Breathe

Breathe : 

Breathe Using air to increase wellness

The Problem : 

The Problem We live tension-filled lives – an “uptight existence.” We experience stress, anger, sadness… all these normal human experiences. This leads to Constricted chest and restricted breath Stomach problems, headaches, stiffness, heart problems, even facial wrinkles

Simple Solution : 

Simple Solution BREATHE! “I am often asked, ‘If you could only tell people to do one thing that would give them greater access to spontaneous healing, what would it be?’ I never hesitate in answering, ‘Work with your BREATH!’” (Andrew Weil, M.D.) Studies show that intentional, mindful breathing and visualization are contributors to increased nervous and immune system functioning.

Benefits of Breathing : 

Benefits of Breathing Increased Immune and Nervous System Functioning Heightened Creativity & Productivity Relief from negative emotions Relaxed approach to life Being “Here and Now” Release of tension and anxiety Healing Homeostasis (balance)

Experiencing a Full Breath : 

Experiencing a Full Breath Most of us breathe very shallowly and quickly as we rush through the day. Start by learning to be aware of your breathing and what it feels like to breath deeply and fully. With practice, your lungs will increase in their capacity to take maximum-benefit breaths. Are you ready to get started?...

Sitting : 

Sitting Find a supportive chair Sit with arms and legs uncrossed Sit straight, spine stacked to support your body (don’t slouch) Rest your hands in your lap or on arms of the chair Close your eyes Relax all your muscles

Inspiring : 

Inspiring Inhale slowly, through your nose Fill the belly Expand the chest Lift the collarbones Pause briefly

Exhaling : 

Exhaling Exhale slowly, through your mouth, the reverse pattern Release shoulders Relax chest Contract belly Repeat

Inspiring : 

Inspiring Inhale slowly Fill the belly Expand the chest Lift the collarbones Pause briefly

Exhaling : 

Exhaling Exhale slowly, in reverse pattern Release shoulders Relax chest Contract belly Repeat

Inspiring : 

Inspiring Inhale slowly Fill the belly Expand the chest Lift the collarbones Pause briefly

Exhaling : 

Exhaling Exhale slowly, in reverse pattern Release shoulders Relax chest Contract belly Repeat

Applications : 

Applications The technique you just learned can be combined with other techniques to create a variety of relaxation experiences. It is recommended that you practice one of these techniques at least once a day, for at least 5 minutes.

Focus Phrases : 

Focus Phrases Choose a phrase that promotes relaxation or contentment for you. For example, “I am relaxed.” As you inhale, say to yourself “I am…” As you exhale, say to yourself “…Relaxed” If your mind begins to wander, come back to the Focus Phrase. Do this for a predetermined amount of time (you may want to set a timer).

Breathing and Healing : 

Breathing and Healing Breathing deeply and rhythmically assists your body in healing. Good respiration provides the oxygen needed by every cell, every muscle, every bone, and organ. Oxygen you inhale provides the energy to the cells your body uses to fight sickness and disease. Your cells need to be “charged” with oxygen for healing to occur.

Visualization : 

Visualization As you breath in, bring your attention to your nose and imagine what air looks like as it enters there. Follow its path as it enters your lungs, observe it swirling around, and see it moving back up and out. As it leaves, tell yourself that it is carrying away tension, pain, and disease.

Visualization (cont.) : 

Visualization (cont.) Repeat this for every area of your body, especially those that are in need of healing Air enters through belly  swirls through abdomen, lower back Air enters through center of chest  enters heart Air enters through forehead  releases tension in facial muscles and clears cobwebs from brain

Going Further : 

Going Further You might consider doing further reading or listening on this topic Recommended Reading/Listening 8 Weeks to Optimum Health – Andrew Weil, M.D. The Wellness Workbook – John Travis, M.D. & Regina Sara Ryan Breathe (Audio) – Andrew Weil, M.D.