In a structurally balanced body, breathing causes a natural elongation of the spine. This occurs to the greatest degree when the chest is filled during inhalation. The lifting and widening of the ribs causes the vertebrae to decompress, and the spine to lengthen. Practice of deep chest breathing in Postural Training Position – Back on Wall, and in Door Hanging, leads to a conditioning of this natural breathing / alignment relationship, when upright in the gravity field.
Once you have developed this spinal elongation, it will occur even in the more relaxed, daily-life breathing that is primarily abdominal. This rhythmic lengthening and shortening of the spine with breathing is an integral part of the normal body mechanisms that circulate blood, cerebrospinal fluid, and life-force throughout the central nervous system and entire field.
How to Practice Spinal Elongation Breathing
Inhalation
To enhance the effects of any of the structural exercises, as well as to enhance alignment at any time by using Spinal Elongation Breathing, first fully exhale. Then, inhale slowly and deeply through the nose, directing the breath up into the chest. The abdomen should remain in, and not protrude. As you do this, visualize and feel the spine lengthen. This will happen automatically as you stay relaxed. Do not try too hard.
Exhalation
As you exhale, continue to feel yourself lengthening upwards, rather than collapsing back completely. You will feel the structural muscles around the spine "take over". The lengthening upwards that occurs with exhalation is subtler than that which occurs with inhalation, and is a wave of support that prevents excessive collapse.
Abdominal Tightening
Because of structural blockage in the chest, it may be necessary at first to tighten the abdominal muscles in order to direct the breath up into the chest. Do this if necessary. Otherwise the abdomen will protrude as you inhale with very little chest expansion. Over time, gradually reduce the force with which the abdomen is held in during inhalation, until you can breathe into the chest without either intentional abdominal contraction or unintentional abdominal protrusion.
Daily Life Breathing
Breathing into the chest in this way is meant as an exercise to release structural blockage in the chest and lengthen the spine in conjunction with the breath.
After you have finished practicing Spinal Elongation Breathing as an exercise, forget about your breathing and let it flow naturally. Natural, relaxed breathing begins in the abdomen and only expands the upper chest strongly when you are very active and, thus, breathing very fully. Do not maintain this type of full chest breathing constantly in daily life.
Head and Neck Alignment are the Basis for Spinal Elongation and Upright Structure
Spinal Elongation Breathing will most effectively lengthen the spine when the head is held as if it is pushed back from the upper lip and lifted from the crown, without strain. If the chin moves forward and up (the normal distortion in most people), the entire upper body will be collapsed and distorted. The spine will curve excessively and deep, free chest breathing is impossible. Even the windpipe itself becomes constricted. For various reasons, and to various degrees, this is the most common neck condition in our culture. As a result, it is an unusual individual who does not have chronic misalignment of the neck vertebrae.
Feeling that the head is suspended from its crown and gently pushed back from the upper lip, without strain, can be applied at all times. It is the foundation for an erect upper body and free breathing. Appropriate alignment of the head and neck is essential for a healthy integration of the head with the rest of the body. Conscious alignment of the head and neck without strain can be one foundation for increased self-awareness. In some systems of Hatha Yoga, elongation of the back of the neck that results from appropriate head / neck alignment is called "the root of watchfulness”, or “the root of mindfulness".
Even after balanced structural alignment becomes easy and natural, a very subtle intention to maintain head / neck alignment may be necessary. This slight lifting and moving back of the head is the single most important factor in erecting the entire body, once the body is more “open”. The actual elongation of the neck, and shifting back of the head, may in some cases be only a very small movement. Without it, however, the chest, upper back and entire spine cannot come into alignment. This significance is due to the fact that the neck and head is the upper pole of the column that we wish to lift in the gravity field. The importance of the one factor of neck and head alignment cannot be overemphasized. Whole body integration is not possible without it.
It is useful to be familiar with the feeling of neck collapse that afflicts so many persons. After aligning the body, let the chin move forward and up, and thus out of alignment. Notice how the back of the neck shortens, the throat closes, the sternum sinks, the chest closes, the upper back arches excessively, the shoulders roll forward, breathing is restricted, and spinal elongation becomes impossible. Then practice a Spinal Elongation Breath as the head is once again placed appropriately, and feel the increased sense of openness that accompanies the change, sometimes noticeable throughout the body.
Increased attentive awareness, full uprightness of the trunk, and unstrained alignment of the head and neck are integrally related. The intention required to maintain head / neck alignment and the other aspects of fully aligned structure is an expression of the individuality of a self-aware being. Likewise, relaxed practice of fully aligning oneself develops this individual will and awareness in a beneficial way.
SPINAL ELONGATION BREATHING - PRACTICE OUTLINE
1. Attentively maintain all structural details, particularly in the torso, neck and head.
2. Exhale completely through the nose. The abdomen will contract and draw in.
3. Slowly inhale through the nose, directing the breath up into the chest while slightly but firmly drawing the abdomen in. Feel the spine elongate as the chest inflates. To do this requires awareness and relaxation of the spine and its associated musculature.
4. The breath may be held inside at the end of the inhalation for a few seconds, if desired. While holding the inhalation, continue to draw the abdomen in, while feeling increasing chest expansion and spinal lengthening.
5. Slowly exhale through the nose or mouth, while relaxing the abdomen. Exhaling through the mouth is useful when first learning to "Breathe Up," particularly if there is more constriction in the chest.
Further Details
Over time, gradually reduce the amount of force used to hold the abdomen in while inhaling, until you can direct the breath into the chest, without either intentional abdominal contraction or unintentional abdominal protrusion.
As much as possible, maintain the spinal elongation created during inhalation, while exhaling. To do this, keep awareness in the spine and feel the structural muscles "take over”, and support the lengthened spine. Don't try too hard. Practice this only after the basic pattern of steps 1 - 5 is well developed.
Direct the inhalation into the center of the chest, just in front of the spine, so that both the front and back of the chest fill equally.
Use Spinal Elongation Breathing in all basic positions of the body, moving and stationary, as an intentional adjustment exercise. Then let go and return to a relaxed abdomen during breathing, and a more relaxed, but still erect and aligned structure.
Spinal Elongation Breathing is particularly useful when practiced during: Back on Floor and Back on Wall Postural Training Positions, and during Backbend over Roll, Door Hanging, and Bar Hanging.
Once you have developed this spinal elongation, it will occur even in the more relaxed, daily-life breathing that is primarily abdominal. This rhythmic lengthening and shortening of the spine with breathing is an integral part of the normal body mechanisms that circulate blood, cerebrospinal fluid, and life-force throughout the central nervous system and entire field.
How to Practice Spinal Elongation Breathing
Inhalation
To enhance the effects of any of the structural exercises, as well as to enhance alignment at any time by using Spinal Elongation Breathing, first fully exhale. Then, inhale slowly and deeply through the nose, directing the breath up into the chest. The abdomen should remain in, and not protrude. As you do this, visualize and feel the spine lengthen. This will happen automatically as you stay relaxed. Do not try too hard.
Exhalation
As you exhale, continue to feel yourself lengthening upwards, rather than collapsing back completely. You will feel the structural muscles around the spine "take over". The lengthening upwards that occurs with exhalation is subtler than that which occurs with inhalation, and is a wave of support that prevents excessive collapse.
Abdominal Tightening
Because of structural blockage in the chest, it may be necessary at first to tighten the abdominal muscles in order to direct the breath up into the chest. Do this if necessary. Otherwise the abdomen will protrude as you inhale with very little chest expansion. Over time, gradually reduce the force with which the abdomen is held in during inhalation, until you can breathe into the chest without either intentional abdominal contraction or unintentional abdominal protrusion.
Daily Life Breathing
Breathing into the chest in this way is meant as an exercise to release structural blockage in the chest and lengthen the spine in conjunction with the breath.
After you have finished practicing Spinal Elongation Breathing as an exercise, forget about your breathing and let it flow naturally. Natural, relaxed breathing begins in the abdomen and only expands the upper chest strongly when you are very active and, thus, breathing very fully. Do not maintain this type of full chest breathing constantly in daily life.
Head and Neck Alignment are the Basis for Spinal Elongation and Upright Structure
Spinal Elongation Breathing will most effectively lengthen the spine when the head is held as if it is pushed back from the upper lip and lifted from the crown, without strain. If the chin moves forward and up (the normal distortion in most people), the entire upper body will be collapsed and distorted. The spine will curve excessively and deep, free chest breathing is impossible. Even the windpipe itself becomes constricted. For various reasons, and to various degrees, this is the most common neck condition in our culture. As a result, it is an unusual individual who does not have chronic misalignment of the neck vertebrae.
Feeling that the head is suspended from its crown and gently pushed back from the upper lip, without strain, can be applied at all times. It is the foundation for an erect upper body and free breathing. Appropriate alignment of the head and neck is essential for a healthy integration of the head with the rest of the body. Conscious alignment of the head and neck without strain can be one foundation for increased self-awareness. In some systems of Hatha Yoga, elongation of the back of the neck that results from appropriate head / neck alignment is called "the root of watchfulness”, or “the root of mindfulness".
Even after balanced structural alignment becomes easy and natural, a very subtle intention to maintain head / neck alignment may be necessary. This slight lifting and moving back of the head is the single most important factor in erecting the entire body, once the body is more “open”. The actual elongation of the neck, and shifting back of the head, may in some cases be only a very small movement. Without it, however, the chest, upper back and entire spine cannot come into alignment. This significance is due to the fact that the neck and head is the upper pole of the column that we wish to lift in the gravity field. The importance of the one factor of neck and head alignment cannot be overemphasized. Whole body integration is not possible without it.
It is useful to be familiar with the feeling of neck collapse that afflicts so many persons. After aligning the body, let the chin move forward and up, and thus out of alignment. Notice how the back of the neck shortens, the throat closes, the sternum sinks, the chest closes, the upper back arches excessively, the shoulders roll forward, breathing is restricted, and spinal elongation becomes impossible. Then practice a Spinal Elongation Breath as the head is once again placed appropriately, and feel the increased sense of openness that accompanies the change, sometimes noticeable throughout the body.
Increased attentive awareness, full uprightness of the trunk, and unstrained alignment of the head and neck are integrally related. The intention required to maintain head / neck alignment and the other aspects of fully aligned structure is an expression of the individuality of a self-aware being. Likewise, relaxed practice of fully aligning oneself develops this individual will and awareness in a beneficial way.
SPINAL ELONGATION BREATHING - PRACTICE OUTLINE
1. Attentively maintain all structural details, particularly in the torso, neck and head.
2. Exhale completely through the nose. The abdomen will contract and draw in.
3. Slowly inhale through the nose, directing the breath up into the chest while slightly but firmly drawing the abdomen in. Feel the spine elongate as the chest inflates. To do this requires awareness and relaxation of the spine and its associated musculature.
4. The breath may be held inside at the end of the inhalation for a few seconds, if desired. While holding the inhalation, continue to draw the abdomen in, while feeling increasing chest expansion and spinal lengthening.
5. Slowly exhale through the nose or mouth, while relaxing the abdomen. Exhaling through the mouth is useful when first learning to "Breathe Up," particularly if there is more constriction in the chest.
Further Details
Over time, gradually reduce the amount of force used to hold the abdomen in while inhaling, until you can direct the breath into the chest, without either intentional abdominal contraction or unintentional abdominal protrusion.
As much as possible, maintain the spinal elongation created during inhalation, while exhaling. To do this, keep awareness in the spine and feel the structural muscles "take over”, and support the lengthened spine. Don't try too hard. Practice this only after the basic pattern of steps 1 - 5 is well developed.
Direct the inhalation into the center of the chest, just in front of the spine, so that both the front and back of the chest fill equally.
Use Spinal Elongation Breathing in all basic positions of the body, moving and stationary, as an intentional adjustment exercise. Then let go and return to a relaxed abdomen during breathing, and a more relaxed, but still erect and aligned structure.
Spinal Elongation Breathing is particularly useful when practiced during: Back on Floor and Back on Wall Postural Training Positions, and during Backbend over Roll, Door Hanging, and Bar Hanging.
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