“How we do one things is how we do everything”
-Annie Carpenter
For this particular post, I would like to bring awareness to the breath.
Before I go there, I would like to share a little about my current training with Annie Carpenter and her smart flow yoga program. If you are unfamiliar, Annie Carpenter is a internationally known Yoga teacher with 40 years of experience. She has been practicing yoga since the 70’s, performed and taught for the Martha Graham company in the 80s, and continued to learn more from the 3 modern fathers of yoga -Sri K. Pattabhi Jois – father of Ashtanga (known for repetition, flow with breath, and no props; BKS Iyengar – founder of Iyengar Yoga (known for alignment and many props), and TKV Desikachar – established the Krishnamacharya Yoga Mandiram (known for yoga therapeutics). Annie has always been driven to learn more and be curious by asking why? She is a life long student of anatomy, evolutionary movement, meditation, and classical philosophy.
I’ve “known of her” for at least 10 years and have taken her classes -on and off- she offers some of her classes on an online yoga site, GLO. I had always enjoyed her classes that I took from her. They are always gentle, challenging, playful, insightful, and taught in a very well thought out fashion. Her classes mostly always have a ‘theme’ and she sticks to that theme so you leave with more knowledge on that particular part of the body or movement and how it affects the whole. It is very smart:).
I gravitate to Annie’s teaching because not only are her sequences smart, but she encourages self inquiry rather than teaching simply the physical shape. She states “our role as a teacher is to guide and literally point the way, providing sign posts and directions based on our own journey. We bring awareness to tension and the release of tension, and also balancing sensations of stretch and strength. Overtime, more evolved levels of paying attention and states of consciousness may be evoked. As a practitioner matures, she begins to understand that her physical habits are mirror images of her life habits.”
Annie’s ability to teach with inquiry is based on a continuum…there is never a destination, a right or a wrong,. Instead in the present moment, there is an effort and a return to center. Meaning, as we are all different, some of us on the same continuum will need more effort and some of us will need more return, to find our own equilibrium and balance for that particular moment (before it changes again:)) none of us, nor one moment in time is ever the same!! I believe teaching with self inquiry is inspiring as it empowers the practitioner to feel in the present and ask themselves if what they are doing is right for them. I hope to encourage this more and more.
That said – how are you breathing??
Fast? Slow? Too much inhale? Holding your breath? Forgetting to exhale? Is it calm, loud, choppy, barely there? How about when you are exercising, do you remember to breath or do you catch yourself gasping for air?
If we listen carefully to our breath, it can give us so much information and insight. I find that when I am in a state of stress or feeling inner turmoil, I barely breathe. How about you? I also find when I am angry and upset, my breath is barely there or it is raging and emotional and its hard for me to connect to an exhale; almost as if I am holding it all inside and not able to let it go. When I am finally able to let it go, tears flooding my eyes, I am finally able to exhale. How about you? Is this true for you? On the other hand, when I’m at ease and content my breathing is also calm and easy.
What happens then to our breathing if we are in a constant state of stress and do not know it for many years? It could be several kinds of stress. Maybe you are in some kind of pain, maybe you are angry, resentful? Or maybe you had an argument, maybe you are feeling unworthy, maybe you are just doing too much and never allow you self to put your feet up and observe and be your own witness? What if this ‘state’ goes on and on and on? Your conscious mind may not be able to feel the stress as it is subtle enough to ignore, but it is truly brewing underneath your skin and affecting how you are breathing!
From my own experience shit hits the fan! Yes, I just said that! For me my ‘stress’ was a dynamic of sorts and unfortunately, during this period of my life I did not pay good attention to my breathing to help calm down my nervous system enough to allow myself to come back to a balanced state. In terms of “Annie’s continuum” I had too much effort and not enough return.”
Even, Joseph Pilates says, “above all, learn how to breathe correctly.” Joe knew how important breathing was “breathing is the first act in life and the last. Our very life depends on it.” I believe his intention with these statements is that if you are able to control your breathing correctly you are able to exercise in the right way. For our breath nourishes all our bodily functions and cells, even when we are sleeping. If we are not breathing we are dead. Like everything though, it’s not what we do, it’s how we do it! It’s easy to neglect our breath because it happens without us having to think about it. Just like it is easy to take the people in our lives for granted! Its challenging to bring awareness to something that is a constant in our lives, like the breath and our family.
Below are some insights to consider to possibly enhance your awareness of the breath and therefore improve your breathing, your life, and all your practices including Pilates:).
Breathing is a gaseous exchange that involves many systems in the body. It’s not just the lungs affecting the respiratory system. Like everything, we are whole person, not pieces working in isolation of one another.
For instance, our pelvic floor and our diaphragm are interconnected and work as a unique system involving many other systems in our body such as our digestive system that deals with assimilation and elimination. If you are not breathing well, most likely your pelvic floor is not functioning optimally and you may also have issues with your digestion. For your inhales open your lungs, contracting your diaphragm and relaxes your pelvic floor and your exhales close your lungs, relax your diaphragm, and engage your pelvic floor. Our body depends on this dynamic between our in and out breath to create a trampoline movement in our torso between our diaphragm and our pelvic floor to function properly. For example, if you cannot fully exhale you are not going to be able to fully release your diaphragm that is necessary to create inner space for you to lift and engage your pelvic floor muscles. Joseph Pilates said, “ ”You must squeeze every atom of impure air from lungs until they are almost as free of air as a vacuum”. That said, taking a full inhale is equally important as a complete exhale! We need to soften and relax our pelvic floor muscles as much as we engage them. Effort in the inhale and the return to center is the exhale. Is your breathing effort and return balanced?
Therefore, a balanced inhale to exhale ratio will help keep your diaphragm, pelvic floor, and even your digestive system working well. Another benefit from breathing balanced breaths is that the nervous system will also stay more balanced. Every inhale you take stimulates the sympathetic nervous system and every exhale you take can take you back to the parasympathetic nervous system. When you have a balanced inhale with an exhale our nervous system resets and balances. If your inhale/exhale ratio is imbalanced you are either in your sympathetic or parasympathetic nervous system.
Even now, having better awareness of my tendencies and breathing, and knowing the importance of returning to a ‘center place,’ I still struggle at times to take full cycles of breath. I love a thrill and it is easy for me to get ‘jacked up.’ Its a journey. In the moments when my body is challenged and I notice that my breathing does not feel easy I try to take a break! It’s great if I can give myself 10 minutes and just lye down in a constructive rest position with my knees bent and feet flat on the floor. I close my eyes, turn inward and visualize my breathing inside. I benefit from placing my own hands or pillow/bolster on the particular part of my body thats bothering me and consciously breath into that place in my body. I also have a regular practice everyday to consciously breath a minimum of 10 minutes. I love to do it first thing in the morning when it is a new day and the atmosphere is quiet. Deep diaphramic breathing is so healing and insightful. It’s truly amazing how effective a simple practice of breathing with awareness for 10 minutes a day can bring me down and put me back into my parasympathetic nervous system. I also love to practice alternate nostril breathing.
I hope you read this with inquiry and it will remind you to observe how you are breathing and how this is affecting you as a whole.
If you know me and have read my posts you know how strongly I feel about asking your own questions and feeling your own feeling. No-one else knows your body more than you do. I strongly believe that one of my most important and biggest jobs as a teacher is to be your cheerleader and to believe in you, so you believe in yourself and be your own self advocate in whatever you dealing with. That said, there is always work we can do and I hope to shine a warm supportive light on those physical tendencies and areas I witness.
Check in and observe your breath. Better yet, take some time everyday to notice and consciously breath even inhales and exhales. You will be doing your body good and helping it in many ways.
Love,
Brooke