Dolphins sleep with one eye open.
It’s not that they are inherently suspicious creatures. Actually, they are quite lovely in their social engagement, curiosity, and self awareness. Considered the second smartest animal in the world (humans being the first), they have the capacity to communicate through language, plan for the future, and solve complex problems.
Unlike humans, for whom breathing is an autonomic (automatic) function, dolphins must consciously decide to breathe.
If dolphins entered fully into unconscious sleep, they would fail to breathe and thus drown. Given this vital need for conscious control of their breathing, dolphins only let one half of their brain sleep at a time.
They enter unihemispheric sleep when closing the left eye as the right half of the brain sleeps.
This allows the left hemisphere to take charge of breathing and be alert for dangers in their environment. While alternating sleep between hemispheres, dolphins swim very slowly or rest motionless on the water’s surface. This way they get the rest they need without ever losing consciousness.
Dolphins are not only bringers of joy and delight, they are expert practitioners of mindful breathing.
Yogic technology, mind-body medicine, and spiritual traditions recognize the value of conscious breathing.
Aside from countless research studies, your own personal experience will reveal the benefits. Engaging a mindful, relaxing breath pattern restores balance at all levels of your being. As you breathe, you’re detoxing the stress chemicals, negative thought patterns, and escalated emotions. Calming the mind, increasing mental focus, organizing your brain-body communication, and clearing energetic channels. Priming you to move into a quiet meditation or move through your day aware and in balance.
You can act like a dolphin any time you consciously observe and control your breath, strengthening your awareness of the mind-body connection.
Whether you engage mindful breathing to decrease stress, enhance your mental focus, or lower your blood pressure, your body will thank you. These simple practices, so easy to master, have tremendous health benefits. Such as rejuvenating the nervous system, improving digestion, easing pain, supporting respiratory functions, and increase immunity.
Perhaps your newfound sense of ease, increase in energy, and surge of pleasure inducing chemicals will be enough to motivate a daily practice.
Emphasis on daily and practice. When you’re in the middle of a crisis and your hair is on fire, that’s not the best time to begin your training in dolphin breathing. A daily practice builds your “breathing muscle” so that you can get to it quickly and with ease when needed.
With enough practice, this beneficial habit of taking a deep breath may even wake you out of your anxious sleepwalking through the day.
The next time you need to interrupt the fight or flight stress response, get conscious and choose a breathing practice. Immediately. Breath techniques are also very beneficial partners for the tend and befriend stress response and the challenge response.
Did you know that there are more stress responses than just fight or flight?
And that if you perceive stress as positive rather than detrimental, it doesn’t have the same debilitating effect on health, mindset, and longevity? Head to my Free Resource page to grab The Self Soothe Strategy. More on all of that in my PlayBook and a nice relaxing HeartBreathing practice to download (and master!).
Here are a few breathing practices designed to invite a state of deep relaxation, mind-body harmony, and enhanced mental focus.
Box breathing or the 4-4-4-4 breath is easy to practice.
Count to 4 with a slow inhale, hold for a count of 4, exhale slowly for 4, and hold for 4. Repeat. Be gentle with the holding of the breath. It isn’t a rigid holding, just a chance for your body to replenish oxygen, giving your organs and tissues a much needed oxygen boost.
The 4-7-8 breathing practice is based upon an ancient yogic practice.
It’s helpful to place the tip of the tongue on the roof of the mouth behind the front teeth throughout this practice. Begin with an exhale through the open mouth, letting the air go out in a “whoosh” sound. Breathe in through the nose for a count of 4. Hold for a count of 7 (relax). Exhale slowly through the mouth, choosing for a count of 8. You may work up to this pattern, so begin with whatever count you need and extend it with practice.
Alternate nostril breathing is another yogic technique that induces relaxation, clarity, and harmony throughout the body.
There are a few varieties with this technique and you may want to explore this with a quick Google search. At first, this may feel a little awkward, but it is definitely worth the practice.
Finally, my go to favorite involves taking 9 Self Regulating HeartBreaths.
Crossing your palms and resting them on your heart, you take 3 breaths. This is a “HeartBreath.” Just noticing how your body breaths you. Switch palms and repeat. Again, switch palms and repeat. 9 HeartBreaths brings your heart rhythm into coherence and the enter body sings with the harmony that change brings.
The similarity between you and a dolphin is that you both have a choice.
You can continue to breathe even when you’re unconsciously stressing through your day. You won’t die. But, you won’t live the fullness of what life has to offer when you allow your body to hold tension, diminish health, and reduce mental capacity. When you don’t breathe mindfully and in a relaxed state, you may move further down that intelligent animal list.
Don’t let the other intelligent species (crows, pigs, and chimps) sneak up on you. Breathe like a dolphin, enhance your intelligent body-mind system, and maybe, just maybe, leap a bit with joy.
Peace be with you and with all. No exceptions.
Dolphins, those #2 on the intelligent creature list, sure know the value of play! With all the stress of deadlines, to do lists, and multitasking of life, humans sometimes forget the value of playing a game with their friends. Scientists off the coast of Kauai and Maui have filmed dolphins and whales playing together. A dolphin swims onto the nose of a whale who then raises themselves slowly out of the water so the dolphin may “slide” down its back. Consciously breathing, playing with friends, and frolicking in the waters of life. Seems like we humans just got schooled.
Learn the one essential skill that allows you to face any challenge with confidence, sturdiness, and inner calm.
More than a technique. It’s a game changer.
As I climbed the hills in the Sacred Valley, every step was a prayer of gratitude. Pausing often to catch my breath in the high altitude, I drank in the beauty of the mountains, valleys, small towns, and roaming llamas.
It was a beautiful May day at Bryn Mawr College. I was looking forward to partaking in the annual May Day celebration at this college so infused with Welsh traditions.
Here’s a letter from my kid. She’s my favorite Difference Maker, but you’re also on that list. I hope you enjoy and participate if this calls to you.
Aspirational Dreaming. It’s a thing. Consider how many times you are presented with someone who does something truly amazing or simply appealing.
The New Year is upon you. Right on the tail of your full belly, busy schedule, and (hopefully) positive feelings about your world.
It’s dark and getting colder in much of the world. Inviting you to slow down, light your candles, warm your hands by the fire, and enjoy your time indoors.
