Waiting to Exhale

"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."
Andrew Weil, M.D.


Let’s focus on our breath now
Take three deep breaths…
breathing in through your nose, releasing through your mouth…
One…two…three…

I do this constantly. No, really…all the time.

I repeat this in class, in circle, before an intuitive reading, during a hypnosis session & yes, even a reiki session. While I repeat it, I do it myself.

Taking a breath, noticing our breath is one of the most basic and most necessary balancing, connecting & relaxing things we can do. The breath leads us to relaxation, deeper focus and even super-delicious orgasms! Its easy, you can do it anywhere and by God! Its still free!

So why are we still holding our breath?

Habit, perhaps fear or simply the “habit of fear.” Fear of feeling too much, fear of losing control. Fear of having to deal with what we are feeling. Fear of not dealing with what we are feeling. Fear seems to back us into a no-win situation.

Quick check, are you holding it now? Do you breath up high in your chest, shallow breaths…only allowing yourself “oh so much air?” Do you avoid breathing deeply, worried your stomach might stick out? In our image-obsessed society breathing so deeply as to have your diaphragm expand is unseemingly to many.

Sometimes we feel that if we control our breathing we can control our feelings, our thoughts and the truth is yes, we can. The problem is that we aren’t using it correctly. Instead of grounding ourselves and connecting to our mind, body & spirits thru the breath, we are often using shallow breaths to disconnect and escape what we are actually feeling. If you get into a pattern of this you may find a sense of watching yourself from the outside, sometimes a sense of panic and you’ll find that anxiety arises. What’s the solution? Breathe deeply please…now.

Take a moment each day, on the train, at your desk to just breathe low in your belly, allow your eyes to close and observe that feeling. There’s nothing to do but breathe, in and out. That’s it, don’t wait to exhale just breathe...


The Relaxing Breath Exercise recommended by Dr.Weil

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

* Exhale completely through your mouth, making a whoosh sound.
* Close your mouth and inhale quietly through your nose to a mental count of four.
* Hold your breath for a count of seven.
* Exhale completely through your mouth, making a whoosh sound to a count of eight.
* This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth.

The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

How does it feel? Please feel free to share : )