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NATURAL HIGHS OF CHILL: BREATHE - AND LET GO

Each breath you take is a link between mind and body -the key to calming the mind and relaxing the body. And each emotional state has its own distinct breathing pattern. For example, when we are anxious or afraid, our breathing becomes rapid and shallow. When we are happy and relaxed, however, our breathing is naturally slow and deep.

When you are stressed out, one of the quickest ways to regain balance is to breathe deeply and gain some perspective on whatever is making you feel anxious. Breathing deeply has many oilier benefits. Most of us use less than a third of our lung's capacity. By learning how to breathe deeply and fully you bring more oxygen into the body, and consequently more energy. The air we breathe also contains vital energy, known as prana or chi. By regularly doing the following conscious breathing exercises, we can accumulate this energy, let go of stress, rebalance the mind and revitalise the body.

Diakath Breathing

This breathing exercise by Oscar Ichazo, founder of the Arica School, a school of knowledge, uses the diaphragm muscle to guide our breathing pattern so that deep breathing becomes natural and effortless, allowing us to be aware of the Kath"' point during the exercise. You can practise this exercise at any time, while sitting, standing or lying down, and for as long as you like. You can also do it unobtrusively during moments of stress.

The diaphragm is a dome-shaped muscle attached to the bottom of the ribcage. The Kath is not an anatomical point like the navel, but it is the body's centre of equilibrium, located in the lower belly about three finger-widths below the navel. When you keep your attention in the Kath point you become aware of your entire body.

How to do It

In Diakath Breathing your lower belly expands from the Kath point as you inhale. The diaphragm muscle expands downwards towards the Kath point. This allows the lungs to fill with air from the bottom to the top. As you exhale, the belly and the diaphragm muscle relax, allowing the lungs to empty from top to bottom. Inhale and exhale through your nose.

1. Sit comfortably, in a quiet place with your spine straight.
2. Focus your attention in your Kath point.
3. Let your belly expand from the Kath point as you inhale slowly, deeply and effortlessly. Feel your diaphragm being pulled down towards the Kath point, as your lungs fill with air from the bottom to the top.
4. On the exhale, relax both your belly and your diaphragm, emptying your lungs from top to bottom.
5. Repeat at your own pace.

When to do it

• Every morning sit down in a quiet place before breakfast and practise Diakath Breathing for 5 minutes, or 36 breaths.
• Whenever you are stressed throughout the day check your breathing. Practise Diakath Breathing for nine breaths. This is great to do before an important meeting, or when something has upset you.

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