Breath is our life source. The importance of it can't be stressed enough. Although you have been breathing your whole life, it's important that you breathe as your body is meant to breathe. Our bodies are meant to take full nourishing breaths in a relaxed and natural way. This changes when we are not relaxed. When we are afraid or stressed our breathing becomes shallow (shallow means your breath is remaining at the chest). Well, if you have been spending much of your life with stress, you are breathing with shallow breaths most of the time. In addition to that, keeping in the the stomach area has become a habit for many of us and that definitely makes it so you can't take a deep full breath. Old habits need to be changed to bring the body back to health.
So at this point you need to learn what the most nourishing, healthy way of breathing is for you. Follow the guidelines in the subsequent pages very seriously. Progress at your own pace in your own time. Progressing faster is not better. Progressing gently and naturally is best. Your body will determine when to move on to the next step. Only move on to the next step when you are performing that particular breath spontaneously and with ease. They are all building blocks. In order for your structure to be sound and strong, each block needs to be strong and capable of holding the blocks which will be built upon them. Be aware of every step and enjoy the process.
For additional help in how to perform the breaths or any questions you might need answered, please go to margie@transcendingms.com and e-mail me and your questions will be answered to the best of my ability. Take advantage of that resource. That’s why the e-mail and website have been created
Let's take this in steps.
Step 1
Before we begin, it’s important that you know the correct way to breathe. When you breathe in your stomach should be filling up and when you breathe out it should be going in. Think of your stomach as a balloon. What happens to a balloon when you blow air into it? It fills up. The same principle applies to your stomach area. And as the air is leaving the stomach it deflates in the same way a balloon does.
Sit up straight and take a breath. Observe what happens. If your stomach is getting bigger as you are breathing in, then you are doing it correctly - that’s good. If not, then try to breathe as I have told you. It’s still not clear? Ok let’s try this.
Even if it is clear, please try this anyway. Lie down on your back. Breathe. Observe what is happening. Observe how your stomach moves up as you breathe in and down as you breathe out. That is the natural way your body wants to breathe. That is how you need to breathe when you are sitting or standing. Technically the breath is not going to your belly, but in order for you to have a full breath that is how it feels.
For the next week I want you to just be aware of your breath. Make sure that you are following this procedure. Be comfortable with breathing that way. Until you are comfortable breathing that way, please don’t proceed to any of the following breaths. This is your basic building block for your breath. It’s very important you learn this first. Even if you have been breathing like this please continue to do so, but now I want you to be aware of it throughout the day. Take time a few times a day to be with your breath and observe it. Enjoy taking your focus to your breath.
In addition to that, as you breath in, breathe in through your nose. As you breathe out, make a small “O’” with your lips and breathe out through the center of your lips. Take deep, slow and gentle breaths in and slow, gentle breaths out. What you will find is not only will you be breathing properly, but you will also find your body and mind slowing down and relaxing. The temple area of your face relaxes with that breath being released through the center of your lips.
Ideally, do this at least 3 times a day. Take at least 20 breaths. In the morning, in the afternoon and in the evening before bed. You may choose to do it more often and that would be terrific! Initially, if it’s easier for you to lie down to do it, do so. But, after 2 days, do this sitting or standing. It’s important that you know how to do this and breathe like this at all times. Practice makes you better at it. Practice will also lead to it being spontaneous. Let this become a integrated part of you.
What you’ve just read is the first part of Chapter 15 - “Breath” from my book “Transcending MS.” This first step is what I call “Belly Breath”. Please do this for at least 21 days. In 21 days you should be able to break any old habitual ways of breathing. The key is the awareness of how to breathe. If you find yourself breathing in your old way, don’t get frustrated or self deprecating. It’s fantastic that you’re aware of it, and can shift the breath to the belly breath! You are on your way to changing in that awareness!
Another way you can practice it, is by doing it every hour on the hour for 10 breaths. No one needs to know you are doing it. Just become aware of your breath and as you breathe just take it to the belly. It isn’t a big breath, quite the contrary it is taken with ease. It’s just you and your breath.
I have not posted the whole chapter because I want to focus on the belly breath. It’s important that you understand and breathe in this way before we address taking a full yogic breath. I will be filling you with factoids about the incredible beauty and benefit of this belly breath over the next few weeks. Please don’t underestimate the power of nourishing your body through breath for a healthy body and mind. Thank you for joining me. To our health!