Take a Deep Breath....
Hello Beautiful Soul,
When was the last time you took a deep breath? Or when was the last time you were aware of your breath? If you want to observe incredible breathing, watch a newborn while they are peacefully asleep. They naturally practice deep (or diaphragmatic) breathing by using the diaphragm to pull air into the lungs. Visually, you’ll see the belly expand and chest rise as they inhale air through the nose and into the lungs. As they exhale, the belly contracts.
For most of us, this kind of breathing is no longer instinctive. Due to everyday stresses (work, bills, traffic, parenting, etc), our breathing patterns shift and we find ourselves breathing shallow in our chest, which overloads our nervous system and puts our body and mind in a constant state of fight or flight. This can lead to anxiety, depression, panic attacks and fatigue. The chronic stress of shallow breathing can also lower the white blood cells that help defend the body from invading organisms, which then lowers the immune system. Shallow breathing patterns can also create physical tension in other parts of the body – tension in the shoulders, neck & chest pain, headaches and increase in injury.
A practice of mindful breath awareness only 3-5 minutes, several times a day, can have profound overall health benefits. It can lower blood pressure, reduce heart rate, relax muscles, decrease stress and increase energy levels. Deep breathing also grounds your thoughts and helps the mind stay focused and alert.
Here is a simple mindful breath awareness exercise I hope you can incorporate throughout your day!
Much love and blessings,
Dena
Breath Awareness Practice
Come to an easy and comfortable seated position, with the spine nice and long. (You can also practice breath awareness standing, both feet on the ground - while you're doing dishes, standing in line at grocery store, etc)
With soft gaze, eyes open or closed, bring your awareness to your breath.
If you mind wanders, do not get lost in the story, simple bring your awareness back to your breath.
Slowly take a deep breath in, filling the space in your lungs, heart, back of your heart, shoulders and floating to the top of your head.
Pause, then slowly feeling the air release all the way down to your belly as your belly softens, feeling yourself become present.
Repeat 3-5 minutes with each inhale filling up and expanding and on the exhales, releasing and settling in your body.
After several minutes, take some time and notice your body and your surroundings. How are you feeling? How are the sights, sounds and sensations around you?