The act of breathing is so natural we often take it for granted; I know for sure that I did for many years. Over the last three years of my life I have come to really appreciate the act of breathing in a way that has made a difference in how I approach every day of my life.
I remember the first time I was really aware of my breath in a way that it consciously made a difference. It was about 3 years ago when I was taking a yoga class and I was in the head to knee pose called Janu Sirsasana intending that my head touch my knee while reaching for my left foot. I’d been taking this yoga course for a while and progressively had moved closer and closer to my toes, so much so that I could actually grab my foot. The ability to touch and then hold the bottom my foot took a couple of months to accomplish. On this particular day something different happened. I was looking at my knee, deep in this forward bend, holding my left foot, and I could hear the instructor softly and encouragingly saying, “breathe into the pose, allow your breath to take you more deeply, more gently into the pose, stretch yourself just a little further”. In that moment, my nose touched my knee, and I remember a welling up inside me, and thinking to myself, “My nose is touching my knee… for the first time in my adult life I am having face to knee contact!” As the tears welled up in my 51 year old eyes, I thought… “Wow! If I can do this, what else could I possibly do?” This accomplishment was a first for me, and all I had to do is simply BREATHE into it.
Around that time in my life I had begun to meditate regularly as well, which also calls for breath awareness. In learning to focus on my breath and the flow of it into and out of my body, I started to realize how different I felt as my breath slowed down. I became more relaxed, and a more settled peaceful feeling came over me, all by simply slowing down my breath! I found this interesting and I loved these wonderful side effects. Many times this relaxed peaceful feeling would carry into daily activities.
I’ve come to rely on breath awareness to assist me in moments of stress and challenges. “Just Breathe.” I say to myself and I recall that special time on the yoga mat and I hear my instructor’s voice softly saying, “Just breathe into the pose”, softly, gently…. just breathe into the pose” and I think … “Yes, Donna, just breathe into it… that’s it…just breathe.” And I find myself immediately feeling more peaceful, more clear in my thoughts and I am able to approach the physical or emotional challenge from a much calmer state of mind. I also find when I am more focused without mental friction I am more open to receive; solutions come more easily and very often I even see the blessing in what originally felt like frustration or irritation.
Today, I am fortunate to teach others how to create more balance and harmony in their lives and I’d love to share with you one of my favorite breathing exercises called Ujjayi Breathing, also known as ‘sounding or ocean sounding breath’. If you follow the simple steps below so you can begin to experience the healthy benefits of breath awareness. Ujjayi breath is known to clear and calm the mind, balance the heart rate, increase mindfulness and reduce internal heat caused by frustration or irritation.
Here are the simple steps:
1. Sit comfortably with your spine erect, or lie down on your back. Begin by taking a long, slow, and deeper than normal inhalation through your nostrils.
2. On the exhalation, slightly constrict your throat muscles so as you breathe out it sounds as if you are snoring. The outflow of your breath is through your nose with your mouth closed. The result is that you should sound like “Darth Vader”.
To get the hang of this practice is to first exhale the “haaah” sound with your mouth open…imagine you are fogging up a mirror in front of your mouth. Now make a similar sound with your mouth closed, directing the outflow of air through your nasal passages. This should result in the desired breathy snoring sound. Once you have mastered it on the outflow, imagine you are fogging up a mirror in the back of your throat as you inhale gently constricting your throat.
It is very simple really and the beautiful thing is that whether or not you don’t have to practice yoga or meditation to reap the healthy benefits. Just relax and breathe easily and notice the changes your awareness on your own breath brings into your life. While you practice this simple exercise take a moment to look around you and enjoy your surroundings, acknowledging how much you are a part of what is happening around you.
When you start to become more aware of the simple things you may find that in that moment you realize what a gift life is, and you can more fully enjoy the present moment of what life presents to you.
So the next time you find yourself in a state of confusion, anxiety, frustration or irritation whether in the office, on the road or at your local super market, etc. give yourself the gift of Ujjayi breathing! Happy Breathing!
Donna Visco is the author of Divine Spark that is you – a compendium of simple truths, she is a Teacher of Meditation, Yoga and How to Live Life Fully Expressed, as well as a Pranic Healer.
Her unique presentation style is a combination of passionate belief and earthy inspiration. Donna LOVES seeing the lights in peoples eyes TURN ON when the realize that they CAN create the life they desire! She is co founder of Joyful Evolution facilitating live seminars in the United States, she is also a co founder of Building Momentum which provides a teleclass environment program with her two partners, Jennifer Connell and Laura Nash.
Her passion and dream is to get her message out there however she can. She believes Life is a party, a gift, an amazing experience, and feels it’s important to make sure we invite everyone to really see it for what it is!
Donna has Yoga, Meditation and Perfect health Certifications from the Chopra Center in California.
