Breathing – The Breath of Life
by Sharon Taphorn, Vancouver

Smile, breathe and go slowly.  ~Thich Nhat Hanh

We can live days without water and food; we cannot however live in our physical bodies for more than a few minutes without breathing.

Have a regular practice of mindful breathing can be calming, relaxing, energizing, assist with pain control, reduce hunger and cravings, and stress related health challenges from panic attacks to digestive disorders.

There is so much in our lives that we feel we have little or no control over what is happening. We can, with a little practice and time, control our breathing. An important first step in healing, breathing consciously as little as 5 minutes once a day will change your life, 5 minutes several times a day, will change your life dramatically.

Here are some of my favourite breathing exercises and meditations:

Prana Breathing Exercise

Sit comfortably with your back straight and your feet flat on the floor. Place your hands on your lap and relax. You are going to take a deep breath, but imagine the breath coming into your body through the top of your head. Take a "dolphin breath"!

Now, instead of breathing just air, imagine that you are breathing in golden particles of light through the top of your head (your crown chakra), bringing the particles down to your thymus (just above your heart) and as you exhale, let the golden particles fill your entire body. You can expand and contract the diaphragm as you experience this light entering and leaving your body.

Hold this light (and your breath) for a few seconds, then release it out through your heart, back out through your head or out through your feet into Mother Earth. Repeat this process several times, as you relax your body and quiet your mind. This is a wonderful breath to practice anytime. If you are feeling hungry, stressed or angry, prana breathing will help bring you back into awareness and control.

The 4-7-8 (or Relaxing Breath) Exercise

This exercise is wonderfully simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning this technique.

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note: You always inhale quietly through your nose and exhale loudly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.
Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice unless you have been practicing breath work for some time. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise can assist in so many ways, everyone can benefit from practicing breathing techniques regularly.

Breathe Counting

Breathe counting is a deceptively simple technique often used in Zen practice.

Sit in a comfortable position with the spine straight and head slightly forward. Gently close your eyes and take some deep breaths. Let the breaths come naturally without trying to influence how you are breathing. Ideally it will should quiet and slow, but depth and rhythm can vary. Be comfortable.

• To begin the exercise, count "one" to yourself as you exhale.
• The next time you exhale, count "two," and so on up to "five."
• Then begin a new cycle, counting "one" on the next exhalation.

Never count higher than "five," and count only when you exhale. You will know your attention has wandered when you find yourself up to "7," "11," even "18." Try to do 10 minutes of this form of breathing.

Be gentle with yourself. If you have only just begun to practice conscious breathing, you might find yourself a little light headed, yet with practice, you will enjoy the changes in yourself on all levels. Try some variations and breathe outside near some trees or near some water. Notice the differences, tune into your cellular consciousness and allow all of you to breathe together like a choir. And as you get better, add breathing through all the pours of your body too, and enjoy!

Sharon Taphorn is an international teacher, healer, author, mystic and guardian of Mother Earth. She is here at this time to guide and assist humanity through this great awakening. She shares her wisdom, spirit, and passion around the world through her various Radio programs on The Shift Radio (www.theshiftradio.com), as well as offers a variety of workshops on Healing, Expanding Consciousness, Meditation and Spiritual Growth. Personal Sessions and information at www.playingwiththeuniverse.com

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