Breathing Exercises
Observing your breath
Purpose: Become more aware of physical sensations, calm the mind from
mental activity, focus attention in the present moment, allow your body to discover
a comfortable space in which to breathe, bring the mind and body into connection
with one another.
Time needed: minimum 30 seconds. Ideally a few minutes or more. This can
be a meditative practice and may continue as long as one wishes. Position:
Sitting, standing, lying down. Your experience will vary with different positions,
so feel free to experiment.
Instructions: Take a few moments to turn your attention toward the experience
of your breathing. Let go of any notions of “correct” or “incorrect” ways of breathing.
If you feel like changing your posture to make your breathing more comfortable,
go ahead and do so. (Usually a position of a long, straight spine allows the breathing
to flow most comfortably.) Now follow the sensation of the breath flowing into your
body and out. Allow yourself to pay attention with interest and curiosity to the
subtle details of this experience.
There are many characteristics of your breathing you may notice: Is your breath
long or short? Is it shallow or deep? Is it smooth or choppy? Is it easy or labored?
How far down do you feel the flow of breath into your body? What part of your body
do you feel expanding with the in-breath? Do you notice any feelings of tension
in your torso that seem to constrict the flow of the breath? Do you notice any tightness
around your breath?
Notice how it feels to take this time to simply observe your breathing. You may
continue for a set length of time or simply stop when you feel that you are ready.
Tips:
- Be aware of any tendencies to judge or criticize your experience. Remember that
the goal is not to “breathe correctly,” it is simply to observe.
- If you notice your mind wandering, simply notice where it went and invite it to
come back to this practice of observing your breath. It is natural for the mind
to wander, so be patient and practice an inviting attitude as you redirect your
mind.
- If you notice yourself feeling impatient or checking in very superficially
(“My breath feels…..fine, it’s all right.”), ask yourself if you have really taken
the time to listen. If it feels too boring or uncomfortable to take time to listen,
simply observe that you’re having this reaction (without criticizing yourself or
the exercise) and consider that your reaction is valid…that there is a good reason
that you are not into this exercise right now. Allow yourself to continue the practice
or move on, which ever feels appropriate to you at this moment.
Observing your breathing space
Purpose: Increase awareness of how your body is expanding with the breath,
particularly noticing areas that are constricted throughout the torso. This may
help direct attention to areas that could open more fully and ultimately helps increase
the volume of each breath by decreasing physical tension around the breath.
Time needed: At least 2 natural breaths. Ideally 3-6 breaths or more.
Position: Sitting, standing, lying down. I find a standing posture to be
most helpful for observing the breathing space.
Instructions: Think of your whole torso your “breathing space” or the container
for the breath to flow into. Your torso includes everything except your head and
limbs. So imagine the space from your shoulders to your hips, including your front,
sides and back as making up the container that can expand with the breath. Even
though air only actually flows into your lungs (which are in the chest region),
the rest of your torso can also shift and move outward in response to the lungs
expanding. The amount of expansion that you feel throughout your torso depends on
your level of awareness and also the freedom of movement in your torso.
Now that you understand the concept of the breathing space, follow the sensation
of your breathing and notice how you experience your breathing space at this moment.
Envision the shape and size of the space that you feel the breath flowing into.
For example, you may envision a geometric shape: a triangle, an inverted triangle,
a large rectangle, a very small sphere. You may envision an object with a shape
that matches your breathing space: a large mushroom; a long, narrow ruler; a long
thin animal balloon; a football. Notice where you feel the shape in your body. For
example: a sideways football in your chest; an upside down mushroom that starts
at your belly an reaches the middle of your chest.
Once you have an image of what your breathing space feels like, this is an ideal
time to do exercises to expand your breathing space. It’s helpful to check in after
each exercise to see how that experience has influenced the shape of your breathing
space.
Opening your breathing space: Upper torso
Position: standing, sitting, lying down on your back. I prefer to do this
one standing with my feet about shoulder width apart.
Length of time: at least two full breaths; 5-10 breaths for a deeper effect.
Instructions:
- Raise your arms directly upward, hands reaching overhead.
- Holding this position, focus your attention on the breath flowing into your upper
torso (front, back and sides). Notice what kind of expansion you feel with the in-breath.
Invite the body to open more fully to receive the breath. Envision the breath flowing
into your chest, upper back, upper ribs areas more fully and freely. Simply observe
the sensations of the flow of breath into your body.
- When you are ready to transition from this experience, lower your arms to your sides
and notice how your breathing space has been affected.
Tips
- Do not force yourself to take a large breath. Simply invite the natural flow of
breath into your body.
- Do not rush to the in-breath or purposely take rapid breaths. Just follow the natural
rhythm of your inhale and exhale.
- If you start to feel lightheaded you may be breathing too quickly. Take a few moments
to rest and breathe naturally before continuing.
- If you become aware of tightness
or constriction that prevents your breath from flowing freely, start by just observing
this constriction (awareness and non-judgment). Do not get mad at it or try to get
rid of it in a forceful way. Recognize that it is there for a reason (validation)
and invite your body to consider that it may be possible to release the tension
(invitation). Practice patience as you learn about your body and experiment with
different ways of being.
Opening your breathing space: Sides
Position: Standing or sitting. If you are sitting on the floor you may find
it helpful to use one arm to support your weight.
Length of time: at least two full breaths; 5-10 breaths for a deeper effect.
Instructions:
- Raise one arm over your head and reach over to the opposite side creating a sidewards
bend in the spine and a stretching sensation on the side of the arm that is raised.
The objective is not to bend far but rather to create a sense of light stretching
on your side. You may keep you raised arm straight or allow it to bend over your
head.
- Maintaining this position, focus your attention on the sensation in your stretched
side as you breathe in. Envision your side opening and expanding with the breathing.
Imagine that there is a balloon in your side that is being blown up each time you
inhale. Invite any tension in your side to soften and release with each in-breath.
Continue for several breaths.
- Return to a neutral position and notice how this experience has affected your breathing
space.
Opening your breathing space: Upper Back
Position: Standing or sitting.
Length of time: at least two full breaths; 5-10 breaths for a deeper effect.
Instructions:
- Wrap your arms around yourself as if you’re giving yourself a hug. Reach around
as far as it is comfortable to reach. Relax your shoulders and arms as much as possible.
- Maintaining this position, focus your attention on your upper back, particularly
the space between your shoulder blades. Invite the sensation of the breath to flow
into this area, as if a balloon is expanding into your back between your should
blades. You may even envision this balloon expanding up into the base of your neck.
Without pushing against any tension you notice, simply invite the muscles to soften
and release, patiently observing the reaction of your body with each breath.
- When you are ready to transition, open your arms and lower them to your sides. Notice
how this experience has influenced your breathing space.
- Important: repeat this exercise with the other arm on top to avoid imbalanced stretching.
Observing three sections of the torso
Purpose: Increase awareness, especially in the front of the torso. Observe
patterns of openness or constriction in different regions of the torso. Cultivate
a sense of connectedness between different parts of the body.
Position: Sitting or lying on your back. Initially this is most effective
done lying on the back.
Length of time: 3-10 minutes
Instructions:
- Lying on your back with your knees straight or bent. Invite your body to let go
of any tension as you simply follow the sensation of your breath into and out of
your body. Envision that you torso is divided into thirds (upper, middle, lower).
- Starting with the upper region, focus your attention in your upper chest area and
notice how your body responds to the flow of breath. Observe any constriction and
invite this area to release tension and allow the breath to flow in freely. You
might even envision that the breath is entering your body directly through the center
of your upper chest. Continue for several breaths.
- Repeat this awareness with the middle section of your torso and include awareness
of your sides and mid-back. Continue for several breaths.
- Repeat this awareness with the lower third of your torso, including the abdomen,
sides and lower back. Envision that a balloon is expanding in your abdominal area,
raising your belly upward and lowering your lower back toward the floor. Continue
for several breaths.
- Next, include all three sections of your torso into your awareness, connecting them
as one unit. Notice how your body responds to the breath when your awareness encompasses
your whole torso.
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