The founders of the Benedictine nuns caught some echo of this truth when, by a rule of their order, no sister among them is permitted to wear a frown upon her brow. And the placid-faced sisterhood evidence in their sweet expressions the close relation between the exoteric and esoteric of our natures; the reflex action between the physical and the spiritual entities of our being.
Art of Breathing.
There are a few general points that may be given here to the improvement of many little habits that unconsciously enslave us and to the "letting go" of the "officious personal endeavor" that we make, as it were, to hold ourselves together—never believing that nature is more capable of the task. After the decomposing exercises comes the practice of one of the first Delsartean axioms: "Control at the center, freedom at the extremities." Without this control the newly acquired flexibility will be weak and affected.
To obtain this control the art of breathing must first be acquired. To do this properly the chest should be inflated and thrown forward by the action of the diaphragm and held as the most prominent part of the body; a position too often usurped by the inferior abdomen. The same motion which throws out the chest should draw in the lower part of the trunk, hanging it from the curve of the spine. In the proper attitude for good breathing the hips turn slightly inward and the chin goes back, but not up. There should be no effort to throw back the shoulders. Take care of the chest, and the shoulders will take care of themselves.
Position of the Shoulders.
Mrs. Edmond Russell says she would "like to make a call that would reach every man and woman in the country. 'Lift up your shoulders.' When one says this nine-tenths of them stiffen at the neck, throw themselves backward and project the body below the waist, the whole figure out of line. No, you should get the poise of a Greek goddess." Lift the chest, with the shoulders down, until it is on a line with the toes. This throws the extension on the center of the body where it should be. The heart and lungs now have full play. Close the lips; draw in the air through the nostrils, using the muscles below the diaphragm as a bellows, until the pressure against the ribs has a bursting sensation. Keep this tension firmly and steadily as long as you can; then slowly and gradually let the breath out through the lips. If you wish to sing, or recite, or even to talk, see what power is at your command.
"Try this breathing, inspiration, retention, expiration—these three movements—at night before you go to bed, when the body is free; in the morning before you dress. When you walk take in great, glorious lungsful of air until full, or deep breathing becomes a habit. Believe me, breathing properly is a certain cure for nervousness, shyness and embarrassment."
It gives command and freedom of motion, a sense of power. Keep the lips closed and breathe only through the nostrils. This is a most important fact to remember, and should always be impressed upon children. The cold air should never be taken directly into the lungs as is the case when it is inhaled through the parted lips. Children, as well as grown people, should learn to keep the mouth closed during sleep; this would prevent many lung diseases, the disagreeable habit of snoring, and the vacant, inane expression produced by an open mouth.
There is no better exercise to acquire a good habit of breathing than reading aloud. Try how much can be read easily, without strain, upon a single inflation of the lungs. Never gasp, catch up, or piece out a breath. "You may add years to your life by the simple act of breathing." Every public speaker knows, or should know, the feeling of repose and self-possession that comes over him as he calmly, silently, faces his audience long enough to draw three of these deep, full breaths. Nervousness has vanished; he and his audience have had time to become acquainted, and, having command over himself, he is able to command the minds of those before him.