All entries tagged with “embody”
Embody Your Workout
One simple rule to gaining the most benefit from your workout is to breathe. Become empowered during your workout routine by bringing your awareness to your breathing pattern. While we are equipped with lungs as part of our autonomic nervous system, meaning we don’t have to do anything to make them work, it would benefit any fitness enthusiast to become aware of ways to make their lungs work better. A breathing pattern that matches your movements, for example, will give you greater endurance and allow your body to embrace, if you will, or embody that movement or exertion, with an element of acceptance. “All is well” is the message you want your body to reverberate as you physically challenge it. Breathing effectively can do this for you. Nothing “good” is retained within your body when you’re in a state of stress. So, get the most out of your workout by getting the most out of your lungs. Breathe efficiently and absorb, retain, embody your workout. Include the practice of breathing deeply before engaging in any exercise routine as an excellent way to warm-up your body – fuel your internal fire, and prepare yourself for action. With your mouth closed, inhale fully through your nose, as if you’re drawing the air down the back of your throat. Become aware of the movement of your lungs as they fill your ribcage cavity. Exhale fully by forcing the air all the way out through contracting your diaphragm and ribcage - keeping your mouth closed. Your exhalations are just as important as your inhalations. The more toxins you can expel by way of carbon dioxide, the more oxygen you can take in to supply your bloodstream and fuel your body. Try this breathing warm-up routine in Downward Facing Dog and add the benefits of a full body stretch. With your hands and feet on the ground, create an inverted "V" shape. Extend your arms shoulder-width distance apart, and your legs, hip distance apart. Take up as much distance as you can so that your heels become slightly raised off the ground or mat. Draw your body weight away from your wrists by pressing your hips back. This position will extend your spine and expand your ribcage to enhance the full movement of your lungs. Let your head hang down, gaze at your feet, then inhale and exhale fully. By breathing this way, whether seated, standing or in Down Dog, on a regular basis, such as before and after each workout, you train your body to work with your lungs more effectively. The lungs are not involuntary organs. They require the diaphragm and ribcage to make them expand and contract. Simply bringing your awareness to your diaphragm and intercostal muscles between your ribs while breathing in and out, will give you the vital edge to fuel your body more efficiently, engage your systems more fully, and ensure your muscles are getting oxygenated blood flow throughout your workout. An added bonus to fully expanding and contracting the lungs is that the movement extends the tissue from collar bone to hip bone. This naturally massages internal organs and releases tension along the spine as well. So, the next time you get ready to put your own piece of equipment to a physical test, take time to breathe. Make it a point to create a conscious breathing pattern that matches your movements. Inhale deeply when you extend, exhale fully when you crunch. Inhale when you release, then exhale when you press, and so on. Maintain rhythmic breathing throughout your activity. Not only will you see a noticeable difference in your endurance, but you will meet the challenges you put your body through with a sense of ease. This combination, meeting challenge with ease, allows your body to retain greater muscle memory. When you finish your workout, you don’t want to walk away from it, you want to carry it with you – wear it proudly! Embody your workout, absorb all the benefits from your hard work – breathe. 
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