Breathing into 2024
A Short lesson on how we can breathe better!
As living beings, we absolutely rely on our breath for life, yet most of us are shallow breathers, sipping in tiny breaths as we move from activity to activity with less oxygen than we really need. When we are scared, tense or anxious, we breathe in even less, literally depriving ourselves of the life force that can release these unhappy states.
In order to change these harmful habits, I’ve begun to incorporate breathing as a way to begin my Essentrics class.
When we breathe fully, we experience movement differently. Any and every movement can become deeper, richer and more physically felt with the breath. And there are good reasons why.
Our lungs are enormous. When stretched out end to end, lungs are half the size of a tennis court. Imagine that kind of capacity! When our breath is shallow, we bring in less oxygen.
Our brain, blood, muscles, nerves and body systems become oxygen depleted which keeps us from functioning at our best and depriving our body of a key nutrient. This can aggravate symptoms already present, and weakens the body’s ability to heal.
Breathing helps us relax and to be present. When we breathe deeply, our system gets the message that it’s safe and OK to relax. Our shoulders drop, our chest expands and we can see the world around us. We think clearer and make more rational decisions.
Let’s go over the basics of deep breathing and think about how we can employ these techniques to get stronger and more focused in class!
🌬️The basics of deep breathing
Start out sitting comfortably in a chair and imagine the bottom of your feet and sit bones are invisibly connected to the ground below. (Even if your many stories above ground, you can do this!)
Put both hands on either side of your ribcage and INHALE. Feel your ribs and belly expand as your diaphragm and pelvic floor descend. Think of your ribs expanding like an upside-down umbrella expanding 3-dimensionally in the front, the side and the back.
As you breathe in, your diaphragm and pelvic floor lower. Close your eyes, put your hand on your ribs and feel this happening.
On the EXHALE, make a whoosh sound with your mouth, expelling the breath as the diaphragm and pelvic floor contract back up. The exhale provides a moment where the pelvic floor lifts and strengthens.
Now, pull in your abs and find your core. Do this exercise in the morning and evening, and you will begin to notice significant changes in your breathing PLUS you will strengthen your pelvic floor and your abs!
This breathing exercise is recommended by pelvic floor therapists for men (yes!) and women patients. And this is important if you are experiencing urinary, bowel incontinence or other pelvic floor dysfunction. It will help you will get stronger and have more control! We can all use this!
In Essentrics, this breathing helps us find our core in class. As your pelvic floor and diaphragm pull back up on the EXHALE—TIGHTEN YOUR ABS focusing on pulling your muscles into center.
So in summary-- think of it as these steps:
INHALE – Deep breath in--EXPAND the ribs 3 dimensionally AND
consciously feel the pelvic floor and diaphragm DESCEND.
EXHALE – ‘Whoosh’ sound--pelvic floor and diaphragm RISE as you
pull in and TIGHTEN your abs.
NOTE: It’s very important to keep your spine lengthened, chest open and shoulders and neck relaxed through the entire exercise. Don’t slump or sink!
Watch this video below where I guide you through the proper breathing technique.
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💜 Diane
Resources:
“Pelvic Floor Wellness”, Essentrics Academy @2023 The Esmonde Technique
Kathi Bushway, Certified L4 Essentrics Instructor
