Free-flowing breathing facilitates a profound connection with our Self, our inner reservoir of healing potential rooted in the seat of awareness. Breath serves as the bridge to the very core of our consciousness, unlocking inherent qualities such calmness, clarity, confidence, compassion, courage, connectedness, creativity, and choice.

Moreover, free-flowing breath provides a multitude of benefits for overall well-being. It acts as a powerful aid in alleviating physical pain, preventing disease, enhancing sleep quality, increasing emotional and bodily awareness, emotions regulation, and relaxation after stressful events. Free-flowing breath has the potential to elevate motivation, concentration, problem-solving, decision-making, and communication skills.

However, upon truly noticing your breath, you might observe it being shallow, rapid, short, uneven, irregular, with a contracted diaphragm, tense belly and the area within and around your shoulders. There's no cause for alarm—many adults unknowingly develop such unhealthy breathing habits, often originating in early childhood.

Childhood experiences of feeling unsafe or criticized can lead to the suppression of authentic emotional expression, resulting in a contracted body and stored stress particularly in the abdominal area where free-flowing breath would normally be experienced. Modern lifestyles, characterized by stress, sedentary behavior, and unrealistic body ideals, further entrench dysfunctional breathing habits.

Walking through adulthood with poor breathing habits deprives us of the benefits that come with free-flowing breathing. Restricted breathing becomes a reflection of our protective and exiled parts that carry burdens and hinder us from experiencing life to its fullest potential.

The journey toward free-flowing breathing involves releasing these body constrictions. Since dysfunctional breathing habits have developed over time, the process requires your mindful attention, dedication, practice and guided support.

Upon discovering your unique free-flowing breath you will recognize the key role that the diaphragm plays in your breathing process, with the belly expanding in all directions on inhales and retracting on exhales. In states of rest or semi-rest your breath will become slower, averaging between 6 and 10 breaths per minute, rhythmic with equal inhale and exhale lengths, and a brief pause at the end of exhales. Breathing through the nose, your breath will be calm, smooth, subtle, and silent.

While breath can be automatic, we also have conscious control over it. The ability to control our breath is not a coincidence but a valuable gift to be utilized. Thus, explore your breath, open yourself to free-flowing breathing to live your life from the place of embodied self-leadership and compassion.

INVITATION FOR SELF-EXPLORATION

• Begin by observing the flow of your breath without judgment or expectation, aiming to simply become aware of your current breathing patterns and fostering a connection with your breath.

• As you pay attention to your breath, notice where you feel the breath flowing naturally, and be aware of any areas where you might not sense the breath due to tension and constriction. Observe the flow of your breath in various daily situations—whether you're resting, cooking, engaging in conversation, working on a computer, taking a shower, or doing dishes.

• Immerse yourself in practices designed to release constrictions in the body and enhance the capacity of your diaphragm. Various approaches, including yoga and breathwork offer valuable support in this regard. Additionally, consider exploring coherent or resonance breathing—a scientifically proven technique that will help you nurture free-flowing breathing and reshape the body's baseline stress response when incorporated into a regular practice. This book provides a 10-week protocol to guide your journey. Enjoy!