It is important that you find a quiet place to breath, where you can sit by yourself or with someone or a group who are dedicated to breathing in silence.
Ideally, choose a well ventilated place to breath if possible, however the reality is that some of you would have to make use of the time you have, for example on the tube or in your car before a meeting.
Do not neglect the breathing because you do not have time to sit in a quiet place.
Where is that space (place) where your thinking works best? Where things slow down? Where you feel ‘whole’ and ‘grounded’?
Follow these guidelines to help you focus on your breathing and unwind:
- Feel how your spine elongates when you inhale and elongate your spine (try to grow taller) when you exhale. Do not slump when you breathe out, it is so easy to do that, due to our postures.
- Sit upright out of your waist, (lengthen your waist), this will help you to engage your core without having to pull your tummy muscles in. It is great for your posture and your upper body will be very thankful. Breathe with your diaphragm. Aim for a horizontal breath in your lower thorax (expand and retract your lower ribcage side-ways). Not only does this benefit ventilation, the diaphragm can also push the kidneys down by 2-3cm. This creates vitality in the internal body through pressure changes and fluids get pushed around. When your chest expands and contracts properly, we get a lot of changes in pressure and we help detox the body as we are more effective in getting nutrients to the cells through greater volumes and more oxygen-rich bloods. This helps to get nutrients into the cells and toxins out and removed.
- Rest and relax your shoulders, neck and chest when you breathe. (Chronic stress, slumped postures, unstable backs and tight hamstrings are all contributors to an over-use and mal-use of your cervical and shoulder girdle muscles).
- Inhale deeply, however, try not to hear the air pass through your nose. It would be good if you could feel it though.
- Remember to set an alarm, this will enable you to keep your eyes closed and not to worry about the time.
- Decide what time of day the breathing exercise will serve you the best. You are of course welcome and I strongly encourage you to do 4-cycle-breathing (5s each) of calm nostril breathing, whenever you are aware or remember to breathe.
- Use the 4-cycle-breathing as a first regulating implementation tool, in any situation where you experience stress and/or anxiety, are tired, are over-whelmed. You most probably would have a great chance to calm/ground yourself.
- Using the 4-cycle-breathing routine before a meal is such a beneficial thing to do, especially for those people with digestive disorders e.g. IBS, for people that struggle with their weight and for people that have an unhealthy relationship with food.