The Healing Breath
Have you ever experienced this combination of symptoms: stress, anxiety, insomnia, constipation, bloating, tight neck and shoulders? These conditions often occur chronically and concurrently: the underlying pathogenic mechanism is Qi Stagnation. Shallow breathing is both a causative and worsening factor for qi stagnation in the upper body.
With chronic stress and/or anxiety, we tend to breathe shallowly to get a quick breath. Inspiration is limited to above the diaphragm; oxygen and blood do not fully circulate into the abdomen and organs therein. Instead of expanding the belly, we raise our shoulders during an in-breath, thus engaging muscles which raise the shoulder blades. This, over time, results in overused and very tense traps and levator scap. With lack of blood and qi flow down into the abdomen - Qi stagnates: this directly causes constipation and bloating in the lower jiao (intestines and colon). As Qi stagnates in the abdominal cavity and thus digestive function is impaired, various secondary symptoms can arise which contribute to insomnia and poor quality sleep.
What is the solution out of this trifecta of poor sleep, poor digestion, and bodily tension?
Breathe. Deeply. Slowly. Pause between In and Out Breaths.
4 counts - Breathe In - slowly, past your chest and diaphragm, into your abdomen and ending at your pelvis
4 counts - Hold Breath - your abdominal cavity is expanded like a balloon - picture the healing breath reaching all your visceral organs
4 counts - Breathe Out - breathe out slowly, all the way out - breathe out all that stale energy
4 counts - Hold Breath - your torso is relaxed, empty - ready for another healing breath to follow
