the exhale is a profound experience. it is beyond our understanding, yet deepens our understanding of ourselves, the world around us and how we relate within it.
when we exhale, we release co2 (carbon dioxide) from our bodies into the atmosphere. this is worth mentioning as the basis of our biosphere, but what gives it depth? what makes it so profound in our human experience?
we release emotions on the exhale.
we release tension. pain. beliefs. judgements. separation. isolation. grief. sadness. anger. blame.
the list does not end, though naturally one might ask; how? because of the intelligent design of the human body:
the diaphragm is the main muscle of breathing. its domed under your ribcage. there are accessory muscles which help, but they are simply that— accessory. they can’t sustain the task of breathing on their own without complication (though it is a blessing we have them).
on the inhale, the diaphragm contracts and flattens downward, pulling the lungs down so they can expand in all directions as they fill with air. on the exhale, the diaphragm relaxes upward and the lungs empty. key point: our exhale is a relaxation.
when you don’t exhale all the way, however, the diaphragm remains contracted, tense. it gets stuck. so we are left to breathe out with the accessory muscles instead. key point: when any part of the body cannot carry out its primary function, a signal is received by the rest of the body: we are in a state of stress. in this case, the main muscle of breathing was compromised and the body went to the next best in line.
breathing with accessory muscles is a stress response in the body. you will continue to breathe, but at cost—muscles tense when you are stressed. tension develops in the body. it is a survival mechanism.
many things can cause tension in the body, but here we are talking stress; any intense, difficult emotion.
key point: stress can be anything for anyone, but what is the first muscle to tense in the body when an intense emotion is experienced?
the diaphragm!
why don’t we know this?
it is not easy to recognize. breathing is both conscious and unconscious: thankfully— we’d get nothing done if we had to pay attention to breathing 24/7, though equally wonderful— you can pay attention to your breathing.
is it strained? labored? does it feel complete? stuck? do you feel breathless? free?
key point: you will breathe while stressed, but can you recognize stress through your breathing?
the breath can be like a gateway into what we are experiencing internally. it brings curiosity to our mental and physical experiences as we might ask— where is this really coming from? where is this in me? physical pain can have emotional roots…
when you exhale and the diaphragm relaxes, everything follows. its like stretching the body from the inside out. the whole body is affected. the hip, the jaw, the shoulders, the back. you can see for yourself.
key point: emotions are not bad. they’re like poop. poop is necessary. we need to poop. if you don’t, and it gets stuck, it can lead to a host of problems. emotions are a necessary human experience. when stuck, they can lead to a host of problems.
let’s touch briefly on how we can help keep them moving.
getting started:
pictured here: a stretch that you can hold for 10 breaths. it is the fascial lines of the lungs. you will take your arms into a T with the palms up and start to reach through your thumbs, so much you feel a stretch in your thumbs. relax your shoulders. breathe into and out of the very top of the lungs, up at your collarbones. imagine no air left. when you get to the bottom of your exhale, keep exhaling. see if there is a little more. imagine the true bottom of your exhale.
after, take 10 conscious breaths. meaning, pay attention to yourself breathe. not in a particular way. 10 breaths that you watch as if the most fascinating movie. thats all. watch. watch every day for a few breaths. you might want to set a reminder in your phone 3x/day to breathe. (i know, but it really helps).
key point: to begin, you have to begin. and anyone can begin.
i hope this was interesting. i will write another piece going into the meridians and chinese medicine of breathing and emotions. please let me know if you have any questions. happy breathing!
I’m breathing ~ practicing / focusing on the exhale 💜
Love this so much