What is more important - food or air? Exhale all of the air from your lungs and hold the out breath. In about ten seconds the answer will become obvious. Thoughts of eating, working, debt and relationships will all disappear as your nervous system screams out its answer - AIR!
If air is so important why don’t you ever pay attention to your breathing? After all you inhale between fifteen and twenty five thousand times a day. There are plenty of opportunities to notice.
Paying attention to your breathing has been shown to improve your health, calm your mind, lower your blood pressure, focus at work, improve your relationships and more. Arguably, paying attention to your breath, is the greatest self care system known to mankind - and it is FREE!
The science behind breathing and health is not complicated. The body and mind are nourished by oxygen. Every inhale equals nourishment. Every exhale cleanses the toxins and wastes from your body. In other words breathing nourishes and cleans you.
There is a catch. If you do not pay attention to your breathing you will start to short change yourself. Under stress and anxiety you will begin to breathe less air and sometimes hold your breath unconsciously. Simply put, you will start to starve yourself of nourishment and accumulate toxins in your body.
What happens when you are under-nourished and poisoned? The initial symptoms usually are imbalance, anxiety, loss of vitality, tiredness, depression and eventually illness.
If this is all true then why don’t you pay attention to your breathing? When I ask most people answers vary - too busy, too tired, can’t be bothered. Sound familiar? Ironically these are the very symptoms of lack of air.
When many people eventually are forced to take more self-care the doctor will suggest exercise, give up smoking and eat better food. These are all wonderful suggestions but can seem overwhelming changes to make.
How about starting simply? Change the way you breathe. After all it is free and you have to breathe anyway. I suggest you start with the ten day challenge.
At least once a day stop and notice how your breathing is. Do not judge it as good or bad. Just notice. Gently close your mouth and start inhaling and exhaling through the nose. Closing your eyes may help you pay closer attention. This immediately can start a calming process called the relaxation response. For the next ten breaths make each breath bigger than the one before. To do that let your belly relax and expand as you inhale. As you exhale engage your abdominal muscles and pull the navel back toward your spine. This empties your lungs more efficiently cleaning up toxins in your system. By the end you should feel air coming into your lower lungs (as the belly expands), your mid lungs (the rib cage expands) and the upper lungs (your collar bones rise). It is common to notice yawning and sighing when you start to give yourself extra nourishment.
If you feel light headed or anxious go back to your normal breathing. Repeat for the next ten days and notice any changes.
Over time you will begin to breathe more deeply at other times. Even one or two deep breaths when you feel anxious or stressed can be enough to help you through a tough moment.
Lawrence was nominated for the Distinctive Educator of the Berkshires. He works with individuals and schools in the Berkshires as well as teaches yoga.
LAWRENCE CARROLL EDUCATIONAL CONSULTANT & LIFE COACH
"Lawrence Carroll's workshop on personal stress management, which he conducted with my Columbia Grad School class
was a huge success."
Neal Pilson, Columbia University, Former President, CBS Sports