Just remember to Breathe

 

This is something more personal to you than your name. Ninety-nine percent of us aren't even aware of it yet our physical health and emotional well-being, even our longevity, depends on it. Can you guess what it is?
It is our breath. 

I didn't realize the importance of breath until I read, "Think like a monk" by Jay Shetty.
He says, "We hold our breath when we’re concentrating, and we take shallow breaths when we’re nervous or anxious. But these responses are instinctive rather than helpful, meaning that holding your breath doesn’t help your concentration, and shallow breathing makes the symptoms of anxiety worse."
We can ease stressful or discomforting situations using our breath. We just need to take deep, full breaths. In the modern world, many people continuously over-breathe. Typical characteristics of over-breathing include mouth breathing, sighing(Oof), and taking large breaths before talking.
When the brain is under pressure, our body is eager to keep us alive by increasing  our breathing rate. When there are insufficient levels of carbon dioxide in the blood, the red blood cells cannot release oxygen to nourish the tissues. This is known as the “Bohr Effect.” Three minutes of shallow, chest breathing to drastically reduce oxygen levels in the brain and heart muscle. The body compensates for this by raising the blood pressure and increasing the heartbeat. 

Years of breathing poorly can bring about a whole host of physical and emotional symptoms. Carbon dioxide impacts metabolic processes and energy levels. It determines how the body utilizes vitamins and enzymes. Low levels of carbon dioxide make us overreact in frustration to situations beyond our control.

With adequate carbon dioxide in our blood, we can do more exercise without feeling out of breath. We can accomplish more on our to-do lists, and remain calm and centered even when we’re running to catch a flight at a busy airport. 

The Ancient way of breathing:
 Yogic breathing is called ‘pranayama.’ Pranayama means “to control the breath” or “mastering the life force.”
 According to ancient texts, the nose is the proper instrument for breathing rather than the mouth and breathing should be abdominal breathing in a slow and rhythmic pattern, rather than chest breathing.  
 translated quotations from Hatha Yoga Pradipika:

“Respiration being disturbed, the mind becomes disturbed. By restraining
respiration, the Yogi gets steadiness of mind.”
“So long as the (breathing) air stays in the body, it is called life. Death consists of passing out of the (breathing) air. It is, therefore, necessary to restrain the breath.”

The Modern technique of breathing 

Sit with your back straight. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there throughout. You will be exhaling through your mouth around your tongue 

•  Exhale completely through your mouth, making a whoosh sound. 
•  Close your mouth and inhale quietly through your nose to a mental count of four.  
• Hold your breath for a count of seven.      
•   Exhale completely through your mouth, making a whoosh sound to a count of eight. 

 This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
 
This exercise relaxes your nerves. Do it at least twice a day. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths.
If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever you are aware of internal tension. Use it to help you fall asleep.