For Peace, Quiet, Endurance, and Speed try Breathing

By Steve Baker

The best way to prepare for any future event, practice or race, is to be fully in the present moment now. This may need some practice. One way to be in the here and now is to focus on sensations of and from the body. The body is always anchored in the here and now. I don't think it has an option! The mind, however, is all  too often careening about into the future and into the past. Unfortunately not always on positive images. Let's start to 'make it better', [ Hey Jude?] today, this practice, now. Trust the inherent correctness of listening to the body, heart and intuition. 

Below are some simple techniques to help coax the mind into the here and now, and unite it once again with that synergistic winning team of body and soul. The benefits of these breathing exercises to us as athletes are unlimited. 'In addition to slowing your pulse and lowering blood pressure - both very healthy goals- breathing techniques can initiate chemical antidotes to the stresses of tension and distress.' These chemicals, called endorphins, have an opiate-like effect and when released cause a  feeling of general well-being and relaxation. The breathing techniques outlined below,  introduced at the clinic, should be incorporated into your training regime and daily life on a  regular basis.

Performance and health  benefits will be  immediate. Although you can do each one in a few minutes, the true potential is not realized unless you practice them frequently ... preferably daily.

1. Concentrate on your breathing ... Sit in a comfortable position in a secure environment. Loosen any tight clothing. Close your eyes.

Now,  focus your attention on your breathing, but without trying to influence it in any way. Observe and follow the cycles, inhalation through exhalation. See if you can detect the instances at which one phase changes into another. Do this for three to five minutes. If and when you 'tune in' time will not be a concern. It will stand still as it were. Be that as it may. Your only goal is simply to keep your attention on the breath cycle and observe. Nothing else. The beauty is in the simplicity and effectiveness. No matter how the breathing pattern might change ... long / short / shallow, through the nose, mouth or both, or whatever, just go with it. Follow them. Do not attempt to influence them. You are just there as an observer.

This is one of the most basic forms of meditation, and a way to harmonize body, mind and spirit in the only time that really exists: the here and now.

2. Start with exhalation ... Breathing is continuous, of course, with no beginning or end, but we tend to think of one breath as beginning with an inhalation and ending with an exhalation. Maybe because that was the first breath we took.  Now try to reverse this perception in this exercise. Do this one either sitting or lying down.  Focus on the breath and let it come of its own accord without trying to influence or change it. As you did in exercise one. However, experience exhalation as the beginning of each new cycle. The logic here is that we have more control over exhalation than inhalation, because we can use the voluntary muscles between the ribs, to force the air out of the lungs. This musculature is much more powerful than that used for drawing the air in. When more air is moved out, more will automatically be drawn in. To run well it is essential to deepen respiration ... the easiest way is to think of exhalation as the first part of the cycle. Do not be concerned about the inspiration ... that will look after itself.

Do this exercise regularly. Again just for a few minutes.

3. Let yourself be breathed ... This one is best done in the supine position. That is, on your back. Close your eyes, let your arms rest alongside your body, and focus attention on the breath without influencing it.  This time, however, imagine that with each inhalation the universe is blowing into you and with each exhalation withdrawing it. You are the passive recipient of breath. As the universe breaths into you, let  yourself feel the breath penetrating to every part of your body, including the tips of your fingers and toes. Do your best to hold this perception for ten plus cycles.

Try this just before going to sleep, possibly. Certainly has a great calming effect.

4. The Breath of Bridging Earth and Heaven ... Sit with your feet flat on the ground and your back straight, yet relaxed ...Take a minute to stretch so that you feel as comfortable as possible in your body ... Now allow your eyes to close. Take a big letting-go breath, feeling or imagining your belly expanding as you breath in, and relaxing as you breath out ... Continue until you feel relaxed and present in your body ... This is one of many ways to breath ...

Now we will learn another way called the breath of bridging  earth and heaven. We will imagine breathing energy from the sky and the earth simultaneously into the heart.

Let's start with breathing in the sky energy. Feel or imagine the energy of the sun above you - it doesn't matter whether it happens to be day or night as you do this ...

As you inhale, draw this energy in through the top of your head and into your heart. Breathe out a sense of spaciousness as if your breath could move to the edges of the universe ...Try this for several minutes ...

Now we will breath in the energy of the earth. Feel or imagine the earth energy beneath your feet ... As you inhale, draw this energy in through your feet and up into your heart. Breath out a sense of spaciousness as if your breath could move out to the edges of the universe ...

Now we'll try the full breath of  bridging earth and heaven. As you inhale, draw the sky energy down at the same time that you draw the earth energy up ...

Let them meet and mingle in your heart. Breath out a sense of spacious awareness into the universe. Try this for a minute or two until you get comfortable with it ...

Now open your eyes and look out at nature. See the earth and the sky as you continue to do the breathing exercise. This breath brings you into the present moment and blesses the universe with your peaceful presence.

Use these exercises to 'get in touch' and learn to relax. For ultimately, learning to relax while running fast, I believe, is one of the secrets to improved performance, as well as avoiding injury. The above exercises are the first step on your path to peak performance.

At present in both running and with these exercises ... Let's go ... but gently. What a concept!   

Steve Baker

Bibliography:
Breath In Breath Out.  James E. Loehr, Ed.D. and Jeffery A. Migdow, M.D.
The Power of the Mind to Heal. Joan Borysenko, Ph.D. and Miroslav Borysenko, Ph.D.