Breath Awareness
A number of years ago I recognized a pattern in my life when I experience stress. The source of that stress is insignificant. My response to stress is predictable and counter-productive. I hold my breath.
Welcome to the human race, Catherine Ann.
It is a very common reaction to the challenges life brings. Shortening or holding the breath sets off one of our natural survival mechanisms. The brain signals the nervous system for more oxygen. The nervous system signals the adrenals to fire which kicks everything into a higher gear so that the breath rate increases, sending oxygen to the brain. The drawback is that, in most situations, I don't need more adrenalin in my body because I am not in any danger. What I need are calming body chemicals so that I can make decisions or let something go and float on the calm waters of Life.
Somewhere along the way, I learned that the problem usually reveals the answer. Since I am shortening and holding my breath, the answer must be to be more aware of my breath and to guide it. The path to restore balance is mindful breathing. As I walk from room to room or stroll around the block, I soften my belly and rib cage and expand my breath. On each exhale I soften my shoulders, letting them fall away from my ears. I also soften my jaw so that energy can flow easily into my head, bringing oxygen-rich blood to my brain. My entire body begins to soften and my breath can return to a normal rhythm.
Try this: Sit with a lifting spine and bring your awareness to the upper abdomen, at the base of your rib cage. Soften your belly, the lower abdomen, and take a slow inhale. As you inhale, let your soft belly balloon out and soften your ribs. Feel your ribs expand out to the sides. Pause for one or two seconds and slowly release the breath, feeling all of these areas melt into the center of the body. Repeat for four more breaths and then return to normal breathing and notice how you feel.
With a little practice, you will notice your body responding as soon as your awareness goes to the belly. You will be able to return to a balanced, flowing breath in less than a minute. Life experiences, blessings or not, can create this fight or flight response in the bodymind.
To nurture myself I have developed a regular nighttime breath routine. As I settled into bed, I lay on my back and place my hands softly on my belly. I do three expanded breaths and then release into a soft, quiet breath until I fall asleep. Feel free to make this your own.
So, dear readers, just breathe. Consider joining my online meditation group. Namaste.
Are you ready to be more breath-aware and to have the ability to calm yourself when life catches you off guard? Let's breathe together! 🙏
Contact me with questions, appointment requests, or whatever is on your mind and heart: [email protected]
