Simple Breathwork Exercises

In chronic stress situations or when in pain, many people breath very shallow which can result in a constant “flight or fight” response by the body contributing to the anti-inflammatory cascade.

I like to encourage breathwork for all people because you can reap great benefits in just a couple two minutes sessions a day.  It doesn’t cost a penny and you can do it almost anywhere.  Sit in a chair, sitting in your car, or lying down, the technique is very simple.  Breath in deeply through your diaphragm, fully inflating the stomach.  Inhale through your nose for a count of four, blow out slowly for a count of seven.  Try at least four repetitions.  You may start slowly– it may take a few times of practicing. 

Deep breathing can result in profound physiological changes in a very short amount of time.  When you practice deep breathing, you are fully oxygenating the blood, and increasing greater oxygen circulation in general in the brain and in your peripheral tissue.  You are more fully exchanging wastes, not just carbon dioxide, but also other wastes, as the lungs are a great eliminator of waste.
 
You will be stimulating hydrochloric acid in the stomach, digestive function, and the circulation of blood and energy in your digestive tract.  Deep breathing increases peristaltic action in the bowel, the lungs massage the diaphragm, then the diaphragm massages the transverse colon.  There are hundreds of lymph nodes in the transverse colon so deep breathing stimulates lymphatic flow.  And if that’s not enough good reasons to take just four minutes out of your day, deep breathing changes the beta pattern in the brain to a more relaxed alpha state increasing relaxation, reducing stress, and lowering cortisol levels in the blood. 

Try this in particular first thing in the morning, and the last thing at night.  If you are having digestive issues, this is an excellent technique to do just before and especially after eating.  It’s also very useful in stressful situations at work, driving, etc.

New research from scientist, David Anderson, PhD, is showing that deep slow breathing activity breaks down the salt that we consume.  He says that when we shallow breathe, the blood's chemical balance gets out of whack, which causes the kidneys to work harder to pump out the sodium.  The medical community is watching this research closely.  In addition the FDA has approved a $300.00 device that you wear that teaches you to deep breath in order to control high blood pressure. 

Scientist measure what common sense has shown us to be true for thousands of years.  Deep breathing is beneficial to all aspects of the body, mind, and general health. 

In the Cherokee Way, the direction of the North brings the Wind, and with it, our first breathe of life.  From that time on, wind is always with us as we exhale and inhale, giving and receiving.  So wind enters our bodies, our minds and our spirits, bringing solitude and strength, and then takes uncertainty and fear with it, transforming disharmony into gentle energy. 

Using your imagination, breathe in slowly for a count of four (for the four directions) and breathe out slowly for a count of seven counting backwards.  For each count of breath going out, give thanks each time.  The spirit of Wind is most generous in its movements, it breathes life upon all things and carries away destructive energies, replacing them with a sense of stillness and calm.

- 12/07/2006