In a bustling and hustling city like New York, it can be tough to find a spot and time to take a deep breath; however, breathing doesn’t have to be a complicated activity – it can be something that’s incorporated into our everyday lives such as when we’re walking to work, on our lunch break, or riding the subway.
First, let’s talk about why deep breathing (also known as diaphragmatic breathing) is so important!
Our diaphragms are where we are naturally supposed to derive our breathing from. More often then not, many people engage in what is known as “emergency breathing.” This means that many people don’t use their diaphragms to breath but other muscles that are only supposed to be used in emergency or crisis situations to aid the diaphragm in its job. These muscles are mainly in the chest and neck and when we breath this way, can be signaling to our body that we’re in crisis or in danger – creating a cycle of anxiety. It also creates pain in the body because, we are relying on muscles that are not meant to sustain breath on their own for elongated periods of time.
Whereas breathing from your belly or diaphragm deeply can help increase relaxation, ability to cope, muscle stability. It also helps to decrease depression, anxiety, and sleeplessness.
There are many ways in which we can begin to practice deep breathing to improve our daily lives and give us sustainable relaxation without having to interrupt our schedules!
Breathing Meditation: How to breathe deeply from your belly –
- Make sure to tap into your body and take a second to center yourself. If you’re walking this could be being more mindful of your steps. Or if you’re sitting it could be stretching and shifting into a more comfortable position.
- Sense where your breath is coming from.
- If you are able to put a hand over your chest and belly – If not, you can skip this step!
- Take a deep breath in through your nose (Preferably to the count of 5 or 6) and let that breath fill up your belly. Feel your belly rise.
- Pause at the top of the breath
- Exhale to the count (preferably to the count of 7 or 8) through your mouth and let your shoulders fall away from your ears.
- Repeat!
Remember: Our breathing is another muscle that needs to be worked at every day, whether it’s in a 2 hour meditation or a 5 minute check in – Any step you take towards improving your belly breathing is a step in the right direction!
“Breathing well means breathing more slowly and deeply. Relax, feel your breathing, and breathe comfortably. Once aware, it naturally becomes deeper and slower. – Ilchi Lee”
