Ever wondered why there is such an emphasis on the breath in Yoga and Mindfulness Training ? Below are just a few of the benefits :
THE IMPORTANCE OF DIAPHRAGMATIC BREATHING
Key Benefits
- More room to move
- Brings more awareness to body
- Increases attentional skills
- Decreases the minds many preoccupations
- Feeling of options vs feeling of being contracted ?
- Promotes rest digest
- Calms and centers the mind
- Vagal toning
Liza Varvogli and Christina Darviri in their article : Stress management techniques – evidence-based procedures that reduce stress and promote health describe :
Diaphragmatic Breathing
The natural act of breathing has been used as a means of relaxation intuitively, has been traditionally part of different yoga traditions and is now incorporated in many relaxation programs.
Method/Pathophysiology: Diaphragmatic breathing, or abdominal or belly or deep breathing is marked by expansion of the abdomen rather than the chest when breathing.
Diaphragmatic breathing is defined as a manipulation of breath movement, contributing to a physiologic response characterized by (a) the presence of decreased oxygen consumption, decreased heart rate and blood pressure, and (b) increased theta wave amplitude in EEG recordings, increased parasympathetic activity accompanied by the experience of alertness and invigorating.
It is hypothesized that voluntary slow deep breathing functionally resets the autonomic nervous system through stretch-induced inhibitory signals and hyperpolarisation currents propagated through both neural and non-neural tissue which synchronizes neural elements in the heart, lungs, limbic system and cortex
A great way to experience the above benefits is to book end your day with a Three Minute Breathing Space and then add a minute each day. (Below you will find a link to some free downloads to practice anywhere anytime)
For those of you who are interested in the Full Sutra on Mindfulness of Breathing , one of my most loved practices Ive shared it below
Enjoy
Namaste
Tammy
Discourse on the Full Awareness of Breathing
–Anapanasati Sutra
1.Breathing in a long breath, I know I am breathing in a long
breath.
Breathing out a long breath, I know I am breathing out a long breath.
2.Breathing in a short breath, I know I am breathing in a short breath.
Breathing out a short breath, I know I am breathing out a short
breath.
3.Breathing in, I am aware of my whole body. Breathing out, I am aware of
my whole body.
He or she practices like this.
4.Breathing in, I calm my whole body. Breathing out, I calm my whole body.
He or she practices like this.
5.Breathing in, I feel joyful. Breathing out, I feel joyful.
He or she practices like this.
6.Breathing in, I feel happy. Breathing out, I feel happy.
He or she practices like this.
7.Breathing in, I am aware of my mental formations. Breathing out,
I am aware of
my mental formations.
He or she practices like this.
8.Breathing in, I calm my mental formations. Breathing out, I calm my
mental formations.
He or she practices like this.
9.Breathing in, I am aware of my mind. Breathing out, I am
aware of my mind.
He or she practices like this.
10.Breathing in, I make my mind happy. Breathing out, I
make my mind happy.
He or she practices like this.
11.Breathing in, I concentrate my mind. Breathing out, I
concentrate my mind.
He or she practices like this.
12.Breathing in, I liberate my mind. Breathing out, I liberate my mind.
He or she practices like this.
13.Breathing in, I observe the impermanent nature of all things (dharma) .
Breathing out, I observe the impermanent nature of all things (dharmas).
He or she practices like this.
14.Breathing in, I observe the disappearance of desire.
Breathing out, I observe the
disappearance of desire.
He or she practices like this.
15.Breathing in, I observe the no-birth, no-death nature of all phenomena.
Breathing out, I observe the no-birth, no-death nature of all phenomena.
(*can modify to suit language / meet students where they are at)
He or she practices like this.
16.Breathing in, I observe letting go. Breathing out, I observe letting go.
He or she practices like this.
(As adapted from Plumb Villiage/ Thicht Nhat Hanh)
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