Intentional Breath

As layers of perspectives, mysterious microorganisms, and immense seas surface, our world’s connectedness continues to bring about profound questions. Are we okay? We adjust and overcome our own fears and adapt to our ever-changing society, then something greater comes along to evoke even more separation than history itself. One silver lining of the SARS-CoV-2 virus invading our body systems on a cellular level is a pronounced universal awareness of how precious life is, and the opportunity to embrace and support our miraculous human race.

Emphasis on breath is one essence of life in which we can be empowered to expand. Each of us – on average – have a total lung capacity of 6 liters, yet many of us shy to the importance of exercising that depth and volume through deep breathing. Every inspiration invites freedom in harmony followed by the exhalation of surrender. We can also engage in an active breath which pulls the diaphragm downward and the ribs outward to the sides, then and as air expels, muscles hug inward toward the spine – swelling in and out like the waves of the sea upon shore. Conscious and fluid breathing helps the lungs work more efficiently and supports the mind-body connection by infusing the cells with oxygen, creating space, and balancing the circadian cycle of sleep and wakefulness.

By visualizing and experiencing a sensation of healing within through mindful breathing practices, we can then transform that energy outward into areas around the world that may need extra love and light. Check out my go-to deep breathing techniques for channeling intentional breath below.

Channel Intentional Breaths

1. 4:7:8 Technique ~ Breathe into the belly, ribs, and chest for 4 seconds, hold at the top of the inhale for 7 seconds, and breathe out for 8 seconds. Sense the oceanic sound of your breath as it travels up and down the spine, trachea, and in and out of the nostrils. Try a few exhales through the mouth or pursed lips. Continue this rhythm for 10-20 minutes for a meditation practice.
2. Three-Part Breath ~ A three-part yogic breath, also known as Dirga Pranayama, is another excellent way to explore inward expansion of your lungs tidal waves. Begin at the bottom of the exhale by placing your hands on your belly. Breathe into this space for 3, 2, 1. Next place your palms on your ribs and breathe into this space for 3, 2, 1. Then, place your palms on your chest and breath into this space for 3, 2, 1. Release your hands to rest on your lap, palms face up, and breathe out for 10 seconds. Continue this sequence for about 10 rounds of breath, possibly adding a 3 second pause at the top and the bottom of the breath.
3. Alternate Nostril Breathing ~ This simple and powerful tool, also known as Nadi Shodhana, helps to balance the right and left hemispheres of the brain and body systems. Find a comfortable seating position and place both hands into Gyan Mudra by bringing the thumb and index fingers to touch. Then, fold the index and middle finger of your right hand into your palm, maintaining extension of your thumb, ring, and pinky finger. This forms Vishnu Mudra which represents the flow of fire, earth, and water energy within you. At the bottom of your next exhale, place your right thumb over your right nostril and breath in through your left nostril. Close both nostrils, then open the right and exhale through the right nostril. Breathe in through the right nostril, then close both nostrils, open the left and exhale through the left nostril. Breathe in the the left, close both, then open the right and exhale through the right nostril. Continue this pattern for several minutes, ending with an exhale from the left nostril. Then, bring both hands into Gyan Mudra, a gesture that helps maintain focus and direct energy, and breathe peacefully through both nostrils to complete the practice.

*** Tip: Lengthen your spine, relax your eyebrows and shoulders, unclench your jaw, and smile.

Try these intentional breathing techniques next time your are feeling anxious or at your leisure. Find a comfortable seat or lying position and enjoy exploring the magnificence that you’re made of, then leave a comment below! I look forward to reading your feedback.