When people are stressed we say to them 'just breathe'. All good and well but that instruction, like saying to someone 'just relax', often times leads to more stress as they aggressively sniff in the air with an inhalation. You see stress is a state of stimulation, or rather over-stimulation, and as inhalations are the stimulating aspect of breathing it brings more energy into the body, so by placing the emphasis on the inhalation you may well end up feeling even more uptight rather than less so. By focussing your attention on long deep exhalations you relax the body and you release stress, toxins and pain.
A simple way to begin incorporating this relaxing aspect of breath control (Pranayama) into your daily routine is by making time in your day to actively focus on your exhalation. One way to keep the focus on the exhalation is to exhale with an open mouth and a long deep sigh. Sit or stand - making sure your back is straight - inhale through your nose and the exhale with a long deep relaxed sigh for a few minutes. You will feel your body soften and relax.Kabalabati, a more forceful breath, also focusses on the exhalation. You contract the abdomen and rib cage (while applying root lock*) and force the air out, as the ribs relax it brings air back into the lungs without inhaling, and you continue in a rhythmic manner. It helps to detoxify lungs and respiratory track and is wonderful practice first thing in the morning as it boost the supply of oxygen and purifies the blood and also very helpful if you have a chest cold or infection - expect to cough and splutter a lot as you loosen and expel the phlegm, it will subside and bring relief, but be sure to keep tissues on hand.
*root lock or mula bandha: refers to the active contraction of the muscles you would instinctively contract, pull up and hold when you are desperate for the loo. For men the area between the anus and the testes and for women the muscles at the bottom of the pelvic floor, behind the cervix.
A simple way to begin incorporating this relaxing aspect of breath control (Pranayama) into your daily routine is by making time in your day to actively focus on your exhalation. One way to keep the focus on the exhalation is to exhale with an open mouth and a long deep sigh. Sit or stand - making sure your back is straight - inhale through your nose and the exhale with a long deep relaxed sigh for a few minutes. You will feel your body soften and relax.Kabalabati, a more forceful breath, also focusses on the exhalation. You contract the abdomen and rib cage (while applying root lock*) and force the air out, as the ribs relax it brings air back into the lungs without inhaling, and you continue in a rhythmic manner. It helps to detoxify lungs and respiratory track and is wonderful practice first thing in the morning as it boost the supply of oxygen and purifies the blood and also very helpful if you have a chest cold or infection - expect to cough and splutter a lot as you loosen and expel the phlegm, it will subside and bring relief, but be sure to keep tissues on hand.
*root lock or mula bandha: refers to the active contraction of the muscles you would instinctively contract, pull up and hold when you are desperate for the loo. For men the area between the anus and the testes and for women the muscles at the bottom of the pelvic floor, behind the cervix.