Simple 15 Minute Movement Routine for Relaxed Breathing
Feeling out of breath? Does your breathing feel irregular, erratic or perhaps tight?
Maybe you’re experiencing a sense of dullness, brainfog or general lack of energy?
If so, try the simple movements below to provide relaxation and release tension of breathing anatomy body areas. Easing muscular tension in the head, face, shoulders, arms, upper back, ribs and side body with movement raises your awareness of the sensations in these body areas and allows you to listen to your body and breath.
On a practical level, these movements immediately address any unconscious gripping, holding or clenching of your muscle tissues from habit and/or responding to stress. These movements when done regularly, and by further exploration of body- breath anatomy have the potential for many intuitive benefits. Feeling connected to the cyclical nature of your breath, and allowing it to happen naturally creates a foundation for enhanced vitality, mental clarity and energy balance.
A Few Facts About Breathing
On average, you breathe 20,000 times a day
On average, you breathe 13 pints of air every minute
Your respiratory system brings air to body temperature and provides proper humidity to air
Your respiratory system filters air to protect your body from harmful substances
Areas of the body involved in breathing process
Head: nose, mouth, throat, cervical vertebrae
Shoulders, collar bone, shoulder blades
Ribs, sternum, thoracic vertebrae
Diaphragm, lungs, trachea, bronchial airways
Although the above list details the anatomical parts most “in contact” with the process of air entering, being in the body and then exiting the body, breathing can be said to affect our entire body from head-to-toe. Breathing is a front of body as well as back body experience. Breathing also happens in the left and right planes of the body. In this way it is a 360 experience to our being.
The following movements give you an opportunity to bring your attention to the front, back, right and left sides of your body, as well as your head, legs and feet. This practice can be done in the morning to prepare you for your day. Alternatively, the practice can be done at night to settle your energy in preparation for sleep.
Savasana, with rolled blanket
Using a rolled blanket or beach towel, lie down in corpse pose with the blanket beneath your shoulder blades. This is a gentle, moderately intense back bend which opens the front body.
Stay in this position for 2 minutes.
To come out, bring the feet to the mat. And slowly roll to your left side and push yourself up. Prepare for following pose.
*If the blanket beneath the shoulder blades is too intense or causes discomfort in the low back., turn the blanket vertical and support the spine. Use a second blanket to support the head.
Side Bend -Supported
Beginning on your left side, lie on your left side body with a rolled blanket beneath left armpit and supporting the side ribs. Extend from heels to crown of head. Support head with left arm and extend right arm alongside right ear.
Breathe naturally for 1 minute, and then change to right side. Breathe naturally on right side for 1 minute.
This is like a side bend Mountain Pose but on the floor:)
Sun Breaths
Sit on your rolled blanket so that hips are slightly elevated above the knees. Sit in a comfortable cross-legged position. *You can also do this movement in a chair, if that is better for you.
Inhale, raise your right arm out to the side and up to ceiling. Exhale sidebend to the left. Draw 3 giant circles- counterclockwise- exploring the motion slowly, inhaling as the arm rises to ceiling, exhaling on way down. Switch direction of circles, three times. Inhale to rise up, release arms by side.
Repeat this movement on other side.
Neck Stretch
Begin with head in neutral position, close eyes softly.
Inhale and on exhale drop right ear to right shoulder. Breathe slowly 3 cycles of breath, feeling and creating space between the left shoulder and left ear. Inhale, lift head to neutral position.
Inhale and exhale drop left ear to left shoulder. Breathe slowly 3 cycles of breath, creating and feeling space open between right ear and right shoulder. Inhale to neutral position.
Inhale, and exhale drop the chin to chest. Breathe slowly 3 cycles of breath, sensing spaciousness along back of head, cervical spine and upper back area. Inhale to come up.
Finally, interlace fingers behind head and gently hug the cervical spine/ back neck area. Raise your chin and look up into sky. Breathe 3 cycles of breath, opening front of neck and relax in jaw.
Head, Neck & Face Massage
Bring your fingertips to the center of your forehead, gently press into your head and slowly pull the fingers apart to your temples. Continue pressing and making small circles on your head, tracing your hairline and going behind ears, back of head, back of neck, etc.
Buzz the lips! Get playful with yourself and don’t be afraid to vocalize. Make car or motorcycle noises! Go ahead and be a kid again! This exercise releases tension in lips, tongue, cheeks and jaw areas.
Finally, rub the hands together vigorously to warm the palms. Place the palms over softly closed eyes and take several cycles of breath. Feel the comfort and peace your hands provide to your eyes and face.
Practice 3-Part Breath, Dirgha Pranayama
Place one hand at your belly, the other hand at your heart. Sit up tall through crown of head. Relax in the shoulders, face, head and neck.
Inhale into lower lungs, feeling belly expand. Exhale.
Inhale into heart center, feeling chest expand. Exhale.
Inhale into collarbones. Exhale.
Combine the three breaths into one full breath. Inhaling to expand belly (count 1), then chest (count 2), then collarbone area(count 3). Feel the fullness of breath for 1 count. Release the breath at collarbone, heart center, and belly area contracting abdomen.
Repeat 3-Part Breath for five rounds. Release hands to lap when finished.
End the movement sequence by breathing a few moments with hands at heart center. Eyes open or closed.
-Namaste
There are many different ways to practice bringing attention to the breath. Indeed, observing the breath cycle can be a meditation. Practice softening your entire body and frame of mind. Breathing happens involuntarily. It is a unique , life-giving process. Breathe well. Be well.
References:
American Lung Association. “How Lungs Work.” https://www.lung.org/lung-health-diseases/how-lungs-work
Lung Health Institute. “What You Never Knew About Breathing: Fun Facts.” https://lunginstitute.com/blog/never-knew-breathing-facts/