Steady Breath, Steady Mind
THE MIND AND THE BREATH ARE INTIMATELY CONNECTED. IF YOU'RE LOOKING TO STEADY THE MIND, BEGIN BY STEADYING YOUR BREATH.
Breath centric practices can guide us to our own inner landscape, providing us with a deeper awareness of our physiology and our innate ability to cultivate a calm internal atmosphere through awareness, intention, and breathing practices that foster a sense of calm. By taking time during your yoga practice to check in with the cadence of the breath, you can begin to expand your capacity to control your physiological responses and form a deeper connection with self.
This greater awareness can become a beacon that signals when we are out of balance and moving into our stress responses. For instance, maybe you notice throughout your day that your breath has become short. You may feel the urge to yawn, or perhaps you find that your inhales are never deep or satisfying enough. When this happens, take a moment to pause and check in with your thoughts. Ask yourself what might be triggering this breathing pattern.
Is my mind agitated?
Are my thoughts are racing?
Am I holding tension in the neck and shoulders?
The power to shift your experience is always as close as your next conscious breath. Begin by moving your attention to the exhale, rather than the inhale. Fostering slow, steady, elongated exhales can initiate a myriad of chemical reactions in the body, releasing feel good hormones like dopamine, serotonin and oxytocin. Other physiological responses, such as increased blood flow, can bring much needed oxygen to tense muscles and allow them to release their grip and feel more at ease.
You may find the process of cultivating a lengthened exhale challenging at first, especially if you have been under stress for a long period of time. If this occurs, exhale through the mouth as if through a straw, or blowing out a candle. This method can help extend the exhale without creating more tension. Visualization can also be a powerful tool to help you lengthen the breath. Try the following:
Find a comfortable position, preferably lying down with the palms resting on the belly. Close your eyes and imagine that you are pouring a warm cup of chamomile tea from a beautiful teapot. You pour the tea slowly and mindfully so as not to spill a drop or cause the cup to run over. Take a deep breath into the belly using your diaphragm. Do your best to not involve the chest and shoulders as you breathe in. As you feel the need to exhale, imagine that you are pouring tension out of the body as slowly and mindfully as you would pour hot water from a teapot. Repeat this deeply soothing breathing practice for 5-10 minutes staying connected to each and every conscious breath out.
You may find that the longer you practice, the longer your exhale becomes. In turn, with this greater capacity to release the breath you may find that your inhales begin to come with more ease and fullness. Studies have shown that just seven minutes of slow, conscious exhales can down regulate our flight, flight, freeze response and guide us back to our parasympathetic nervous system, leaving us feeling more calm, grounded, and present.