The Ultimate Guide to Sex and Disability by Miriam Kaufman Read Free Book Online Page A

through the efforts of the diaphragm, a thin, domed muscle that stretches under the lungs. When the diaphragm flattens, it pulls down, making the pressure in the chest less than that in the atmosphere, so air flows in. We also have "accessory" muscles that can help us breathe in, though we don't use them as much. When the diaphragm relaxes, it goes back to its dome shape and air flows out of the body. Breathing in (inhalation) takes muscular effort, while breathing out (exhalation) is a result of relaxation. Air flows through the nose or mouth and into the trachea, a large tube that splits into two smaller tubes (bronchi) that take air into the lungs where

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    diaphragm
    Illustration 1. Respiratory System
    it ends up in little air sacs (alveoli). Oxygen from the sacs goes into the bloodstream, and waste products in the body, like carbon dioxide, go into the alveoli and then leave the body during exhalation. We breathe more heavily when we need more oxygen.

    When practicing with the breath, it is always easier emotionally to play with the exhalation, as it is a relaxing breath. If you find yourself feeling distressed, concentrate on breathing out, and try to gradually lengthen your exhale.
    Breathing is something our bodies usually do involuntarily. Most of us have at least some control over when to breathe, when to make noise (talking or otherwise), and when to exhale. We go through our days not using this control, instead just letting it happen. This is a good thing, in general. By breathing automatically, we free ourselves to do other things. But it can be helpful to learn to take control of your breath.
    Find a place where you can be comfortable. Try different positions and find one in which you are minimally distracted by your body. You may want some cushions to prop you up. Your position should be as symmetrical as possible, so if you can't sit, it is better to lie on your back than on your side. Close your eyes if you wish. Breathe normally and observe your breath. Count the seconds it takes you to breathe out. Slowly extend the exhalation. How do you feel when it takes longer? What if you pause between breathing out and breathing in? Then do the same with inhale. Count the seconds your inhale takes and then extend it. Try holding your breath at the end of the inhale. Do you notice a change in the way any part of your body feels (toes, ears, anywhere)? This is enough for a first effort.
    The next time you try this, do the same things and then experiment with sound. Most of the sounds we make (moaning, talking, singing, yelling) come from our vocal cords at the top of the trachea. We also make some quiet noises (like whispering) by moving air around the back of the throat, through either the nose or the mouth. What sounds can you make breathing through your nose, then your mouth? How soft a noise can you make? How loud? Do each of these things slowly and make mental notes on how they feel. Now do the same thing with your vocal cords, trying out kinds of sounds. The next time, start playing with your inhale and exhale again, then explore the differences with breathing through your nose or mouth. You can breathe in through one and out the other, then switch.

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    Now try to imagine that you are sending the breath to different parts of your body. You can imagine it flowing to your head, your fingers, your genitals, your toes—to any part of your body, whether or not you have feeling in that area.
    Take a Tour
    You don't need to be able to move or to control your movements to take a tour of your anatomy. If you are lying down with your eyes closed, no one will even know you are awake. All you have to do is devote some time to focusing on one part of your body through your thoughts and your breath. Try not to make this "one more thing that you are required to do in life." Stop whenever you need to. Even five minutes can be used