Take a Deep Breath: Introduction to Conscious Breathing
What everyday factors influence the quality of your
breath?
§
Posture/muscular tension
§
Autonomic control
(reflexes)
§
Stress/emotions
§
Conscious control
The 3 Keys to Consciously Regulating the Breath:
1. Awareness: Bring your attention to the breath and observe the breath.
2. Skill: Begin to consciously control muscles used in breathing.
3. Intention: Apply a breathing technique that meets the demands of the situation.
Why learn to
consciously regulate the breath?
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All physical systems are connected; changes in one system
influence other systems.
§
Respiration is the only system that can be easily consciously
regulated.
§
Breathing consciously is a
gateway to influencing the state of your body:
§ Breathing mirrors our emotional state and can be used to shift emotions and energy levels. Examples:
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Conscious breathing focuses attention.
o
Reducing pain
o
Increasing concentration
o
Improving awareness
Creating an
Unrestricted Breath: Improving Posture and Releasing Muscular Tension
§
Release abdominal and low back tension. Slow
motion dive.
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Stretch and activate rib cage muscles.
Side stretch. Sun breath.
§
Stretch and activate upper chest/back muscles. Hand-clasp
stretch, front/back. Hug breath.
§ Practice Breath Awareness and the 3-Part Breath in various postures: seated, standing, child’s pose, reclining, and prone. Notice how gravity and posture influences the breath.
Breathwork
§
Practice the 3-Part Breath every time you find yourself waiting
for something.
§
Practice the breath stretches at regular intervals at work.
§
Create a breath-awareness reminder system: your computer’s
screensaver, change in your pocket, a sticker on your cell phone, etc.
Next week: Stress and Breathing.
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