The importance of Exhalation - Using Sound to Reduce Stress and Anxiety
Exhaling is a form of release - letting go of anything that creates blockages or restrictions in our bodies and minds. A long, smooth exhalation is one of the most powerful, yet simple breathing techniques which activates the parasympathetic nervous system, helping us manage stress and anxiety better. When done correctly, the exhalation also works on the lower abdomen or apana region - responsible for elimination. But a slow and controlled release of the breath takes practice. By improving the quality and length of the exhalation, we can make space for the next breath, make space in our bodies (helping us feel lighter) and make space in our minds. If your exhalation is short or restricted, try replacing the exhalation with a simple sound can help make this easier. Try this simple, short experiment and find out for yourself!
In a seated or lying position (kneed bent, feet on floor), place both hands gently on your lower abdomen. Take a deep breath in and try to breath out as slowly as you can, pulling in your lower abdomen gently. Count mentally to find out how many seconds your exhalation takes. Do this 10 times.
Observe your natural breath
Now, breath in and instead of exhaling make a sound. Use a single syllable sound like OM, MA, or even a hum. Lengthen the sound to the extent that is comfortable. Can you feel the abdomen moving in with the sound? Count mentally to find out how many seconds you can extend the sound. Do this 10 times.
Sound is used in yoga therapy as a form of healing - it works as an anchor for the mind, allowing you to improve mental focus and clarity. More importantly, according to Vedic philosophy the universe is a manifestation of sound, and we are all made up of sound. And using sound in yoga practice is a simple way to connect to our own inner resonance.
