Here's a skill for your Life Toolbox that will help you more than soccer practice ever did.
The overall health of your body, mind, and emotions is tied directly to how well you breathe.
When breathing in, your lungs fill with blood waiting to be oxygenated. Once it is, the blood then circulates throughout your body cleansing, refreshing, and purifying your cells, all the while picking up poisons, toxins, and wasted that are released when you breathe out. As the diaphragm expands on the in-breath, it massages the abdominal organs, aiding digestion and elimination.
Diaphragmatic breathing is done by breathing in deeply enough that the belly area feels as if it is expanding. In fact, your belly will literally rise and fall as breaths are taken.
Doing so slows the heart rate and is associated with normal blood pressure. It increases lymphatic flow and the transfer of oxygen from the blood to the tissues. Diaphragmatic breathing dilates the brain and coronary arteries, which increases blood and oxygen to the brain and heart. It lowers tension and stress in the muscles and can reduce the sensations of pain. Diaphragmatic breathing enhances vitality, energy, self- awareness, and stability.
A natural stress release is created as you breathe diaphragmatically. Your heartbeat will naturally slow down as your diphragm stimulates the vagus nerve. Oh yeah. Your overall circulation will also improve.
Here are some tips of the trade:
• Breathe in and out through your nose. Your nose is designed to prepare the air for your lungs by warming or cooling it, moisturizing it, and removing dust particles and other small debris that might be floating around out there.
• Your lungs are large, and meant to be used. Give yourself a chance to breathe all the way in and all the way out.
• Since a decent breath begins with a complete exhalation, start by breathing out through your nose as much air as you can. Even after you think all the air has been released, squeeze a bit more out. You will notice a big difference in your lung capacity if you will first push as much air out as you possibly can. This will automatically prepare your lungs for a full and complete breath.
• Breathe in through your nose smoothly and evenly so that the air fills up the lowest part of your lungs first. Then let it expand to the midsection and finally to the uppermost part of your lungs.
• Breathe all the way back out again. Let the air release from the top to the bottom.
• To get the hang of it, gently place your hands on your tummy so that the tips of your middle fingers slightly touch each other. As you breath in, notice how your fingertips will slightly separate. Your fingertips will go back together when you breathe back out. This happens when your diaphragm expands and gently massages the abdominal area.
• Be aware of your shoulders. If you feel any tightness or tension, let them relax and soften as you exhale.
• Try focusing your attention on the sensation of breathing itself. Know when you are breathe in. Know when you are breathing out. When your mind drifts away, gently bring your attention back to your breath.
• Notice the gently caress of a steady and even in-breath and the sense of freedom and release generated with a slow out-breath. Let the exhalation be an outlet for any unwanted physical, emotional, or mental sensations.
One of the best ways to help out an axious child is to have them blow bubbles, real or pretend. If they just had a tantrum, you might need to blow a few too. Another option: head over to www.mythoughtcoach.com and don some headphones. The Guided Children's Meditation will quickly help Junior back to sanity, and I can guide you to a peaceful and relaxed place in no time on any one of the mp3s in the RELAX section of the library.
It's not what happens to us that matters so much. It's how we deal with it.