By Tiffany Chen, NASM-CPT, SES, 200-YT
In Yoga, breathing practices or “Pranayama” has long been known for bringing physiological, psychical and mental benefits to its practitioners. The root meaning of the word “prana” means “life-energy”. Breath control has many benefits in other contexts outside of yoga. For example, many are taught to breath out when exerting effort when exercising or completing heavy lifting to protect their spine. First responders are also taught to use their breath to remain calm and mentally effective during emergency situations. These are just small examples of how learning breath control may enhance your quality of life and mental fortitude.
Here is a simple and beginner-friendly practice that you may begin to implement in your daily life to connect with your breath. With prolonged breathing meditation, you may find increased energy, decreased stress and overall relaxation. Remember, to start each practice with an open mind and ability to apply effortless effort. We are practicing to practice. There is no concrete goal that we need to obtain, we are simply happy to be here.
Begin in a comfortable sitting position or you can lie on your back
Place one hand on your stomach, the other on your chest
Notice the sensation of your inhale and exhale and how it creates a rhythm of movement in the body
See where you feel the breath the strongest: in the stomach or the chest
If the breath is predominately in the chest, see if you can allow the stomach to expand more with your inhale
For an added option: you can begin to extend the duration of your exhale, so it is slightly longer than your inhale
As you practice your breathing meditation, you may notice thoughts and sensations arising in the body
Learn to observe these occurrences and refrain from trying to control these conditions, embrace the concept of contentment with your meditation
Schedule a wellness appointment to explore all the benefits of the practice of yoga.