Breathing Exercise To Increase Your Vitality and Stability

Breathing Exercise To Increase Your Vitality and Stability
Image by Free-Photos

Most meditation practices, yoga, and the martial arts encourage breathing from the lower abdomen, or hara. Focusing attention on this area harmonizes the body, mind, emotions, and spirit, helping us to feel more grounded.

Breathing is synonymous with being alive. If we stop breathing we stop living, and if we breathe well we can increase our vitality and stability.

Correct breathing leads to:

• good exchange of oxygen and carbon dioxide in all the cells

• better management of stress

• better lymph drainage

• improved circulation

• feeling connected and a sense of well-being

• feeling grounded or centered

• feeling relaxed

Breathing Exercise

Close your eyes and observe how you breathe. Is your breath caught up in your chest or does it go deep down into your abdomen?

Practice Exercise

1.  Lie on the ground or sit in a position where your spine is straight.

2.  Tense all the muscles in your body completely as you inhale. Concentrate on the tension and hold tight for eight to ten seconds. Gradually let the muscles go as you exhale and feel the contrast. Try to let go and relax totally. Repeat two to three times.


 Get The Latest From InnerSelf


3.  Exhale completely.

4.  To check whether you are breathing into your lower abdomen, place one hand on your chest and the other on the abdomen below the navel.

5.  Inhale and see which hand moves the most. If your breathing is efficient, the lower hand should move the most.

To ensure that you have understood lower abdominal breathing:

6.  Inhale very, very slowly, allowing the breath to enter effortlessly through your nose. At the same time, push out your abdomen as though you were blowing up a balloon in your belly. Move your chest as little as possible.

7.  After your abdomen is stretched, expand your chest with air. This fills up the middle part of your lungs. Hold the breath for about five seconds and then slowly begin to exhale. As you do so, let your abdomen fall and relax. Repeat this for twenty breaths. Focus your attention on the movement of your abdomen as you inhale and exhale.

As you continue to do this regularly, you will have to put less effort into expanding your abdomen — your breath will do that for you. After a while, lower abdominal breathing will become second nature. If you practice it each day while lying down, it will become easier to do it even when going about routine tasks in the house, at work, or in the street.

Become aware of when your breath gets caught up in your chest. When this happens, consciously drop your shoulders and place a hand on your lower abdomen, and breathe into this area, allowing your abdomen to expand. Then exhale, with a feeling of letting go.

Article Source

Discover Shiatsu by Catherine Sutton Discover Shiatsu
by Catherine Sutton

A First-Step Handbook to Better Health.

Info/Order this book

About The Author

Catherine Sutton runs a private shiatsu clinic in Dublin, Ireland. This article was excerpted with permission from "Discover Shiatsu" published by Ulysses Press. Ulysses Press/Seastone Books are available at bookstores throughout the US, Canada, and the UK, or can be ordered directly from Ulysses Press by calling 800-377-2542, faxing 510-601-8307, or writing to Ulysses Press, PO Box 3440, Berkeley, CA 94703, email [email protected]  Their website is http://www.ulyssespress.com

enafarzh-CNzh-TWnltlfifrdehiiditjakomsnofaptruessvtrvi

follow InnerSelf on

facebook-icontwitter-iconrss-icon

 Get The Latest By Email

{emailcloak=off}

FROM THE EDITORS

Animal Perspectives on the Corona Virus
by Nancy Windheart
In this post, I share a few of the communications and transmissions from some of the non-human wisdom teachers I’ve connected with about our global situation, and in particular, the crucible of the…
The Day Of Reckoning Has Come For The GOP
by Robert Jennings, InnerSelf.com
The Republican party is no longer a pro-America political party. It is an illegitimate pseudo-political party full of radicals and reactionaries whose stated goal is to disrupt, destabilize, and…
Why Donald Trump Could Be History's Biggest Loser
by Robert Jennings, InnerSelf.com
Updated July 2, 20020 - This whole coronavirus pandemic is costing a fortune, maybe 2 or 3 or 4 fortunes, all of unknown size. Oh yeah, and, hundreds of thousands, maybe a million, of people will die…
Blue-Eyes vs Brown Eyes: How Racism is Taught
by Marie T. Russell, InnerSelf
In this 1992 Oprah Show episode, award-winning anti-racism activist and educator Jane Elliott taught the audience a tough lesson about racism by demonstrating just how easy it is to learn prejudice.
A Change Is Gonna Come...
by Marie T. Russell, InnerSelf
(May 30, 2020) As I watch the news on the events in Philadephia and other cities in the country, my heart aches for what is transpiring. I know that this is part of the greater change that is taking…