How To Breathe
Deeply
A bad habit is often
simple, but not easy, to break. For
example, it is very simple to stop smoking.
It merely requires stopping the process of putting a cigarette in
the mouth and smoking it. Viewed
from an emotional distance, stopping the habit of smoking is a very simple
process. But smoking, or any
habit, cannot be viewed from an emotional distance.
It is part of our emotional wardrobe.
It may make us look sick and ugly but we’re deeply attached to
it. Breaking any long-term
habit is far from easy.
Shallow breathing is
possibly the most widespread and destructive bad habit of all bad habits.
Our bodies and minds require a full lung load of oxygen with every
in breath to maintain full optimum health.
Our bodies and minds are meant to release a full lung load of
toxins with every out breath to maintain full optimum health.
Shallow breathing is
the same as any other bad habit. It
needs commitment and determination to toss it away.
It requires patience and persistence to resist our desire to breathe
with as little depth as possible. We
have spent a lifetime teaching ourselves that shallow breathing is "safe" breathing. We have
become comfortable with it. It
feels natural to us. We have
become addicted.
To break this addiction,
daily observation and daily practise are needed.
We also benefit if we have some sort of replacement therapy in
place for ourselves. It is
similar to reaching for a piece of gum instead of reaching for a
cigarette. Reach for a
Breathing Deeply exercise from your mind, or from your CD player, and
concentrate on consuming several lungfuls of deep, cleansing air.
Most people fill only
the top third of their lungs, and most people breathe with their focus on
their chests. They have visualised their lungs filling up in this top area
and forgotten how deep and wide our lungs really are! This loss of awareness and proper focus is the
"tobacco" of the
shallow breathing bad habit. Run
your hands around the base of your ribs to discover how far down your
torso your lungs really go!
How to Return to Healthy Deep
Breathing.
-
Sit
up straight, or lie in a relaxed position.
-
Uncross
all limbs.
-
Purposely
relax your entire body.
-
Do
not strain at any time. If
you find yourself straining, you are breathing incorrectly or beyond
your present capacity. Immediately
relax yourself completely and focus on staying relaxed.
-
Place
one hand lightly on the area between your groin and your navel.
-
Place
your other hand lightly on the area just above your navel.
-
Breathe
in deeply to the area beneath your lower hand.
-
Feel
your stomach muscles slightly raise your lower hand.
-
Breathe
out completely. Always
take longer to breathe out than the time taken to breathe in.
-
Now
breathe deeply to the area above your navel. Feel your hand gently rise as your diaphragmatic muscles
move to accommodate the increased size of your lungs.
-
Breathe
out completely. Always
take longer to breathe out than the time taken to breathe in.
-
Practise
for at least five minutes, always bringing your mind back to your
intention of breathing, every time it wanders off and returns you to
your shallow breathing bad habit.
If
your shoulders lift with your in breath, you are breathing incorrectly.
FACT:
The brain uses
approx. 25% of our oxygen supply.
The more oxygen
received by the brain means more endorphins being released into our
system.
More endorphins means a
much more confident and relaxed person.
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