The brain controls respiration without conscious effort, and the breath works as an automatic response in the body. Yet the breath immediately responds to your emotions. Stressors like the fear, anxiety, anger or worry directly affect the way you breathe. An ancient yogic proverb tells us “life is in the breath, and he who only half breathes, half lives.” Breath control is a proven method to reduce stress and anxiety, quiet the mind, and elicit a relaxation response within the body.
Focus
Leaning how the breath moves through your body is a good place to begin breathing control exercises. Find a quiet place where you can sit comfortably, close your eyes, and bring your focus to your breath. As you inhale and exhale, feel the way the breath is moving in the body and see if you can detect how and where the breath is flowing and decipher where the breath stops. Breathe naturally, focusing on the quality of your breath.
Complete Breath
Also known as diaphragmatic or deep breathing, learning to breathe fully and completely allows the lungs to expand to their fullest capacity. Sitting comfortably, begin inhaling through the nose, allowing the belly to expand. Continue to inhale, expanding the rib cage and then all the way up into the chest area–you should feel like a balloon ready to burst. Now exhale slowly through the nose. Control the exhalation as you release the breath. Repeat four times before resuming your normal breath.
Straw Breath
You will need a straw and a watch for this technique. Sitting comfortably, look at the watch and then count your breaths for one minute. The inhalation and exhalation is one breath. Place the straw in your mouth and hold it gently with your hand. Inhale through your nose and exhale through the straw. Let the inhalation return naturally through the diaphragm–it should feel like a soft bounce. Rest your tongue on the roof of your mouth during the inhalation so you don’t inhale through the straw. Continue this technique for three minutes. Remove the straw and count your breaths for one minute. You should have fewer breaths per minute compared to your first count. The purpose of this exercise is to lengthen the exhalations and allow the inhalation to return naturally by way of the diaphragm. Most people cut the exhalation short and inhale using the secondary respiratory muscles. When the breath is shortened, the body becomes oxygen deficient, which can lead to a decline in overall health.
Alternate Nose Breathing
Sitting comfortably, using the left or right hand, fold the index and second fingers down to the palm. Rest the ring finger and thumb on the nostril openings. Close off one nostril with the thumb, exhale fully out the ring finger side, then inhale fully through the same side. Close off the ring finger nostril, release the thumb to exhale and inhale through the thumb nostril; then, close off the thumb side and release the ring finger side to exhale and inhale. Repeat for four or five cycles. This breathing exercise helps to reduce stress and quiet the mind.
Three Part Breath
Sitting comfortably, exhale completely. Inhale through the nose and expand the abdomen and kidney area. Hold the breath for a count of four. Continue to inhale, expanding the ribs. Hold the breath. Inhale all the way up into the chest and collarbones, expanding fully. Hold the breath. Slowly exhale through the nose. The exhalation should be long, slow, and controlled. Repeat for five rounds. This technique expands the diaphragm and intercostal muscles, allowing fuller breathing.
About this Author
A professional writer for 18 years, Penny Luna has written several health-related and spiritual articles in the small town tabloids “Spirit Speaks” and “Freindly Harvest News.” A public speaker and teacher of meditation, yoga, spirituality and nutrition, Luna published her first book, “Wise Words from Ancient Voices,” in 2008.
