If you watch a baby breathing, you will see that they breathe with their whole body, breathing deeply into the belly, filling the diaphragm with air, and exhaling fully.

Like so many other things, breathing eventually becomes a function of the mind. We literally hold our breath as we traverse stressful, unfamiliar territory in our lives. We don’t breathe into our belly like a baby does; the new rules are belly in, head up! We breathe lightly into our chest, which is much less effective at filling the lungs and delivering oxygen to our system.

After infancy, breath is intimately connected to the emotions, and, when used purposefully, can help us relieve or clear unpleasant or debilitating emotional states. Without awareness, our breathing will reflect and help to sustain an emotional state, sometimes perpetuating episodes of one kind or another that we may regret later, such as irritation, anxiety, or even lethargy. When we bring our awareness to our breathing and take a moment to breathe deeply, we can recover much more quickly, regain perspective, or enliven ourselves if we are feeling fatigued and drawn.

To breathe correctly, or more specifically to breathe on purpose, breathe through your nose:

• Put your hand on your belly, and slowly draw in your breath, counting “one one thousand, two one thousand...” up to five, feeling your belly expand first under your hand, then filling the chest area.
• Let yourself soak in the inhaled air counting five seconds again, then exhale slowly, contracting first the belly, then your chest, counting five seconds twice more as you exhale fully.
• Rest one or two seconds before repeating.

Many of us are so not used to deep breathing, or “belly breathing” that it may take some practice. As you practice, notice the composure that sweeps over you. Notice how the mind relaxes. You may begin to simply feel the present moment, perhaps accompanied by a profound awareness of being alive.

The word “inspiring” is from the Latin word meaning “to breathe”. Let your practice inspire you, even if only to acknowledge your own unique existence in the world. Adding the practice of smiling on purpose is especially rewarding in this exercise. Try it. Use the breathing exercise when you need to become inspired for any reason, and notice what happens as you become comfortable with the exercise itself.

We are largely not aware of it, but in any situation in which we react, there always exists a moment of choice. We may be so inclined to particular reactions to particular experiences that this moment is virtually unnoticeable, so much so that we may claim that we had no choice at all. Breathing expands this moment of choice, and we regain the capacity to respond, rather than react, to the moment.

If you like this exercise, look up the poem entitled Breathe! You are Alive by Annabel Laity.

And, through the coming holidays, eat, breathe, and be happy.

Jewel Alexander, MA, is a writer and Certified Life Coach. Contact her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . © 2009 Jewel Alexander, all rights reserved.