Let’s explore the next part of the breath…the Exhale.

For me, as someone with a more active and anxious mind, this part of the breath has been important.  I’m a great inhaler: on the go, full of ideas, and ready to jump in.  I have struggled in balancing it with the exhale, which is the release of that energy. The exhale helps with discernment of what I want to let in and what I don’t, being present where I am and opening up to simply receive.  In my yoga practice, using pranayama that emphasizes a longer exhale has done wonders for my mind state and my ability to be grounded and present.  When I’m aware that I’m holding in the inhale, I focus on long exhales and it centers me and brings me back to the now.  I make better choices from this space and get clear on how I spend my time.

What about you?  Do you let yourself be in the exhale?

PRACTICE

Here are two breath practices that help with the exhale:

1. The first I mentioned above. Just simply inviting your exhale to slow down and lengthen. Even just a little. Start by breathing in and out of the nose (this activates the parasympathetic nervous system to calm us). It may be helpful to first notice your breath and take a few breaths in through the nose and out through the mouth.  Next, start to inhale for a count of 3 or 4. Then exhale for 1 additional number than you inhaled so the exhale is slightly slower or longer than the exhale.

Place a hand on your abdomen, above the navel and as you inhale, gently feel the abdomen push into your hand. When you exhale, feel the hand and belly relax back toward the spine. This is a diaphragmatic or belly breath. Practice diaphragmatic breathing with the longer exhale so you are using your whole respiratory system.

Over time, if you find more space in your breath, move towards a 1:2 ratio for the inhale and exhale.  No rush to get there. If you find yourself creating more tension in your body by increasing the count of the exhale, take it back to a count that feels more relaxing. For example, if I inhale for three, I would exhale for six.  In only a few breaths, you’ll feel everything slowing down.  Here’s a YouTube Video on this practice.

2. The other breath technique that is helpful in slowing down the breath is humming. Take a normal inhale and then as you exhale, make a ‘MM’ sound as you exhale. Focus awareness on the vibration that may be present in your lips and chest. Do this for 5 breaths. Notice how you feel afterwards.

CALM THE MIND WITH THE EXHALE

The wonderful thing about the exhale is that you can focus on it at any moment!  No one has to know that you are even doing it. Yogis have known for a long time that the breath is the other side of the coin with the mind.  If the mind is fluctuating, controlling the breath helps to settle the mind.  If the mind is unsettled, most likely the breath is short and shallow, in the upper chest.  Just by slowing the breath down by a longer exhale can settle the breath and the mind at the same time. Control the breath, control the mind.

Shanti.

P.S. Explore other ways to slow down the mind with this free resource: ‘What If’ Thinking, How To Move Through It in 60 Seconds Or Less.