What is Conscious Breathing?

Conscious breathing has been used for many years as a fundamental element of meditation and yoga practice. However, it is not just a breathing technique; it is also a path to achieving mental and emotional balance, reducing stress, and finding inner peace. In this article, we will explore what conscious breathing is, how it is practiced, and the benefits it provides.

What is Conscious Breathing?

Conscious breathing is the combination of mindfulness and respiration. This breathing technique involves deep, conscious, and intentional inhalation and exhalation processes. Essentially, it enables you to be aware of the present moment by focusing your attention on the act of breathing.

From birth until around 3-4 years of age, our breathing patterns are generally healthy. However, various factors such as life conditions, stress, anxiety, anger, resentment, addiction, jealousy, and others can lead to permanent changes in breathing patterns.

The most proper way of breathing involves utilizing your diaphragm during respiration. Diaphragmatic breathing not only facilitates proper speech and singing but also contributes to transitioning into a long and healthy life. Additionally, using breathing techniques in yoga and meditation practices aids in cleansing the subconscious mind and gaining control over the psyche.

The functioning of the respiratory system

Respiratory system is a system that manages the process of taking in oxygen and giving out carbon dioxide. Here are some basic facts about the respiratory system:

• Respiratory Organs: The respiratory system includes a series of organs such as the nose, throat (pharynx), larynx (voice box), windpipe (trachea), and lungs. These organs play a role in different stages of respiration.
• Breathing In: The first stage of respiration involves taking in air from the outside. The air taken in through the nose and mouth is cleaned and warmed by the hairy cells and mucus layer in the nasal cavity.

• Gas Exchange: In the alveoli of the lungs, oxygen moves from the alveoli to the capillaries, while carbon dioxide moves from the capillaries to the alveoli. This process facilitates oxygenation of the blood and removal of carbon dioxide.
• Breathing Out: The respiratory system manages the process of exhaling to remove carbon dioxide from the body. Carbon dioxide is expelled from the lungs through the respiratory tract.

Proper Sitting Posture in Breathing Exercises

The correct sitting posture is crucial in breathing exercises because it ensures that your body is comfortable and supported, thus enhancing the process of breathing in and out.

• Opening the Chest: Gently push your chest forward and pull your shoulders back to expand your chest cavity. This allows your lungs to take in more air.
• Abdomen and Breathing: While sitting, lightly draw in your abdominal muscles without tightening them excessively. Feel your abdomen expand as you inhale, and gently draw in your abdominal muscles as you exhale.
• Body: For prolonged seated exercises, using back support on a chair can be beneficial. If sitting on the floor, sit on a meditation cushion with your pelvis slid forward one-third of the way. This elongates the spine upwards.
• Legs and Knees: Sit with your legs comfortably uncrossed and not tightly pressed together. If seated on a chair, your knees should be shoulder-width apart and level with your hips. If sitting on the floor, your knees should be slightly lower than your hips.
• Feet in Contact with the Ground: Keep your feet in contact with the ground and evenly spread out. If performing the Chair Pose, let your toes rest freely on the floor. Distribute the weight of your feet evenly on the ground.
• Hands: Rest your hands gently on your knees with your fingers softly bent.
• Head and Neck Position: Keep your head upright and align your neck vertebrae. Avoid tilting your head forward or backward. Keep the weight of your head balanced while preserving the natural curves of your spine. Relax the jaw and neck muscles.
• Mouth: Keep your teeth slightly apart and your lips relaxed.
• Eyes: Close them gently if comfortable. If closed eyes cause discomfort or unease, leave them slightly open.

Simple Breathing Exercise

• Preparation: Sit comfortably in a relaxed position after reviewing the ‘Correct Sitting Position in Breathing Exercises’ steps.
• Inhalation: Take a deep and slow breath through your nose. While inhaling, push your abdomen inward, then expand your chest. Focus on expanding both the lower abdomen and upper chest cavities while breathing in.
• Upper Breathing (Apical Respiration): At the end of inhalation, expand your chest a bit more and raise your shoulders upwards. This helps you fully fill your lungs.
• Breath Retention (Retention): Hold the full breath for a few seconds. Continue to relax during this time and avoid tensing and relaxing all muscles while holding your breath.
• Exhalation: Slowly and controlledly exhale through your mouth. While exhaling, release the air starting from the clavicles and ending with the complete emptying of the abdominal area. If possible, it’s beneficial to gently draw the abdomen inward while exhaling.
• Rest: Return your breathing to its normal rhythm for a few seconds. Feel your breath and allow your body to relax.

Full breath breathing can not only relax your body and mind but also provide you with more energy and focus. By regularly practicing this breathing technique, you can reduce stress, enhance mental clarity, and contribute to your overall inner peace.