An empty beat of time

The average human diaphragm moves 2-3 cm while breathing, while it has the ability to move 9-10 cm. Just like our brains, we are only using the teeniest bit of our potential!

Belly breathing. You can do it anywhere. It will relax you and help to expand your diaphragm over time. I do it while walking, riding my bike, at work, in the car, at the coffee shop, right now, in yoga class, lying in bed when I can't fall asleep...anytime the thought to belly breathe enters my head I just start to do it until I forget about it again. : )

*Straighten your back, notice your breath.

*Let your shoulders fall away from your ears. Don't over arch your back, it should feel long but not stressed.

*Breathe in deeply and let your belly expand, make a pot belly. I put my hand on it sometimes to feel the difference. Breathe in as much as you can but don't let it ever be uncomfortable.

*Hold your breath for an instant and exhale with control while completely emptying your lungs. Contract your abs to squeeze out every bit of air that you can. (This is also great for your abs : ) You can now use your hand to gently push out the air again.

Breathing is the only function of the body that is controlled by the autonomic nervous system (ANS, unconscious, also controls your heart beat, blinking, digestion, salivatoin, perspiration, etc.) but can also be controlled consciously. By consciously controlling your breath you can, over time, teach the ANS to breathe more deeply, using the full capacity of your lungs. By breathing slowly and deeply constantly, your heart rate will slow, leaving you a calmer individual over all.

This is a great way to slow down and re-energize ourselves. Slowing down and re-centering can assist mental clarity later in the day and helps to make more intentional decisions.