The Power of Mindful Breathing

This Tackk was made for a Wellness Chat
by @PeaceAcore (on Twitter)
for @WWTrain1 (On Twitter)

The Chat begins at:

Other Tackks On Wellness:

Here Are Many Resources from the Chat:

Breathe in the Moment

We often take quiet moments for granted.
Sometimes we just need to stop...
and Breathe in the Moment...
and realize how deeply Blessed we are...
Because so much is given to us...
And every Moment is Precious.
So the next time you get lost in Mindlessness...
Stop ...     Breathe ...    Be Grateful.

The words above are written into the following video which I took from my porch, and share as a 46 second meditation on Breathing in the Moment. The sentences above (annotations) may not show up in the video on all devices, especially phones and tablets. ~@PeaceAcore

This current Tackk is focused on the
Breathing aspects of Mindfulness
I have made another Tackk
that has excellent information and links
to many resources on:
The Effect of Mindfulness on Wellness:
(click link below):

Thousands of years ago,
HINDU SAGES used the word "Prana" -
to mean breath, wind, and air -
but most importantly to represent
the DIVINE nature of the LIFE-FORCE
"Hindu masters called the human soul
the "anu",
which means “the one who breathes.”
~Andy Caponigro
The Miracle of the Breath

We "breathe in oxygen to nourish
our brains, nerves and internal organs.
The fact is that we can survive
without food for some time
and without water for days,
but without oxygen; we will die
within a just a few minutes.
Breath is utterly essential."

"Researchers have proven that the lack of oxygen
raises stress levels and decreases
our state of well-being."

Poem by Kabir

Are you looking for me?
I am in the next seat.
My shoulder is against yours.
You will not find me in Indian shrine rooms,
not in synagogues, not cathedrals,
not in masses, nor sacred songs.
Not in legs winding around your own neck,
nor in eating nothing but vegetables.
When you really look for me,
you will see me instantly.
You will find me in the tiniest house of time.
Kabir says: “Student, tell me, what is God?”
He is the Breath inside the breath.

Breathing is so automatic and natural, that we can tend to take it for granted until external or internal factors make every day breathing a critical challenge. Such Factors include Air Pollution and Respiratory Illnesses.

In China, Breathing Becomes a Childhood Risk
Pollution Is Radically Changing Childhood in China’s Cities

APRIL 22, 2013

BEIJING — "The boy’s chronic cough and stuffy nose began last year at the age of 3. His symptoms worsened this winter, when smog across northern China surged to record levels. Now he needs his sinuses cleared every night with saltwater piped through a machine’s tubes.

The boy’s mother, Zhang Zixuan, said she almost never lets him go outside, and when she does she usually makes him wear a face mask. The difference between Britain, where she once studied, and China is “heaven and hell,” she said.

Levels of deadly pollutants up to 40 times the recommended exposure limit in Beijing and other cities have struck fear into parents and led them to take steps that are radically altering the nature of urban life for their children."
Continued at:

Oftentimes we inadvertently compromise our own breathing by falling into the habit of shallow breathing - not exhaling more fully and taking in breaths that cause our abdomens to rise.

Effects of Short and Shallow Breathing:

* Shallow breathing can produce the same sensations as  hyperventilation.
* You can feel lightheaded or dizzy
* You can also get a more rapid heartbeat
* You can experience numbness or tingling in the extremities  as well.

The Importance of Breathing

1. Without Oxygen we would die in a matter of minutes.
Breathing brings Oxygen into our bodies by way of our nose (which filters air) and windpipe (trachea) and into our bronchial tubes and millions of tiny
air sacs (alveoli) covered with capillaries. The oxygen passes through the alveoli into our bloodstream where millions of red blood cells deliver this life giving gas - the fuel needed for energy in our body cells which are tiny factories performing the functions of every organ within us.

2.  Breathing Detoxifies and Releases Toxins
"Your body is designed to release 70% of its toxins through breathing. Carbon Dioxide is a natural waste of your body's metabolism. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs."

3.  Breathing Releases Tension

"Think how your body feels when you are tense, angry, scared or stressed. It constricts. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs."

4.  Breathing Relaxes the Mind/Body and Brings Clarity
"Oxygenation of the brain reduces excessive anxiety levels. Pay attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well."

Stress, Panic and Anxiety can Strongly Affect Breathing

"When you feel like you can't
catch your breath,
it's because you
forgot to do something.
You forgot to exhale."

Here's the Key

When you feel like you can't catch your breath,
it's because you forgot to do something.
You forgot to exhale.
That's right. Before you can take a deep breath,
you have to give one away. Why?
Because, when you've been breathing
in a short, shallow manner (from your chest),
if you try and take a deep inhale, you just can't do it.
All you can do is take a more labored,
shallow breath from your chest.
That will give you all the air you need,
but it won't feel good.

A Breathing Exercise to Calm Panic Attacks

The 4-7-8 Breath: Health Benefits & Demonstration:

"Once you develop this breathing technique by practicing it every day, twice a day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. Use it to deal with food cravings. Great for mild to moderate anxiety, this exercise cannot be recommended too highly."
~Dr. Andrew Weil

Deep Breathing and How to Breathe Correctly
"Breathe deeply into your abdomen, not just your chest. Proper breathing should be deep, slow and rhythmic and done through the nose, not the mouth. Each breath should ideally last three to four seconds breathing in and three to four seconds breathing out. Deep full breaths that fill your lungs use your diaphragm. When you breathe deeply your diaphragm muscle pulls your lungs down, so that they expand and so that you can really circulate oxygen down into the whole lung.

Breathe in slowly and imagine your lungs filling up with air: your chest slightly widens, your diaphragm pulls your chest cavity down and your belly button pulls away from your spine as you breathe in. When your lungs are full, exhale slowly and pull your belly button back in towards your spine to push out all of the air from the lungs."
Continued at:

A Guided Meditation for
Sympathetic Breathing:

Link to Poster Above...

The 10 Techniques are shown below:

1. Deep Or Abdominal Breathing:

"It is known to be the most effective breathing technique for taking control over our nervous system and keeping the stress level low. Practicing it only 10 minutes per day can be helpful in reducing blood pressure and heart rate almost instantaneously

  1. Sit straight on the floor and place your hands on your chest and abdomen one by one.
  2. Start inhaling through your nose and exhaling through your mouth. You can feel how the hand kept on your abdomen rises along with the contraction of the abdominal muscles, while the other hand doesn’t move that much.
  3. Try to breathe in as much air as possible so that your body is provided with lots of fresh oxygen and keep counting slowly as you breathe out."

2. Stimulating Breath Or Bellows Breath:

  1. Sit comfortably on the floor and start breathing through your nose quickly. Your mouth must be closed, but make sure that it is relaxed enough.
  2. Try to complete a cycle of 3 breath-ins and breath-outs every second. Resume normal breathing after finishing each cycle. Continue the process up to 15 seconds at the initial stage. Then, increase by 5 to 10 seconds as you go ahead.
  3. The duration of your inhalation and exhalation should be short, yet equal. It will move your diaphragm extremely fast just like a ‘bellows’

Image Source:

10 Amazing Breathing Exercises For Relaxation;

"Stress has become an indispensable part of today’s life. It often becomes devastating and interferes with the state of equilibrium of our nervous system, thereby affecting our health and well-being. In such situations, breathing exercises can help us immensely in restoring the balance of our nervous system and achieving the optimum relaxation."

Cells Tissue Organ and Organ Systems

Links to Articles and Resources:

3 Breathing Techniques for Dealing with Anxiety, Stress, and Low Energy

A Mindful Relaxation You Can Do in the Grocery Line

"Fight, Flight, or Breathing Right: The Choice Is Yours"

Just Breathe? The Secret to Lowering Blood Pressure

Stress: Fight or Flight Response
How the Fight-or-Flight response explains stress

The 4-7-8 Breath: A Powerful Tool
To Use Anywhere - Before Reacting

"The fight or flight response: Our body's response to stress"


Top 10 Breathing Techniques For Relaxation