The Three Part Breath
Hi folks
So let's continue the journey as you build a deeper relationship with your Breath !
Many in the medical professions are now convinced of the value of breathing therapies which enhance oxygen intake. Medical research has linked poor levels of oxygenation within the body to a large number of diseases including the top 3 killers in the western world : hypertension, heart disease and cancer. Not surprisingly, asthma and other respiratory ailments can often be positively affected by teaching sufferers how to improve their breathing technique.
Have you noticed how ‘Oxygen-enhanced’ products are increasingly available on every high street? The beauty industry has taken note of the benefits to be gained from super-oxygenation with ‘oxygen-rich’ moisturizers of one kind or another being produced by most of the major cosmetic manufacturers. Even purveyors of bottled waters have introduced special lines with ‘added oxygen ’ in an attempt to benefit from the increasing awareness of the value of O2. Thought to be a quirky fad on their introduction, oxygen bars are still popular especially in cities where air quality is highly compromised such as Bangkok and Tokyo.
In the first 'Breathe Better Live Better' blog we looked at abdominal breathing and the importance of getting the breath moving into the lower part of the respiratory system. If you haven’t read that one yet you might want to take a look and practice the technique for a week or two before moving on.
Once you’re used to breathing into your abdomen the next step is to bring the breath back ‘up top’. So just like when you’re practicing your abdominal breathing find a safe, quiet space where you won't be disturbed, get comfortable, and have pillows or cushions behind you so that your body is at an angle of about 45 degrees ie so that your head is above your chest. Make sure you have a cushion behind your head tucked into the curve of your neck to allow your neck and head to be fully supported. If your chin is dipping towards your chest (and thereby closing off your throat) you need to adjust your position until your head is upright or slightly tipped back making sure that you feel comfortable and your throat is 'open' ie in such a position that your breath will not be restricted but no so far back that you're giving yourself neck ache.
Get quiet and allow yourself to simply be in your space. Feel the support of the cushions and pillows and allow yourself some time to completely relax …….no objectives, no agenda other than to be exactly where you are with everything exactly as it is. Allow your breath to be exactly as it is also …don’t change a thing…simply notice it. Where do you feel it? Where can you see it moving your body ? Does your chest rise and fall or is there movement lower down in the area of your stomach. For some of us, our breath is going to be focused in the upper chest and for others it will be lower down. Wherever it is, is just fine. Spend another minute or two just noticing your breath.Resist any urges to skip this bit and get to the 'good stuff' :0)
Next, begin the abdominal breath that was introduced in the last blog. Inflate the abdomen (as if you are inflating a balloon in your stomach) on the inhale and deflate on the exhale. Breathe in this manner slowly and consciously for a few minutes noticing how you feel as you breathe. For some of us it feels very strange to be breathing into the abdomen. We don’t normally visit there. If you feel this way fine ! :0) Welcome to your abdomen….stay with it and keep doing a daily (or even better twice daily !) practice until you can breathe this way effortlessly and easily. Trust your intuition. You will know intuitively when you feel ready to move on. If there is any sense of effort or it feels like hard work to breathe this way keep your daily practice with it going until those feelings subside.
The next stage is simply to ‘add a piece’ onto your abdominal breath, that piece being the thorax / ribcage. So next time you inhale and inflate the abdomen, keep inhaling so that the breath moves up and into the ribcage. You’ll feel the ribcage expand laterally as you do this. Important - make sure you breathe into the abdomen before taking the breath up higher. Notice how it feels to breathe this way and again simply practice it for a few minutes daily until it feels very easy for you to begin in the abdomen and then take the breath up higher.
The final ‘piece’ is bringing the upper chest 'online' so again, beginning in the abdomen take an inhale, inflate the tummy, allow the breath to move up and into the ribcage and with the final part of the inhale allow the breath to move up into your upper chest so that you are fully utilizing the whole of your respiratory capacity. This is the Three Part Breath and it's a wonderful way to begin the process of opening up your respiratory system.
NB Avoid trying to 'lift' the breath up higher by arching the back and taking the shoulders back. It may feel like it's helping but in fact it doesn't and it can create tensions and stress in the neck, shoulders and upper back.
As with most new things everybody will learn this at different rates so listen to your body,it will tell you how to progress .The main thing is 'Don’t Try Too Hard' :0) If you have perfectionist tendencies…Chill!!! This is definitely a situation in which ‘Less is More’ and the more relaxed your approach is the better you will fare.
Go nice and s-l-o-w-l-y.
Any questions? Mail me:0)
xAlan
Tags: Oxygen Health Wellbeing Inspiration Happiness Breath Technique
