By Claire Diab and Dennis Boyle

Did you know that breathing techniques can help maintain clarity and a sense of calm and focus, which is so important for your job, as you have to do quick analysis and decision making?

You can change your body from the inside out, nourishing every single cell in your body. These two breathing techniques described below can eliminate stress the moment you feel it, increase your attention span, sharpen your focus, and improve your memory.

Scientists are now finding that breathing techniques can reduce stress, and they also reshape the brain. It is apparent these breathing techniques are useful for strengthening our brain’s functionality and performance.

Enjoy these powerful yet simple techniques sitting at your desk, lying in your bed, or sitting in the beautiful outdoors!

 

Rhythmic Breathing

 

BENEFITS

• Purifies the lungs, blood, and cells of the body.
• Strengthens the heart and regulates heartbeat.
• Provides stamina and endurance while climbing stairs, running, or performing any other vigorous exercise.
• You will create internal balance and harmony, regulating the natural rhythms within the body.

 

STEPS

1. Sit comfortably and close your eyes. Place your hands on your lap.
2. Breathe in through the nostrils 2 breaths in and then 2 breaths out.
3. Maintain a steady rhythm.
4. The breaths in and out are performed with power and strength.
5. This breathing technique can be incorporated while climbing stairs, running, walking, or any other activity.

 

SPECIAL NOTES

a) Practice this rhythmic breathing technique going up and down stairs.

b) In the morning, sit at the side of your bed or on a chair with feet on the floor and perform rhythmic breathing 2-5 minutes.

c) Walk in the afternoon for 5-10 minutes (preferably outdoors), matching the breaths with each step.

 

CONTRAINDICATIONS

Menstruation, pregnancy, colitis, cancer in the abdominal region, recent surgery, untreated high blood pressure, emphysema or other severe lung condition, hernia.

 

Alternate Nostril Breathing

 

BENEFITS

• Balances the right and left hemispheres of the brain, bringing a sense of peace and clarity to the mind.
• Balances two of the main energy channels along the spine through which lots of energy flows.
• Relaxes and revitalizes the body and mind.
• Develops concentration and prepares one for meditation.

 

STEPS

1. Bring the right index and middle fingers together. Place these fingers in between your eyebrows.
2. Close your right nostril with your right thumb and inhale through the left nostril.
3. Hold the breath, closing off both nostrils (use ring and small finger to close off left nostril).
4. Raise the right thumb and exhale through the right nostril, keeping the left nostril closed.
5. Inhale through the right nostril.
6. Hold the breath, closing off both nostrils.
7. Bring the ring and small finger tips to the palm of your hand and exhale through the left nostril, keeping the right nostril closed. (Steps 2–7 complete one cycle.) Begin again, inhaling through the left nostril. (Repeat steps 2–7 ten times).

 

SPECIAL NOTES

a) Alternate Nostril Breathing is performed with a smooth, steady, and subtle breath.

b) Relax into the rhythm and flow of the breath, without forcing or straining.

c) If your raised arm gets tired, support it by holding your elbow with the opposite hand.

d) Listen to your body for the appropriate rhythm of inhaling, holding, and exhaling. The rhythm will be different for each individual and will vary slightly from day to day. The standard suggested ratio is 2:8:4 seconds–that is, you inhale for a count of 2, hold for a count of 8, and exhale for a count of 4. (As you become accustomed to this practice, you can increase the ratio to 4:16:8.)

e) The suggested practice is 15 to 20 minutes daily. You may wish to start with five minutes a day and build your practice gradually over a period of time.

f) Maintain your focus on the forehead with eyes gently closed throughout the practice, especially when holding the breath.

 

CONTRAINDICATIONS

Holding the breath should be minimized or omitted for those with untreated high blood pressure, abdominal inflammation, lung conditions, or hernia.

 

 

Claire Diab is an internationally recognized yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on yoga including “Yoga for Firefighters.”

Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.