August 6, 2014
It is amazing what a little deep breathing can do to help you manage and even reduce stress. Of course, there is an art to breathing effectively to offset the symptoms of stress.
Breathing techniques are widely taught in Qigong, Meditation and Yoga classes; but simple techniques can be mastered and performed at home or even at work.
I shared the following technique with a few Nava team members last week. Mastering deep breathing is an excellent primer exercise for anyone new to Meditation. Deep breathing is an intrinsic part of Meditation and Yoga.
Use the following approach to deep breathing to help your body relax, relieve stress and clear the mind. You can practice this technique anytime, anywhere, with instant benefits.
Interesting side-note; this technique is often referred to as “Infant Breathing” because it mirrors the way a baby’s belly rises and falls with each breath.
I recommend you begin with 10 breaths and once you feel comfortable, you can work toward practicing the technique for a specific amount of time. A good place to begin is to dedicate 10 – 15 minutes a day to this technique, or your preferred method of meditation.
- Find a comfortable position – This can be sitting, lying down or even standing
- Close your eyes
- Rest your hands on your lower abdomen, directly below your belly button
- Slowly, inhale through the nose, filling the area under your hands with air
- Exhale slowly through your mouth, your abdomen will contract naturally
- Repeat for ten breathes, or until you feel relaxed
Tip:
- Your shoulders and rib cage should only register a slight movement; the focus for movement should be on drawing air deep into your abdomen.
- Do not force the air in; the breath should be natural and deep, not gulped.
What may come as an initial surprise if you are new to this, it feels pretty good to breathe deeply.
There is a reason!
Deep breathing techniques release endorphins. Endorphins are the body’s natural painkillers and happiness boosters.
Another benefit of deep breathing is more efficient blood flow. Oxygen supplies energy to our bodies and brain. After practicing deep breathing you may notice an energy boost along with a calmer state of mind.
Next week I will return with another way to incorporate meditation into your daily routine!