Relaxation
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Breath Awareness as an Essential Part of Health Healing
Breath awareness can improve your physical and emotional health in very dramatic
ways. Awareness of the breath seems too simple to be important, but ....
We can study one profound aspect of breath awareness by looking at our nervous
system. In the most simple terms, we have two types of nervous systems: a voluntary
nervous system that responds to our will and an involuntary nervous system
that automatically watches over the functions of the body.
Hormonal secretions are effected by both nervous systems, but it is the involuntary
system that mainly regulates hormones. Therefore, an imbalanced involuntary
nervous system is more likely to cause chronic ailments physically and emotionally.
The involuntary nervous system keeps us alive when we sleep, making sure we
breath and the heart keeps beating. While we sleep, the voluntary nervous system
rests. So when does this all important involuntary nervous system get to rest?
The answer seems to be that only when we consciously take over the act of breathing
for 12 - 24 minutes does the involuntary nervous system rest and re-balance.
And during this time, if we stop thinking about our breath for even a moment,
the involuntary nervous system rushes in to take over the breathing in order
to keep us alive. However, with consistent gradual training, all of us can
practice breath awareness in a manner that will provide deep rest to the body
and the involuntary nervous system.
We begin by allowing the breath to flow in and out of the nose exclusively.
The breath will become smooth, serene, and quiet. Gradually the flow of air
becomes slow, continuous and diaphragmatic. The upper chest and shoulders remain
quiet and still, while the abdomen pushes outward on inhalation and then gently
falls inward on exhalation. Later, we may even gently push in with our abdominal
muscles at the end of an exhalation to insure a full and complete exhalation.
To observe the flow of air, notice that at the tip of the nose, on the inside
of the wall dividing the two nostrils you will feel a sensation of coolness
on inhalation and a faint sensation of warmth on exhalation. Allow the mind
to focus on this sensation of coolness and warmth as the breath lengthens to
a slow gentle continuous flow of air. The air flow should be equal on breathing
in and breathing out. Start with a goal of inhaling for 8 seconds and exhaling
for 8 seconds, remember to always keep the breath continuous without a pause.
The slower you breath the easier it is to eliminate the natural pause between
the two different motions, inhalation and exhalation.
Within a week or two, it will be very natural to breath in this very serene
manner. Now we are ready to gather tremendous rest for our minds, bodies, and
the entire nervous system by consciously breathing 12 minutes twice daily.
This amount is based on one minute of proper breath awareness for each hour
of the day, thus a total of 24 minutes for the 24 hours of the day.
continued on next page
Keeping the head, neck and trunk of our body in straight alignment will further
enhance the comfort and rest of our body while we breath. It will take a few
weeks to be able to sustain 12 minutes without becoming distracted, gentle
persistence will help you overcome these distractions.
Everyone in your family can be taught to breath slowly and consciously with
breath awareness. The health benefits for our body and emotions increase over
the years with consistent practice.
Tips on Breath Awareness
• Inhale and exhale through the nose.
• Breathe smooth, slow, quiet & continuously.
• Keep your head neck and trunk in straight alignment.
• Notice the sensation of coolness on inhalation at the tip of the nose
and the sensation of warmth on exhalation.
•..Practice slow serene breathing with an initial goal of inhaling for
8 seconds and exhaling for 8 seconds. Later with medical guidance this capacity
can be expanded.
•..It is important to stay within your comfortable capacity. Do not strain
the breath.
•..Practice your breath awareness for 12 minutes twice a day or longer.
For your nervous system to get great benefits from this practice, strive for
consistent awareness of the act of breathing for the entire 12 minutes.
Systematic Relaxation - 61 Points
This is a systematic relaxation practice that induces
deep muscular relaxation.
If you would like to learn more, request the free Meditation eBook which contains the outline of this practice. Click here for the free Meditation eBook.
or...
You can get the instructional audio cassette which guides you through this exercise. Click here to get the tape.
