{"id":1946,"date":"2021-05-19T11:37:02","date_gmt":"2021-05-19T11:37:02","guid":{"rendered":"https:\/\/annabrownewellbeing.com\/?p=1946"},"modified":"2021-11-28T11:01:20","modified_gmt":"2021-11-28T11:01:20","slug":"breathing-for-balance","status":"publish","type":"post","link":"https:\/\/annabrownewellbeing.com\/2021\/05\/19\/breathing-for-balance\/","title":{"rendered":"Breathing for Balance"},"content":{"rendered":"\n

We are not always aware of the effect that the depth<\/em> and rate<\/em> of our breath has on our emotional and physical wellbeing. The breath is a powerful tool that we can use to alter and affect our mood, promote mental health and support bodily processes. Breathing for balance can open the door to a calmer, happier and more present way of living.<\/p>\n\n\n\n

First let\u2019s look at the depth<\/em> of our breath\u2026..<\/strong><\/h3>\n\n\n\n

Taking a deep inhalation brings in fresh air to oxygenate the whole body and bring focus to the brain. <\/em>In yogic terms this is known as Prana<\/em> or Qi or life-force. On a more subtle level, each new in-breath brings the possibility of creating something new as the life-force comes in. After all, another word for inhalation is inspiration.<\/em><\/p>\n\n\n\n

It\u2019s important to be aware that the quality of the inhalation is only as good as the depth of the exhalation. Without a complete exhalation and emptying of the lungs, there is a limit to how deep our inhalation can be. The exhalation is referred to as Apana,<\/em> the releasing force. A full exhalation allows us to let go of physical, mental and emotional holding; to release the old and make space for the new.<\/p>\n\n\n\n

When we feel stressed, we tend to hold on to our breath. It can be seen as a survival mechanism, as if we fear there will be no more inhalations available to us. This leads to shallow or upper chest breathing creating physical tension in the chest, shoulders and neck. And because we are not getting a full in-breath, we are negatively affecting our mental and emotional state.<\/p>\n\n\n\n

Now let\u2019s look at the rate<\/em> of our breath\u2026..<\/strong><\/h3>\n\n\n\n

We tend to breathe between 14-16 times per minute. If we want to quieten the mind and come into a relaxed state, we want to slow our rate of breathing down to 8 breaths per minute. Try inhaling for 4 seconds and exhaling for 4 seconds to get a feel for this slowed down rate.<\/p>\n\n\n\n

Slowing the breath down switches us to the parasympathetic arm of the nervous system \u2013 rest & digest<\/em>. We feel calmer and the body can focus on digesting our food.<\/p>\n\n\n\n

How we breathe\u2026.<\/strong><\/h3>\n\n\n\n

If you watch a baby or loved one when they are asleep, you will see the natural rise and fall of the abdomen as they breathe. Natural though it may be, we may not be aware in our waking day how high stress levels, shallow breathing and even feeling a pressure to have a flat stomach, are thwarting the process.<\/p>\n\n\n\n

Try this simple practice to connect to your natural breath:<\/strong><\/h4>\n\n\n\n