The Sound of Your Voice | "Take a Nice Deep Breath" Article

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Take a Nice Deep Breath
By Dr. Carol Fleming

Go ahead, do it!

Now, did you do something that I would be able to see, such as a great heaving upper chest? Did you do something that I could hear, such as the sound of air as it is pulled into your chest?

If so, you've got some unlearning to do. The nice deep breath I have in mind does not involve heroic upper body tension and effort. Actually, the upper body is relatively still with all the visible action taking place in the abdomen, right at the belt line.

Your gut is just below the diaphragm, which is the major muscle of respiration. As it contracts (goes down) it pushes on your innards, causing your stomach area to move out. This is good! Sometimes people want to keep their stomach flat so they tighten the muscles in the front so the expansion can't occur. So now they have to heave up with their upper chest for intake. Bad move: inefficient, unnatural, and unnecessary.

People are meant to be round (or at least oval).

If you are unsure how this breathing should feel, lie on your back and relax, allowing your breathing to be as natural and relaxed as possible. Place a hand over your navel and the other hand in the middle of your upper chest. Notice the difference in the amount of movement. You want to have much more movement in the hand at your waist. (Don't force it!) Notice how this feels. Now, sit up (leaning back) and try to keep the same breathing pattern. Now try it sitting upright. Notice and remember how it feels to allow the belly to move naturally.

This is what we mean by a nice deep breath. It's natural and easy and not at all like demonstrations given by your coach or music teacher that involve visual and sound effects. It's called 'diaphragmatic breathing' or even 'belly breathing'. You can get a lot of air in when you stop forcing your upper chest and shoulders to heave and tighten. It also reduces the tension in the layers of muscle in the throat area that houses your larynx, making a much better environment for vocal function.

Note: Many spiritual seekers have incorporated breathing work into their meditation practice to get in control of their thoughts and emotions. They find that attention to the rhythm of the in-and-out cycle keeps you focused on the calm of the here-and-now - rather than on fear (from baggage of past unpleasantness) or anxiety (anticipated future unpleasantness).

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