Breathe

Every day we move through our busy lives. Jumping from one thing to the next without another thought. That’s great and all for productivity… but what about our stress levels? Everyday people hustle and bustle about, but do they remember to breathe? I am not talking this shallow sips of air bit. I mean REAL diaphragmatic breaths coming from the core.

However a lot of people are not aware of how to get a full deep breath, which can increase cardiovascular and respiratory health while decreasing stress levels at the same time; by stimulating the parasympathetic system governing rest and digestion. Filling up your full set of lungs; not just the upper portion creating havoc on muscles in your neck and shoulders assisting this shallow breath pattern.

So, how do you get this full magical deep breath? Sit or stand tall lengthening the spine and take a few of your normal breaths until you feel comfortable. With your eyes open or closed push out the upper abdomen while inhaling through the nose for 3 seconds, pause then release through the nose fully for 5 seconds. This can be repeated 3 times consecutively for a minimum whenever you feel yourself shallow breathing, busy or stressed. This breathing technique is also good for relieving or preventing tension headaches. The secondary breathing muscles such as the upper trapezius, scalenes and levator scapula will not be recruited as they are with shallow breathing. Use this breathing technique as a form of meditation:

Finding a peaceful place to sit or lay. Set a timer and focus on the breathing with one hand on your chest, one hand on your belly to feel the movement of air and life through your body. Feeling the belly rise, the chest rise then belly fall, chest fall. Breathe in the fresh air and feel the vital energy surge through you! Namaste.-