The Somatic Therapy Series - Week Two : Why the Breath?
Anxiety in present day
Anxiety is a normal human emotion, especially in modern times where our stress hormones are now elevated for longer periods of time. When anxiety arises the amygdala gets activated which sends signals to different organs in our body, then cortisol (stress hormone) secretes into our system which increases our blood sugar and heart rate as our bodies prepare for a fight or flight response. When cortisol is elevated for long periods of time, it begins to damage the body.
So, why the breath?
Breathing is one of the few autonomic body functions that we can consciously control. This makes it a direct bridge between the mind and our physical state.
We are breathing all day, every day, without having to think about it. But we can also intentionally change the way we breathe, bringing awareness and attention to something our body is already doing automatically.
In these practices, we look at re-activating the parasympathetic nervous system so the cortisol decreases and the nervous system can de-stress.
Seated Position
It is important to maintain a lengthened, aligned spine, but the most important element of posture is to be comfortable. You may choose any seated posture: Sukhasana, Vajrasana, or seated in a chair with feet on the floor.
Sukhasana: sit in a cross-legged position with the back and neck straight. It is helpful to elevate your hips with a pillow for comfort and a more stable foundation.
Vajrasana: Kneel on the floor, bringing your knees close together, with space between your feet. Sit back between your calves. Ensure that your back is straight.
Seated in a chair: With a tall spine, straight back, with feet flat on the floor.
Choose whichever position allows you to remain as comfortable and relaxed as possible.
Practice #1 : Sama Vritti : Box Breath
सम वृत्ति : balanced flow
What is it? Sama Vritti is widely known as 4-part breath or box breath.
How to:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds.
As you find yourself in a comfortable seated position, work on making your inhales and exhales even and same in length, imagining the sides of a square box.
Time: Try setting a timer for 2 minutes and increase to 5 minutes over time.
Benefits: You can practice this anytime you feel stressed, overwhelmed, or sluggish. Calms the nervous system, lowers stress levels and clears mental clutter, enhances concentration, slows down heart rate, expands lung capacity.
Notice: What do you notice in your body before and after the practice?
Watch the practice:
Love the work? See you at the next Somatic Kriya Yoga!
Thank you for sharing!! The guided video is so appreciated.
Oh my gosh! Is box breathing always that magical?