The Power Of Your Breathing

The Power Of Breathing

When we breathe easily we become physically relaxed.

 When our breathing is restricted we become physically tense. 

And when we restrict our breathing capacity we tend to become anxious or angry, and our mind chatters non-stop.

A relaxed breath produces muscle relaxation, produces relaxed emotions. And allows focus.

Shallow short breaths produce muscle tension,which can lead to negative tensions and mental distraction.

As you know if you become emotionally upset you become tense, your muscles tense. People under stress have back pain and headaches and neck strain. And as your muscles are stressed your lungs are nor able to fully move so your breathing becomes restricted and the cycle continues. Its hard to think your way out of stress- though you can through exercise definitely physically make the muscles relax. But the easier, most controlling way is to focus on your breath and bring everything else into line. As you focus on breathing, you force your muscles to let go for the lungs to functions. As your breath becomes smoother, your muscles relax more, and your mind becomes clearer. Less noisy.

Most of us don't think about our breath. It just is, like our heart beats. But how we breathe is important, and affects everything else about us. Pain, stress, unruly thinking patterns etc. And I am sure there is a way to directly affect your hear rate. It is is easier, and the feedback more sure with breathing.

How do you breathe?

How many breathes, at rest do you normally take. Count your breaths for a minute, try not to change your breathing. Mot people are between 11- 30 breaths a minute. If you practice breathing exercises, you will find your breathing becomes fuller stringer and slower - somewhere between 4- 10 breaths a minute

Do you breathe though your chest or belly. Put you hand on your chest and another on your belly. Does one move more than the other. Or not at all> As you practice fuller breathing you will find your belly moves more than your chest

Do you hold your breath when you make certain moves or actions. Bending down, standing up, lifting something. If you hold your breath you immediately produce tension. Which may appear to help an activity such a s heavy lifting. But if you breath out when you do an action it allows the muscles freedom to fully engage. Lots of tendon injuries and muscle sprains are cause when someone is doing a fast rigorous lift or activity and is holding their breath, everything goes into tremendous strain - and often as not stretched or tears.

Is you breathing labored or noisy. Listen to yourself.

The key is to spend a few minutes - start with 5 minutes, the ideal is 10 to 15 minutes per day -of just sitting quietly with no other distractions and listen to your breathing. Be aware of your breathing. And yes thats how mediation begins, but for the purposes of this exercises, stay with the breath. If you mind wanders let it, then draw it back to your breath, and what is happening in your body. Are you sitting tensely are you forcing your breath, does your leg hurt, is your back slouched. Sit up straight, lean against something to keep your posture upright to give your frame and lungs room to expand and contract. And keeps your other internal organs from being pressured. Don't lie down flat. Nothing bad about that, except you'll fall sleep.

See if you can have your breath mostly from the diaphragm (the belly moving) practice having deeper (not labored or forced) just deeper breathing, so more of the belly moves and less of the chest

If you focus a few minutes each day on a regular basis toy will notice your breath more in everyday situations. You will notice when it becomes ragged, or you are holding your breath. Awareness is all.

Now do something simple ever day, an activity, taking a shower, driving, a slow walk,cooking, listening to music, and while you are in the activity listen to your breathing. Be aware what are you doing with your breath. Gradually over the days see if you can produce slower deeper breaths while maintaining the activity.

Lastly become aware of your breathing when you are in a stress situation, arguing, in a hurry, or when you are angry. It takes time, but you will be able to bring your focus momentarily at first but more and mote to your breath. The more you develop that focus on breath,. And the more you learn to breathe from the diaphragm and manage your breathing, the more control; you will have over your outer actions.

That means, less stress, or less time in stress, lowering of muscle and joint pain in your body, and especially the lowering of wear and tear on your body both internally and externally.

Breathing of course is something we all do, its just we almost all, don't take advantage of what can be created with a full, slow breathing patterns.

by Martin Gover: source