by Sara Piccola |
Breathing is one of the most overlooked actions; you don’t need to think about it, you’ll breathe anyway! It happens so unconsciously we rarely take time to stop and notice whether we are breathing effectively or not. In fact, most people do not breathe properly and only use a fraction of their lung capacity. There is a direct connection between our breath, our brains and our nervous system and when one breathes correctly, there is abundant oxygen for higher brain functions.
One technique to try is belly breathing. During stressful times our breath becomes fast, short and shallow. When breathing is shallow, it lifts only the rib cage, limiting the oxygen supply to the brain. Belly breathing reminds us to breathe instead of holding our breath during emotionally heightened stages. The breath should expand the rib cage front to back, left to right, and top to bottom, including the abdomen.
HOW TO DO IT
- Begin with one inhale through the nose, then cleanse the lungs with one long exhale, released in short puffs through pursed lips. Thereafter, the out breath is also through the nose.
- Rest the hands on the lower abdomen, rising on inhalation and falling on exhalation.
- Inhale to a count of three, hold the breath for three, exhale for three, and hold for three. Repeat this step. You may also use an alternate rhythm by inhaling two, exhaling four, with no holding.
- You can apply this breath to activities like lifting, kicking, or pushing, just remember to exhale on the exertion.
VARIATIONS
- Try the belly breath while lying flat with a book on your belly. The abdomen should rise on inhalation and lower on exhalation.
- If you’re looking for a more advanced breathing, try 3-D Breathing 8s. Squat with your hands flat on the floor, between your knees. This allows you to experience the diaphragm as you breath. Then, paint an imaginary 8 between your left and right ribs, feeling both spheres of the 8 expand and contract as you inhale and exhale. Now, turn the 8 so that it expands between your stomach and spine; then turn it top to bottom to expand your chest and lower abdomen. See if you can activate all three 8s at once.
ACTIVATES THE BRAIN FOR
- The ability to cross the midline
- Centering and grounding
- Relaxation of the nervous system
- Cranial rhythms
INCREASE ACADEMIC SKILLS
- Reading (encoding and decoding)
- Speech and oral reading
BEHAVIORAL/POSTURAL CORRELATES
- Improved inflection and expression
- Heightened energy levels
- Diaphragmatic breathing
- An improved attention span
The act of breathing is not the same as the art of breathing. Practice breathing exercises and you’ll do a power of good for your body and mind.
References:
- Dennison, Paul. Brain Gym. Teacher’s. Ventura: Edu Kinesthetics, INC, 1994.
- Health Benefits From Breathing Properly, www.healthadel.com/health-benefits-from-breathing-properly/.
