Breathing

“Breathing has a special power over the mind and body.”

Proper breathing is THE most beneficial thing that you can do for your physical and emotional health. 

We can survive for a time without food or even water.
We cannot survive without breathing!


​Breath gives us life and optimal health. 
The first thing we do when we enter this world is inhale and the last thing we do before we gain our Angel Wings is exhale.
When you practice breathing consciously you oxygenate the cells and tissues of your body and you create and maintain flow.  

Breathing practice can: 

• Slow the heart rate
• lower blood pressure
• reduce stress and anxiety
• change your blood pH
• increase energy
• improve digestion 
• and so much more......

Breathing not only supplies our organs with oxygen, it also rids the body of waste products and toxins……and it is all about flow!
​When we are flowing, we feel good….it´s that simple!
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When we are in pain, stressed or anxious we have a tendency to hold our breath or breathe shallow breaths. This sends a distress signal to our brain that we are not feeling safe and relaxed, and can make the situation worse.
As soon as you take a focused, conscious breath the message is sent that you are safe; your body floods with endorphins which make you feel relaxed and increase well-being.
One of the simplest breathing exercises is to focus on the out breath; when you blow that breath out through the mouth it´s like releasing the air from a balloon or opening a valve, you can feel the tension leaving the body. Try it! 
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Most people do not breathe properly and only use around 60% of their lung capacity. Because the exchange of gases take part in the lower part of the lungs very few people actually get sufficient oxygen throughout their body, which means that the cells and tissues of the body are not getting the nutrition they need.
By using breathing exercises we can avoid this and also promote better health and emotional peace.
Today we are going to focus on how you breathe and explain some breathing exercises that can help improve your breathing. 

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 Are you a chest breather?                 Or a belly breather?
Let´s find out….

• Place your right hand on your chest and your left hand on your belly.
• Breathe in, which hand moves higher?
• If your right hand is higher, you are a chest breather.
• If your left hand is higher, you are a belly breather.

Belly breathing or diaphragmatic breathing is really beneficial for optimal health.
Try this exercise:

• Sit or lie in a comfortable position
• Before you start place the tip of your tongue on the soft part of the gum behind your front teeth
• Empty your lungs
• Breathe in through your nose slowly pushing your belly out and filling it with air, at the same time keep your chest still
• When your belly is full fill your lungs
• Now pause
• Breathe out through your mouth emptying your lungs first and then your belly, as you breathe out make a “shh” sound, as if you are telling a child to shhh……….. and keep it going until first your lungs and then your belly are empty.

 
When you are Chest breathing it is inefficient.
Rapid, shallow, chest breathing results in less oxygen transfer to the blood and subsequent poor delivery of nutrients to the tissues.
 
This is a learned habit, so therefore, like when you learn to drive, you can train the body to improve its breathing technique.
Practice this belly breathing twice a day in the morning and evening to help you sleep better and feel good.
 
Daily exercises
 Lucas Rockwood of Yogabody calls these Water, Whiskey and coffee breathing and he explains them really well here…
https://www.youtube.com/watch?v=_QTJOAI0UoU&feature=youtu.be
 
Breathing exercises should be done daily.
Below are 3 types of breathing exercises that will help in all areas of your life.

1. ( Water)Balanced breathing approx. 4 – 6 breaths per minute.  (Use at any time, always good; always safe ;) this is the breathing you are aiming for throughout the day to keep you in that calm, balanced state. If you are down , it will lift you; If you are up , it will calm you down;

• Take a breath in through your nose; 1,2,3,4
• Breathe out through your nose; 4,3,2,1
• Repeat at least 5 times, more if needed

 

1. (Whiskey) Relaxation breathing approx. 4 breaths per minute brings you into a semi-meditative state of relaxation.  (Use only in a safe environment, sitting or lying down. Never while driving.) When you need to relax and before you go to sleep. It is also beneficial to do if you feel stressed, anxious or are in pain.

• Sit or lie down in a comfortable position
• Place the tip of your tongue on the soft part of the gum just behind your front teeth
• Breath in through your nose 1,2,3,4
• Breathe out through your nose 8,7,6,5,4,3,2,1
• Repeat at least 5 times or until you feel relaxed or fall asleep

 
You can also use the 4-7-8 breathing exercise:

• Place the tip of your tongue on the soft part of the gum just behind your front teeth.

• Breathe out emptying the lungs totally
• Breathe in through the nose 1,2,3,4
• Hold 7,6,5,4,3,2,1
• Breathe out  through the mouth making “shh” sound 8,7,6,5,4,3,2,1
• Repeat at least 5 times or until you feel relaxed

By focusing on your breathing like this you go into a mini meditative state releasing all toxins emotionally and physically from the body.
 

1. (Coffee) Pump breathing approx. 18-20 breaths per minute.  (use sparingly) good when you need a bit of a surge in energy, in the morning and perhaps around 2 /3 o´clock in the afternoon and  before you exercise.

*********NEVER while driving!*********

• Sit in a chair , on the floor or stand straight
• Breathe out through your nose, pumping the breath out in short bursts as if you were sneezing.
• Keep your body still as you pump the breath out
• Your in-breath will take care of itself
• When you have emptied the lungs , relax and allow the in-breath to happen on its own
• Then repeat about 20 times
• Pause, in-breath
• Repeat
• Pause, in-breath
• Repeat

Maximum practice time, 10 minutes.
 
 ***I DO NOT recommend that you do these exercises while driving a car / operating machinery or looking after a child.***

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“It’s all about the flow,
´bout the flow,
NO blockage!!!”

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Contact me for further information about breathing and relaxation classes.