Deflation

Picture a large red balloon floating in front of you. The surface is stretched so thin that the light shines through. Balloon tension is good. Human tension? Not so much.

With a little practice you can use the balloon image and your breathing to release physical tension at will. Deflation is a relatively easy exercise since it is based on the natural exhalation phase of your breathing cycle.

Since you never stop breathing 24/7, Mother Nature designed each exhalation as a mini-rest. To inhale, the muscles between your ribs (intercostals) cause the ribs to flare slightly up and out. The muscular floor (diaphragm) stretched across the bottom of your ribcage flattens downward. This muscular movement creates enough of a vacuum in your chest to draw in new air.

Exhalation happens when all these muscles relax and let go. The ribs drop down again. The diaphragm rises to its domed-up natural resting position in the ribcage. The slightly smaller chest cavity pushes the stale air out. Inhalation is work. Exhalation is letting go.

You may be surprised at how much physical tension you have been carrying. After awhile tension begins to feel normal. Use the balloon image and imagine that each time you breathe out, you are releasing tension from your body along with the outgoing air. After a little practice release of deep tension will take only a few breath-cycles. Just imagine that you are releasing air from a balloon.

Be well. Breathe beautifully.

String of Pearls

As always, breathe sloooooowly, gently, and deeply. And, as always no discomfort ever with a breathing exercise, either mentally or physically.

Lay your relaxed dominant hand in your lap, palm up. With each new breath you will touch the tip of your thumb to a fingertip or to your palm.

First Breath: Touch the tip of your thumb lightly to the tip of your little finger.
Second Breath: Touch the tip of your thumb to the tip of your ring finger.
Third Breath: Tip of your thumb to the tip of your middle finger.
Fourth Breath: Tip of your thumb to the tip of your index fingerFifth Breath: Curl your thumb in toward your palm. Repeat as long as you feel comfortable.

Note: This is an exercise that is wonderfully effective and almost invisible to others. After some practice, you will be able to center yourself simply by touching your thumb once to any fingertip.

Be well. Breath beautifully.

Fluttering

Fluttering is an effective way (albeit silly) to dump some tension from your face. Face muscles are very small, very complicated and, therefore, a bit difficult to unknot.

Considering all the personal and professional challenges that get dumped on you during the day, it is no wonder that you squint, grimace, clench your jaws, wrinkle your forehead, tense your tongue and jut your head forward! Small face muscles eat up an enormous amount of energy. A tense face messes with your breathing and that messes with your speaking and that messes with your accomplishments.

We will stray briefly from the preferred nose-breathing. Keep any mouth-breathing brief and stop for water if you begin to feel dry.

Keep your mouth closed with lips and jaw muscles completely relaxed. Your lips will be parted slightly only by the escaping exhalation.

1. Breathe in through your nose. Softly blow out each exhalation through your relaxed lips until they flutter. Wet your lips when necessary. Horses and babies make this same sound.
2. Inhale slowly through your nose and breathe out through your “flutter.” Gently squeeze out as much air as possible. The gentle vibration will gradually melt away tension from your face and jaws.

Be well. Breathe beautifully.

Point of Stillness

The pause at the end of each exhalation is a powerful, magical, valuable moment. Although the pause may last only a second or two, it provides a moment of beautiful quiet for your mind, your body and your spirit. You can take advantage of this special pause but resist any temptation to extend any pause beyond its natural length. To override this timing is like grabbing a soap bubble so it can’t float away.

Experiment by selecting in advance a positive word that you repeat silently to yourself during the pause. Or focus on a healing image. This is also an amazing time to simply listen and be open.

This brief moment brings you to your deepest self. That is why the temptation is so great to extend it. Although Point of Stillness is a delicate and simple exercise it is surprisingly effective.

Be well. Breathe beautifully.

Eye of the Sun

Eye of the Sun sets in motion a constant circular flow of air that comes in through your right nostril and flows out through your left.

Relax your dominant hand so that your fingers curl naturally. Center that hand in front of your nose (palm facing in) with your arm resting comfortably on your chest.

Gently touch the tip of your thumb against the nostril indentation just above the flare, and the tip of your ring finger to the indentation on the other side. This leaves the tips of your index and middle fingers resting on your forehead just above brow level.

Close your left nostril as you breathe in through the right nostril. Seal the right as you exhale through the left. In right. Out left. In right. Out left. Delicate pressure is enough to close a nostril since the passage narrows markedly at that point.

Eye of the Sun is well suited to daytime activity when you need to stay alert and energized. As always, continue for as long as you can maintain good technique and concentration.

Be well. Breathe beautifully.

Folded Leaf Breath

Breathing tends to become ragged, uneven and erratic when you are stressed, tired, frightened, angry or in pain. Since your breathing bridges mind, body and spirit, it is a wonderful tool for getting yourself calm and centered quickly.

This is one of those rare occasions when you are guided to breathe in through your mouth. The narrow, rough, moist surface of your folded tongue will do an adequate (albeit temporary) job of preparing the incoming air for your lungs. The narrow channel for the incoming breath will automatically slow and smooth out your breathing.

1. Stick out your relaxed tongue about one inch beyond your lips. Shape your lips into a small “O.” This should help you to curl up the outer edges of your tongue to form a tongue-trough that will channel each incoming breath.

2. Draw in a slow, steady, deep breath through your folded tongue-channel.

3. Exhale by pulling in your tongue, closing your mouth and breathing out through your nose.

The cycle is: in through the folded tongue-channel and out through the nose. Stop if your mouth begins to feel dry.

Yes, it is true that some people cannot shape their tongues this way. If you are one, then do Folded Leaf by breathing in through a fat drinking straw and out through you nose.

Be well. Breathe beautifully.

Northwind

Speaking gobbles up a surprising amount of energy so when you have spent hours on the phone, don’t be surprised if you feel exhausted. Talking is one of the most demanding and complicated processes that you do even though you aren’t swinging your arms around like a lumberjack. Why do you think the nurse won’t let you talk when she (or he) is taking your blood pressure?

Northwind is an exercise designed to drop your breathing down into your lower lungs, to stretch your tongue and open your jaws, sinuses and throat. Not much is visible from the outside because you will continue to breathe through your nose with your mouth closed.

1. Sit up straight, mouth closed and teeth slightly apart.
2. Slowly slide the tip of your tongue rearward along the bony ridge that runs backward along the center roof of your mouth. Stop your tongue when it gets to your soft palate and keep it there.
3. Holding this position, breathe slowly and evenly through your nose. Continue for as long as the exercise feels comfortable. Notice how quickly your breathing slows and deepens.

This position curls your tongue backwards in such a way that, if you could see into your mouth, you would be looking at the underside of your tongue.

Be well. Breathe beautifully.

Tension Increases Pain

Make a tight fist with your dominant hand and hold it tight while you count slowly to 20. How does it feel now? How does it look? Nothing has changed except for the addition of physical tension.

Most tension is OPTIONAL, destructive and painful. Of course, there are times when you must tighten muscles briefly to accomplish a specific task. We run onto the rocks when a tension “knot” has been there for so long that the brain accepts the knot as normal.

Does the tension accomplish something or is it just hanging around? Chronic tension strangles veins, arteries and nerves and pulls your bones out of alignment. It doesn’t serve you to put up a tension dam that slows the river of oxygen that flows through your body. The hurt you feel is your brain sending you an alarm that you are doing something very wrong.

The length of an EXHALATION is an ideal time to let go of unnecessary tension as if you are letting air out of a balloon. Let’s play with your jaw-hinge muscles first. Sit up comfortably straight. Relax your belly so you can drop your breathing down into the lower lungs.

Imagine that during each exhalation some of the tension drains out from the jaw muscles leaving them soft and loose. This usually takes only three or four breaths. Experiment with dropping your shoulders with each outbreath. Work your way through the body, releasing tension as you go.

Be well. Breathe beautifully.

Faster Isn’t Always Better

When you are trotting on the treadmill or sweating through a tennis match, your heart rate and breathing will accelerate to deliver the necessary oxygen to your hungry muscles and to dump the mounting burden of carbon dioxide. Your body will respond automatically to the increased physical demands by ramping up your heart and lungs. This is, of course, a good thing.

Unfortunately, strong emotions (especially those you can’t act upon) can also speed up breathing and heart rate even when you don’t actually need extra oxygen. Even an imagined threat can overheat your engine.

FAST breathing often means SHALLOW breathing. Shallow breathing is INEFFICIENT. Remember that the top of your lungs are small, narrow and locked in by unyielding ribs and muscles. Ideally, you fill the top of your chest AFTER the lower more elastic lungs are full. Even when you are running, breathing ONLY into your upper lungs generates tension and gives you a very poor return for the energy invested.

When we are nervous, impatient, angry or apprehensive, it is critical that we stay calm, centered, and relaxed. Next time your emotions try to bully your breathing, exhale and shift to low, slow and deep breathing. Your mind will be clearer, your voice deeper and your demeanor more self-assured.

Be well. Breathe beautifully.

Small Star

Small Star is one of those meditation-in-motion exercises that are useful when you feel too fragmented to move directly from a crazy busy day into a subtle quiet deep breathing exercise.

1. Bring palms together in front of your breastbone with your elbows resting against your sides. Keep your shoulders down and relaxed and your eyes open. Breathe through your nose.
2. With palms and fingers still together (as in a gesture of respect) fan your joined fingers apart about an inch (thumbs and index fingers moving toward your chest and little fingers moving forward, away from you).
3. During each inhalation, slowly pull the heels of your hands apart about four inches. Pull the length of your fingers apart also but the fingertips stay glued together.
4. As you breathe out, gradually press your palms together again. Keep your movement and breathing smooth, quiet and easy. As always, breathing leads and movement follows.

Be well. Breathe beautifully.

Hissing Breath

You may occasionally feel too scrambled to begin meditation or subtle breathing exercises immediately. That’s OK. On those truly crazy days it’s best to apply the brakes slowly and ease yourself gradually out of maximum stress into calm.

Let’s explore an INTERMEDIATE exercise that can help you STEP DOWN GRADUALLY from your hectic day. The more scattered you feel, the more important meditation and breathing exercises become to your mind, your body and your spirit.

The Hissing Breath gives you helpful AUDIBLE feedback. Later we will work on a few meditation-in-motion exercises that give you VISUAL feedback. Because you have had a particularly tough day it is especially important that you go about this exercise without pushing or forcing.

1. As always, empty first. Then inhale slowly and easily through your nose. Fill comfortably.
2. Send the air out as you make a long even hissing sound. . . hissssssssssssss. Empty comfortably without forcing. Almost immediately you will feel your systems slow down.
3. Continue as long as you remain focused and comfortable.

Remember that you never allow any discomfort (mind or body) with any breathing exercise. If the really long slow hissing out breath makes you a little light-headed, then try breathing out by making a “shhhhhh” sound. This moves the air out a little more quickly.

Be well. Breathe beautifully.

Inescapable Stress

You can avoid, prevent or escape most of the frustrating and stressful situations in your personal and professional life. There are, however, some situations you simply cannot walk away from. Since chronic ongoing stress poisons the body and scrambles the thinking, you need to find reasonable ways to get through tough times.

1. Take the time to examine a stressful situation that you can’t escape. Are you truly stuck or have you simply not had the time to explore your options? There are always organizations and support groups out there that offer guidance. You are not alone. Everyone is overwhelmed at some time in their lives.....even the smartest, the richest and the wisest. Google is a blessing when you need to find guidance and moral support.
2. This is not the time for you to skip your own mental and physical health, regardless of how much you are on overload. Your mind and body are at risk and you are especially vulnerable now. Keep mammograms, chest X-rays and flu shots high on the agenda. Quiet time is essential even if it is only a few minutes.
3. There is an ancient phrase that comes up in yoga studies: “This too shall pass.” Never lose sight of yourself on the other side of this situation.
4. Remember that mindful breathing ties together the best of your mind, body and spirit. It is always handy! Turn to your deep, slow, quiet breathing while you are in the midst of the struggle. Amazingly the response takes only a couple minutes. Sometimes your newfound calm alone will alter the situation around you.

Be well. Breathe beautifully.

Sea in a shell

I appreciate this exercise because it is a simple and elegant way to center yourself quickly when everything around you is turning to mush. It is understandable that you feel fragmented and distracted during a demanding workday. It is easy to lose track of your center, of your true self. Your best decisions, your best plans, your best healing, springs from your CENTER so try not to stray “too far from home” for too long.

Keep your spine comfortably erect and your shoulders relaxed during the entire exercise. Closing your eyes is preferable if circumstances allow.

1. With the tips of your middle fingers close your ears gently by pressing in on the small flap just forward of your ear canals (not to be confused with your ear lobes).


2. Rest your bent elbows comfortably against your chest and keep your face forward.


3. Close your eyes and LISTEN to your deep, slow, steady breathing. The sound of this smooth and rhythmic flow of air is a wonderful relaxing focus. It will seem as if you are listening to the sound of the sea in a seashell. Continue for as long as you feel comfortable. You will find that your breathing slows and deepens fairly quickly without any conscious effort on your part.

Be well. Breathe beautifully.

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.

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.

Hill and Valley Breathing

When we are tired, stressed, distracted, rushed or nervous, we tend to push our breathing high into the narrow and tight upper chest. Tension begins to build around the jaws, shoulders and throat and we end up investing far too much energy to get too little oxygen in return. Hill and Valley is an easy way to relax quickly and return your breathing to the wide elastic lower ribcage.

Lie on your back with your feet flat on the floor, knees bent at 90 degrees, hip-distance apart. Eyes open or closed. Lay your palms down just above your waist with the tips of your middle fingers touching halfway between your bellybutton and the bottom of your breastbone. Imagine that there is a small delicate balloon under your fingertips.

Your breathing will move in and out of that “balloon” (with absolutely no involvement at all in the ribcage). Yes, you can do this because you always breathe this way when you sleep.

1. Inhale slowly and quietly, allowing the “balloon” to fill. There is no need to overfill because you take in a surprising amount of air without much effort when you breathe into your low-resistance lower lungs.
2. Exhale, allowing your abdomen to sink down toward the floor and become slightly concave. Keep the breathing quiet and gentle. Continue for as long as you are comfortable and focused.

Be well. Breathe beautifully.