more musings on breath-sighing and yawning

Managing oxygen level through the breath is one of the recent themes. Using the exhale as a means of relaxing tension is a constant theme. On this same theme managing pain using the breath, oxygen level, and relaxation becomes possible.

Yawning relaxes the jaw, and is a spontaneous contraction of the diaphragm that brings in more breath. Sighing extends the exhalation and relaxes the jaw neck and diaphragm. These are your bodies natural regulatory processes for too much or too little oxygen.

Try the following breathing exercise if you constrict your breath by tension or are used to breathing shallowly due to pain or tension, or if you yawn when you do yoga or other physical activities. This may be your bodies natural response to not getting enough oxygen because of tension and/or shallow breathing.

Start by sitting in a comfortable position, on the flour, in a chair, or lying on your back. Observe your breathing. Become aware of the way your body breathes itself. Take note of how deeply or shallowly you breathe...without judgement. Just take the first several breaths to observe with curiosity, equanimity, compassion. Observe the length of the exhalation in relationship to the inhalation.

Next allow yourself to inhale and drop your jaw making a whispered "ha" throughout the entire length of the exhalation. You can make a sound like the ocean or pretend you are trying to fog a mirror. You may want to put your hand a few inches in front of your mouth to feel the heat of your breath. Dont try to open your mouth wide just let your jaw be heavy. Focus on how heavy your jaw is or imagining sand flowing from your upper palate through the hinge in the jaw to your increasingly heavier lower jaw. Control the exhalation for a long expelling of all the air like a sigh. Exhale fully all the air from your lungs and then allow yourself to inhale. Exhale 3 times in this way and then again observe your breathing and observe how you feel. If there is any light headed or dizzy feeling, observe. Observe how your body deals with it. If there is more or less tension in the process of your breath observe...without judgement.

Repeat for 3 more breaths and observe, 2 more times to start. Increase or practice again throughout the day or when you notice your jaw neck and shoulders are tense or you are shallow breathing. To further tone your diaphragm to gain control over your exhalation, practice also making a hissing sound-an "s." Try to make the sound consistent throughout the entire exhalation and until you have to breath in again. Dont forget to observe after every 1 to 3 breaths and when you are finished your breathing exercises.

Breathing in this way creates the following benefits:

Relaxation in the jaw neck and shoulders
Deepens the breath and allows more oxygen for previous shallow breathers
Allows more oxygen by expelling all old air making way for more new air
Begins to tone the diaphragm by consciously extending the exhalation
Teaches a relaxed full exhalation process to your body

prana sanskrit life force, vital energy, breath, spirit

ayama sanskrit extend, control, lengthen

Pranayama is the means by which we gain control over the flow of energy or life force in our bodies. Prana is sometimes translated as breath, but it is the life force in the blood and other bodily functions as well. It is similar to Qi in Chinese medicine and martial arts practices. It travels through the nadi's-subtle energy channels that connect to the chakras. The body breathes. I like the definition of extending the life force rather than controlling the breath or energy because trying to control an autonomic process may be impossible or even damaging where as learning how to extend life by living and breathing more healthily is wise.