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Articles: Breathing...Once, Two, Three l Stretching for Success Against Stress

Breathing ... One, Two, Three 

When I was in India studying Yoga I asked my teacher what was the most important knowledge I could impart to my students. She smiled, shaking her head from side to side as East Indian people do, and said, "the breath, Maya, the breath, teach the breath". 

For 17 years I have practiced and taught Yoga; and I teach students how to breathe first, as my teacher (also named Maya) had instructed me. Breathing correctly should be a simple natural act, but surprisingly its not. Most of us breathe incorrectly; and the fact is we have been doing this for so long we have no memory of correct breathing. We have tricked ourselves into believing we are breathing, when in fact we are holding everything in -- sipping air, while keeping our bellies contracted. This is particularly true of women who have been told so often to "hold our stomachs in" and as a result it has severely impacted our ability to take in and receive breaths in a natural way. 

Why Breathe Correctly? 

There is a saying, breath is life and it is so true. We breathe to survive, and our quality of life is affected by how we breathe. Shallow incorrect breathing deprives the body of oxygen and energy, resulting in poor functioning of our bodily systems: digestive, respiratory, glandular, circulatory, and our nervous system. Correct breathing can enhance the quality of life, improve our physical and mental states, increase our ability to concentrate and promote relaxation (antidote to today's stress). 

With this article I hope to encourage you to begin breathing correctly using a practice called the Complete Breath, known in Yoga as "Dirgha Pranayama". The complete breath is quite simple as it is an intrinsic practice many of us have merely forgotten. Expanding your belly as you inhale and contracting it as you exhale, may feel unnatural in the beginning, but with a little practice you will be breathing just like a baby. Just say AH, than give it a try. 

Please read through all of the steps before attempting to practice: 

First: Set aside 20 minutes at a place and time you will not be disturbed. 
Breathing Exercise-Dirgha Pranayama 

Step One 

• Set room temperature and lighting for maximum comfort 

•  Lie down on your back; place a lightweight paperback book on the area below your navel 

• Try to move the book as you inhale, and then allow it to fall back with the exhalation. 

• Practice this for at least 3-4 minutes 

Step Two 

• Once you have mastered bringing the breath to this area, move the book to the area above your navel.

• Once again you will notice that as you inhale, the book rises and as you exhale it falls back.

• Practice this for 3- 4 minutes. 

Step Three 

• Combine steps one and two-- Inhale below the navel and inhale above the navel, now exhale. 

• You are breathing into both chambers- the area above the navel and below the navel. 

Step Four 

• Bring the breath up to the chest area by combining steps one, two and three 

This step comes easily for most people, as we are often familiar and comfortable with chest breathing. If so, you will not need to move the book to the chest area, however you may place the book on your chest to help you. 

Combine Steps One, Two and Three. 

• Breathe into the area below the navel above the navel and into the chest.

• Again, BREATHE into the area below the navel, then above the navel and then fill the chest. Good you have done it, you are now aware of how to breathe correctly! 

Practice putting it all together 

Let yourself breathe naturally without the aid of the book. Breathe completely and fully into the chambers-below the navel, above the navel and the chest area. 

Breathe - inhale slowly and exhale slowly and do not effort. 

This is natural diaphragmatic breathing. Remember, like anything else you have wanted to master, it will take practice. Before long it will be second nature to feel your belly rising with the inhalation. And once you have mastered this technique you will find yourself breathing this way more often. You will feel less stressed, and your body, mind, and spirit will reward your efforts by being calmer and more relaxed. 

by © Maya Breuer, R. Y. T. www.mayabreuer.com

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Stretching for Success Against Stress

An article featured on C3 Online (the UCLA Center for Communications & Community). This article describes how yoga can not only build flexibility and strength, but also describes how it can help reduce stress and control blood pressure levels. Click on the link above to read the full article.

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