Let that Sh*t Go & Breathe

When we experience stress, we clench our muscles preparing to fight or run or freeze. Chronic stress leads to a permanent state of muscle tension that ultimately affects our breathing. Ironically our breath is the built in thermostat we use to turn down the sympathetic nervous system (the fight/ flight response) and turn on the parasympathetic nervous system (the chill mode). When the breath is disturbed, it can’t do this! We become stuck.

In chapter 5 of Donna Farhi’s Breathing Book, she instructs breathwork practitioners in a variety of stretches and exercises to open the body for optimal breathing. The exercises release tension in respiratory and secondary respiratory muscles stimulating the parasympathetic nervous system -- essentially helping the body and mind to let go and relax. When we experience psychological stress, our body tenses and overtime this tension becomes chronic and therefore “normal.” By breathing into the various parts of the body, we can first become aware of the tension. Then breath into the body part to soften and release the tense muscles. Farhi states: “As you start to relax and release these chronically held areas you’ll find a different breathing pattern emerging. You will also notice yourself thinking and feeling differently” (109). In sum, if you can release your grip of a muscle, maybe you will release your reasons for gripping said muscle. With the physical release, you may experience an internal release as well.

To start, Farhi outlines “body breath synchrony” or simply moving your body with the ebb and flow of your breath. On an inhale lift and stretch, and on an exhale fully release. The general rule of thumb is to inhale when expanding and exhale when retracting during movement. Farhi warns to never hold your breath. “You can be sure that if you cannot breathe, your position is incorrect” (11). This is true both physically and mentally. If the situation is causing you to change your breathing pattern, change the situation -- or temporarily remove yourself in order to reconnect with your breathe and regain control of your body/ mind.

The first exercise Farhi introduces is “tapping” to loosen congestion and stimulate breathing. This exercise also serves to combat fatigue and exhaustion. Basically, with a closed fist tap the chest, ribs, back of lungs, and lower back while releasing an audible exhalation. Next, Farhi recommends opening the lungs by “breathing to the front” (or clasping hands behind the back while seated), “breathing from the back” (back rounded and hands extended to the front while seated), and “breathing to the side” (leaning to one side and then the other from a seated position)” (117). Where there is tension, hold the stretch longer.

Opening the Center

First, release tension from the center of the body by stretching the spine. Roll downs release tension in the spine as well as serve as an exploratory process to see if there are any places in the back body where tension is gripping. To do this, from standing, roll the spine down until you are hanging in a forward fold with the neck and head fully released. Take a few breaths there. Then roll up -- one vertebrae at at time. Repeat this pose but this time pivoting to the right -- so that you are still in a forward fold, but just a few inches off center. Roll up and repeat on the left side. The next exercise to release tension in the center of the body is cat-cow. When you are performing cat-cow for this purpose use the pose to explore where you are holding tension and breath and stretch more deeply into those areas. Repeat as long as you would like to continue releasing tension in the spine. You can use a partner in a cat-cow puppy variation to press into the spine while you are inhaling and exhaling. In doing this you can amplify the sensation and have a better sense of where you are holding tension.

Opening the Lower Channels

Tightness in the lower portion of the body leads to an increase of use in the secondary respiratory muscles. According to Farhi, when we are free of tension in the lower limbs, “... the breath can move from the center of the body into the periphery, radiating out like a star’s light to all our limbs” (124). To stretch the lower portion of the body, specifically the pelvis, hips and low back, Farhi suggests a series of movements including lying on the back while hugging one knee at a time, extending each leg while stretching with a strap, and reclined twists. Releasing lower body tension, increases the breath’s fullness. Maximum oxygen ensures that the body is operating at its highest potential.

Opening the Upper Channels

When the secondary respiratory muscles are overused, in the case of chest breathers and hyperventilaters, the back neck, and shoulders ache. Some exercises to relieve and stretch these muscles include shoulder clock, upper back release, and gateway pose. Additionally some deep backbending poses can release the diaphragm. Like the other positions, Farhi recommends holding the stretches, exploring where tightness exists, and breathing into the tight areas in order to release and relax. Again, in doing this, optimal oxygen will enter the body and aide in its best performance physically and mentally.

Deep Relaxation

Practicing deep relaxation regularly will return the body to a peaceful, tension-free state. If this relaxed state can become our new “normal,” then we will be more likely to notice when we are holding tension elsewhere and work to release this tension. Farhi recommends an eye pillow to help turn off external stimulation and fully focus inward. As we learn to let go, ultimately we also let go of the notion of breathing correctly and we surrender to the breath -- letting each breath ebb and flow like waves in the ocean pulling and pushing our body in sync with this natural rhythm. “As you feel yourself entering a deep state of relaxation, let go of even the efforts of following the lure of the breath and become the breathe itself,” Farhi said. “ ‘It’ breathes you!” When the breath is fluid and free, so is the mind. In turning your attention to the breath, you are calming and freeing the mind. One reflects the other.

Farhi, Donna. The Breathing Book. New York: St. Martin’s Griffin, 1996. Print.