5 Ways to Nurture Your Body with Your Breath

Developing the skill of deep breathing can help you with so many things in the second half of life.

Why everyone doesn't know how to do this is a mystery to me, but the truth is, many people still need to learn this skill.

I find it amazing that we have the ability to control our breath to some extent. We can hold it for a little while; we can expand it to a greater capacity, we can exhale more out than we think; and we can breath super fast or super slow when we want to.  Other mammals do not have this gift.

I watched my daughter recently laboring to give birth. She had amazing control over her breath. Her doula helped her, reminded her to breathe in a way that would serve her and her birthing process. I marveled at her ability to focus, using her breath. What an amazing skill!

If this is not a skill you have developed yet, I encourage you to take note and follow these simple steps, so you too can enjoy the benefit of controlled breathing.

Here are five ways you can begin to practice the art of deep breathing:

1) Lie down on the floor and create a comfortable position with your head on a pillow and a bolster under your knees. Make sure the room is quiet. Set your timer for 5 minutes. Close your eyes and start to pay attention to your breath. Do not change it at this point. Simply notice the inbreath and the outbreath for 5 minutes. That's it!

2) Lie down on the floor comfortably, close your eyes and place your hands on your low belly with the tips of your middle fingers touching. Set your timer for 5 minutes. Breath into your low belly until you feel it rise. First notice it rising; then expand the low belly just a little bit. Exhale naturally and repeat until your timer goes off. Stay focused on the low belly and relax your shoulders as well.

3) On your comfortable floor position, close your eyes and place your hands on your rib cage with the tips of your middle fingers touching. Set your timer for 5 minutes. First breath into the low belly until you feel your belly rise; then expand the ribs and notice how the breath deepens. Notice how the ribs contract and the low belly contracts as you exhale and release any stress you might have in your body. Repeat until your timer goes off.

4) Sitting on a meditation cushion or some stacked blankets with your legs crossed on the floor, rest your hands on your legs or knees. Set your timer for 5 minutes and close your eyes. Breathe into the low belly, then the ribs and then bring the breath into your upper chest. Hold it for a count of three. Then notice the contraction of the chest, ribs and belly as you exhale. Hold the bottom of the exhale for a count of three as well. While you are breathing like this, constrict the back of your throat enough until you hear the sound of your own breath which resembles that of an ocean wave. Continue this breathing pattern and listen to your breath until your timer goes off. Notice how you feel after this lovely breathing exercise.

5) Next time you are sitting at your office desk, in your car or at the kitchen table, notice your breath. See if you can expand it while you are doing something else...like I am right now as I type this article. Practice this deeper breathing pattern as often as it comes to mind. Write a reminder on sticky notes and place them somewhere that will remind you to breathe deeper...in your office, in your car or in your bathroom or kitchen.

Deep breathing is a skill that can take you far during your empty nesting years. Practicing deep breathing regularly will be good for your mind, body and mood! It is in the practicing that we grow and develop into more skillful humans.

I often use some breathing exercise in my coaching. It helps to have a guide who has been practicing this skill for over 20 years.

If you want to grow, transform and create an impact in the second half of life, schedule a consult with me by clicking on the image below.