Toss the Toy Soldier

Apologies to drill sergeants everywhere but “Stomach in! Chest out! Shoulders back” sucks. While this particular posture makes a soldier appear leaner and meaner on the parade ground, it reduces his ability to function efficiently. Unfortunately, this concept has seeped into general society and has long been accepted as a guide for good posture.

“Stomach in” pushes the abdomen in and up and restricts the movement of your diaphragm (your most valuable breathing muscle). “Chest out” pushes your breathing up from the wide elastic lower lungs into the narrow restricted upper rib cage. “Shoulders back” pressures your throat, vocal chords and neck arteries. Also a rigid ribcage locks down the intercostal muscles between your ribs.

Good posture results in spending the MINIMUM energy to produce MAXIMUM fuel with less overall wear and tear. It appears that a Masai warrior can walk forever and spring into action at an instant’s notice. No military-style posture there. The same could be said for martial arts masters.

Stand and move while gently reaching upward with the center top of your head as if your head could float above your spine. Relax your jaws and shoulders. Keep your elbows in line with your side seams and unlock your knees. Relax your tummy and breathe deep, low, and slow. Now you are ready.

Be well. Breathe beautifully.

Accessing Emotions

Because your breathing is an essential part of your mind, your body and your spirit, it is no surprise that your emotions are mirrored in your breathing. A sad breath is different from an angry breath is different from a frightened breath is different from a weary breath. Very different.

Since your breathing threads through all aspects of your being, it is therefore possible to shape the way you are feeling by adjusting the way you are breathing.

If you need to dissipate your anger quickly or at least hide it, then stop breathing like an angry person. Notice that when you are depressed or tired or sad you may take small infrequent breaths in the center of the chest. Sometimes you will sigh because you are getting low on oxygen. You may hold your breath when you are frightened and breathe quickly and erratically when you are angry.

Good basic breathing that is low, slow, steady and wide will serve you well regardless of your emotional temperature at the moment. Breathing deeply and slowly will help center you in just a few breaths.

Be well. Breathe beautifully.

The First Commandment

I promise I will avoid repeat postings whenever possible. However, there are a couple points that are so important that I will repeat them often.

Never permit even the slightest physical or psychological discomfort or distress during any breathing exercise. There are no exceptions to this rule.

Pain, discomfort and apprehension are all messages from your body and mind, alerting you that something is not going as well as it should. STOP!

At that moment verify your technique, your rhythm and your concentration. Only when you feel completely at ease, begin again.

Never practice mindlessly. It is a waste of time. Know that the more you practice, the easier and the more rewarding your practice will become. Your breathing awareness will unfold quite naturally as does the flower.

Be well. Breathe beautifully.

Palming

Human eyes evolved in such a way as to fulfill the demands and insure the survival of wanderers, gatherers and hunters. With today’s computers, cell phones, video games, and televisions, our visual focus has suddenly become locked into a narrow depth of field with a fixed distance and glaring light. Although human eyes will need tens of thousands of years to adapt to the new lifestyle, we must find ways to compensate for now.

1. Eyes closed. Cup your right palm gently over your right eye socket and your left over the left eye. Your fingertips will cross and rest on your forehead.

2. Tilt your face downward and rest your elbows against the sides of your body. Keep the spine balanced in good posture and concentrate on your slow, steady deep breathing.

Your palms never actually touch your eyelids but rest instead on the bony sockets that circle your eyes. Remember to keep your palms cupped rather than flat.

Concentrate on your breathing until you feel more relaxed and centered. Then take your hands away from your face, but keep your eyes closed for a few more breath cycles. Blink your eyes several times before you “return to duty.”

Be well. Breathe beautifully.

The Way We Breathe

The intercostals muscles between your ribs plus the big diaphragm (the elastic floor of your ribcage) rhythmically change the size, shape and capacity of your chest. It is this squeeze-and-release that moves the air in and out of your ribcage.

To inhale, the intercostals lift and swing your ribs out and up (much like raising an umbrella). Simultaneously, the diaphragm flattens and descends slightly. This beautifully coordinated muscle-dance creates a slightly enlarged cage with increased capacity. Fresh oxygen-rich air rushes in to fill the new vacuum (similar to the action of a syringe or a bellows).

Once your lungs have processed the incoming air, exhalation is simply a matter of relaxing the intercostals and the diaphragm. The ribs drop down out of their upward flare while the diaphragm rises to return to its domed-up resting position. This overall letting go results in a slightly smaller ribcage with a smaller capacity. In this now-smaller cage, there is no place for the contained air to go, but out.

You can imagine that stress and tension would interfere with the free and full range of your breathing muscles and therefore the delivery of oxygen in and carbon dioxide out.

Be well. Breathe beautifully.