Skip to main content

DO YOU BREATHE ?

Breathing
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” 

― Thích Nhất Hạnh, Stepping into Freedom: Rules of Monastic Practice for Novices







Hi folks yesterday I suggested we all take a ME time out and just breath 

When I got home I was thinking about breathing -  not many of us consider breathing, we take it for granted and as a fact of life / living as without it well we don’t live.

Breathing is a necessary function of life, it oxygenates the blood and improves circulation – but how many of us take a deep breath or indeed breath correctly!

Positive effects of lateral breathing

According to Aline Newton [in her article Stabilization The Core and Beyond] –‘Whether we are running, singing, or sitting the respiratory diaphragm has to be free to follow the changing needs of respiration.’

Ok a point well made and point taken – but when we are  working we are in a fixed position at our desk or work station. So how much movement /freedom does our rib cage have?  How healthy is our breathing pattern?

Throughout my day I am making people aware of how they breath – I take 5 to 10 minutes daily myself to ensure that my rib cage can move – that it has the lateral freedom to expand and then I thought maybe I could share it with you and it would help make your working / training day much easier 

According to Mary Ann Foster  [in her article Somatic Anatomy Muscles and the Postural Flute Oct/Nov 2006 Massage and Bodywork] – Intentional lateral diaphragmatic breathing [breathing into the sides of and moving the rib cage sideways] is crucial to balancing the vertical tone among the muscles of postural alignment’  so breathing correctly can help in both postural alignment and the toning of some postural muscles – that can’t be bad


Breathing Exercise:

So here it is – it’s a simple routine to follow- but practice as it can take some time to master!

  • ·         Sitting tall with your spine nice and long – if you wish against a wall
  • ·         If on a chair – keep your knees in line with your hips and your feet flat to the floor
  • ·         If on the floor / cushion – legs crossed and your back straight
  • ·         In both options keep your shoulders relaxed and your shoulder girdl  in place
  •        You can keep your eyes open or closed - its about being      comfortable
  • ·         Place the heels of your hands on the bottom ribs – gently press                against the ribs
  • ·         Keeping your shoulders relaxed down in –hale through the nose and       release the air softly through a soft open jaw – as if sighing
  • ·         Repeat this 4 or 5 times
  • ·         Now pressing gently against the ribs to wake up the mind body        connection take a breath – and BREATH INTO THE HEELS OF     YOUR HANDS – as you imagine / visualize this you will feel the ribs expanding into your hands
  • ·         Stay here and repeat this up to 10 more times

Mind yourself sometimes when we focus on breathing we can become dizzy so be mindful of how you feel

Breathing brings focus 

By mastering this very simple practice you will not only gain more air into your body, tone your postural muscles, improve the movement of the rib cage, but you will find that you can be more focused in tasks during the day

This simple practice once or twice a day can make a big difference

Again if you have any questions on the program please do drop me a line

Regards

Joyce 


Disclaimer - This program is not a substitute for sound medical advice - always consult with your Doctor before performing this or any exercise routine. The creators and participants  of this program do not assume liability for injury or loss in connection with this exercise / flexibility program and instructions therein. 

    Popular posts from this blog

    Pilates [Contrology] is not a system of haphazard exercises.....

    Transform your body, become as supple as and move with the grace of a tiger "Pilates [Contrology] is not a system of haphazard exercises designed to produce only bulging muscles. ... Nor does Pilates [Contrology] err either by over-developed a few muscles at the expense of all others with resulting loss of grace and suppleness, or a a sacrifice of the heart or lungs.  Rather, it was conceived to limber and stretch muscles and ligaments so that your body will be as supple as that of a cat  and not muscular like that of the body of a brewery-truck horse, or the muscle-bound body of the professional weight lifter you so much admire at the circus" Transform your mind, breathe deeply, relax deeply, visualise - let your brain create! Pilates will free your body from  nervous tension and over-fatigue - your body will become the ideal shelter provided by nature for housing a well-balanced mind. Pilates will free your mind, breathe deeply, relax, utilise our ...
    Read more

    Add Essential Oils for your Heatlh

    I hear it all the time ‘I want to be fitter’ when in fact what we really mean is we want to be slimmer/ look better.   Of course, we all want to look and feel better – but not at the expense of our ‘health’ -Health is so much more than a physical image or numbers on a scale. As Health Coach I believe ‘healthier’ is more than the sum of how slim we look or any number on a scale – being ‘healthier’ is three dimensional – 3D – it’s about eating nutritious foods, that allow your body and mind to thrive. It all starts with nutrition you just cannot train your body or ‘run’ out of bad or poor eating habits. From my personal perspective it’s about the nutrient quality of the foods – keeping our ‘guts’ healthy to keep our immune system healthy, that in turn provides us with the physical and psychological energy that motivates us to move, be more active, cope with stress, be social interactive and enjoy life’s little and big adventures   As well as eating n...
    Post a Comment
    Read more

    Push yourself beyond your limits

    “As difficult as your toughest workout may be, you will not perish from the discomfort you experience. In fact, pushing yourself to new limits is what makes you stronger and better able to handle more stress in the future. Most people never come close to their actual limits and often quit when challenges are very difficult. Moving forward, challenge yourself to give 100% effort at every difficult workout that you are faced with. If you consistently do this, you will learn how to never accept failure as an option.” Nav Vii
    Read more