The Exercises
By Justin Casteel, ACTION-CPT, RYT-200
Diaphragmatic Breathing
Or the 3-D Breath
Diaphragmatic
breathing is the foundation of all breathing exercises. This three-dimensional approach to breathing
will help expand lung capacity, increase oxygen sensitivity, and help bring
greater range of motion to the diaphragm (the main muscle that drives the
breath). Learning to use the belly, the
ribs, and even the lower back to breathe can also help reduce the compensation
of using the neck to breathe, helping to relieve stiff necks and backs.
HOW TO:
·
The first
stage is to learn to use the belly to breathe.
Sit with your back against a chair and feet flat on the floor. Feel as if you’re using the feet to push your
lower back into the chair. Place one
hand on your belly and the other on the sternum (center of your chest).
·
Inhale so that the lower belly moves outward
(without strain). The upper hand should
not move.
·
As you exhale, the lower belly moves in towards
the spine (pulls in slightly).
·
See if you can feel the rib cage participating
in the breath against the back of the chair.
Bruce Frantzis, Tai Chi Master and author, has 6 steps for
this and calls it “Longevity Breathing.tm” These 6 steps
take a while to fully integrate, but they really illustrate the 3-Dimensional
quality of breathing. We are trying to
bring movement to all parts of the trunk, equally and fully.4
1)
Move the belly forward (as above)
2)
Bring movement to all parts of your belly
a.
After you can move the belly forward, as above,
see if you can expand laterally, too.
3)
Move the sides of the belly
a.
Let the rib cage expand as well as the
belly. Check for lateral expansion of
the ribs as you inhale. (hands on the sides)
4)
Breathe into the lower back
a.
The lower ribs move, too! Let’s see if we can get the lower back to
participate.
5)
Move your belly and lower back simultaneously in
all directions
a.
Combining steps 2, 3, and 4.
6)
Bring the breath into the upper back also
a.
Movement should continue up into the area of the
shoulder blades. Let’s see if we can get
the shoulder blades to expand as we inhale.
Play with the breath and enjoy the journey! Remember: this should be easy. No strain, no force.
The Elastic Breath
Using the Whole Core
This is
a fun exercise! It might be a little challenging
at first, but with a little practice, it is very easy and feels really
good! This exercise is designed to
really engage all of the muscles that support and stabilize the spine,
including the diaphragm, the muscles of the rib cage (intercostal muscles), and
the pelvic floor. So this exercise can
promote stability, core strength, and the health of your pelvic floor, which
can have positive effects from improved urinary tract health to improved
digestion.
·
Breathe through the nose, inhale and feel the
expansion of the torso. Follow it to a
comfortable stretch.
·
Let the exhale go (like a sigh) and rest at the
end of the exhale.
·
Then explore the “extra exhale”, squeezing the
whole torso
·
Let go of the squeeze and feel the rush of
breath back into the lungs
·
Continue to explore the “extra inhale” to a
point of comfortable fullness
·
Repeat several times, exploring the elastic
breath. Note the “stretch” and the
“squeeze”1
You might not notice it at first,
but the “squeeze” at the end of the exhale causes the pelvic floor to
contract. This will help strengthen (or
increase tone) in those muscles. If you
think about the trunk like a house, you want all four walls strong, a strong
roof (diaphragm), but you also need a solid foundation! Your foundation is your pelvic floor, and
keeping it strong will make a difference as you go through life.
4-7-8
Breath
Nervous System Tranquilizer
“This
exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing
drugs, which are often effective when you first take them but then lose their
power over time, this exercise is subtle when you first try it but gains in
power with repetition and practice. Do it at least twice a day. You cannot do
it too frequently. Do not do more than four breaths at one time for the first
month of practice. Later, if you wish, you can extend it to eight breaths. If
you feel a little lightheaded when you first breathe this way, do not be
concerned; it will pass.”2 ~Dr. Andrew Weil
·
Exhale completely through your mouth, making a
whoosh sound.
·
Close your mouth and inhale quietly through your
nose to a mental count of four.
·
Hold your breath for a count of seven.
·
Exhale completely through your mouth, making a
whoosh sound to a count of eight.
·
This is one breath. Now inhale again and repeat
the cycle three more times for a total of four breaths.
The precise count is not as
important as the ratio. Just keep it up,
and see if you can feel the results yourself!
Before you practice, notice how you feel. When you are done, take a few moments to see
if you notice any difference. Breathing
exercises take time, but when properly utilized, the results can be impressive!
Watching the Breath
Silent, Alert Observation
According
to Jonn Leiff, M.D., curator of the website “Searching for the Mind”,
Mindfulness Meditation was shown to increase the ability to multitask, improve
focus for longer periods of time, increase concentration, decrease stress,
increase memory faculties, and improve productivity.3 Essentially, mental clarity and focus with
greater levels of energy! Mindfulness
meditation is a deceptively simple technique, relying on observation rather
than participation. This breathing
exercise is in “watching” or “feeling” the breath rather than controlling or
modifying the breath. Set a timer for 5
minutes and give this technique a try.
·
Sit in a comfortable, upright position with the
feet flat on the floor and hands, palm up, resting on the thighs for support. Totally relaxed, but not slumped, is helpful.
·
Take a few deep breaths to fully experience the
feel of the breath and how the body moves and settles as you breathe. Allow
yourself to let go as you exhale.
·
Stop controlling the breath and begin to just
watch the movement of air in and out of the body. See if you can watch carefully and find the
point where the inhale “turns around” and becomes the exhale. Notice, too, for the place where the exhale
comes to a brief pause and flows back into the inhale.
·
At the halfway point during an inhale, mentally
say to yourself “one”
·
At the halfway point of your exhale, mentally
say to yourself “two”
·
Continue until you reach “ten”
·
Start over again at “one”
This technique seems very simple,
but it requires you to be very honest about a few things. Make sure you do not start breathing to the
rhythm of your counting! This is about focusing
on the breath as completely as possible.
You will know your attention has wandered if you find yourself at
“twelve” or if you can’t make it to “ten” without getting distracted. At first this might be frustrating, but just
start over at “one” and begin again. The
point is to cultivate the mindfulness, or awareness, of when you get
distracted. Over time you will develop
the ability to concentrate and relax at will.
It seems very simple, but stick with it and you will notice
results! According to the article by Dr.
Leiff, Navy SEALs showed better muscular and neurological reactions to stress
after 10 days, and after 8 weeks, the results were improved.3
References:
APA
formatting
1) Aivson, J.S. (2015). Yoga: Fascia Anatomy
and Movement. Edinburgh: Handspring Publishing
2) http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
(2015). Retrieved 2015.
3)
Http://jonlieffmd.com/blog/meditation-and-the-brain-2013.
(2013). Retrieved 2015.
4)
Frantzis. B. (2006) Opening the
Energy Gates of Your Body. Berkeley, CA: North Atlantic Books
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