reduces stress, anxiety, and anticipation.

Can shift states of mind (from one of panic to one of calm).

Enhances concentration and focus. Reduces mind chatter and enhances clear, creative thoughts.

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Intro to breathing

Slip your shoes off and place your feet on the floor.

Sit up straight and tall, distributing your weight evenly on both sit bones.

Rest your arms on your thighs or by your side, palms up, thumb and index finger touching.

The palms up position rolls your shoulder joints open and focuses your energy upward, toward the sky. The thumb and index finger connection creates a balance between mind and body.

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Breathing with shoulder roll

Gently tuck in your belly and inhale slowly, rolling your shoulders forward and up.

Exhale slowly, rolling your shoulders backwards and relaxing them down.

Relax your jaw and the hollows under your cheek bones.

Do this three times in a continuous motion.

Imagine your energy floating up your spine, through your neck and to the crown of your head as you inhale, and then back down as you exhale.

Acknowledge your thoughts, feelings and emotions as you inhale and then release them as you exhale. Focus, stay conscious and aware, don’t drift.

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Deep breathing

Inhale deeply filling your belly, lower lungs, mid lungs, upper lungs and chest.

Slowly push the breath out of your upper lungs, mid lungs, lower lungs and belly.

Repeat five times with your eyes closed.

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Breathing with head bowed

Keeping your eyes closed, bring your chin to your chest.

Take three long breaths and then slowly bring your neck to its upright position by uncurling it one vertebrae at a time. (Hint: there are seven vertebrae in the neck alone.)

Repeat 3 times, keeping your eyes closed

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Breath retention

Stay aware of your physical and emotional needs throughout the exercises.

Tuning in to the body is the only way to tune up the body.

Inhale slowly for five counts, hold in for five counts and exhale out for five counts.

Do three or more full sets.

Inhale slowly for five counts, exhale for five counts, hold for five counts.

Do three or more full sets.

Inhale slowly for five counts, hold in for five counts, exhale for five counts, hold out for five counts.

Do three or more sets.

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