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May 2015 | Read this issue and more at www.healthandwellnessmagazine.net |
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INTEGRATIVE MEDICINE
Soft Belly Meditation
THE BREATH IS AN IMPORTANT ALLY FOR BALANCING AND INTEGRATING MIND AND BODY.
By John A.
Patterson MD,
MSPH, FAAFP,
Mind Body Studio
Our breath has
the dual nature of being regulated
by both voluntary and involuntary
mechanisms. We really take the
involuntary, automatic quality of
the breath for granted. Thank goodness we don’t have to remember
to breathe each breath. Breathing
happens automatically while we
are busy doing and thinking about
other things, from physical activity
to sleep. We usually think, “I am
breathing,” but in a very real sense,
we are being breathed by our own
automatic, involuntary physiology.
Unlike most involuntary body functions, we can also exert voluntary
control over the breath, allowing
us to whistle, blow out birthday
candles – or stop a panic attack.
Our breath, thoughts and emotions are deeply interconnected.
Calm and peaceful thoughts and
emotions are usually reflected in
calm, peaceful breathing. Agitation,
anxiety, fear, worry and panic are
sometimes associated with irregular, rapid or shallow breathing.
This can develop into a full-blown
hyperventilation attack. Being able
to slow down one’s breathing and
breathe more deeply and regularly
not only returns the breathing to
Due to the
interconnecte
dness
of thoughts, em
otions
and breathin
g, we can
intentionally
and skillfully
use the breat
h to cultivate
calmness and
peacefulness.
normal but also relieves some of the
distressful thoughts and emotions
that triggered the episode. The
breath influences our thoughts and
emotions. Our thoughts and emotions influence the breath.
Due to the interconnectedness of
thoughts, emotions and breathing,
we can intentionally and skillfully
use the breath to cultivate calmness and peacefulness. No wonder
awareness of the breath is one of
the world’s oldest forms of meditation and contemplative practice.
Our breath, thoughts
and emotions are deeply
interconnected.
Wherever we go, the breath is
always with us. It is free. It doesn’t
require special equipment to use
the breath for meditation.
There are many ways in which
the breath is used in meditation.
A particularly relaxing and simple
meditative use of the breath is diaphragmatic breathing or abdominal
breathing, also known as “soft
belly.” Most of us have little experience breathing with a soft abdomen
as our society sends a message to
both men and women that a big
belly is undesirable. Yet a soft belly
was our normal condition when we
were babies and is also our normal
condition as adults when we are
calm, peaceful and rested.
Here’s how to practice “soft
belly” meditation:
• Closing the eyes is recommended for more focused attention
on the practice. You use less energy
breathing in through the nose and
out through the mouth. Breathing
out through the mouth also
seems to help soften the abdomen.
• If the abdomen is soft, with
each deep in-breath your lungs fill
with air, your diaphragm moves
down and your abdomen expands.
With each out-breath, the lungs
empty themselves of air, your diaphragm rises and your abdomen
contracts. Breathing this way helps
the lungs expand more fully, mobilizes the diaphragm and stimulates
the vagus nerve, causing a shift
of your nervous system from the
stress-related, sympathetic, fightor-flight mode to the restorative,
parasympathetic mode. Not everyone can easily soften the abdomen.
It can help to place your hands
over your abdomen and notice the
movements described above. With
a little practice, the hands are no
longer needed as an aide.
This practice improves expansion and oxygenation of the lungs
and relaxes tense muscles all over
your body. If you find it helpful,