AWARENESS OF BREATH
Hey, you… breathe!

As simple as that.

Nowadays, everything is done quickly, and as a result, we react too hastily to stressful situations. An increased level of stress triggers a response in the body as if we’re in flight-or-fight mode, where specific reactions and adjustments are triggered in our bodies to help us cope with the perceived threat. This response served our ancestors well when they needed to, for example, escape a bear attack, but today, such life-threatening situations are rare.

However, we are extremely fortunate. Just as we can enter a stressful situation, we can also achieve a relaxation effect. The key lies in our MIND. In becoming aware of everything around us, as well as being aware of our emotions, feelings, and thoughts. Only once we are aware of them can we control our responses to our environment. The path to recovery starts with that which we cannot live without: BREATH.

BREATHING and simply BEING is our most natural state of existence, yet we often take it for granted and forget about a conscious approach. The speed of our breath and the state of our mind are intertwined. The slower the breath, the calmer the mind, and the more control we have over our thoughts. Conscious and deep breathing can help with our habits, health, and vitality. But does this mean that I just need to take a deep breath to feel better?

The answer is YES and also NO.

You will surely feel some relief after a deep breath in and out. However, it’s important to use deep breathing in terms of diaphragmatic breathing. I’ve noticed many times that when I instruct participants in yoga class to take a deep breath in and out, they make a short, sharp inhale through their nose and then a rather short exhale. This type of breathing does not bring relaxation to the body in the long run, but may even lead to the opposite effect, making us more tense. Such shallow breathing occurs only in the upper chest, which means the body doesn’t receive as much oxygen into the lungs as it could. To understand this better, place one hand on your belly, the other on your chest, and observe how your breath moves in your belly, rib area, and at the collarbones. Which hand rises first with the inhale? If it’s the hand on your belly, you are breathing deeply (yogi breath) with your diaphragm. If it’s the hand on your chest, your breathing is shallow and short.

Below is a description of an exercise for breath awareness.

Exercise for Developing Conscious Breathing

Sit in a comfortable position. Close your eyes. First, focus on your breath in your body without changing it. For a while, simply observe its intensity, length, and how it moves through your body. Once you recognize the pattern of your breath, start lengthening the exhale. If you count the duration of the inhale and exhale, let the exhale be at least one count longer than the inhale. At this point, your body and mind will begin to calm down. Then consciously include diaphragmatic breathing. Inhale through both nostrils and feel your belly expand, then the breath moves into your ribs, and finally, at the end, it lifts the area at the collarbones. As you exhale, start by lowering the upper part of your chest, then your ribcage, and finally, allow the belly button to fall back toward your spine. If you want, you can hold your breath for a few seconds before exhaling. Repeat for a few minutes. Just 2 minutes of this practice will significantly improve your relaxation and focus.

This exercise is also suitable for those who have never practiced any breathing technique before. The best part about this exercise is that you can do it anywhere, anytime, and as often as you like. Pretty great, right?

Namaste.