Breathing

You know how to breathe right?

But do you know how to breathe right?

If you said yes, you're probably wrong.  Your body breathes without any conscious thought most of the time.   90% of the population breathes without conscious thought.  In yoga classes and music classes they call proper breathing Diaphrambic breathing- or breathing from your diaphragm.

To find out how you are breathing, place one hand flat on your stomach and one hand flat on your chest.

When you breathe in, which hand moves?  Your stomach hand or your chest hand?

If you said chest hand, you are breathing incorrectly for self care.
If you said stomach hand, you may be breathing correctly for self care.

Breathing is one of the best exercises for self care and relaxation.

The first exercise is short version of a counting breathing exercise.  It is about awareness and relaxation.

1. Find a comfortable position either sitting or standing. Close your eyes.

2. Place one hand on your abdomen and one hand in the center of your chest.

3. Breathe in through your nose and out through your mouth.

4. Concentrate on making your belly hand rise when you breathe in.

5. Breathe in for a count of 4, hold for a count of 4,  and then breathe out for a count of 4. Repeat 4 times.

6. Breathe normally for about 30 seconds and then open your eyes and go about your day. 

The second exercise is a progression breathing exercise that I used in karate to calm myself down after fighting.  This is a long exercise meant to relax and slow breathing.

1. To calm yourself: go someplace where you can be alone: your room, an empty staircase, a bathroom stall, etc. Leave your phone on silent. Do not look at it. 

2. Find a comfortable position either sitting or standing. Close your eyes.

3. Place one hand on your abdomen and one hand in the center of your chest.

4. Breathe in through your nose and out through your mouth.

5. Concentrate on making your belly hand rise when you breathe in.

6. Breathe in for a count of 4, hold for a count of 4,  and then breathe out for a count of 4. Repeat 4 times.

7. Breathe in for a count of 6, hold for six, breathe out for 6.  Repeat 6 times.

8. Breathe in for 8, hold for 8, breathe out for 8. Repeat 8 times.

9. Breathe in for 10, hold for 10, breathe out for 10.  Repeat 10 times. 

10.  Breathe normally for 2 minutes, then open your eyes, and go about your day. 

These are just two breathing exercises.  There will be more I promise.  Not every breathing exercise works as a relaxation and self-care tool for every person.  Keep trying different ones until you find one or two that work well for you. 

Have a great Tuesday and go find some air to breathe!