Optimize Your Everyday Breath for Better Health [Empowering Breath Series #3]

I'm a big believer in the power of your breath to enhance your mental and physical well-being. This is essential as you work on your big dream and goals. 

Did you know that on average, you take about 22,000 breaths a day? It's a staggering number, yet we seldom pause to consider if we're truly optimizing this fundamental act. Throughout our lives, we may unknowingly adopt poor breathing habits, and their cumulative impact can be far-reaching and complex.

So, rather than focusing solely on sporadic 30-minute breathwork sessions (which of course I love too), I want to invite you to first invest in refining your everyday breath. 😊 BTW, I still work on this and I've been studying breathwork slowly for years. But the payoffs keep compounding, so it is worth the effort.

Let's dive right in.

If you find yourself doing any of the following while breathing, then this short blog is tailor-made for you.

Here are 5 signs of sub-optimal everyday breathing patterns:

• Mouth: Do you predominantly breathe in and out through your mouth?

• High: Are you accustomed to breathing into your upper chest, lifting your shoulders with each inhale?

• Fast: Do you tend to take rapid breaths, surpassing 12 breaths per minute?

• Noisy: Can you hear your breath in some shape or form?

• Choppy: Does your breath feel irregular or broken up in any way?
   

Recognizing these signs is the first step towards optimizing your everyday breath for better health.

Here's what healthy, functional breathing looks like:

• Nose: Breathe in and out through your nose.

• Low: Direct your breath down into your lower ribcage and let it expand in every direction, including your belly.

• Slow: Aim for a pace of fewer than 12 breaths per minute. (< 12 breaths / min)

• Silent: Your breath should be nearly imperceptible.

• Smooth: Cultivate a rhythm that is steady and consistent.
   

I like how my teacher, Campbell Will, phrases the experience: "Imagine pouring water into a glass. The water must fall to the bottom before it begins to expand outwards and upwards. Your breath should mimic this. Draw the breath to the base of the belly, then feel it radiate outwards — forwards, sideways, and even backwards — and upwards. Sense the breath gently expanding the lower part of the ribcage as it ascends through the lungs. Finally, let the breath graze the top of the lungs (under the collarbones) without any engagement from the neck or shoulder muscles. Pause briefly, floating at the crest of the inhale, before you allow the exhale to commence. Guide the breath out with gentleness, promoting a sense of relaxation. Towards the end of the exhale, gently draw the belly towards the spine and softly engage the pelvic floor, gently 'squeezing the air out.”

By adopting these principles, you'll embark on a journey towards more mindful, healthful breathing. Remember, the smallest changes can lead to profound improvements in your well-being. We can rarely change habits overnight, so start by practicing a few minutes a day and build up slowly for lasting change. Reach out if you have any questions or would like support in improving your breath and mental well-being.

Rooting for you and your well-being.