There is much talk about the benefits of breathing, beyond the obvious of just staying alive. Meditation, yoga and martial arts instructors, psychotherapists, medical doctors and those involved in the fields of brain science espouse the mental, emotional and physical rejuvenation, healing, relaxation and focus that breath work can bring. (There is a definite reason why Joc Pederson, centerfielder for the Dodgers, breathes the way he does when at bat).
I want to share two breathing exercises I have found extremely helpful in dealing with stress and anxiety. I have run across numerous variations. However, this first one presented by Dr. Weil is very explicit in its execution. This breath exercise is apparently a very ancient one and seems to have been passed down with specific instructions.
#1 The count of 4, 7 and 8 is the key element and should not be changed. How fast or slow is not the emphasis in this exercise.
Inhale for 4 counts. I practice diaphragmatic breathing. Dr. Weil did not emphasize this, nor did he say NOT to do this.
Hold for 7 counts.
Exhale for 8 counts. The way the exhalation is done is very important: Place your tongue behind your front teeth. Breathe out blowing around your tongue so that your lips are pursed. Make a whooshing sound.
Do this 3-4 times, 3-4 or more times a day.
I have been doing this for about 8 weeks and I can honestly say that I am aware of an overall sense of calmness. It is very important to do this every day, though. Dr. Weil stated that if done regularly, in time you will experience a positive difference in how you respond to stress.
#2 This works well for those who are visual.
Imagine there are two vertical balloons that stretch from your lower abdomen up to your collarbones. As you inhale, imagine you are filling these balloons up from bottom to top. When you exhale, imagine and feel these balloons empty out from top to bottom.
The count with this one is inhale for a 4 SECOND count, pause, and exhale to a 5 SECOND count. Do this 10 times.
In both exercises note that the exhale is longer than the inhale. This promotes relaxation. Also, the mindfulness required to do these inherently promotes relaxation and focus.
Keep itsimple. Do it often.
Happy Breathing!
