It appears instinctual to breath and it is.  In the last two newsletters here and here, we've discussed the physical aspect of breath, like the unsexy exchange of gasses and tight jeans.  We can control our nervous system and our well being just be making changes in the breath.  In yoga we call the control of the breath, pranayama, but you can call it anything you'd like.  

You can sit in a variety of positions, however, to start it's nice to lay on the back with a long folded blanket supporting the spine.  Initially, do nothing except breath naturally, without trying to change the breath.  Just become aware of the movement of air.  Notice the cool air as it comes into the nostrils, the movement of the ribs or belly, and the sensation of the exhale.  Which felt more comfortable or complete or tight or constricted--the inhale or exhale?  What moves--the chest or belly move or both?  Do you feel sensation in the ribs or the back?  Spend 5 minutes or so just getting intimate with the breath.  

Here are a few ways you can start to control the breath.

1.  Even out the in and out.  Give your inhalation a count and match that count for the exhalation.  Do not strain or hold the breath.  Stay relaxed.  Finding a comfortable rhythm may take a bit, so be patient.  This is referred to as samavritti or equal  breathing.  It's said to calm the body and focuses the mind.

2.  Extend the exhalation.  After practicing equal breathing, start extending the exhalation until it is twice as long as the inhalation.  For example, if your inhalation is 4 counts, start to extend the exhalation to 5 and 6 and so on until it gets to 8.  Take a complete exhalation but again, do not strain or effort.  According to Timothy McCall, MD.,  "Lengthening exhalation relative to inhalation reduces the 'fight or flight' impulse and maintains a healthy level of carbon dioxide in the blood, which helps you relax".  

3.  3-Part Breath.  While lying on your back. place your hands on your belly and direct your next inhalation into the hands, feeling the belly rise.  Keep the ribs and upper chest still.  After a few breaths, move your hands to your ribs,  Breath into your hands, this time keeping the belly and upper chest still.  Then shift the hands to the upper chest just below your clavicle.  Again, breath into the hands while now keeping the ribs and belly still.  Become familiar with where the breath goes and how the body moves.  You can put this all together by breathing ⅓ of an inhale into the lower belly, then another ⅓ into the ribs and the last ⅓ into the upper chest.  Then take a normal, everyday exhalation.  

4.  4-7-8.  Integrative medical doctor,  Andrew Weil, has a specific breath practice he recommends to his patients. It's simple and can be done anywhere.  He calls it his 4-7-8 breathing exercise.  Placing the tongue at the ridge at the upper teeth, inhale through the nose for a count of 4.  Hold the breath for 7 counts, then exhale through the mouth for a count of 8.  He suggests doing this practice no more than 4 times and practicing twice a day.  Dr. Weil considers this a natural tranquilizer for the nervous system.  See more here.  

There is more.  Lots more.  Just consider Ujjaii, Viloma, Bhramari, Murchha, Plavini, Bhastrika, Kapalabhati, Sitali and Sitakari.  There's Anuloma and Pratiloma.  And, the more common, Nadi Shodhana.  Whew!  

Try any of the above and see how it feels.  It's a practice worth integrating into your healthy lifestyle regime along with your 20-minutes of restorative yoga, organic kale and papaya smoothie and  walk along the fern-lined Dipsea trail.

Scholars have known for some time that Buddhism is the largest religion in Hawaii after Christianity, the majority religion in all US states. Now-according to an article in last week's Washington Post, Buddhism has also attained second-place status in a dozen Western states.

It reveals that Buddhism is sometimes only popular in a handful of the Western states' small counties, with many other surrounding counties colored to indicate that Muslims, Jews, Hindus, or Baha'i are the dominant minority. Buddhists dominate only a single county in both Nevada and Oklahoma, for example, but because those counties are so populous, the whole state gets awarded to the Buddhists.

I'm still surprised by the amount of counties reporting Buddhism as the second religion according to this map. 

Tricycle's article is right here.  

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