Breathing Space: Discovery Exercise 1 of 12

I am embarking on a breath-work journey for positive personal transformation, inspired by a book I recently picked up at the library: Breathing Space by Katrina Repka and Alan Finger. My main intentions for doing breath-work are: to increase my sense of peace and well-being, learn more about my self and what I am going through (specifically in the areas related to food, eating, body-image, self-worth, and self-esteem), increase oxygen in my body, pain relief (sore muscles from exercise), and to observe my mind and ego at work.

Please join me on this journey of self-discovery through breath work if you are intrigued; there are so many benefits !

Here are 18 benefits of breathing exercises (from onepowerfulword.com) :
If you are already convinced, scroll past these to get to the exercise!

1. Breathing detoxifies and releases toxins
2. Releases tension
3. Relaxes the mind/body and brings clarity
4. Relieves Emotional Stress

5. Relieves Pain
6. Massages your organs
    The movement of the diaphragm during the deep breathing exercises massages the stomach, small intestine, liver, and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improve circulation in them. Controlled breathing also strengthens and tones your abdominal muscles. 
7. Breathing increases muscle
8. Strengthens the immune system
9. Deep breathing improves posture (and visa versa!)
10. Improves quality of the blood
11. Increases digestion and assimilation of food
12. Improves the nervous system
13. Strengthens the lungs
14. Makes the heart stronger.
15. Assists in weight control
16. Boosts energy levels and improves stamina
17. Improves cellular regeneration
18. Elevates moods and combats physical pain

Breath Focus 1: DISCOVERY
"If you practice this exercise every day for two weeks, you will soon be more aware of your breathing patterns. You will find that they may change according to the time of day and your emotional state. The exercise can be done whenever you like: try experimenting with it at different times of the day. By studying the breath, you will learn to identify when you breathing is not working to your best advantage. This self-study (svadyaya in Sanskrit) is the essence of the yogic practice; through svadyaya you can begin to identify the patterns and tendencies that are keeping you bound up inside, and find the freedom that is yoga. As you practice with the breath, you will experience changes particular to you: they might be subtle at first, and you may not notice them immediately, but the more you practice, the more control you will gain over your breathing - and eventually over your life. The breath is a powerful tool. If you have not worked with it before, be prepared to experience some unusual side effects: as the breath moves inside you for the first few times, you may become emotional. Or you may simply fall asleep. Your body is responding. Big changes are coming. The journey is just beginning."

Because I love you so much ;) I have recorded the exercise so that you may simply play it back, listen to me giving the instructions, relax, and enjoy! If you prefer to read along, I have also typed out the instructions below.

(Almost all breathing techniques in yoga are done through the nose. If you are stuffed up, you can do this exercise with your mouth slightly open.)

Copy & Paste this link to listen to this exercise: http://soundcloud.com/sofiakovalenko/breath-exercise-1-discovery

Time: 10-15 minutes
Props: (optional) Bolster, Pillow, Eye Pillow

1. Find a quiet place, free from distraction. 

2. Lie down on your back. If your lower back feels sensitive, bend your knees (you can place them over a bolster or pillow, if you have one handy.) 

3. Close your eyes, and if you like, place and eye pad over them.

4. Start to breathe in and out through your nose, becoming aware of your breath. Without judging it in any way, notice how the breath moves in your body. Where does it begin and end? Is it fast or slow? What pattern does it make as it enters and leaves?

5. Notice the composition of your breath. Is it smooth and even? Short and choppy? Deep or shallow? Hard or soft? When you inhale, does your torso expand or contract? What happens when you exhale?

6. If you become aware at any point that your mind has wandered, gently draw your attention back to the breath.

7.  Now place one hand on your belly, and one hand on your chest. Bring your awareness to your chest. Do you feel your breath expanding both your chest and upper back as you breathe in? Do your ribs also flare out to the sides? Are there any areas where your breath is unable to move freely?

8. Bring your awareness to your belly. As you breathe in, do you feel the front of your belly lifting? Do you feel the breath causing movement in your lower back? What about your pelvic floor: can you feel it moving with your breath?

9. Are there any other descriptions of your breath that come to mind? Feel free to be creative.

10. Take a few minutes to continue your exploration, then slowly and gently roll to one side and come back up to a seated position.

In-JOY!


Personally, I plan to do this exercise 3 times a day for the next 2 weeks: once upon waking, once mid-day, and once right before bed. I will update the blog about any insights, revelations, and realizations I have and I encourage you to do the same in a journal, a blog, or just consciously think about what experiences you have during these first few weeks of Discovery.

For even more inspiration and mind-body-heart integration, go ahead and to do this yoga podcast, seriously, it is worth it! 

http://friendlyuniverseyoga.com/wp-content/uploads/HolyHips.mp3
For more amazing podcasts, visit www.friendlyuniverseyoga.com

Then, watch this amazing TEDx talk by yoga teacher Shannon Paige:

Love, peace, and awareness,

Sofie K.