Deep Breath – how to control your breathing?
Breathing forms a natural part of yoga, but many people choose to breathe as they are without any movement. This is very beneficial because you can perform it anytime, anywhere. Deep breathing not only helps to relieve stress, but it also increases your concentration, focus and energy levels. It also increases muscle and lung capacity, making it easier to move and enhancing your posture. In daily life – how do you control your breathing? Do you perceive your breathing during walking? Or when you sit? Maybe your breath is shallow. And mostly it does not need to be. Why sometimes we need to breathe shallow will be described in later posts. In next paragraph is step by step described how to control your breathing and do the proper exercise.
Deep breathing can be done by anyone and here is how you get started.
- Close your eyes and place your hands on your stomach, letting your fingers interlaced with each other. Begin to breathe deeply from the navel upwards.
- Your breaths should be slow and controlled. Breathe in deeply so that your fingers pull away from each other on the inhale and back together on the exhale. Don’t rush – keep it smooth and calm, focusing on how deeply you can breathe with each breath. Repeat this for 15-20 times.
- Slide your hands up to your ribcage so that your pinky fingers are over the edge of your ribs with thumbs down the pectorals.
- Continue breathing calmly and controlled, but inhale from the belly into the ribs. Make sure you fill the belly first before expanding the ribs. Feel it expand in all directions; not just forward, but sideways and backward, too.
- When you exhale, trace the inhale back – start from the ribs and finish at the stomach. Don’t force anything or cause discomfort. It should feel natural and smooth. Repeat this 15-20 times.
- Seperate your hands and place them on your chest so that your hands are above the center of the heart and the fingers around the collar bones.
- Now inhale from the belly, into the ribs, and into the chest. Fill up your torso with breath from the bottom, right up to your fingertips. Let the breath move around your entire body through to the spine. Exhale the same way – from the chest to the ribs, to the belly.
- Keep your spine as tall as possible and stack it up with every breath. Repeat this for 15-20 times.
After this exercise, you should be feeling calm and relaxed, ready to take on the day, in which you control your breathing, stay calm and healthy.
Better to See Once Than to Hear 100 Times. On this video, you can see how to breathe properly.