Our breath is our most powerful, life-giving tool. We breathe every day without thought as it’s an unconscious process. As we breathe in, the cells in our bodies receive the much-needed oxygen that they need to flourish and survive. As we breathe out the carbon dioxide, that was made by the body when it burned the food to create energy, is expelled. The carbon dioxide can become toxic to the body if it’s not expelled.

Despite the purely practical reasons why breathing is important, it is also our means of calming our nervous system and also energising us when needed. Taking the time to practice some therapeutic breathing each day is our most important first step to mindfulness. It becomes our anchor when we are over-worked, stressed, upset, overwhelmed. Interestingly when I’m teaching a class and I ask the group to take a big breath in, many tend to lift their shoulders and pull in their tummies. When I say breathe out the shoulders drop, the individual relaxes, and the tummy becomes flaccid. The therapeutic breath is actually the opposite to this, and it can feel uncomfortable at first. It feels odd … but when practiced it becomes your most powerful tool. So, let’s practice …

• Stand if possible (once practiced then sitting down is good) and place feet approximately hip distance apart with feet planted firmly to the ground.
• Take a moment to bring your attention to your feet, spread out those toes and ground yourself, know that you’re safe and secure. Standing tall with legs straight but knees soft to avoid hyperextension of the knees. Shoulders back and down. Head sitting nicely on top.
• Bring your attention to your face and notice any tension here. Soften the muscles in your face and let the mouth fall open a little to release the jaw line.
• Now place your hands on your belly and take a deep breath in through your nose for a count of 3.  As you do this, push your belly OUT intentionally. It will feel uncomfortable, but it will help the diaphragm to tighten and move downwards. This increases the space in your chest cavity and allows for a greater inhale.
• Hold the breath for a count of 4 and then exhale slowly through the mouth for the count of 5 whilst sucking the belly in. This will allow the diaphragm to relax and rise to aid a deeper exhalation. As you breathe in you start at the belly, then into the chest, finishing with the shoulders drawing back in expansion.
• As you breathe out you start with the shoulders by allowing them to sink back, empty the chest and end with drawing the belly in to aid the full exhalation.

Repeat this process four times. You can increase the length of time you  take as you practice.

Inhale 3 … hold 4 … exhale 5

Inhale 4 … hold 5 … exhale 6

Aim to have a longer out breath as you further practice.

Inhale 4 … hold 5 … exhale 7

Inhale 4 … hold 5 … exhale 8

I look forward to connecting with you next week! Love and blessings, Sam xx ❤