Art of Breathing

By Nadia Mills 

“I can’t breathe!”, “It took my breath away”, “It knocked the wind out of me.”  “Waiting with bated breath “. “Waiting to exhale.” “A sigh of relief ” and the classic “just breathe”. We have so many sayings about the simple action that we do on average 20, 000 times a day. Most of the time without even realizing it. We know that we must breathe to live, but do you know how truly powerful the art of breathing is for your health?

Breathing is controlled by our brainstem. The brainstem connects the brain to the spinal cord, and controls automatic functions such as breathing, digestion, heart rate, and blood pressure. We cannot consciously start or stop any of these functions. However, breathing is the only brain stem function that we can consciously manipulate, and by doing so, we can affect the performance of other functions of our body, whether automatic or under our voluntary control.  On that note, I must also warn you, and make you aware that, our unconscious patterns of breathing, also have effects on both the physical, and mental functions of the body. And so it is very important to learn the Art of Breathing, taking something that our body does automatically, and intentionally molding and shaping it for something that our minds, and bodies can thrive on.

Breathing is an Art? Give me a break! We all do it. As a matter of fact, we don’t even think about it. Breathing starts from the moment we are born, and the doctor slaps us on the bottom, until the moment we transition, and we give our last breath. But that is not the whole story. Although breathing is an automatic feature, our awareness of our breath, how we breathe, and the way we change and control it, plays a momentous role in our overall health and sense of wellbeing ?

Take a moment now to observe your own breath. What is it like? Is it fast and shallow? Slow and deep? Or did you realize you were holding your breath this whole time?

Once you have a sense of your breathing pattern, now take a moment to observe your mood. Do you feel calm and relaxed? Anxious, or perhaps a bit excited? You may easily find that your mood and breath are matched, slower and deep when relaxed, or fast and shallow, possibly even holding, when anxious, or excited. 

Quote: Breathe in deeply to bring your mind home to your body. – Thich Nhat Hanh

Patterns of Breathing are a key indicator that we can use to understand the state of our nervous system. Therefore we should first become aware of our breath, then consciously change it to manage our mood.

Let us put it to the test.
Deep Belly Breathing/Diaphragmatic Breathing:
Quote: “To breathe properly is to live properly. – Robin Sharma

First: observe your own breath. Just sit quietly for a moment and breathe for about 4 – 5 times. How does it feel?

Second: Think of, or observe how a comfortable sleeping baby breathes. Babies who are calm and comfortable breathe deeply into their bellies, and when you look at them, you will see their bellies rise and fill with each breath inhaled, then lower and sink with each exhaled. This is called “deep belly breathing” or “diaphragmatic breathing”

Third: Your turn to try.

  1. Preferably lie or sit in a comfortable supported position.
  2. Place one hand on the middle of your chest and one hand on your belly, over your belly button.
  3. As you take a slow breath in through your nose (very important), think of breathing the air into your belly and feeling your ribs and belly grow and fill with the oxygen rich air.
  4. Now slowly breathe out through your nose and slightly puckered lips (if you would like). Feel as your belly and ribs draw inward as the air is released.
  5. Repeat this process slowly and intentionally for 4 – 5 breaths.

Now, sit quietly for another moment and observe yourself. How do you feel?

You may not be able to put into words the sensation or experience from this little experiment. But for many a sense of calmness and relief is common after taking deep breaths. For some it is a sense of revitalization, focus and quieting of the mind. For others it provides that pause that is very necessary, to prevent them from going off on whoever, or whatever is getting on their last nerve, at that very moment.

As we go through life, we take on many challenges. We often lose our awareness and connection to ourselves, in our day to day interactions, and responsibilities. Learning to reconnect with your breath by first stopping to do intentional self observation, and learning different breathing techniques, such as diaphragmatic breathing can help you to better understand how experiences in your life are affecting you on a mental, emotional and physical level.

When we inhale through our nose, we are truly nourishing ourselves with one of the essentials for life. When we exhale ,we rid our bodies of waste and impurities.I encourage you to take on a daily practice of mindful diaphragmatic breathing.It is highly effective when used early in the morning to start the day on a positive note, during the day when faced with challenges or fatigue, and before bed to help calm the nervous system and wind down for the night. It is not a magic wand, just a simple tool. But it can be used everyday to help you along life’s journey. 

Quote: “I love to breathe. Oxygen is sexy!” – Kris Carr

The pairing of Diaphragmatic breathing and affirmations is also a very effective practice to improve mood, mindset and wellbeing. 

  1. Use the instructions for Diaphragmatic breathing as stated earlier, and repeat just breathing 4-5 times
  2. To add affirmations: Speak the positive statement and then take a deep inhalation
  3. Do a very intentional exhalation and speak the second part of the statement to rid yourself of any challenges, mental toxics and impurities

Here are a few examples to try.

  1. When things feel overwhelming:
    Breathe in Calmness and Patience. Breathe out frustrations.
  1. When you are afraid or anxious:
    Breathe in courage and faith. Breath out doubts and discouragements
  1. When you feel alone or sad:
    Breathe in love and support. Breathe out lies and disappointments
  1. When you feel tired and burnt out:
    Breathe in Purpose and gratitude. Breathe out apathy and struggle

The list can go on forever. Feel free to add the Affirmations that speak to your needs

Everyday take a moment and “Just breathe.” Use it to center yourself. Use it to give you that moment of pause for clarity. Use it to revitalize yourself so that you have the energy to take the next step. Take a deep breath and renew and begin again.

Quote: “Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure“. – Oprah Winfrey