Breathing....

Breathing...it's something we all do, some of us, though, do it better than others. Did you know, it's one of the most effective ways to lower your stress and improve your overall health. In Yoga, Pranayama, is the 4th of Patanjali's eight limbs of breathing. How can we all master this skill and become balanced?

Recently, Jackson was feeling overwhelmed with high school stresses, and he told me he was having trouble falling asleep. He said that he was having “too many thoughts” at night and couldn’t stop his mind from thinking. I told him about a breathing practice that I had been taught in my yoga training, and I suggested that he try it while lying in bed at night to help him relax and fall asleep.

The practice is simple: a few minutes of diaphragmatic breathing followed by a few minutes of consciously and gently extending each exhalation. “Maybe you’d like to try it?” I said to Jackson, “I find it helpful at times when I need it, and maybe it will help you, too.” I am hoping it will help him through highschool and hopefully through his life. ( I also of course, prayed with him like I do whenever he is overwhelmed ).

I was reminded that Pranayama, the fourth of the eight limbs of yoga outlined in Patanjali‘s Yoga Sutra, does not have to be complicated. Pranayama, which literally means “to extend the vital life force,” or prana, is an incredibly rich practice made up of many breathing techniques that vary in complexity from ones simple enough for a child to do to those appropriate only for advanced practitioners. While the best way to practice pranayama is under the guidance of an experienced teacher, there are simple techniques—such as gentle diaphragmatic breathing and comfortably lengthening the exhalation—that can be used at any time to transform not only your breath but also your state of mind.

In my work with people preparing for surgery, I find myself at times, explaining to them these simple breathing techniques. I am so suprised by peoples response. Time and time again, I’ve seen simple pranayama practices reduce stress and anxiety; promote restful sleep; ease pain; increase attention and focus; and, on a more subtle level, help people connect to a calm, quiet place within so that they experience greater clarity and well-being on every level.

I also want to tell you that I pray, I am an avid prayer, if that's a word. I believe that you can experience both. Peace through prayer and de-stress through yoga. In the Bible, it states in Philippians 4:6-7 , "do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus."

In the Yoga Sutra, Patanjali describes pranayama as a process by which you can break your unconscious breathing pattern and make the breath long, easeful, and smooth. Most people’s unconscious breathing patterns are anything but easeful and smooth; they tend to be tense, shallow, and erratic. When we are afraid or hear bad news, we often gasp—inhaling and then holding the breath. These breathing patterns can activate the sympathetic nervous system (often referred to as the “fight or flight response”).

One of the primary reasons that pranayama techniques that foster a long, smooth exhale are so beneficial is because, when practiced correctly, they can support the parasympathetic nervous system and activate what is commonly known as the “relaxation response,” reducing stress and its effects on your body and mind. As a result, your resilience in the face of challenge or adversity increases, and your mind becomes more focused and still.

Through practice of pranayama, is the safest and most effective when guided by an experienced teacher who knows your needs and capabilities, there are several simple techniques you can try at home as long as you’re in good health and you don’t push beyond your capacity.

The three breathing practices that follow—relaxed, diaphragmatic breathing; Sitali (or Sitkari) Pranayama; and gentle “extended exhale” breathing—are a good introduction to pranayama. Each supports the parasympathetic nervous system, quiets the mind, and helps to bring about a state of more focused attention. As you continue to practice these techniques over time, you may start to notice when you are unintentionally holding your breath or breathing shallowly. You also may begin to associate patterns of the breath with your moods or states of mind. This self awareness is the first step toward using the practices of pranayama to help shift your patterns and, through regular practice, create positive change in your life.

Try each practice daily for a week and observe how it affects your body, breath, and mind in order to figure out which is best for you. You can do them at just about any time of day, though preferably not immediately following a large meal.

-Basic Breath Awareness

This gentle introduction to diaphragmatic breathing teaches you how to breathe more fully and consciously.

-The Cooling Breath (Sitali/Sitkari Pranayama)

Sitali Pranayama is often translated as “the cooling breath” because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect on the nervous system. To practice Sitali, you need to be able to curl the sides of your tongue inward so that it looks like a straw. The ability to curl the tongue is a genetic trait. If you can’t, try an alternative technique called Sitkari Pranayama, which offers the same effects.

-Sitali Pranayama

Sit comfortably, either in a chair or on the floor, with your shoulders relaxed and your spine naturally erect. Slightly lower the chin, curl the tongue lengthwise, and project it out of the mouth to a comfortable distance. Inhale gently through the “straw” formed by your curled tongue as you slowly lift your chin toward the ceiling, lifting only as far as the neck is comfortable. At the end of the inhalation, with your chin comfortably raised, retract the tongue and close the mouth. Exhale slowly through the nostrils as you gently lower your chin back to a neutral position. Repeat for 8 to 12 breaths.

-The Long Exhale

This 1:2 breathing practice, which involves gradually increasing your exhalation until it is twice the length of your inhalation, relaxes the nervous system.

I hope these help you...they have helped me and my family.

-Erin

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