When Life Moves You Out of Alignment, Take a Step Back & Breathe

The Benefits of Breathing into Alignment

In order to live an authentic life, we must be in alignment. Meaning our outward actions must be in agreement with our inward intentions. Conscious breathing is a great way to line up the inner and the outer world. 

We spend so much of our existence seeking answers and things outside of us. This throws our system out of alignment. It starts subtly and ends up reflecting back to us images and lifestyles that we don’t even relate to. Following your breath is a significant way to guide yourself back into alignment. 

Breathwork offers effective techniques so you can…

  • Manage intense emotions 
  • Show up authentically in your life
  • Make inspired decisions
  • Feel calm
  • Improve your sleep quality
  • Lower your blood pressure
  • Increase mental and emotional resilience
  • Balance energy levels

We all go through times in our life when things aren’t going well. Where every move we make seems off. You are probably aware that your alignment is off, but can’t quite figure out how to nudge it back to the right place. Simple and effective breathing is a great tool to use anytime you’re feeling off. 

Balancing the nervous system is one of the many benefits of breathwork. Helping you to identify the areas in your life that are out of alignment in your evolutionary experience. 

Below are 3 breathing exercises to help you breathe your way back into alignment. 

Balanced Breathing

Balanced Breathing is performed by breathing in and out in equal parts. 

  1. Begin by sitting in a comfortable cross-legged position on the floor. Or, if you prefer, lying down. Be sure legs are not crossed, but you may like them elevated. 
  2. Close your eyes and bring your attention to the tip of your nose. Notice the natural rhythm of your breath.
  3. After a few rounds of natural breathing, begin to slowly count to 4 or 5 as you inhale.
  4. Take a moment at the top of the inhale before slowly counting out to 4 or 5 as you exhale.
  5. Take a moment at the bottom of the exhale before returning to the inhale
  6. Continue in this pattern, breathing in and out slowly to the same count with a pause at both the top and bottom of each breath.

By breathing in and out in equal time you are balancing out the nervous system. This helps bring you up if you’re feeling low and helps guide you down if you are too anxious. 

Balance is the key to many breathing practices. 

Alternate Nostril Breathing

Another great example of equal part breathing that helps nudge us back into alignment is Alternate Nostril Breathing. In this pattern, you will breathe in and out through alternating nostrils.

Before getting into the technique, let’s chat about hand placement. 

  • Look at your right hand and fold the first two fingers (the pointer and middle) into the palm.
  • Use your pinky to help guide the ring figure up to your best degree.
  • Your hand will look similar to the hang loose hand gesture. 
  • Keeping your hand in this mudra you will perform the technique.

This is best done sitting in a comfortable seated position. Either on the floor or in a chair with your feet firmly placed on the floor and your back free from support.

  1. Place your left hand on your left knee.
  2. Exhale completely and bring your right hand up to your nose, closing the right nostril with your thumb.
  3. Inhale through your left nostril and pinch both nostrils closed at the top of the inhale.
  4. Open your right nostril by removing your thumb and exhale out the right nostril only.
  5. Stay here and inhale in the right nostril while your ring and pinky finger press closed the left.
  6. Pinch both nostrils at the top of the inhale.
  7. Release your ring and pinky finger and exhale out the left. 
  8. That is one round. 
  9. Continue in this cycle for 10 rounds or 5 minutes. Always ending the practice by exhaling out the left nostril.

Focus on keeping your breath slow, smooth, and continuous; nothing labored.

Abdominal Hollowing

Abdominal hollowing is the more active of the three described here. I recommend doing this one laying down so you don’t overwork your back muscles while actively pushing out the breath.

  1. Lie on your back with the souls of your feet planted about hip-width distance apart.
  2. Begin breathing in a slow and controlled manner.
  3. After a few rounds, activate the breath by deeply breathing in for a five-count.
  4. Exhale all the air out of your lungs as you push your belly button all the way back towards your spine. There is no count on the exhale, but it should be at least 2 to 3 counts longer than the inhale.
  5. With your abdominal area completely hollowed out, hold empty for 5 counts.
  6. Repeat this cycle of a triangle (breathing, inhale, exhale, hold) for 10 rounds or roughly 3 minutes.
  7. After the last active round, go back to your natural breathing pattern before moving on.

Abdominal hollowing works into your underworked deep abdominal muscles. Making it beneficial for those suffering from lower back pain. As an option, you can drape something over your belly to add extra pressure to the exhale. This is helpful because it assists in flushing out all the stagnant air trapped at the bottom of your lungs. A pillow, yoga block, or light sandbag all work great. 

Taking the time to breathe consciously as a daily practice has the power to move your life from a place of chaos to one aligned to your inner calling. 

We All Face Challenges

Working with all kinds of people in helping them reconnect to their breath, I have come to understand that these simple breathing patterns can have a profound impact on one’s life. Like meditation, it gives you an opportunity to let go of the mind-chatter and reflect within. 

I cannot tell you the number of times students come up to me and thank me for helping them to sleep better or breathe through a difficult emotion. Although it is a true honor to share these practices, I did nothing to help them that they couldn’t do on their own. 

Sometimes getting in alignment means having someone like me to guide you through the work. Giving you an opportunity to sink deep into a practice while a guide does all the counting, observing, and keeps you on track. This is part of re-connecting to your alignment. 

If you are interested in going deeper with your breath practice I am here to assist. Contact me at mary@heart-lightstudios.com to find out more. 

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