Vidyamala’s online course, Mindfulness for Women, starts on March 1.
Breathing correctly can be instantly beneficial because when we face stress and pain – whether it’s mental, emotional, or physical – our instinct is to hold our breath. Try this simple exercise:
Make a fist with one hand. Notice what happens to your breathing. You’ll likely find that you’re holding your breath. Now, imagine breathing into the fist. You’ll probably feel it beginning to relax.
This fist represents any type of stress or discomfort. When we’re not mindful, we automatically tense up and hold our breath in response to life’s pressures. This creates a vicious cycle of tension, breath-holding, and more discomfort, potentially leading to physical symptoms like headaches, neck tension, back pain, and digestive issues. Paying attention to your breath and consciously directing it into areas of tension can gradually ease stress and soften the discomfort.
Breath holding can appear in various forms such as shallow breathing, over-breathing, or simply not breathing adequately. For instance, while working at a computer, we often breathe as if we’re in a constant state of fight-or-flight, leading to hormonal imbalances. This phenomenon, sometimes called ‘screen apnea,’ mirrors sleep apnea, where breathing pauses during sleep. In this case, it leads to shallow or infrequent breathing, which negatively impacts our health.
You might feel constant pressure, perhaps at work, or suffer from poor posture and ergonomic habits, sitting hunched for hours. Or maybe you’re just craving a break! These situations can all contribute to disordered breathing patterns.
Breathing is the most crucial function we perform, influencing our heart rate, digestion, blood pressure, and musculoskeletal system. Consciously changing how you breathe using mindfulness and awareness is a powerful way to support your body’s physiology. It can significantly improve your health, reducing headaches, easing shoulder pain, and strengthening your core.
How are you breathing right now? When stressed, we often don’t fully exhale. Try this exercise:
Place a green dot somewhere you’ll see it regularly, like around the house or on your computer screen. Every time you see the dot, take a moment to breathe out. Relax your jaw. Inhale through your nose and exhale through your nose. Pause. Let your next breath flow naturally, like a wave gathering in the sea before it reaches the shore. Breathe in and then out completely. Repeat this a few times.
Vidyamala’s online course, Mindfulness for Women: Declutter Your Mind, Simplify Your Life, Find Time to ‘Be’, offers more insights and starts March 1.