Breathe.
In my practice as a mental health therapist, I’ve completed a lot of breath work with people. As a mindfulness coach and a yoga instructor, this skill has increased even more. I spend a lot of time reminding and teaching people to breathe. There is one client that often will hold their breath unintentionally for long enough for me to notice and verbally cue him to EXHALE. I even wrote in on my window one time so they would see it throughout the session!
Take a quick moment and notice your own breath. Where do you feel the inhale? Is it the chest or abdomen? Notice the exhale. Is it short or long? I have a few (including myself sometimes) that when I cue to breathe there is typically an inhale and then the exhale disappears. Has this happened to you? The exhale is actually VERY important. It completes the cycle of breath in the body and is in charge of riding the body of many of the toxins in our bodies! Cool right?
We cannot do the next thing without breathing. Our breath is the very grounding point of our lives. When things get chaotic in life the breath can be a stabilizing presence. When we stop to focus on our breath we can activate the parasympathetic nervous system or the PNS. This is our “rest and digest” system and it is in charge of just that - resting and digesting!
So let’s try it out. If you are doing anything else while reading this, stop for a moment. Typically I would have you close your eyes but since you are reading go ahead and keep them open.
Begin by simply noticing the breath as it moves in and out, without trying to change anything, simply noticing. Notice the rise and fall of the chest or abdomen. Notice the temperature of the air as it comes in and out. Notice the sound the breath makes as you breath in and out. Now let’s see if you can elongate that breath, breathing deeply into the abdomen. Maybe think about your stomach like a balloon and when we put air in it gets bigger and as we let air out it gets smaller. Fully exhale the air out until you cannot push anymore air out. Relax the face, allow the eyebrows and forehead to soften, relax the jaw. There nice. Keep breathing….in….2….3….4…hold…2…3…4…out…2…3…4…continue this pattern 3 or 4 times. Once you’ve gone through your breathing return to your natural breathing rhythm. Notice if there has been any changes in that rhythm. Notice once again the rise and fall of that air moving in and out. Notice any feelings of relaxation you were able to gain in that moment. And now look around you, notice some things in your space as you draw your attention back into the space you are in.
You can go through this as many times as is needed. Notice how that breath can ground you in this present moment, allowing for space to be here, now. There’s no where else you can be anyway than here, now! Happy breathing everyone! Remember to Exhale!
Be Bold ~ Be Courageous ~ Be YOU!
xoxo,
Your Strengths Coach - Mary
