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The life-transforming
capacity of diaphragmatic breathing is acknowledged throughout
the world’s religious philosophy, preventative medicine and martial
arts. At the heart of all healing practices, it reduces stress,
improves health and transforms consciousness, producing
greater effects on how one thinks and feels than food and exercise.
Diaphragmatic breathing eases contraction around the heart muscle.
Several days after open-heart surgery, breathing therapists retrain
patients to breath diaphragmatically. The process prevents tightening
muscles from impeding blood flow and electricity through arteries
and nervous system.
All creatures
are born knowing how to breathe. Infants and toddlers display
mid-torso expansion associated with diaphragmatic breathing. High
chest breathing occurs by 7 years of age as part of developing
stress-alert syndrome. Animals are diaphragmatic breathers. Watch
your pets. You’ll see the back side expanding with each breath.
Descent of the diaphragm demands expansion in the mid-torso, promoting
immediate release from contraction. Initially, it’s difficult
to expand and breathe diaphragmatically without basic relaxation
techniques. The two processes work together. When diaphraphmatic
breathing becomes second nature, uptight responses no longer interfere
with the process.
Benefits
of Diaphragmatic Breathing:
*Aids in removing toxins from the lungs.
*The contracting diaphragm pushes the abdominal organs down and
forward which improves circulation and helps move gases out of
the stomach and intestines.
*Radically lowers blood pressure in hypertension and brings relief
from high anxiety states.
*Frees emotions strongly associated with pelvic region: fear,
aggression, and sex.
*Releases upper body tension.
*Produces inner calm and aids concentration.
*Supports the speaking voice, preventing strain to vocal cords.
*Helps manage physical pain. This is one of the reasons it’s central
to La Maze natural birthing technique.
Exercise:
Lie on your back with
knees touching and feet near the hips. The leg position pushes
the lower-back to floor and draws energy into the lower-back.
Throughout the exercise
inhale through the nose to a slow 4 count. If this count is difficult
do a 3 inhale/6 exhale or 2 inhale/4 exhale.
Place one hand on the
upper chest and the other hand on the lower abdomen. Inhale and
feel the lower abdomen expand. Don’t allow the chest to move upward
toward the neck. Keep the lower-back pushed down against the floor.
Mentally extend physical boundaries and create a feeling of breathing
into a being larger than yourself. The abdominal area never becomes
distended, water-melon fashion.
Close your eyes and think
of riding down through the body on the diaphragm platform. Or
image a large white disk dropping from the solar-plexus down to
the pelvic floor as the inhalation is occurring. Objective of
exercise is to breathe without lifting the chest and shoulders.
It’s easier to accomplish in a prone position.
Further
Comments:
Zen Master Thich Nhat Hanh is
acknowledged as one of the great spiritual teachers of our time.
He focuses on "mindful breathing" throughout his books
and videos. He encourages the focus on mindful breathing during
all activities - while walking, sitting, working etc. Master Hanh
knows mindful breathing is at the heart of all personal transformation.
Mindful breathing means to be aware of inhalation and exhalation
and nothing else. One thinks: I am breathing in; I am breathing
out. Every breath brings one back to the here and now. It unifies
body and mind and places one in the present moment which is your
appointment with life.
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