Improving the Breath
The intention of this breathing programme is to transform inadequate, unhealthy, and stressful breathing habits into those that are life-enhancing, relaxing, and energizing.
In general terms, we can breathe in the following ways:
Using the chest muscles (intercostals) only
associated with stress and anxiety
Using the diaphragm only
denotes being physically relaxed and calm of mind
Using intercostals and the diaphragm
achieves the full, complete breath we should all be looking for. Brings balance and harmony – a relaxed, yet fully alert condition.
Note: Check out The Breathing Process for clarification on the use of the diaphragm and chest muscles (intercostals) during respiration.
We can see from the above that the diaphragm plays an important role in contributing to relaxation, and also that the ideal breath – the Complete Breath – combines the use of chest and diaphragm, ie the complete breathing apparatus.
The aim, therefore, is for you to conclude this programme with a fully functioning diaphragm, along with the ability to engage the whole breathing apparatus in the act of respiration.
To improve our breathing habits, we need to start by addressing two issues:
1.
develop breath awareness so that at any given moment we can be conscious of the characteristics and quality of our breathing. Such awareness arms us with the ability to adjust and control the breath, through deliberate choice, in order to improve its natural performance.
Awareness also gives us feedback on beneficial changes occurring as a result of our relaxation sessions and practised breathing exercises. Progress can be observed.
2.
encourage the muscles used for breathing to return to normal function. Proper muscle tone and elasticity needs to be re-established so that the muscles become responsive to the nervous system’s request for action.
Easy and simple stretching movements to target the diaphragm and intercostal muscle (see The Breathing Process) will achieve deep, efficient breathing. Improvements will be noted both at times of controlled, conscious breathing, and at times when no deliberate input to the breathing is being applied.
Once breath awareness and muscle tone have been established, we can move into developing conscious control of the breath. This involves learning how to expand the various areas of the ribcage and how to move the diaphragm at will, so that we are able to fully ventilate the lungs and make optimum use of each breath.
Thus we become capable of controlling the breathing apparatus to enable deep and easy breathing. Occasional deliberate, deep breathing, as achieved with the Complete Breath, will keep the lungs, muscles, and the nerves associated with respiration, in good working order; the efficient breathing developed in this way will be echoed in the rhythm and quality of the breath during everyday living when the breath becomes a natural, unconscious activity to the background of our life.
The final stage of learning breath control involves developing the ability to impose certain rhythms on the breathing pattern in order to achieve specific effects. Now that we have developed the ability to inhale and exhale deeply at will, we can take that skill further and choose a particular length of breath that is appropriate to our needs at the time.
I have therefore divided this section into the five major components of rediscovering what has been lost by us over the years - the art of breathing naturally and well.
These five divisions are presented in the order in which they should be mastered. Each stage is short and simple, but some will require more practice than others before advancing to the next phase.
For successful progression along this simple path to better breathing, greater health, and less stress, apply yourself to the five divisions in this order:
Phase 1
Breath awareness
Phase 2
Exercises to improve tone and performance of breathing muscles
Phase 3
Developing conscious control of the breath
Phase 4
The Complete Breath
Phase 5
Regulating rhythm
Each Phase is designed to build on what has been practised in the Phase before, so do work through them in sequence. However, it is perfectly OK at any time to revisit any previous Phase you have completed.
If you decide there is too much here for you to take on, then just make sure you cover Phases 1 and 2. They will reward you with amazing results and contribute greatly to your relaxation skills - and all for very little effort.
I want to emphasise here that you really don’t need to be in a hurry to get to the end. Each stage will bring you enormous rewards, so feel free to linger on any phase for as long as you like.
Do resist putting pressure on yourself by thinking you have to achieve too much too quickly.
Rushing through any learning process usually leads to feelings of frustration and dissatisfaction, which is totally not what we want here! After all, our overall objective is to reduce stress – not add to it; so take it easy, approach this with excited anticipation, and enjoy!
Allow your breathing to uplift you to a life of greater ease.
