Perfect Breathing

Ah, New Year's! A time of renewal, fresh starts, invigorated goals and the best of intentions! No matter what your goals and aspirations are for the new year ahead, there is one small yet powerful change you can add to your list that can help you in reaching all of your other goals – whether improved health, a higher level of fitness, or just getting more out of life is what you seek. That one small change is learning to use your breath.

Your breath is the common denominator in everything that you do. It touches every dimension of your life. Every thought that passes through your brain, every muscle you move, every beat of your heart is powered by your breath. It is the foundation of everything else that you do.

Ninety percent of the energy your body uses comes directly from the breath and with it the amazing potential to improve your health, boost your stamina and creativity, and shield you from the harmful effects of stress and anxiety. But it is something that most of us take for granted. Most of us rarely, if ever, pay much attention to the effortless but essential act of filling our lungs - a function we perform nearly 20,000 times every day - yet the immediate benefits of conscious breathing can provide significant, even extraordinary results.

Modern science and research have now shown us that much, if not all of what has been said about the breath for thousands of years, is true. You can use it to boost your immune system, lower your blood pressure and accelerate healing. You can improve your mental, physical, and creative performance. You can take more control over your emotions. You can develop a higher level of self-awareness.

NATURAL BREATHING
It all begins with one small change. Have you ever watched a baby breathe? They inhale naturally and deeply, and their stomachs expand like a balloon with each breath. But as the years go by, stress, posture, and the hours hunched over a computer, a desk, or the wheel of a car all conspire to restrict breathing until we are quite comfortable taking small sips of air into the tops of our lungs. Replacing this habit with slow deep breathing is the most important thing you can do for your health, your performance, and your emotional wellbeing and it is the cornerstone of conscious breathing.

Getting started couldn't be easier. It doesn't require any new equipment, clothing, or club memberships. It is something you are already doing nearly a thousand times an hour and with just a little attention every day, you can improve your breathing habits and begin to fully realize this amazing gift that is yours for the taking.

THE SIX-SECOND BREATH
To begin, set aside just 5-10 minutes out of your daily routine - away from computers, cell phones and television - find a comfortable sitting position, and take slow deep breaths. As you breathe, visualize your lungs expanding down and out in all directions like the shape of a bell and hold each breath for a moment before exhaling. Be sure to breath through your nose and be aware of each inhalation and exhalation and the sensation each has on your body. If your mind wanders, bring it back to observing your breath.

Normally, we breath somewhere between 15 and 20 times a minute, and not often as deeply as we should. Slowing this pace down to about 10 times a minute (6 seconds per breath) provides the maximum health benefit and does wonders to calm your emotions. The 6-second breath is performed as follows: inhale for 3 counts, pause for moment, exhale for 3 counts, and repeat. As you become more comfortable with this slower, deeper style of breathing, find ways to remind yourself throughout the day to stop and take a few deep breaths. As seemingly small and insignificant as this ritual may appear, it will provide huge benefits in achieving deep relaxation, alleviating fatigue, experiencing bursts of creativity and much more.

With a little bit of practice, you'll begin to develop a pleasurable habit of conscious breathing and you will find that it will become an ally and resource on which you'll constantly rely. As you face the challenges of the coming year, the ups and downs, the successes and setbacks, conscious breathing will provide you with a deep anchor that keeps you steady, both mentally and physically. How will this potent source of energy help you in creating your best year ever? The answer lies with your very next breath.

Don Campbell and Al Lee are the authors of Perfect Breathing: Transform Your Life One Breath At A Time (Sterling Publishng/2008) and write, speak, train, and blog tirelessly on the subject. Discover more ways you can improve your health, performance, and wellbeing at www.perfectbreathing.com. Reach them at info [at] perfectbreathing [dot] com or call1-888-317-6718 (toll-free).