You (think you) know how to breathe. Hopefully you’re doing it right now.
But maybe you don’t.
You’ve forgotten. Most of us have.
Have you ever watched a baby breathe? They remember what to do. Their breaths are slow and deep; you can watch it move all the way into their tiny bellies as their midsections expand to welcome that life-giving force.
Somewhere along the line, we start slouching, making it difficult for our lungs to expand fully. Then we start intentionally holding our bellies in to fit into our jeans. Oftentimes our breathing is short and panicked, quick and shallow, reflecting the anxiety and stress we feel throughout much of our day. We hold our breath without realizing it, when we’re nervous or when we’re exerting a lot of force or moving in a way we’re unaccustomed to.
Breathing does more than just keep you alive (although that’s nice, too). From a yogic perspective, the breath is a great tool, not only in your yoga practice as it helps you move through or maintain each pose and keep your concentration, but throughout your entire day. There’s a reason we get that “Take a deep breath” advice when we’re upset. People say that whether they’ve studied yoga or not: intuitively, we know what we should do.
Controlling our breath means controlling our emotions. You know how much better you feel when you take a deep breath–for that moment, you feel more refreshed and relaxed. Try it right now. What if it were like that all the time?
The key to remembering how to breathe is to become aware of your breathing as often as you can, and take advantage of that time to consciously deepen and lengthen the breath.
Great news: you can practice. Try this for a few minutes:
Sit or lie in a comfortable position.
The first few times you practice this, you might find it easier to do lying on your back. You also might find it helpful to put your hands on your belly as a physical cue and to feel what’s happening.
Sit tall.
Your back should be straight, giving your lungs room to expand and all your internal organs room to thrive.
Pay attention to your breath just as it is.
It is short and shallow? Where do you feel it go? What part of your body moves to accommodate it?
Consciously start to slow your breath.
Relax your belly and let it inflate like a balloon as you breathe in. Gently move your belly button toward your spine as you breathe out. Your shoulders will stay low and level.
Relax.
This isn’t about forcing the breath, so if you feel like you’re exerting a lot of effort to make it happen, shake it off. Pick a number (maybe start with five), and try to inhale to that count of five and exhale to a count of five. If you feel a bit lightheaded, just rest for a moment and then try again, remembering to relax as you breath rather than forcing the air in or out.
Aim to do this every day for a few minutes, and then take a couple of these slow, beautiful breaths throughout the day any time you think of it. This will take some time: it’s a practice, a work in progress.
The idea is to become more and more aware and use those deep breaths as often as you can. Attention to my breath has helped my running, lifting and moving things, dealing with pain or discomfort, staying calm, and, of course, practicing yoga.
Have you forgotten how to breathe? When do you notice yourself holding your breath?