More often than I’d like throughout the day, I find myself breathing shallowly. I’ve been trained to take full breaths. That is, diaphragmatic breaths that moves air in and out of my lungs thoroughly and effectively.
There’s a slew of research demonstrating the benefits of taking proper, deep breaths. From reducing cortisol (stress hormone) to the fact that your brain utilizes 20% of oxygen, to bringing a chaotic mind into the calmed present, there are so many uses for breathing deeply.
More broadly, there’s such an importance on building a relationship with your breath.
Connecting with it, slowing it down, understanding when it’s subconsciously held, or engaged in shallow breathing.
To connect with it requires some strategies, tactics, and conscious practice.
But the question is, once you’ve tapped in to your breath, what do you do?
How do you leverage this connection to your breath?
Awareness of subconscious changes like holding your breath/shallow breathing allows you to identify that which triggers your fight or flight reactions, your primal responses to situations that trigger activity in your amygdala.
Did you hold your breath when you first walked into your boss’s room? Before giving a speech to a full room? In front of an attractive man/woman you like?
By tapping into your innate sensory reaction, you can identify areas to improve your confidence in.
Further, your breath can act as a reminder to take a few extra moments to relish the moment, to practice gratitude as you pause and live within the warming embrace of this deep breath.
Perhaps most importantly, how do you tap into your deep breath and practice it more?
The beauty of the situation is that a deep breath begins not with the inhale, not with what is typically considered the “breathing” part of taking in air around you. Rather, a deep breath begins once a full exhale has completed. The deep breath will just come naturally.
Try it now.
Did you notice? It is a shallow exhale that causes almost all shortness of breathing, for there’s no room for the air to go into, but when there’s emptiness, it’s natural to fill the lungs with deeper breaths.
So begin breathing deeply by exhaling completely.
Consider this the next time you find yourself stressed or in a situation wanting to relax, pause, or practice gratitude.
A deep inhale can begin only after a deep exhale.
So exhale.
And enjoy the ensuing benefits.