powerful breathing exercises for mind & body health
summary
Simple mindful breathing exercises can calm and focus a busy and overstimulated mind and will help you relax and release physical tension.
In this interview for Fit & Well and Now Magazines, David James Lees shares advice and tips how to practice mindful breathing exercises at home, including two sample breathing exercises that can be enjoyed in the morning and evening.
“…Breathing exercises will stop your mind from ruminating in the past or projecting forward into the future. They allow you to bring your attention to the ‘now’ and tune into what’s happening in your body…”
David, what are the health and wellbeing benefits of breathing exercises?
Breathing exercises are a quick way to calm and focus a busy and overstimulated mind. They also help relax and release physical tension in the body.
Would you recommend doing breathing exercises every day?
Yes, with regular, daily practice these short exercises will become an enjoyable and rewarding healthy habit. Over time they will also have cumulative benefits for mind and body.
Can you offer any tips for someone who can’t concentrate or relax while doing breathing exercises?
This is perfectly normal when you start out, so learn to manage your expectations and ensure they are realistic. Start small – try to practice for a just few minutes per day and then gradually build up your time. If your inner-dialogue and self-talk begin to distract you, it’s ok to acknowledge it, but then refocus your attention on the breath.
Where should these exercises be done?
They can be done anywhere! In bed when you awake or before you go to sleep is often a good place and time. You can also do the exercises sitting on a comfortable chair or combine them with other activities, such as walking, yoga, cooking etc.
Is listening to music while doing breathing exercises a good idea?
Soft music may help you relax, but the exercises work equally well with silence. Whichever option helps you keep your mind focused on your breath.
Should you keep your eyes shut?
If it’s appropriate to do so, you can close your eyes if this helps reduce your distractions. Open or closed is ok – whatever way is the most comfortable for you.
Is there anything else you’d like to add about the power of breathing and why most of us don’t harness this power?
My wise Chinese master told me that in the West we don’t breathe, we pant! Shallow breathing is symptomatic of the excessive stimulation in our culture which encourages a busy, out-of-control mind and physical tension.
Breathing exercises will stop your mind from ruminating in the past or projecting forward into the future. They allow you to bring your attention to the ‘now’ and tune into what’s happening in your body.
People often underestimate or dismiss the power of breathing exercises as they cost nothing and seem almost too easy to do! 10-minutes of practice per day is fantastic self-care regime that will benefit your mind and body.
sample mindful breathing exercises
MORNING BREATHING EXERCISE: ‘Cultivating the Natural Breath’
This Taoist breathing exercise is great for clarity and vitality at the start of the day. It focuses on what the Taoist masters call ‘the natural breath’. This is the most relaxed state of breathing, which babies do effortlessly but as adults, we often forget this healthy practice.
If you need to find this place of inner stillness and strength again during the day you can use this short exercise to return to your natural breath.
…Find a comfortable place where you won’t be disturbed for 5 minutes. Begin to breathe slowly and rhythmically. Move your attention away from your thoughts and observe only your breath as it enters and leaves the body.
Your breathing may start shallow and high in your chest but as you focus on your breath it will automatically become steadier and move deeper into your lungs. Now work with your breath – encourage it to extend all the way down to your diaphragm.
With each exhalation, visualise breathing out stale and sluggish energy and any unwanted and unhelpful thoughts. With each inhalation, imagine breathing in fresh, invigorating energy.
Allow your breath to carry this energy deep into your body. Let it spread like a ripple from the top of your head all the way down to your fingertips and toes.
Notice how, with each breath, your body now becomes stronger and revitalised. Enjoy these changing feelings and sensations in your body.
Continue to breathe deeply, allowing your attention to focus only on the rhythm and flow of your breath.
Enjoy this quiet time for a few more minutes before you begin your day…
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NIGHTTIME / EVENING BREATHING EXERCISE: ‘Becoming the Observer’
This Taoist breathing exercise is great for inner-calm and letting go of worries and tension at the end of the day. It encourages you to disengage and step away from the busyness of your mind and release tension in your body.
…Find a quiet, safe place where won’t be disturbed for 5 minutes. Close your eyes softly if you’d like to, drop your shoulders and relax your body. Begin to breathe slowly, deeply and rhythmically. Draw your breath deeper into your body with each inhalation.
As you focus on your breath, notice how your breath and body move together and begin to cooperate. With each exhalation, visualise breathing out the issues and concerns of the day that have been racing through your mind.
Affirm to yourself: ‘I breathe in calm, I breathe out tension’.
Now begin to soften every part of your body. Start at the top of your head and move down to your toes. Scan down your entire body and notice any areas of tension or discomfort. Visualise breathing warmth and love into these areas so that any physical resistance dissolves.
Once your body is fully relaxed, you can now turn your attention to your surroundings. As you continue to breathe deeply, begin to notice the areas of your body that are touching the fabric of your clothes and where you are sitting or lying down.
Become acutely aware of what this feels like on your skin. Now become aware of the temperature and any smells in the air as it enters your nostrils.
As you observe and tune into your surroundings in this way, visualise your body, breath and the environment around you melting into ‘one’.
Continue to relax, breathe deeply and enjoy this quiet time for as long as suits you…
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