As we enter Autumn, TCM teaches us that now is the time to turn inward, to finish projects started in summer, to process emotions, and to get our bodies ready for winter. Autumn is associated with the lungs and intestines- the lungs are more susceptible to illness as the weather changes, and the intestines are associated with letting go of stored emotions. By practicing lateral breathing, these organs that are responsible for digestion, elimination, and immune support can be encouraged to function better because they will have room created between them and fresh blood flood to nourish them.
In the heat of the summer, our bodies experience dampness, and eliminating this dampness, especially related to the spleen, is essential to maintain health as our bodies adapt to the season change. Since the spleen fights off colds and infections, which tend to affect the body more in the colder months, supporting the organs responsible for immunity becomes essential to staying healthy. Through lateral breathing, these organs are stimulated with oxygen-rich blood, carrying nutrients directly to them so they perform their best.
What is Lateral Breathing?
Lateral Breathing is a technique used to create more space for blood and oxygen to reach important organs and tissues within the body, going deep to open up spaces that people may not even realize have become constricted. This exercise is so beneficial because it allows the diaphragm to fully expand. If not used properly, like any muscle, the diaphragm can waste away, further limiting the benefits of deep breathing. But, when done right, lateral breathing can bring the diaphragm back to life.
This technique is also beneficial for internal organs like the stomach, spleen, and pancreas, which are tucked up under the rib cage. The gallbladder and liver are close by, and the spaces between each organ are tight. If the rib cage is tight, it can choke out these other organs that digest and metabolize food for energy. By breathing to fully expand the diaphragm, the ribs are opened up, creating more space around the organs, which allows more oxygen rich blood to flow into those organs.
How to Lateral Breathe
Lie on your back on a flat surface and bring your knees up (keeping your knees up is crucial). If your knees are down, the diaphragm will be constricted in such a way that it will be unable to fully expand, which is the whole intention behind lateral breathing
Place your left hand on the left side of your belly, covering your ribs, and hold firmly
Begin to breathe down into the belly, like in Belly Breathing, but this time direct your breath to expand the left side out, or laterally. Use your hand as a guide as to how much that area expands
This exercise goes deeper than just feeling your lungs expand and ribs rise and fall, you want to feel the relaxed muscles of the ribs rising and falling due to the internal pressure of the breath.
This area of expansion might not have been used for some time, so this technique takes practice
It is important to take in more air than usual
Repeat the same process on the right side
Full Lateral Breathing is a combination of left and right breathing, and requires even more air intake. As you practice, keep holding the left and right sides to feel which area is tighter, or if it is difficult, remain calm while breathing.
Reconnecting with your Intestines
The intestines are 5+ feet of winding tissue that process food waste, and in all the twists and turns, waste can get stuck and stored. The intestines also are intrinsically connected to stress and emotions, and so it is important to allow this organ to relax, which can be done through lateral breathing. Becoming physically stressed or emotionally upset can cause your breathing to stem from the chest instead of downward into the lower ribcage and diaphragm. This constricts the twists and bends of the intestines and colon, making it very difficult to have a smooth bowel movement.
By laterally breathing with the unwinding technique, the twists and bends of the intestines and colon soften and unravel, allowing for stored materials to pass through and be eliminated from the body. Relaxing the intestines and colon is a direct way of processing emotions and stress.
Using Lateral Breathing to Connect to the Intestines
Lie on a comfortable surface with your knees up, and keep your shoulders and elbows relaxed, with your left elbow on the floor
Find the soft place between the bottom of the left rib cage and the top of the left hip bone
With both hands, alternately use your fingers to gently press into your skin, massaging and loosening the area
Move down towards the pubis, but not as low as below the navel
Repeat the same thing on the right side, starting below the right rib cage
After the area below the right rib cage is loose, work across the center to the left rib, and down to the left hip again
Now place your hands at a spot halfway between your right hip and navel, and massage until you feel it loosen
Then, connect all areas by moving from the lower right side, up to the right rib, across, down the left side towards the left hip and pelvis. Repeat as many times as it takes to feel the muscles loosen
This technique can be uncomfortable at first, particularly on the right side, but as you continue to unwind, it should become more comfortable
Stimulating the Digestive Organs
Lateral breathing can help make contact with the digestive organs that are tucked deep internally underneath the rib cage. Though they are too deep to make direct contact with, they can be stimulated internally by the diaphragm. This encourages the delivery of oxygen rich blood to these organs, expands the space between organs, eliminates waste and emotions, and makes room for supportive nutrients to be delivered in the fresh blood. The enhanced blood flow stimulates digestive and immune functions within your body.
Using Lateral Breathing to Stimulate the Digestive Organs
Starting on the left side, place your left hand on the left rib cage, and use all 4 fingers of the right hand to massage the area just below the ribs, just left of the center
Work the area for a while to really feel if there is any pain or discomfort
Move your hand all along from the bottom of the breastbone down to the last rib on the side. This area will feel similar to the area worked for the intestinal and colon lateral breathing, but this technique goes deeper to work the stomach, spleen, and pancreas
After a big breath, on the exhale, sneak your fingers up under the ribs and hold them there. Then, inhale and feel the ribs expand outwards. Exhale again, keeping your fingers in the same spot. Repeat this several times
Next, without pressing on the ribs, move your fingers downward to coax the tissue towards the navel, and repeat this until you feel the rib tissue soften
Repeat this technique on the right side to contact and clear the liver and gallbladder
Pay attention to how the tissue and skin feels, if there is pain or discomfort, and be gentle with yourself. Pay attention as well to how other parts of your body react, or if you feel any surges of energy anywhere
Resources
Cavaliere, Stephen and Post, Allison. “Unwinding the Belly: Healing with Gentle Touch.”
Odell, Megan. “Moving into Autumn with Traditional Chinese Medicine”. Retrieved from https://ncim.org.uk/moving-into-autumn-with-tcm#:~:text=Within%20TCM%2C%20Autumn%20is%20the,to%20weather%20this%20seasonal%20change.
Sonmore, Steven. “Enjoy the Energy of Fall: Autumn and Traditional Chinese Medicine”. Retrieved from https://www.acufinder.com/Acupuncture+Information/Detail/Enjoy+the+Energy+of+Fall+Autumn+and+Traditional+Chinese+Medicine.
“TCM: Understanding The Role Of The Lungs”. Retrieved from https://www.euyansang.com.sg/en/tcm%3A-understanding-the-role-of-the-lungs/eystcmorgans4.html.
“How to Nutritionally Adapt to the 3 Stages of Fall With Traditional Chinese Medicine”. Retrieved from https://www.eacuwell.com/blog/traditional-chinese-medicine-stages-of-fall.