Choose Happy – It’s All in the Breath
Take a moment before you start reading this to close your eyes and take three long, slow, deep breaths.
Ahh! Doesn’t that feel better?
One of the simplest and most effective stress relieving exercises we can do is to breathe! And when we are free of stress, we are ready to Choose Happy!
Watch a baby or a pet breathe. You will see the belly expand as it inhales and collapse as it exhales. That’s how we come into the world breathing.
Watch a baby breath to remember how to breathe deeply
Take a moment and check to see how you are breathing.
Is your breath expanding your abdomen or in fact doing the exact opposite? Many of us actually breathe backwards, that is the belly moves inwards with the inhale. This is ‘stressed breathing’. It accesses the sympathetic nervous system that promotes our ‘fight or flight’ response in our bodies.
The tension in our diaphragm sends a message to the brain that danger is imminent.
By conscious or ‘mindful’ breathing we can change the body or physiological response, and return our bodies to ‘rest and repair’ mode. This way our body is taking care of our health. When our body is resting it’s also repairing!
When we inhale the lungs fill up like balloons, not just pushing out to the front, but also to the back. If you stand and place your hands over your kidneys, when you take a deep breath you should be able to feel the back expand also. (This may take some practice.)
The diaphragm is the main muscle doing the breath work, about 75% of the work. Air comes into the lungs where the blood absorbs it and icky gases are removed. During exhalation the diaphragm relaxes, as air is pushed out, releasing carbon dioxide.
The deeper you inhale the more oxygen your whole body gets. And the deeper you exhale the more carbon dioxide the body expels. Which gives us another reason for deep breathing – you feel more alert!
Take a Deep Breath:
- Whenever possible breathe in and out through the nose. Nostrils act as filters to clean, warm and moisten air before it enters the lungs, making their work easier
- During your day, at any time, when you think of it – take a good deep breath and exhale completely – push out every last ounce of breath. This will help clean the lungs of waste and toxins
- Check in with your breathing. Take a moment here and there to check your breath – and if necessary, slow it down consciously by deep breathing and exhaling. Under stress we often actually hold our breath for a while and stop breathing – check in and breathe!
- Whenever you are feeling tense, whether mental, emotional or physical stress, take a deep breath. This brings you back to life! And back in touch with your feelings! Try it!
So now you know another tip to help you Choose Happy and Be Healthy. You gotta breathe anyway, may as well get it right!
And the more often you practice being mindful of your breathing, the more it becomes a habit.
As I always say ‘gentle change leads to permanent results’.
(And this is one of the first steps I use to help people get into a relaxed state for my fabulous hypnotherapy sessions.)
So go ahead and BREATHE!
My first yoga teacher taught me about breathing. Then, I started meditating and haven’t quite mastered coming back to the breath (when the thoughts start flowing), but I keep practicing. When I get stressed, I have to remind myself to quiet my mind and take a deep breath. It does help
Thanks. ~Debra
It’s so simple, yet we so often forget it. I post reminders when I’m super busy or stressed…even a little post-it note in my wallet that says ‘Breathe!’ can help me get back on track. <3
Breathing is actually something I have always struggled with–luckily, I started noticing and am working on it. It felt good to put your tips into practice as I read through your article. Trouble with breathing can be sooooo frustrating, because as you said, it keeps you from choosing happy, and that’s no fun!! Thank you for this valuable reminder!! I will be expanding my front and back today–in fact, I’m doing it now! Feels delightful! 🙂
Glad to have given you a nudge here to take some ‘me time’ to breathe! You are so right!
Breathing correctly is essential. I all too well know the value found in three deep breaths to relieve tension and stress. I have practiced meditation for a very long time and so I’m pretty familiar with different breathing techniques and how that can take us into deeper states of consciousness. Pretty amazing how just our breath can make such a profound difference in our well being!
Amazing how many people don’t know how to breathe. Share your knowledge, especially with the young ones. Thanks for dropping by. xox
Hi Jacqueline-Such an important reminder. Something so simple as breathing can be the difference between a good day and a bad day. I use my breathe to helped keep my grounded. Here’s to breathing happy:-) xo Dana
I sometimes ‘breathe through my feet’ to help with the grounding Dana!
I learned how to take these big deep breaths in yoga and they come in handy on a daily basis: when I feel any stress, when my 5-year old is being contrary and on other occasions. I love the 3-part breath. It calms me down like nothing else. Thank you for your wonderful tips on “choosing happy.”
Delighted to share.Yes, the 3 part breath and 5 year olds…phew! xox
What a great post! I have recently discovered mindfulness (especially breathing, also in yoga and meditation) and it made a huge difference to my life, just changing my whole perspective!! Have you read Mark WIlliams’ book, A guide to mindfulness in a frantic world? (or something along those lines!) It’s a great book and really taught me to be mindful in everything I do. It’s still difficult and I often forget, but it helped me come out of severe depression actually, even the little that I do do. 🙂
Thanks for the post. It’s a great reminder and a really enjoyable read.
Thank you Kirsty. I’m so glad you are getting over the depressive time…it can be such a dark hole. The first step isn’t a step at all…it’s like being in a black ditch face down in the muck. The first thing to do is roll over, simply roll over so you aren’t drowning and can look up. Mindfulness is a roll over! I’m not familiar with the book, but will definitely check it out…great title! Choose Happy and make your life Sparkle!
Such a simple thing and sooooo easy to get wrong – I need to put a poster up on my wall or something to remind me to BREATHE properly! I do it at yoga class, and during meditation and at my singing lessons but somehow I forget the rest of the time! A timely reminder for me, thank you 🙂 and one I shall be passing on…
I hear you! It’s easy to breathe deeply and consciously when we are being reminded. Using little zen tricks can help too. Things like program yourself to breathe consciously each time you see a red traffic light, hear the kitchen timer go off etc. Adding little things like that soon turn conscious breathing into a happy habit! xox
Mmmmm: “gentle change leads to positive results” — I love that! So true! It’s great that you address breathing, since it’s so elemental that everyone can (and MUST!) do it!
LOL…yes we must, so we may as well get good at it. Choose Happy, breathe deeply and make today Sparkle!
[…] life. Forget the resolutions and the broken promises to self. Look in the mirror. Accept what is. Choose what you want from life. You have the power. Embrace […]