Friday, August 21st, 2009
Clearing the Passages
Breath work can be relaxing and invigorating, serving to clear the mind and open the heart. Try these three techniques and notice the thoughts in your mind and the sensations in your body. If you are currently pregnant, have been diagnosed with a seizure disorder, or have a known heart or lung condition, perform these breathing exercises very gently. If you feel any discomfort while you are doing this breath work, listen to your body and stop.
1) Bellows Breath
Sitting comfortably with your eyes closed, place your hands on your thighs. Using your diaphragm and abdominal muscles, perform your inhalations and exhalations through your nose with a deep and rhythmic pace.
Begin breathing at the rate of about one breath every two seconds (30 breaths per minute.) After about one minute, slow and deepen your breath so that you are completing one cycle every four seconds (15 breaths per minute).
After another minute, slow your breathing down further, so that you are completing a full breath every ten to fifteen seconds (4 to 6 breaths per minute). Then allow your breathing to return to normal and simply observe your mind and body.
2) Radiant Breath
This next breathing technique uses a forceful exhalation through the nose, followed by a passive inhalation through the mouth. Begin with your hands in a prayer position at your heart with your bent elbows pointing away from your sides. As you inhale through your mouth, rotate your elbows out and back, separating your palms and opening your chest.
As you forcefully exhale through your nose, bring your hands back together. Repeat this ten times at a rate of about one per second. It may be helpful to have some facial tissue or a handkerchief available to clear your nostrils.
Wait about fifteen seconds and then repeat the process, inhaling through your mouth and exhaling through your nose, this time for fifteen breaths. After completing the cycle, rest with your eyes closed, observing your mind and body.
After another fifteen seconds, perform a third and final round, completing a cycle of twenty breaths in through your mouth and out through your nose, while expanding and contracting your chest through the rotating movement of your arms.
Take a few moments to simply observe the thoughts in your mind and sensations in your body.
3) Rhythmic Breath
This more intensive breathing technique is best performed with a partner at your side, but can be done on your own for shorter periods of time. It can be particularly powerful if you have emotionally moving classical music playing in the background. (See the notes in the Appendix for my suggestions.)
Begin lying on your side in a semi-fetal position. Place a pillow under your head and between your legs so that you are completely comfortable. Begin inhaling and exhaling deeply and rhythmically through your mouth at the rate of about one breath every two seconds.
As you continue at this pace, it is natural to experience mild mouth dryness and lightheadedness. If you begin to experience uncomfortable tingling, lightheadedness, or tightening of your muscles, reduce the depth and rate of your breathing. These physical symptoms occur when the blood becomes alkaline through hyperventilation, and the discomfort is a signal to slow down or stop this breathing practice.
The first time you practice rhythmic breathing, do it for about five minutes, noticing what is occurring in your mind and body. Pay particular attention to the information that emerges after you stop the breathing technique and allow your body to relax. It is common at this point for memories and strong emotions to surface.
If the process of rhythmic breathing feels healing for you, you can increase the time up to ten minutes, but not more than once a day, unless you are in a supervised environment. If you have a history of neurological, respiratory, or cardiac health issues, it is not recommended that you perform this last breathing exercise without professional support.
Upon completion of these three breathing techniques, spend some time journaling about your experience. Write about your thoughts and feelings during and after each exercise, highlighting any insights that you may have gained.