fatigue decreaser 624

It’s nice having ample amounts of vim and vigor with which we can dance through our day.

It’s not so nice to drag your feet throughout the day, unduly relying on caffeine, carbs, or caffeine-carb combos –for energy boosts.

In the Oriental philosophical/metaphysical doctrine of the Five Phases which forms a part of Traditional Oriental Medicine’s theories of health and disease, the autumn season correlates with the yin-yang organ system pair of the Lungs and Large Intestine. Pertinent to our discussion today, it is said that the Lungs govern the Qi (commonly translated as life force energy).

To the extent our Qi is harmonious, the mind is clear, and we move through our day with a sense of vitality. To the extent our Qi is disharmonious, the mind is not clear, and we move through our day with a sense of fatigue.

The symptom of fatigue, to the acupuncturist and herbalist, is often thought of as Qi deficiency; the treatment, then, is to supplement what’s deficient with needles, medicinal herbs, remedial exercises, moxibustion, etc.

Ordinarily, we replenish the Qi we’ve expended through activity by food/drink and by the air we breathe. Not so ordinarily, it is possible to replenish, store, and circulate Qi through various meditative practices (e.g., qigong and pranayama) which require proper training; this topic falls outside the scope of the present discussion and is only mentioned to suggest a larger world of health cultivation outside the standard means.

Since the Lungs govern the Qi, and since our daily vitality/fatigue levels directly depend on the integrity of our Qi, it makes sense to turn our attention to optimizing the working of that organ system in order to optimize our daily vitality. Fortunately, there is a practical, everyday method to do just that which is not difficult to learn.

We are always breathing; there exist centers in our brain that ensure the continuity of that regardless of our conscious awareness of it. This is adequate, an established system state, status quo.

But to practice (ideally in all waking moments) an intentional connection with the breath, to consciously regulate its depth and its rate: this is optimal, a novel system state, incremental level-up.

In the 10+ years I’ve been a student of the breath, experience has shown that it is possible to continue to refine the practice over time no matter how much a self-level may think “oh, I got it, I already understand it and practice, I don’t need to have this on my radar anymore”.

The instructional that follows below (sandwiched between the five-star breaks)is taken from an earlier blog post on the topic. Interested parties may want to research the book Science of Breath by Yogi Ramacharaka; this was a foundation read that helped establish my own practice.

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There are some key words/phrases to keep in mind when practicing the integrated breath:

*in and out through the nose,

*no excessive forcing/tension,

*expansion via relaxation,

*soft, not rough or loud

*avoid extremes






Belly breathing. I think of this more as re-learning a skill vs. learning a new skill set. As babies we all breathed this way; ergo, all the neural wiring is already there–we just have to re-activate it through mindful practice.

In some ways, diaphragmatic breathing (the fancy term for belly breathing) is like filling a water balloon. Turning on the faucet as the lip of the balloon is stretched over the spout, gravity brings water into the bottom first. Then, upward filling and even expansion as the liquid continues to accumulate within.  Applied to the breath, you can visualize the energy of the incoming breath as a soft, white light pouring down into the belly below the navel, and filling up from there. The abdomen gently expands. No need to forcefully push the belly out–remember, the expansion happens via relaxation.

Exhaling, the belly falls flat again; if using the visualization aid, picture that light leaving through the nostrils.

Now since we understand that reading a recipe and executing a recipe are two distinct levels of achieving, I recommend you pause here and practice for a few minutes. In the beginning, it may help to place a hand on your belly so that you have the sensory input of the belly rising and falling as the breath enters and exits. Practice in quiet surroundings with minimum distractions, making it easier to familiarize yourself with the body dynamics.

Chest breathing. Integrated breathing not only joins belly and chest, but body and mind as well. We’re all chest breathing, but are we doing it mindfully? My guess is that most of us are not; my hope is that this instructional will inspire you (oh yeah, that pun was intended) to join that growing camp of people who are.

When we’re asked to take a deep breath in, it’s usually in our doctor’s office with a cold stethoscope on our back. And it’s likely that we suck air in through our mouth and hunch our shoulders up.

That habit is very inefficient, like spending $5 to make $10. Efficient chest breathing–again, expanding via relaxation–is more like spending $3 to make $13.

Again, the visual of a balloon filling, with even expansion in all directions, may be helpful.  As you draw the breath in through the nostrils, visualize the soft, white light of the breath entering the chest, filling from the bottom upward. The ribs gently expand, and the neck and shoulder muscles don’t need to be used except toward the very end of the inhalation when bringing the breath into the upper portion of the lungs. Exhaling, the chest gently shrinks back to resting state.

Before going on, pause for a few moments to practice the efficient chest breath.

Integrated belly-chest breath. Almost home! Now it’s time to join the belly breath and the chest breath and practice making it a smooth, seamless flow. You simply want to have the idea of bringing the heavenly influence into the area below the navel first and letting its energy gradually and evenly fill upward to the area under the collar bone. Drawing the breath in through the nose, the belly expands softly, followed by expansion of the chest. Breathing out through the nose, the chest gently shrinks from the top down, the belly gently falls flat from top down. The next breath drawn in repeats the cycle.

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Remember that it’s like chess in that it takes minutes to learn but more than a few minutes to master. It’s like any strong relationship in that it takes investment of time, attention, and energy to achieve success. It’s not like hitting the lotto where a whole lot of whoa! instant gratification! big thrills!  happens in one shot. The beneficial fruits appear gradually.

The beauty of this conditioning process–training oneself to breathe mindfully into both belly and chest, instituting it as the default breath programming–is that it can be done anywhere, anytime, no special equipment necessary. Morning commute? Turn the radio or your iWhatever off for a few minutes and practice. On hold with a telephone call? Turn your attention inward and practice while you’re waiting. Pushing a grocery cart through the aisles? Practice belly-chest breathing as you walk. Bedtime? Practice, and you may find that falling asleep becomes easier as your attention is trained on the breathing rather than the apparently endless stream of thoughts, feelings, and sensations parading through the mind.

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Maintaining the right perspective that our present health state is the product of many system inputs and not any single technique, the diligent practice of integrated breathing is an important means to and important end. See you down the road, J*

Copyright (c) 2018, Justin Jaucian


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