What your breath is trying to tell you

Hopefully, you've been trying to use one of the breathing techniques that we posted on Monday. Okay, so your breathing, now what? Your breath can tell you a lot about where you are at and what you need. As you take time for focused breathing 5 minutes each day, using even breath, focused exhale breathing or restrained breath; also use this time to check in with your body to listen to the messages it is sending.

Go ahead....take 5 or 6 deep breaths in and out, in and out. What do you feel?Does your breath feel tight and constricted? Do you feel pain anywhere? Can you get a full breath in? Does your mind race to all the other things you "should" be doing? Just observe what you are feeling, don't judge it, it is information nothing more. It is not good or bad, just communication from your body about what you need.

Let's look at some areas of focus while breathing and then what you can do about the messages your body is telling you.

1. Thoracic expansion - This is the expansion you feel in your ribcage as you breath. As you inhale, focus on feeling the front, back and both sides of your rib cage expand. This can be hard, most of us want to lift our shoulders up to gain expansion. Keep the shoulders relaxed and focus on expanding the rib cage as much as you can in all directions.
2. Abdominal breathing - The diaphragm is your main breathing muscle. Imagine a drum head, separating the ribcage from your digestive organs. As you inhale and expand the rib cage, the diaphragm drops down, gently pushing on the digestive organs. (This is why it is hard to breath after a big meal!!) If you are a chest breather, meaning only your chest and shoulders move when you are breathing, lie on your back with a pillow or small book on your abdomen. As you breathe, watch the object move up as you inhale and down as you exhale. Combine abdominal breathing with thoracic expansion to get the most from your breath

Alright, so you are expanding your rib cage, your abdomen is gently moving out and in with each inhale and exhale. Now, close your eyes and scan your body.

Keep breathing as you check in with your feet, your legs, hips.

What feels tight? Does your inhale increase tension?

Do you feel the tension release on an exhale?

Move into the belly and low back?

Does it feel "stuck" anywhere?

Move into your chest and shoulders?

How about your upper back and neck?

Pay attention to those areas that feel tight or stuck. Sometimes focused breathing can bring up emotions. Sometimes we get frustrated, angry or sad and we don't know why. Focused breathing can help to clarify what it is truly bothering us.

Breathing is also a great way to relieve tension and pain. As you notice areas that are stuck, hold your attention there as you breathe. Feel tension increase slightly as you inhale and feel the tension melt as you exhale. It make take 8-10 breaths or more to feel an area relax so stick with it.

This is also a great breathing exercise to do before you go to bed. Lying in bed, connect with your breath and scan your body from any tension you are holding. Release it and your on your way to a night of deep, restful sleep.

Set time aside in your day to breathe for 5 minutes. Intentional breathing can improve energy levels, brain fog, mental fatigue, digestion and your ability to manage stress. You could take 5 minutes in your car before or after work, at the end of your lunch break, just after waking or just before bed. It doesn't matter when or where, all that matters is that you make time to do it. Breath and watch how it improves your life.

Tomorrow we'll look at the muscles involved with breathing and Friday how to improve your posture and breath through simple self-care techniques. In the meantime...just keep breathing :)