The unexpected benefits of deep breathing
<p><strong><em>Jean Hall is one of the UK's most inspiring yoga teachers with a mass of experience through years of yoga practice, travel, body work training and spiritual disciplines.</em></strong></p>
<p>Breath is life. It is its very essence – the heart and soul of who we are and it is our constant companion throughout our lifetime. When we are born into this world, the first thing we do is inhale and this signifies the beginning of it all. Yet, despite the breath being the source of life, most of the time we don't give a second thought to how we breathe and the impact that this has on the way we live.</p>
<p>This original blueprint, often referred to as diaphragmatic breathing, is the breath at its natural best: full, deep, generous and spacious. Within each in breath there is the opportunity to open, expand and grow and with each out breath we have the potential to release, let go and yield. Sleeping babes set us the finest example of how to breathe, their soft, relaxed belly's gently and rhythmically rising and falling with each in and out breath, respectively.</p>
<p>They do this naturally, with no effort. This is perhaps one of the most valuable lessons we can learn: to let the breath flow naturally, effortlessly and freely. When they awaken and start moving, their breathing pattern alters to adapt to their new endeavours. Their breathing usually quickens and sharpens a little as their concentration heightens and their body becomes more active and alert. As they tire, their breathing begins to slow down, helping them to relax and prepare them for rest and sleep, returning the breath to its fullest depth and ease of the original blueprint.</p>
<p>This natural responsiveness of the breath, which adapts its pace, rhythm, volume and depth, supports us through each new and unique situations we find ourselves in and reflects what we are experiencing. If we feel relaxed, our breathing relaxes; if we're feeling tight and tense, that's how we will be breathing.</p>
<p>“There is one way of breathing that is shameful and constricted. Then there is another way: a breath of love that takes you all the way to infinity.” - Rumi</p>
<p><strong>The benefits of breathing well:</strong></p>
<ul>
<li><strong>The body relaxes and begins to release tension</strong>, allowing for greater absorption of oxygen into every cell.</li>
<li><strong>Oxygen increases within the body</strong>, which creates, energy and improves the functionality of all the bodily systems, in particular the circulatory immune muscular: endocrine, digestive, nervous and cardiovascular systems.</li>
<li><strong>The nervous system is balanced</strong> by the stimulation of' the parasympathetic branch. This branch is often referred to as the ‘rest and digest’ system. It helps to calm and slow the heart rate, conserving energy and enhancing the body’s natural ability to heal and recuperate. The parasympathetic systems also improves gastrointestinal activity and this aids healthy digestion, helping to prevent bloating, blockages and other digestive problems.</li>
<li><strong>The heart rate lowers</strong>, the muscular system releases tensions and the blood vessels are able to dilate, allowing for improved circulations and lowering the body’s blood pressure.</li>
<li><strong>Oxygen levels flowing to the brain increase</strong>, heightening mental clarity, concentration, stamina and promoting fuller awareness and mindfulness. With increased mindfulness, we are able to notice patterns of tension and behavior that do not serve us well. These can then be addressed and changed to enhance the relationship we have with ourselves and others.</li>
<li><strong>The mind can calm and become focused</strong>, helping to steady and balance and movement so to avoid injury.</li>
<li><strong>Pent-up emotion and tension can release</strong>. Next time you’re feeling cross, try inhaling and exhaling fully, deeply and slowly several times. You may still feel cross but there will be a little more head space for your mind to calm, the rage to ease and a new perspective to appear. This can also impact on our relationships, helping to cultivate more patience and understanding.</li>
<li><strong>Stress hormones are lowered</strong>, in particular adrenalin and cortisol. These hormones are known to suppress the immune system. Through calm, easy breathing the immune system is fortified, which in turn can greatly assist healing and recovery from illness.</li>
<li><strong>The mind is harnessed</strong> so that we may be more able to do watch our thoughts rather than getting caught up in them. This can help us understand that there is always a different side or perspective. With practice and through awareness, we can develop the ability to guide our thoughts to help self-soothe and heal. This is the foundation of many traditional spiritual practices, which use the body and the breath as the pathway to healing and transformation, helping to develop inner seeing, deeper listening, clearer sensing and greater understanding.</li>
</ul>
<p><strong>How to breathe deeply and fully:</strong></p>
<ol>
<li>Lie comfortably on your back with your knees bent, feet on the floor and your hands resting on your belly. Feel the shape and form of your body and let it melt into the ground. Let your thinking mind soften so that you notice your breathing</li>
<li>Inhale deeply and fully through your nose and then exhale through your nose with a soft sigh. Repeat this a couple more times.</li>
<li>Now let your natural breathing begin to ease and relax into its own rhythm. Listen and settle into the quietness and simplicity of your breath.</li>
<li>Notice how your breath fills your body as you inhale and gently empties as you exhale, like a wave rising and falling. The lungs expand as you breathe in, causing the belly, ribs and chest to rise and when you exhale the lungs soften and deflate, causing the chest, ribs and belly to recede and sink.</li>
</ol>
<p><em>This is an edited extract from </em>Breathe<em> by Jean Hall published by Quadrille RRP14.99 and is available in stores nationally.</em></p>
<p><strong>Related links:</strong></p>
<p><a href="/health/mind/2016/06/5-steps-to-help-you-speak-your-mind/"><span style="text-decoration: underline;"><em><strong>5 steps to help you speak your mind</strong></em></span></a></p>
<p><a href="/health/mind/2016/05/how-to-beat-self-doubt/"><span style="text-decoration: underline;"><em><strong>How self-doubt holds you back</strong></em></span></a></p>
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