Literally

Lately it seems like pretty much everyone is out talking walks. Even with the recent rain, it can feel so good to take a big breath and smell the spring air. But have you ever gone outside and taken a deep breath, only to realize that you'd been taking shallow breaths beforehand? That’s happened to me countless times, and I actually try to breathe deeply.

Particularly in times of stress, we can find ourselves defaulting to chest breathing without even noticing it. These quick, shallow breaths are a common feature in today’s world; compared to earlier times, most of us are rushed, harried, and often sedentary. And we are probably even more prone to chest breathing at this trying time.

Deep belly breathing not only helps to strengthen our respiratory muscles, but it can calm our racing minds. We need both a strong respiratory system and a calm mind to help us deal effectively with the world we live in now.
 
             (Photo credit: Susan Keyser)
Deep breathing is also a way to build more relaxation into our days, and don’t we all need that? As a way to dial down the dread, shut out the news for a time, and feel more grounded and centered, we could all benefit from practicing deep, diaphragmatic breathing every day. It’s easy to do. Just lie on your back and place one palm low on your belly and one high on your chest. Now breathe in slowly to cause the belly — not the chest — to rise. Count to yourself while you breathe in until your belly and lungs are filled. Hold the breath for a count or two, then start counting over as you slowly breathe out until your belly flattens and you feel that all the air is out. Count at the same pace, and try to exhale for a least a few more beats than your inhale. Pause for a couple of counts, then repeat. The key is to breathe slowly and steadily, to make sure that it’s the belly rising and falling, and to pause briefly at the end of each inhale and longer exhale.

Take at least four to six deep belly breaths each morning to start your day. You could do it before you even get out of bed. One you’ve learned the technique, you can easily practice diaphragmatic breathing throughout the day, from any position.

Over the next few days I’ll have some more to offer about breathing and mindfulness. But here are a few resources to get us started. The first is a link to a short Mayo Clinic article, “Decrease Stress by Using Your Breath.” It explains more about breathing and breath practices, and describes the deep breathing exercise in more detail. Although the article was written in 2017, it directly applies to what we’re all going through right now. It’s a 5-minute read that can help you have a better day today. Deep Breathing for Stress Reduction

The second is a link to “Why is Everyone Telling You to 'Take a Deep Breath?,’ " a brief article on Headspace, one of my favorite mindfulness/meditation resources. While it’s coming at the topic from a different discipline, I find the information accurate, accessible, and helpful. Take a Deep Breath

And finally, as you may recall, Carl and I are continuing our yoga practices here at home by tuning in each weekday for a Zoom class with Tara Atkinson, our regular yoga teacher from our gym. Tara has expertise in mindfulness, and she's a gifted teacher of that practice in conjunction with yoga. Tara Atkinson Yoga Her gentle Hatha class yesterday was so perfect for my purposes here that I asked her if I could share a video recording of it with all of you. If you’ve never tried yoga before, this would be a great opportunity for you to give it a go. This class is slow-paced, and Tara explains everything carefully and offers alternatives for those who might not be able to do a given pose. You don’t need a yoga mat; you could do these poses on your floor with just a folded bath towel to put under your knees. But whether you do the yoga or just listen to the recording, you will be guided to breathe more deeply and to practice mindfulness, and you will learn more about the importance of emotions in navigating the challenges we face. The entire video is a little less than an hour. [NOTE: THIS LINK HAS EXPIRED.]

We will get through this, dear ones, one day at a time. It will be easier if we can breathe deeply and practice mindfulness along the way. Take good care, and stay healthy. If you’d like to join our daily yoga class, just let me know and I’ll send you information and the Zoom link. We do gentle yoga Mondays, Tuesdays, and Thursdays and flowing Vinyasa on Wednesdays and Fridays from 9-10 am Pacific time.

Until tomorrow, Namasté.
Love,
Nancie/Mom/Mimi/Grandma

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