Breathe...

 "Deep breaths are like love notes to your body" -unknown

Breathing is an involuntary action that no one ever seems to pay attention to but it has loads of benefits no one talks about. Deep breathing is also called diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. We all know that breathing is essential to life but how often do you actually take a DEEP breath? 🤔

Benefits of Deep Breathing

Increases Serotonin
promoting mood balance, reducing anxiety and other negative emotions
Expelling damaging toxins from the body
Your body is designed to release 70% of its toxins through breathing.
Lowers Blood Pressure
by reducing the fight-or-flight response & calming your sympathetic nervous system.
Calms the mind, body and soul
Deep breathing actually stimulates neurons in the brain that prompt you to relax
Promotes lymph flow
effective lymph flow depends on muscle and joint movement done by deep breathing 
(​what is lymph?)
Boosts attention span
increases mindfulness
when stressed your body over produces a hormone called noradrenaline making it difficult to focus;
by focusing on and regulating your breathing you can optimize your attention level.
Natural Pain Killer
due to the release of endorphins or "feel good" hormones in the bloodstream
Promotes Sleep
calms your nervous system, averting insomnia and preparing your body for sleep.

The Nitty Gritty

If you are not breathing effectively, you are not properly ridding your body of its toxins, which may cause other systems in your body to work overtime. When you breathe deeply, the air coming in through your nose fills your lungs to capacity and the lower belly rises. For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture. A flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow "chest breathing" seem normal. Shallow breathing limits the diaphragm's range of motion. As a consequence, the lowest part of the lungs do not get its full share of oxygenated air. Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. This makes deep breathing a much more therapeutic tool. 

On a spiritual level, deep breathing releases old stories and past dramas we previously held on to at the subconscious level and gives us new emotional depth. It can also ward off negative energies that you may feel around you. By expanding our awareness inside, breathing has a spiritual effect too, deepening yoga and meditation practice, creating inner peace, and leading us to higher states of consciousness. As if that isn’t enough, it can also reinvigorate sexual energy and deepen creative expression.

There are many apps out there that notify you to take time out of your day to deep breathe and focus on every breath. One of my favorite apps is the 'Breathe' app for Apple Watch. It notifies you when it is time to breathe. It is a guided exercise that takes you through about 7 deep breaths over the course of 60 seconds. It is an amazing way to destress during the day. Another app that is available on Android and iOS is the 'Calm' app, which does the same thing. There are also YouTube videos that can guide you through deep breathing. Try them out!

How to Deep Breathe/Meditate

Focusing on your breaths can heighten your meditation experience. 

1. ​Choose a special place where you can sit (or lie down) comfortably and quietly.
2. Don't try too hard. That may just cause you to tense up.
3. Don't be too passive, either. The key to eliciting the relaxation response lies in shifting your focus from stressors to deeper, calmer rhythms — and having a focal point is essential. I prefer to focus on my breaths. As I'm breathing I listen to the sound it makes as I inhale and exhale. This is a great way to silence your mind.
4. Take one deep breath in for 4 seconds. Hold at the top of the inhale for 4 seconds. Then exhale for a full 8 seconds. Pause. Repeat 4 times. OR Place one hand on the heart and another on your abdomen. Breathe in for 8 seconds and exhale for 8 seconds. Pause. Make sure you can feel both your chest and abdomen push into your hands.
5. Try to practice once or twice a day, always at the same time, in order to enhance the sense of ritual and establish a habit.
6. Try to practice at least 60 seconds - 20 minutes each day.

​**Bonus: Take 3 long deep breaths for quick grounding if you feel you are getting frazzled at any time of the day. ** 

Mindfulness breathwork has really changed the game for me. It has helped me with my anxiety and insomnia. Some even say that it can be used to treat heartburn and migraines. With mindful breathing we invite in honesty, peace, calm, and more. We release stress, fear, negativity, suppression, stagnation, etc. The constant intentional inhale & exhale function as an energetic pump system that leaves you revitalized and most notably a clear mind. Breathe deeper and vibrate higher. 

​Before bed, 10-20 minutes deep breathing and meditation helps me fall asleep faster!

Everyone should try to focus on taking deep breaths throughout the day. If you would like to know more about meditation and how I meditate, visit my blog post here.

Deep breathing is extremely beneficial to your overall health and I hope you all find some time in your day to just......breathe. ​🌬💙

Till Next Time,

Chérie Jade

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Helpful Links
The Impact of Resonance Frequency Breathing
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