A sigh of relief when all goes well. Taking in a deep breath for a boost of confidence. Slowing down the breath to create calm when anxiety and stress arise- these are examples of how deep breathing can calm, energize and heal.
The act of intentional breathing is an ancient practice that exists in many cultures around the world. Chinese refer to the energy that flows throughout our bodies as qi. Hindus call it prana. In Hebrew and Greek, both languages correlate the word breath to "divine presence". In Latin languages, spiritus is at the root of both “spirit” and “respiration.” In some South African tribes, wisdom, love and power- three inseparable forces, are said to produce an energy of balance and harmony that is referred to Haitse Eibub, n/um and !kia.
How Deep Breathing Promotes Wellness
Taking just a few moments each day to practice a deep breathing exercise can decrease stress, relax the mind, and encourage the body to heal itself. when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Deep breathing reduces blood pressure, and helps release toxins from the body. It also releases hormones called endorphins throughout the body. These endorphins are feel-good, natural painkillers that help reduce the way pain is perceived by the body and can improve the quality of your sleep.
How to Create Your Practice
With all things worthwhile, creating an intentional practice of deep breathing requires consistency and patience. In the beginning, aim for 5 minutes- once in the morning, then again in the evening. One of the most basic forms of deep breathing is the 4, 3,2,1 breath. Begin by getting comfortable. If you feel more comfortable lying down, feel free to do so. Sitting upright in a chair, or seated on a floor pillow works best for others. Try different ways until you find what works best for you. Take a deep through your nose while counting from 1 to 4. Exhale through your nose while counting back from 4 to 1. Repeat this 6 times.
Setting Up Your Space
In creating your special space, make it comfortable and sacred to you. Your space can be a corner of a room, or your bedroom. Wherever you choose, keep it tidy and specifically for your breathing & mindful practice. The purpose of having a designated space is that it trains your mind to associate your space with relaxing. Further personalize your space by adding your favorite artwork, a picture of a loved one who inspires you, your vision board, fresh flowers, or crystals.
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