Sitting down for long periods of time, thinking too much, overeating, under-exercising, and resisting feeling your emotions can all contribute to shallow breathing. Shallow breathings can, in turn, play a part in depression, anxiety, constipation, digestive disturbances, fatigue, low libido, and more.
In school we learn skills like how to add fractions and write a thesis statement, but when and where do we learn how to breathe effectively? This simple knowing can dramatically alter your health, happiness, and how effectively you relate to the people around you.
When you breathe fully, you allow life to flood through you without judgment, clinging, resistance, or fear. Complete and conscious inhales and exhales are both metaphors and indicators for embracing and letting go, as is appropriate in each moment.
For this breath assessment, all that you need is 5-10 minutes and a notepad and pen. The goal here is simply to notice how you breathe habitually, without trying to change anything. From this understanding, you will be better able to gauge what aspects of your breathing cycle need more attention.
Begin by sitting on a chair with both feet on the ground, your hands in your lap, and your spine long. Then give yourself a minute or to feel into and ponder each of the questions.
1. Location
Where is the movement of breath most noticeable? In your belly? Chest? Upper or lower body? A combination of these?
2. Frequency
Is your breath fast or slow? Somewhere in between? Count your breaths (12-14 breaths per minute is considered to be "normal.") Which is longer, your inhalation or your exhalation? By how much?
3. Quality
Is your breath smooth or uneven and rough? Is it deep or shallow? Can you think of three adjectives right now that best describe your breath?
4. Refinement
Once you have this information, over the next few minutes, gradually let your inhales and exhales become of equal length and depth. See if they can move through your whole torso (from the low belly all the way up to the chest on the inhale, and from the chest down to the low belly on the exhale). Don't force this. As you relax more and more, let your breath show you how it wants and needs to move.
5. Maintenance
Notice the quality of your thoughts and feelings at the end of this exercise. How have they changed from when you first sat down? If you noticed a positive shift, strive to bring your attention back to a full, harmonious breath as much as possible throughout your day. This way deep breathing will more and more become a way of life.