The Power of Breath

“Deep breath in…hold…2…3…4”

My mind turns from a beehive of activity to a vision more in line with honey oozing slowly from a honeycomb, sticky and creeping. I focus my breaths with the instructor’s guidance and feel deep cleansing breaths enter through my nose and course to the base of my lungs, pushing my diaphragm down and raising my abdomen into a rounded swollen hilltop.  Then in reverse. My abdomen slowly descends, and the breath rushes out through my mouth with an audible hum.

To be honest, by the end of the 50-minute meditation my mind was again buzzing with to-do lists, ideas for novels I may never write, and plans to order spirulina on Amazon when I get back to my room. That’s what a wellness retreat does to you… (Spirulina is an algae-based powder rich in antioxidant powers but really, I am just fascinated by its deep turquoise color!)

But here is the point-

Retreats are nice, but you don’t have to spend 50 minutes with an instructor to get the benefit of deep meditative breathing.  

Studies have shown that even 5 minutes of deep breathing can significantly lower blood pressure and blood glucose, activate the parasympathetic nervous system (“rest and digest”), release muscle tension, and lower stress levels. This practice is something you can do while coffee is brewing, in your car, on lunch break, or before getting ready for bed. Practice it in situations you know are triggering for you (road rage, before a staff meeting, or when your kids are on your last nerve). You’ll be surprised how much better you feel.

Box breathing is great for beginners:

1.     Breathe out slowly, releasing all the air from your lungs.

2.     Breathe in through your nose as you slowly count to four in your head. Be conscious of how the air fills your lungs and stomach.

3.     Hold your breath for a count of four.

4.     Exhale for another count of four.

5.     Hold your breath again for a count of four.

6.     Repeat for three to four rounds.