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March 27, 2020 Tavia Wilson

Note to Self…Just Breathe

Breathing

Most of us don’t think twice about our breathing patterns. Very often our mind is thinking about something while our body is doing something else, as a result, our mind and our body are not unified.

With breathing exercises, inhaling and exhaling, we bring our mind and body to work together because both are focused on the same thing.

When we are upset or stressed out, our breathing can become shallow and quick. Pay attention to your breath right now. Is your breath, shallow, quick, short? How is your breathing when listening to the news?

Breathing deeply and slowly instantly calms us down mentally as well as physically.

Knowing how to breathe properly, and bringing awareness to your breathe, can help keep you present, control your emotions(i.e fear, anger) and keep a clear sharp mind.

* Deep breathing should be slow and gentle. Remember to fill the abdomen, not just the chest*

Try these breathing exercises;

Belly breathing

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

  1. Sit or lie flat in a comfortable position.
  2. Put one hand on your belly just below your ribs and the other hand on your chest.
  3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
  4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
  5. Do this breathing 3 to 10 times. Take your time with each breath.
  6. Notice how you feel at the end of the exercise.

Morning breathing

Try this exercise when you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages. Then use it throughout the day to relieve back tension.

  1. From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.
  2. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last.
  3. Hold your breath for just a few seconds in this standing position.
  4. Exhale slowly as you return to the original position, bending forward from the waist.
  5. Notice how you feel at the end of the exercise.

 

 

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