The Magic of Deep Breaths

Breathing. Such a natural act that most of us don't give it a thought.

But there is pure magic in a practice of taking long, slow, deep breaths. Not only does this make beneficial changes in the body by slowing down the heart, reducing blood pressure, and relaxing muscles, it also shifts the emotions from reactive fear or anxiety to a calmer sense of control.

As incredible as it sounds, over the years I've had to teach people how to breathe. Most, I've observed, take very shallow and quick breaths, allowing air in to about the level of the collar bone. That's not nearly deep enough.

Others, who think they are breathing deeply, might allow air in to about the level of heart. And that's a start, but not the goal.

A really deep breath can and should be felt all the way down into the belly, and for some it can be experienced in the pelvic floor. To breathe this deeply, you have to pay attention to the sensations in your body as you inhale -- where do those sensations show up?

Try it now -- inhale as deep as you can. What do you notice? Where can you feel it?

Inhale again, more slowly this time, until your torso feels tense with breathing in, and see if you can hold the air in for just a second before letting go into an exhale. Notice if the outbreath was fast or slow. If fast, try exhaling in the same long slow way as you inhaled.

A Breathing Meditation

A simple breathing meditation that almost everyone can do follows this pattern:

1. Take a long, slow, deep breath in to the leisurely count of 4.
2. Hold the breath for an easy count of 2.
3. Allow the breath to release in the same long slow count of 4.
4. Repeat the pattern for 3 minutes.
5. If your attention wanders, bring it back to focusing on feeling the sensations in your body as you breathe, and on keeping track of your count.

If you practice this every time you think about it, I guarantee you will begin to notice a calmer sense of wellbeing begin to seep into your body, mind, and emotions.

It's magic.