Many of us may have a difficult relationship with breath work or with the breath itself.
For any number of reasons,
Perhaps past experiences of being told to breathe a certain way.
Especially when we're upset,
Being told to just take a deep breath,
Which is a little frustrating.
I'm also told by lots of clients that focusing on the breath can actually create more panic,
Which can definitely be the case if we are already really activated.
But generally speaking.
It is very difficult to be in a state of regulation when we are in this automatic shallow kind of chest breath.
And what I mean by that is breathing in a way that mostly engages just the upper quadrant of the lungs.
And if we'd like to get better at riding the waves of life.
It is much easier when we have a flotation device.
The diaphragm is really our personal inner tube.
One of the most effective ways to shift into the parasympathetic or rest digest state is to slow respiratory rate.
In other words,
Reducing the number of breaths you take in a minute.
Or prolonging the exhale.
So first and foremost,
We'll try to direct the breath lower.
So I invite you,
If it's accessible,
To place a hand over your belly.
Or even laying down.
It can be much easier to engage the diaphragm when we are laying down as opposed to seated,
But whatever feels comfortable,
Whatever is accessible for you.
Another option is to visualize dropping an anchor into the water and that anchor rests at the bottom.
Of our diaphragm.
Deep in the abdomen.
So we'll spend.
Just another minute.
Shifting into this lower register of the lungs.
And no need to wrestle with it or make it super exaggerated.
Correct,
So to speak,
Way.
This is just about making a slight shift.
So that the breath has more room,
The lungs have more room to expand.
Next,
We will try to elongate the breath,
Both the inhale and especially the exhale.
So if it's possible,
Try to inhale in through the nose.
Until the lungs are comfortably full,
And then when you feel ready,
Go ahead and exhale.
Try to lengthen that exhale.
Can try pursing the lips to make that exhale longer.
But again I don't want there to be a ton of struggling or manipulating.
I want this to still feel natural.
You'll notice in this practice that I'm not guiding you through a specific count.
Such as an even 2-2 ratio breath or inhale exhale or a 2-4 ratio.
I really don't want us to be in a state where we are,
Again,
Trying to do it,
Quote unquote,
Right.
As we know.
Perfectionism can make us more irritated.
We don't want to have that opposite effect here.
Again,
Just long enough so that the lungs feel very comfortably full.
And then following the exhale.
Waiting till the lungs feel comfortably empty.
Potentially pausing before taking that next inhale.
For those of you who appreciate the visual,
I'll go back to this.
Watery scene,
Right?
Maybe what we are in a body of water and resting comfortably on our inner tube.
There's no wrestling or need to exert much effort,
Allowing the rest of our body to feel.
Relax like we can dump our weight almost into this inner tube.
Because.
This inner tube can fully support us.
Concluding this practice by just noticing how you feel now compared to how you did when you started.
And even if there is not any measurable pleasant outcome,
I congratulate you on rebuilding your relationship with your breath.
And retraining your body to breathe in a way that supports a peaceful,
Calm state.
