In this episode, we look at the importance of paying attention to the breath. We focus on the health benefits of mindful breathing and offer some helpful techniques. Please feel free to leave a comment below, and or add to the conversation. Thanks for reading!

Greetings Everyone, Welcome to the podcast “Close to the Bone.” I’m Carl Vreeland.

This is episode #53, it’s called, “Breathing.”

Mindful breathing has changed my life thoroughly. I’m healthier, more relaxed, and more present. Mindful breathing helped me get sober and clean, and continues to help me stay sober and clean. Mindful breathing aided me in breaking a twenty-five year old cigarette smoking habit. Mindful breathing soothes my nervous system, eases my anxiety. It massages and tones my insides. My vital organs are happier and healthier. It supports my digestive system. It oxygenates my body, gets my blood flowing. It energizes me and calms me. And as the young kids say, “it burns off the crazies.” Whenever I get bothered, it prevents me from getting angry. And sometimes, if I do get angry, it helps me let go of anger more quickly. Mindful breathing connects me to my True Nature and to the Divine.

 Before coming upon mindful breathing, I never paid much attention to my breath. That is, unless I was forced to, like when swimming or when sprinting during the last minute of a thirty minute run, let’s say. Or when I was younger and experienced panic-attacks and had to take deep, slow breaths. Which is what the doctors prescribe, “OK, OK, take a few deep breaths, calm down, relax, everything is going to be all right. Slow down your breath, breathe deeply, breathe deeply into your lungs.” Other than those few exceptions, well, I would just breath. I mean, it happens automatically; we don’t have to think about it. But as I later learned, not paying attention to the breath can lead to health problems. Now, I can go into the many scientific reasons as to why this is so, but I’ll spare you, and only throw out a few. Of course, if this podcast episode sparks your interest about the subject, there is plenty of information on the internet. Additionally, if you have any medical issues, respiratory issues, please consult your doctor before doing any of the following suggestive exercises.

So, what exactly is mindful breathing? Well, it’s focused breathing. In other words, paying attention to the breath. That’s basically it. Of course, there are different breathing techniques as well. There is deep, diaphragmatic breathing, alternate nostril breathing, three-part breathing, and more. Typically, with few exceptions, we breath in and out of the nose. This is because our nasal system is set up in a way that, among other things, filters, humidifies, and warms the breath as to prepare it to enter the lungs. Indeed, there are many reasons why mindful breathing is important. . .  it releases endorphins that promote relaxation, it releases stress and muscle tension, and the deep breathing exercises cleanse the lungs. It also cultivates focus and concentration. It quiets the mind. And it helps us be more present.

I learned how to breathe through the Yoga and Buddhist practices. But there are other practices that offer breathing techniques as well. Likely you’ll need to explore and experiment until you find one, or a few, that work for you. As for me, more than anything else, I like to sit and breathe naturally; just tuning in to the natural rhythm of my breath works best for me. Although, of course there are times when I’m out and about, and something will start stressing me out. It’s at these times that I will start breathing deeply and slowly. I’m reminded of the late Vietnamese Buddhist monk, Thich Nhat Hanh. He spoke about his home having a breathing room. A room solely set up for sitting and breathing. A place to take time out to just breathe. How wonderful is that?

Another technique I use is the Ujjayi breath. It’s an audible breath. I use it on mat when practicing Yoga. I instruct and suggest to my students to use it. It energizes the body and calms the mind. The technique is relatively simple. We lightly contract the vocal folds, narrowing the passage of the breath. It’s as if your fogging up a mirror with the mouth closed. You should feel the breath at the back of the throat. It’s an oceanic, hissing sound. It sounds something like this {breathing}. . . . It helps us stay focused. And I find it especially helpful during a more vigorous class or when holding Yoga postures for long periods of time. It reminds me to release tension and soften, among other things.

There’s one other thing about the Ujjayi breath. Back in the day, when I first became a father, I found it useful to use this breath whenever my daughter was having difficulty napping at mid-day. I would lie down in bed with her, holding her, gently stroking her temples, using the Ujjayi breath. It would calm her down, and she would slowly drift into a deep sleep. After several afternoons like this, I surmised that the audible breath was relaxing and comforting to her perhaps because it was reminiscent of the time she spent in her mother’s womb only a few months before; hearing and feeling her mother’s heartbeat and breath. Thinking about it, perhaps this is why the audible breath is calming for all of us. The sound, rhythm, and feeling of it reminds us of our first experience; our first home; our mother’s womb. For sure, these early experiences with my daughter were among the many special moments for me as a father. But I

digress. . . .

So, to conclude, if you’re on the path of well-being; outside of trying to eat better, sleep better, and exercising daily. And in addition to practicing patience, compassion, tolerance, and understanding, and trying to be more useful and helpful to our fellows. I suggest incorporating mindful breathing into your daily practice and lifestyle as well. If anything, let mindful breathing, let your breath, be a reminder of the fact that you're alive.

As always, thank you for listening.

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