10 Body Sense
JUST BREATHE
It is reported the average human uses
only 25 percent of their breath capacity.
By simply supporting improvement in the
efficiency and capacity of your breath,
you can begin to heal all areas of your
physical body. Movement, by way of the
breath, supports life.
Since 2000, Cindy Williams, LMT, has been actively
involved in the massage profession as a practitioner,
school administrator, instructor, curriculum developer, and
mentor. She maintains a private practice as a massage
and yoga instructor. Contact her at cynthialynn@
massagetherapy.com.
EXHALE-CRUNCH BREATHING
This technique stimulates the cisterna
chyli, which supports lymph movement
from the lower extremities. This exercise
is typically done while lying down; it can
even be incorporated into your massage
session, while you're lying face-up on the
table.
1. Begin by taking slow, deep breaths into
the belly.
2. On your exhale, "huff" the air out (as if
you are blowing out birthday candles)
while simultaneously lifting your head
and shoulders off the table in a slight
abdominal crunch.
3. Release and return back to the floor on
the inhale.
4. Repeat up to three times.
HA BREATHING
This is a Hawaiian breathing technique
used for increasing vital energy while
relaxed, as well as enhancing healing
work during bodywork sessions. It can be
done seated or lying down. The key to this
technique is to make the exhale twice as
long as the inhale.
1. Begin breathing slowly in and out
through the nose, directing the breath
into the belly so that it moves outward
like a buddha belly on the inhale and
deflates on the exhale.
2. After two or three simple breaths and
at the end of an exhale, inhale to a
count of four seconds.
3. Allow a short pause.
4. Exhale through the mouth while
making an extended sound—
"Haaaaaa"—to a count of eight.
5. Allow a short pause.
6. Repeat 3–5 rounds.
Resources
Russo, Marc A., Danielle M. Santarelli,
and Dean O'Rourke. "The Physiological
Effects of Slow Breathing in the
Healthy Human," Breathe 13, no. 4
(December 2017): 298–309, https://doi.
org/10.1183/20734735.009817.
Surging Life, "Ha Breathing Technique: Ha the
Huna Breath of Life Infuse with Energy,"
accessed June 2021, https://surginglife.com/
ha-breathing-technique-ha-the-huna-breath-
of-life-infuse-with-energy.
Tucker, Lindsay, "How to Practice Sama Vritti
Pranayama (Box Breathing)," June 27, 2019,
www.yogajournal.com/practice/sama-vritti-
pranayama.
