Tips for proper breathing :)

Are You Breathing Backwards or Forwards?
A Meditation and a Vocal Warm Up!

Ok, so reminding people to breathe is actually kinda in my job description… sorta funny, huh? If you've ever taken a class or lesson with me then you know I emphasize proper breathing and remind students constantly to focus on their breath!
Why?

Awareness of breath is the foundation of yoga practice, meditation and singing technique. Also, our breath informs us of where we are in any given moment. We hold our breath when we are nervous, Our breath is smoother when we are relaxed, we breath more deeply to manage pain/challenges, we breath more shallow when we are tense.

Yoga is the science of bringing together Mind and Body. Yoga actually translates as Yoke! Breath is the conduit for this connection.  In meditation breath is the focus that helps us to calm and direct the mind. When holding poses, breath keeps us in balance and enables us to maintain the posture.

In singing, breath is the foundation of and the conduit for our sound. We must breath fully in order to sing properly. A full breath projects our sound, supports our instrument, helps expand our range, releases tension and enhances tone. Also, the use of breathe helps us to express emotion with things like dynamics (volume), and phrasing.
In both cases proper breathing is a fundamental part of our craft / practice! It is the solid foundation that supports technique and balances our energy.
Proper breathing? One might say here, that they have been successfully breathing their entire life….. So, they are probably doing it correctly. Surprisingly? That's not always the case! Very often people breathe backwards or do not utilize the full capacity of their breath.
When we inhale the navel should move outward and on the exhale the navel should relax back towards the spine.

Try this for a second:
Place your hand on your abdomen - over your navel-belly button. You want to feel your stomach gently pushing your hand out as you take in air and then feel your hand moving back inwards towards the spine as you exhale. IF The stomach pulls in on the inhale and pushes out on the exhale. Then you are breathing backwards! In this case I suggest taking a few minutes each day – lie on your back, feet flat on the floor, knees bent and focus on your belly expanding outward as you inhale and falling backwards towards the spine as you exhale. Also, begin to notice your breath throughout the day. You've probably been breathing like this for many many years! So be patient with yourself as you begin to establish a new pattern.  This exercise is also great for everyone to establish good breathing technique and for relaxation.
Now why is this the Proper Way to Breath?
I think of this way…. The air that we take in is called Prana – Energy, Life Force. The air that we expel is called Apana – Eliminating energy. Let's think of the inhale as expanding to take in life energy! (stomach moves out which enables us to make room for it!) Conversely, the exhale eliminates (stomach pulls back towards the navel and pushes out what we no longer need) When we take in air we want to expand to allow that life force energy to fill us up and keep us going!!
A full breath begins in the stomach and reaches upward so that it also expands the rib cage.
So, that being said, we need to also bring awareness to expanding and contracting the rib cage.
A shallow breath is only in the rib cage – a full breath begins in the abdomen and reaches all the way up through and into the rib cage.
You can connect with this by simply placing your hands on your ribs - fingers in front and thumbs wrapped around to the back. As you inhale push your hands out and feel those ribs expand outward all the way into your back (back ribs). As you exhale keep a slight bit of pressure and allow those hands to feel those ribs slowly coming back together.
Now? Let's put it all together. The best way to do this is to lie on the floor. Knees bent, feet flat on the floor. Place one hand on your stomach and the other one on your rib cage (fingers in front and thumbs wrapped around to the back)

First breath into your abdomen/navel for 4 counts (stomach moves outward)
Second breath into your ribs for 4 counts (expand those ribs outward and into the back)
Third begin to exhale from your ribs feeling them slowly contract inward 4 counts
Fourth exhale from your stomach as your navel relaxes back towards your spine 4 counts
Repeat!



Some helpful notes….

Remain relaxed in your body throughout the exercise
Keep the breath (inhale and exhale) smooth and seamless – try not to gasp for air on the inhale or collapse in the ribs on your exhale
Be patient with yourself and the process (remember last weeks article on practice?)
This is about Connecting with and Flowing with your breath
Once 4 counts becomes easy – extend each segment to 5, 6, 7, 8 – whatever you can handle!



Fooled ya! You just did Both a meditation and a warm up exercise for vocalizing!
Most importantly? I hope it was helpful and fun!
Til next time – Keep Breathing Forwards and Enjoy Every Moment
Love and Light,
Meredith