Samson Fitness

“This ancient Sanskrit symbol is a beautiful reminder to do what comes naturally—Breathe—It’s the first thing we do when we come in to this world, and the last thing we do when we leave it.” 

Breathing is important- Wow, what a concept! Obviously, breathing is essential to our well-being because it comes naturally but what most people don’t understand, is how to harness and cultivate this power from within. In essentially all practices of fitness—lifting, running, yoga, meditation—you will find that breathing is fundamental. In yoga, controlling your breath through different techniques and exercises is called “pranayama”. “Prana” meaning life force or vital energy; and, “yama” meaning to guide to expansion. Think about that for a minute—a vital energy from inside YOU is guiding to expansion! With every breath—we adapt, we change, we grow. That power is within each of us, all the time. What happens within, effects everything outward. Wherever our breath goes, our mind follows. When we simply choose to pay attention to our breath, we begin to do mindful breathing and develop a new sense of well-being.

THE BENEFITS

Whether you’re a hardcore athlete or just looking for a way to reduce stress, there are an array of physical, emotional, and mental benefits from deep and mindful breathing. As you begin to make this a daily practice, notice these benefits and MORE..

These benefits are available to all who spend just minutes a day focusing on their breath. Try some of the techniques below to get started!

TECHNIQUES

Be INTENTIONAL! During these exercises, remember to focus completely on your breathing. When you have thoughts that drift you away, notice it and re-center yourself by bringing yourself back to your breath. Keep these tips in mind before you get started:

• Wear comfy clothes
• Choose a quiet, calm environment
• Use aromatherapy
• Sit in a comfortable position (Always with a lengthened spine)

After you have considered all of the above, take a moment now to bring awareness to your breath. Sit tall with a long spine. Take a full breath in with an open mouth, fill your lungs up to their utmost capacity. Notice the rise of your chest and the expansion of each rib. Now, exhale through your mouth, feeling the air leave—starting from your lower ribs and out through your lips. Take a few deep breaths like this or continue with some of the techniques, that I personally love, below!

Equal Breathing (Sama Vritti pranayama)

This is a simple breathing exercise of inhaling and exhaling for the same amount of time, creating balance. You can follow the steps below or count longer or shorter, always for an equal amount of time!

1. Begin on an inhale through the nose to patiently count 1-2-3-4.
2. Take a small moment at the top of your inhale to notice your lungs full of air.
3. Slowly count 1-2-3-4 as you exhale, either through your nose or mouth.
4. Again, take a moment at the bottom of your exhale to feel the light and empty.
5. Continue this pattern of balance and matching your inhales and exhales for several minutes.

4-7-8

Based on the ancient principle of pranayama, this technique of 4-7-8 breathing was developed by Dr. Andrew Weil. This is a rhythmic sequence that can be adjusted to fit your comfort. You can inhale, hold, and exhale for longer or shorter but remember to keep the ratios between numbers the same!

1. Take a deep inhale then empty your lungs of air, making a whooshing should through your mouth.
2. Seal your lips and breathe in quietly through your nose for 4 seconds.
3. Hold your breath for a count of 7 seconds.
4. Exhale forcefully through the mouth, repeating the whooshing sound, for 8 seconds.
5. Repeat these steps at least 4 times. Recommended twice daily!

Alternating Nostrils Breathing (Nadi Shodhana pranayama)

This “subtle energy clearing” breathing technique is practiced to balance the airflow between nasal passages. This type of breathing could cause issues for people who have asthma or heart and lung conditions, so please listen to your body!

1. Place your left palm on your left knee, facing upward.
2. Bring your right hand in front of your nose, setting your index and middle finger between your eyebrows, or “third eye center”. Use these fingers as an anchor.
3. Your ring finger and pinky will control the air flow from your left nostril while your thumb controls the right nostril.
4. Take a deep inhale. Close your right nostril with your thumb and exhale through your left nostril.
5. Inhale through your left nostril, then close this side with your ring finger.
6. Release your thumb and exhale through your right nostril.
7. Now, inhale through your right nostril then seal this side with your thumb again.
8. Release your ring finger from your left nostril and exhale through this side.
9. This is one cycle and each cycle should take about 30-40 seconds. Keep repeating these steps for a total of 5-10 cycles, or 5 minutes. To achieve balance, always complete this exercise by finishing with an exhale through your left nostril.

Ujjayi Breath

This is my most used technique as it is fundamental in vinyasa yoga. Ujjayi translating to “victorious”. This “warrior breath” is used to regulate body heat, link breath to movement, and maintain focus throughout sequences. I usually engage my ujjayi breath in Child’s Pose but do what serves you!

1. Begin with a few rounds of natural breathing—either through your nose or mouth, which ever feels more comfortable.
2. Seal your lips and Inhale deep through your nose.
3. Keep your mouth closed, constrict the muscles in the back of your throat and exhale through your nose. Exhale loud and oceanic, creating a “Darth Vadar” voice or like your fogging up a mirror in front of you.
4. By keeping your lips sealed, you build heat to warm the body and muscles. When you exhale with an open mouth, you give your body a chance to cool down.
5. Repeat this as many time as you would like, remembering—seal lips build heat, open exhales cool down!

REMEMBER:

You are a life force! Incorporate mindful breathing into your day just for a few minutes and watch yourself grow. Take what serves you and leave the rest!