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throughout the body <strong>and</strong> helping you <strong>to</strong> cultivate even more. This doesn’t just optimize your actual<br />
breathing apparatus; it gives your internal organs ample space <strong>to</strong> function at their best, properly<br />
suspended with integrity in their organic places that nature designed, where breath <strong>and</strong> energy can<br />
flow freely, nourishing everything it flows around <strong>and</strong> through.<br />
Ideally, you want <strong>to</strong> establish a posture that makes you feel tall, rooted, <strong>and</strong> easy, so your chest is<br />
free <strong>to</strong> do its utmost in helping you <strong>to</strong> exp<strong>and</strong> your breathing range <strong>and</strong>, hence, your waking-energy<br />
aptitude. Since the lungs are soft structures, they only occupy the room you make for them. You want<br />
<strong>to</strong> give them as well as the upper-body muscles <strong>and</strong> bones that house them an optimal environment <strong>to</strong><br />
make breathing an effortless <strong>and</strong> complete exchange with the world around you, so that you can<br />
maximize your own energy-cultivation efforts. This happens when the shoulders are held open, back,<br />
<strong>and</strong> down <strong>to</strong> create the greatest expanse possible for every beautiful breath. Since you’re delivering<br />
molecules of oxygen <strong>to</strong> your cells <strong>and</strong> expelling carbon dioxide, you want <strong>to</strong> be able <strong>to</strong> maximize your<br />
uptake <strong>and</strong> put some oomph behind the expiration, so that there is a complete cycle of cleansing as<br />
well. Complete breathing cycles help <strong>to</strong> counteract the buildup of <strong>to</strong>xins in the lungs caused by<br />
environmental pollutants <strong>and</strong> allergens.<br />
Think for a minute about how your body reacts when you jump in<strong>to</strong> the ocean <strong>and</strong> it’s really cold<br />
water—how your shoulders rise up around your ears <strong>and</strong> your ribs exp<strong>and</strong> beyond their normal range.<br />
It’s all happening <strong>to</strong> accommodate the extra breath you need <strong>to</strong> signal <strong>to</strong> your sympathetic nervous<br />
system, which is responsible for your stress response, that all is well <strong>and</strong> that you will either soon<br />
adjust <strong>to</strong> the temperature or quickly make your way <strong>to</strong> the dock <strong>to</strong> sun yourself with the seagulls.<br />
Breathing is an au<strong>to</strong>matic function controlled by the respira<strong>to</strong>ry center, but it’s also a musculoskeletal<br />
endeavor as well, <strong>and</strong> because of this, making sure your body is well aligned is integral <strong>to</strong> breathing<br />
optimally.<br />
Even if we’re not swimming with a Polar Bear Club, we tend <strong>to</strong> overwork the shoulders, raising<br />
them up, again <strong>to</strong> create the space needed <strong>to</strong> take a deep breath. This is often a sign of atrophy in the<br />
respira<strong>to</strong>ry muscles, because even though the diaphragm is one of the primary organs responsible for<br />
respiration, it underfunctions in most people. Instead, the chest muscles are recruited <strong>to</strong> overperform,<br />
leading <strong>to</strong> bad breathing habits. You want <strong>to</strong> maximize your breathing apparatus, which literally<br />
connects you <strong>to</strong> your greatest energy source—the outside world—by strengthening it with deep<br />
diaphragmatic breaths. With a little patience <strong>and</strong> practice, the lungs, the diaphragm, the muscles of the<br />
abdomen, <strong>and</strong> the circula<strong>to</strong>ry <strong>and</strong> lymph systems welcome the rigors of deep breathing.<br />
Think of your whole body as a large, round, red, happy balloon that fully exp<strong>and</strong>s <strong>and</strong> naturally<br />
contracts with each breath. Like every inch of the balloon as it is inflated, you want <strong>to</strong> send your<br />
breath not just in<strong>to</strong> the <strong>to</strong>p <strong>and</strong> front of the chest <strong>and</strong> belly, but deep in<strong>to</strong> the sides <strong>and</strong> back of the ribs<br />
themselves <strong>and</strong> in<strong>to</strong> the uppermost <strong>and</strong> lowermost lobes of the lungs. When we inhale, we need <strong>to</strong><br />
think of it as sending the breath down in<strong>to</strong> our feet, in<strong>to</strong> our deepest belly, then in<strong>to</strong> the chest <strong>and</strong> up<br />
<strong>and</strong> in<strong>to</strong> the head, <strong>and</strong> of course in<strong>to</strong> every last inch of the body. When we exhale, we start by<br />
emptying through the feet, up in<strong>to</strong> the legs, in<strong>to</strong> the belly, using the abdominals <strong>to</strong> accentuate the<br />
contracting of the abdominal wall, helping the stale air <strong>to</strong> exit the chest <strong>and</strong> body completely, <strong>and</strong><br />
finally visiting the head once again.<br />
This is how you make each breath really count. When you’re relaxed <strong>and</strong> breathing lower in<strong>to</strong> the<br />
body, exp<strong>and</strong>ing the rib cage both laterally (side <strong>to</strong> side) <strong>and</strong> sagittally (front <strong>to</strong> back), you can really<br />
start <strong>to</strong> wake your energy, sending the breath down <strong>to</strong> nourish your primary energy centers. When you