By Claire Diab
The autumnal equinox was on September 22 this year. Why do fall leaves change color? Leaves change color when the chlorophyll that makes them green breaks down to reveal the true color underneath. As the leaves begin to change color and let go of their branches, we similarly learn to let go of things that no longer serve us. This fall, reveal your true bright and happy nature, which is within all of us.
Fall is also a wonderful time to connect with nature, noticing the vibrant autumn colors and exploring your senses in the beautiful outdoors. “See” the luxurious colors, “smell” the autumn scents from the foliage, “taste” warming foods and drinks like squash and apple cider, “touch” the autumn leaves, “hear” the wind blowing and the leaves floating gently to the ground.
As the sun is out less and less each day, use this time inside to look inward and get rid of stress you have been holding onto. One way to do this is through the yoga breathing technique called belly breathing. Belly breathing is the basis of all breathing techniques. Belly breathing relaxes the body and calms the mind as well as rejuvenates and revitalizes the entire body. This breathing technique improves digestion and strengthens the abdominal muscles, diaphragm, heart, and lungs.
Here are the steps to effectively belly breathe and nourish your entire body this transitional season of autumn:
- Sitting with your spine straight or lying down on your back, take a few deep breaths. Relax.
- With a slow and steady breath through the nostrils, inhale into the three chambers of your lungs: abdominal (expanding the belly), thoracic (expanding the rib cage), and clavicles (expanding the upper chest and shoulders).
- Slowly exhale, emptying the lungs. Gently squeeze the abdominal muscles at the end of the exhalation to squeeze out all of the excess air.
- Continue breathing this way for 5 to 10 minutes, focusing on the sensation of breathing.
Claire Diab is an internationally recognized yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on yoga including “Yoga for Firefighters.”