Conscious Deep Breathing

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Conscious

Deep Breathing

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article by Robert Sgovio

 

Conscious

deep breathing is one of the most simple ways to calm and integrate the mind

and body. The body is always breathing. You are always breathing. The first

step toward having the breath be your ally is to become more aware of it. The

next step is to make subtle shifts that will allow the breath to be easier and

deeper. You might notice that your belly is tight and the breath is shallow.

Or, the exhale is quick and unconscious while the inhale is almost

non-existent. Whatever your particular patterns are, here are some simple

directions toward breathing well and being well.

Soften

the Belly

When

breathing, the diaphragm should be relaxed enough that your abdominal wall

rises and falls with the breath. Your belly should expand and fill when you

inhale, and empty completely when you exhale.

If

you are an athlete, with a muscular stomach, give yourself time and practice

when learning how to relax this vital area.

Diagnose

Imbalances

It

is ideal if the length of the inhale and exhale are approximately the same. As

you pay attention to your breathing, you may first find that your belly is not

moving. Correct this by practicing softening, relaxing, and stretching the

abdominal wall, in addition to allowing long relaxed breaths, both in and out.

As your breath becomes balanced, your mind becomes balanced. As your deep

breath becomes a way of being, your body and mind becomes robust and serene at

the same time.

Stretching

and Bodywork

People

often have difficulty breathing deeply because the back muscles and

intercostals (around and between the ribs) are too tight. Stress, lack of

exercise, too much exercise, or bodily held feelings often cause the muscle

groups around torso to restrict the movement of the rib cage. As stress and

holding dissolves, the breathing parts (belly, diaphragm, ribs, lungs, and

back) can move in an easier way. The diaphragm opens more. The chest and back

muscles soften, creating more ease for the rising and falling of the ribs.

Stretching, stress reduction, meditation, bodywork, general relaxation, and

emotional release all contribute toward dissolving body armor and making the

body more open.

Practice

Breath Awareness

It

is not likely that you will always be aware of your breathing. Therefore, I

suggest that you set aside times to practice and focus upon the breath. I like

to practice slow deep breathing when I am working at the computer, when driving

on long stretches of open road, when giving bodywork, and as a way to begin

meditation. It tends to foster a relaxed, focused state of mind. Take long deep

breaths, both in and out, relax the belly, breathe, flow, and go. My meditation

always begins with a few moments of being mindful of the breath.

 

The

breath can also be used to open the heart. In Tonglen Buddhist meditation, you

practice breathing in the suffering of all beings around you. On the exhale you

release and send any happiness or joy you have. Or, you can contemplate all the

dualities of life. Breathe in, life is born. Breathe out, life dies. Breathe

in, day. Breathe out, night. Breathe in, yin. Breathe out, yang.

 

Breathing

is so basic. It is one of the easiest things to miss. And that is also how our

essential nature is: basic, natural. But, we have habits of complicating this.

Then we spend years trying to shed our complications. However and whenever you

consciously breathe, do it with awareness, an attitude of good health, and a

love for yourself, and all of life.

 

About

this Contributor: Robert Sgovio is a bodyworker, group facilitator, life coach

coach, and writer in the Houston/Austin.

somaflow

 

 

“Fortunately

art is a community effort - a small but select community living in a

spiritualized world endeavoring to interpret the wars and the solitudes of the

flesh.”

 

-Allen Ginsberg

 

 

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