Deep breathing for meditation and physical performance.

Mindful breathing is a simple, yet powerful, practice. Deep breathing energizes: it fills us with oxygen and helps to circulate it through our bodies. Full breathing gives postural support and eases the pressures on back and neck muscles.

Tension-holding patterns inhibit us from breathing fully. Short, rapid breathing is one sign of acute stress. Shallow, constricted breathing is a sign of chronic tension. On the other hand, breathing that is mindfully directed into an area of tension can facilitate release.

Attention to breath is an effective way of putting us into the “present moment.” When we get caught up in the stress of what has been in the past or what might be in the future, our breath can bring us into the moment “right now” in which we can accomplish what we need to do.

Full breathing is initiated by the diaphragm. The diaphragm is a muscle situated along the bottom edge of the ribs, over the stomach, spleen, and liver and under the heart and lungs. In its resting position, the diaphragm has a dome-like shape over the lower, internal organs.

When the diaphragm contracts, it flattens downward, pressing on the organs below and causing the lower, abdominal area to expand slightly. This action opens space for the lungs to expand above. The expansion of the lungs creates a vacuum that draws air in to fill the lungs from bottom to top. As the lungs fill, the rib cage lifts and expands to accommodate more air.

To exhale, the diaphragm returns to its domed shape, pushing air upwards out of the lungs. This is aided by the elasticity of the lungs and the intercostals muscles of the ribs returning to their resting positions. Flattening the abdominal inward, or back toward the spine provides a deeper exhale and gives postural support during activity.

Deep breathing can be practiced as a meditation in itself and as an aide to physical performance.

To practice deep breathing as a meditation, sit upright on the front edge of a chair with your hands resting on your thighs. Let your elbows feel heavy, drop your shoulders, and imagine there is a string attached to the top of your head drawing your spine gently upright. Relax the muscles of your face, roll the tip of your tongue up to touch the roof of your mouth, and put a subtle smile on your lips. These postural cues put your body into a position for maximum relaxation and alertness.

Center your mind into lower abdomen. Allow your breath to become slow, deep, and soft. As you inhale, allow your lower abdomen to expand slightly and feel as if you are filling up with air from your lower abdomen and lower back upward. Reread the explanation of breathing above to get a feeling for what is happening in your body.

As you exhale, allow the abdomen to relax inward and empty out.

As a meditative practice, simply observe the breathing process for 5 minutes or more. Do not force your breathing, observe it without interfering. Whenever any thoughts arise that distract you from your focus, let those go, and gently return your attention to your breath. Return to your breath as many times as you are distracted. With practice, this will become a means of entry into deep relaxation.

To use deep breathing to enhance physical performance, practice the deep abdominal breathing method during all physical activity. Inhale and expand, exhale and contract the abdominals inward. This will give postural support for strength training moves and give your body more oxygen for aerobic activity.

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