Shoulder Lift

We carry way too much stress in the small complicated muscles of the neck, jaw and shoulders. You might not notice this at first because tension creeps up on you so gradually that it begins to feel “normal.”

The Shoulder Lift is an easy relaxing exercise that can release much of that tension BEFORE you get smacked with a whopping tension headache.

As always, tend to your posture so your breathing doesn’t have to push against a “posture dam.”

1. As you inhale, float your LEFT shoulder smoothly upward as if it were riding on a well- oiled track toward the ceiling. Then let that left shoulder slide DOWN as you breathe out.
2. Inhale as you float your RIGHT shoulder upward. Exhale, sliding it down again.
3. A shoulder rises when you breathe in and comes down when you exhale.
4. Alternate sides. Keep all movement smooth and fluid. Your neck remains long and relaxed.

Establish a smooth easy breathing pattern BEFORE you begin to move. The breath always rules and the movement follows the rhythm of the breathing, not the other way around.

Be well. Breathe beautifully.

Sleep Apnea

APNEA n. – “a temporary suspension or absence of breathing.” Hopefully someone nearby will notice if you stop breathing during the day and if you’re lucky they will be CPR certified. I trust you are.

It’s a tougher problem at night when your breathing stops during sleep or slows to a dangerous level. Although this is not a rare condition, most people have no idea they have it.

If you rattle the neighbor’s dishes with your snoring, if you wake up suddenly gasping for air as if you’ve been too long under water, if your sleep mate notices that you have an erratic breathing pattern or if you wake up each morning as tired as when you went to bed - then it’s time to have a long discussion with your doctor or pulmonary specialist.

This is serious business and can be fatal. These days, doctors have gotten pretty good at testing for and correcting the condition. However, it is your job to bring your concerns to their attention.

Be well. Breathe beautifully.

Upside Down Breathing

Take a look at the front view of a ribcage (minus collarbones and arms). Ribs #1 descending through #7 are all short and attached DIRECTLY to your breastbone. The upper cage is relatively NARROW and RIGID. Ribs #8 down through #10 each begin to lengthen and attach to the rib above instead of directly to the breastbone, noticeably increasing the flexibility of the lower cage. We will ignore ribs #11 and #12 because they are short and free-floating at their forward ends. They never make it as far as the front view.

The double layers of intercostal muscles are sandwiched in between your ribs and their job is to raise and lower your ribs as you breathe, much like opening and closing an umbrella.

Lung tissue cannot breathe by itself but MUST BE BREATHED INTO by the combined efforts of your intercostals and the powerful diaphragm that is stretched across the floor of your ribcage. Poke around on your ribcage (gently please) and note the flexibility of your lower ribs.

When we shallow-breathe, we invest a LOT OF ENERGY FOR VERY LITTLE OXYGEN IN RETURN. When we deep-breath into the wider and more flexible lower cage, we spend less energy for greater gain. The upper chest serves well as a reserve tank (when you need more oxygen than the lower cage alone can provide). Shallow breathing is lazy breathing or tired breathing or stressed breathing or simply a very bad habit.

Be well. Breathe beautifully.

Breathing Basics 101

Position
The first few times you practice a breathing exercise (unless otherwise instructed), sit squarely on the front edge of a straight chair seat. Rest your feet flat on the floor about hip-distance apart. This position discourages the temptation to doze off or the possibility of losing your balance if you were to stand. Once you are comfortable and confident with the exercise, practice it in any position that keeps your chest open and your spine straight. Again, unless otherwise suggested, breathe through your nose.

Pauses and Cycles
A “breath” or a “breath cycle” means one inhalation plus a natural pause, plus one exhalation and a natural pause. In–Pause–Out–Pause equals a single breath cycle. The pause is not a hold. It is a natural turning point allowing the breath to change direction comfortably.

Names of Exercises
I have chosen particular names because they are descriptive and easy to remember. You may have previously learned a different name for a similar exercise while exploring a different discipline. Remember that breathing exercises and meditation rituals are not like secret handshakes or passwords that somehow give us elevated status. Eventually, you are free to rename all the exercises as it suits you.

Be well. Breathe beautifully.