Huntingdon Pennsylvania Yoga Massage Health Wellness

Attuning to Our Natural Rhythms

by Jennifer Micija,  President, Huntingdon Health and Wellness Association

and certified Kripalu Yoga Teacher

During this Autumn season, the Earth is drawing energy inward, nurturing roots, bulbs and life that will be blanketed with snow this winter. For many of us, personal energy is drawn inward and appreciation and introspection occupy our minds.  Our rhythms are guided by the natural rhythms of the seasons, promoting harmony between ourselves and the earth.

Breathing is a natural rhythm of rest and activity and an automatic response our bodies participate in every moment of our lives. We can promote relaxation and rejuvenation of mind and body, clarity of thinking, and an overall sense of well-being when we attune with the rhythm of our breath and engage in exercises that enhance our breathing. Breathing exercises, also called pranayama, assist with maximizing breath or life force. Some pranayama techniques promote deep inhalations, supplying our bodies with greater amounts of oxygen to nourish our organs, tissues and cells. With each extended exhalation carbon dioxide and toxins that build up in our body are eliminated. When we oxygenate the blood through deep breathing practices, we provide energy for our entire system, body and mind.

Deep breathing practices are part of everyday life. For example, when we visit our family doctor, we may be told to take a deep breath and relax before or during an examination. A woman in child-birth focuses on her breath, breathing deeply to assist in easing the tensions during the delivery of the baby.  Mindful breathing promotes beneficial changes, including relief of mental and physical tensions, lowering of blood pressure, increase in oxygen intake, and focusing of energy.

Pranayama is an ancient scientific system of breath control used by many people, including athletes and practitioners of yoga, tai chi, meditation, and martial arts. The flow of our breath is a reflection of the condition of our internal body and mind. When we experience stress, our breath is shallow and quick. Just before we fall asleep, our breath is deep and relaxed. The practice of pranayama promotes relaxation and rejuvenation in the body and mind. Conscious expansion of the breath’s daily expression assists the practitioner by promoting awareness of the present moment. Once we learn and apply basic breathing techniques in life, a deeper level of relaxation, balance, and sense of well-being is experienced.

There are many different styles and techniques of pranayama. Dirgha Pranayama, also known as three part breath, is a technique safe for beginners, and it provides a foundation to build upon if one chooses to develop a deeper pranayama practice. This breathing technique emphasizes the full expansion of the belly, rib cage, and the collarbone area. It is easy to follow, subtle in its outward presence, and can be practiced anywhere. Once you have learned the technique it can be carried into your everyday life.

Dirgha Pranayama Guidelines:

Sit in a comfortable cross legged position with spine erect, shoulders soft and dropping down away from your ears. (This technique can also be practiced lying on your back.)

Close your eyes and let your face and throat muscles relax.
Begin taking long, slow, and deep breaths through the nostrils. 
Place your hands on your lower belly area. Inhale through your nostrils and allow your belly to fill with air, drawing the air deep into the belly and lower lungs. As you exhale, allow the belly to deflate like a balloon. Repeat several times, keeping the breath smooth and relaxed. Do not force or strain yourself in this exercise.    

Next, place your hands on your rib cage. Take deep inhalations through your nostrils as you breathe and allow air to expand your belly. Draw your air upward and expand the mid-chest region. Allow the rib cage to open outward on all sides. Exhale and repeat several times.

Place your hands on your collar bones. Inhale, let the belly expand like a balloon, continue to draw your breath upward expanding the rib cage area. Let your breath continue to expand and rise to the collar bone region.  Exhale and let the breath be released from the collar bone to the rib cage to the belly.

Combine all three steps into one continuous flow. A full three part inhalation and a full three part exhalation is considered one complete breath. When practicing Dirgha Pranayama, imagine a glass of water being filled from the bottom up during your inhalation, and imagine the glass being emptied from the top to the bottom during your exhalation. Beginners can practice this breathing exercise for two to three minutes.

Regular practice of mindful breathing through pranayama can be combined with aromatherapy to develop a greater sense of harmony in our lives.  Aromatherapy purifies the air and environment around us, enticing our senses with fragrance and helping us to connect to the natural rhythms of our breath.  Immersing yourself in a relaxing atmosphere where pranayama and fragrance guide you to a deep state of relaxation can enhance your overall health. Sandalwood eases nervous tension, calms the mind, and serves as a meditative aid.  Cinnamon, clove and vanilla are delicious fragrances that bring a sense of at-homeness to us. I enjoy using my essential oil burner, consisting of a rack or frame, a candle holder and candle, and a heat resistant glass dish on top of the frame. I fill half of my dish with water, light the candle and let the water warm. I then add a few drops of one or more essential oils.

As you celebrate during this Thanksgiving season, take time to nurture and cherish yourself and loved ones.  Attune with your natural rhythms while enjoying the pleasures of pranayama and aromatherapy. Celebrate the beauty of yourself, loved ones, and our community. Breathe. Relax. Rejuvenate.