| I taught a power yoga class last week and after class | | | | (in seconds) and if they are deep and relaxed. Notice if |
| a new student approached me to say she never | | | | your belly expands with each breath or if only your |
| realized how shallow her breathing was. She knew | | | | chest rises. |
| she was under a lot of stress but when she focused | | | | Have an open mind and try some breathing exercises; |
| on her breathing she realized how she was holding | | | | you will feel more relaxed. Some people have difficulty |
| everything in. | | | | slowing down enough to feel the benefit. It takes some |
| Either consciously or unconsciously we constrict our | | | | practice sometimes. Stay with it and keep trying for a |
| breath when stressed. With repeated stress or an | | | | few minutes at a time. If your mind wanders and |
| unconscious reaction to breathe in a shallow manner | | | | thoughts and stressors come in to your mind, keep |
| we develop the habit of shallow breathing. Simple | | | | bringing your focus back to your breathing. |
| survival can be obtained but does your breath revive | | | | If you watch a baby breathe, the belly rises and falls. |
| you? Do you feel the vitality that bringing fresh oxygen | | | | This is natural breathing, using the lungs as they were |
| into your body can provide? | | | | intended. By using the full capacity of your lungs you |
| Practicing breath controlling exercises regularly will | | | | can release toxins, and increase your respiratory |
| alleviate some of your stress. Then you will see | | | | health. Children breathe naturally and have infinite |
| improvements in clarity and production when you do | | | | energy. If we can gain even a little more energy simply |
| set your mind to work. Less stressed and more | | | | by breathing more efficiently, isn't it worth a try? |
| productive you ask? | | | | Try this gentle breathing exercise and see how you |
| If you can slow your thoughts down by slowing your | | | | feel after. Give yourself 5 minutes and have an open |
| breathing down ~ you give your brain a rest. When | | | | mind. |
| you go back to work you feel rested and alert. | | | | Lower Belly Breathing |
| When you are stressed, your muscles tense, so you | | | | I will sometimes start a gently yoga class with this |
| naturally tense up your breathing. Breathe in a | | | | breathing exercise to bring focus into the body. |
| practiced manner to control the tension, then your | | | | Lie on your back on a yoga mat or foam exercise |
| body can relax and hopefully when you return to | | | | mat. Bend your knees with your feet flat on the floor |
| unconscious breathing your breaths will be fuller. It's | | | | or you can place your lower legs onto a chair. You |
| easy to see why stress can cause headaches, | | | | want your spine to be straight and comfortable. The |
| back-aches, rapid heartbeat, insomnia, fatigue and | | | | shoulders should rest comfortably on the floor and |
| many other symptoms. | | | | your neck should be comfortable so use a small pillow |
| In a stressful situation your body sends out a chemical | | | | under your head if needed. Place one hand on your |
| called 'cortisol'. Cortisol gives you an adrenaline rush so | | | | belly and one on your chest. |
| that you can escape from a fight or flight situation. | | | | Breathe normally and simply notice which hand rises |
| Have you heard of people lifting something extremely | | | | and falls. |
| heavy because a loved one is stuck under it - like a | | | | Exhale. Inhale into your lower belly and allow it to fill |
| car? That is the effect of cortisol. | | | | with air like a balloon. As you exhale, bring your |
| But if you have a lot of stress in your life your body | | | | bellybutton in towards your spine and let all the air out |
| sends out too much cortisol too often and this can | | | | of your lungs. Take a few breaths like this. |
| lead to health problems that can include heart disease | | | | Next, try to breathe into both the upper and lower |
| and high blood pressure. Breathing exercises can | | | | parts of your bell evenly. Imagine a tray resting on the |
| alleviate some of your stress. | | | | front part of your body with a glass of milk on it. Try |
| Have you noticed in the mountains or by the ocean | | | | not to spill the milk. |
| the air is easier to breathe? It is believed that these | | | | Now breathe normally and count in your head how |
| places have more prana (life force). All of nature holds | | | | many seconds it takes you to inhale to full capacity, |
| life force. Since there are less man-made objects to | | | | then do the same with your exhale. On your next |
| disrupt the life force in these areas, the prana flows | | | | breath, try to make it longer. Continue to make your |
| naturally. | | | | breaths longer with each repetition. Notice if there is a |
| Pranyama is the yogic term for the practice of | | | | pause between your inhale and exhale. |
| controlled breathing. "Prana" means life force or | | | | By focusing completely on your breath, your body |
| energy. Every living thing in the universe contains some | | | | relaxes into a meditative state. This is stress relieving in |
| form of life force. "Ayama" on the other hand means | | | | itself. |
| to lengthen. So breath lengthening or controlling is sort | | | | When you are ready, begin breathing normally with no |
| of the American version of pranyama. | | | | control. Allow your inhale and exhale to flow naturally |
| Conversely it might be easier to breathe in those | | | | without thinking about it ~ but simply listen to it. Feel |
| areas if you work in a different environment. If you are | | | | your breath coming into your body and then going out. |
| by the sea or on a mountain you might be away from | | | | Roll onto your right side into a fetal position. Allow your |
| your work, which is another great reason to breathe | | | | spine and your shoulders to round comfortably. Use |
| easier. When you are away from work you should be | | | | your left hand at your heart center to push yourself up |
| trying not to stress about it, i.e. not thinking about it. So | | | | into a seated position. Keep you breathing slow and |
| let's make use of the two ideas and incorporate them | | | | relaxed for a few breaths before you stand. Then |
| into your life. If we incorporate stress relieving yoga | | | | open your eyes and see how you feel. |
| breathing into our lives we can reduce our stress | | | | Avoid jumping up from this relaxed state as you might |
| regularly - not just when we are vacationing. It's easy | | | | be a little light headed. It is like jumping out of bed when |
| and it's free. | | | | you are in a deep sleep. |
| On the other side of the coin let's bring some | | | | If you have an open mind and try this exercise, you |
| awareness to your body. To determine if your | | | | can't avoid feeling more relaxed. Some people have |
| breathing habits are affecting your vitality ask yourself | | | | difficulty slowing down enough to feel the benefit. It |
| some easy questions, but be honest with yourself. | | | | takes some practice sometimes. Stay with it and keep |
| How is your breathing? Is it shallow? Take a look inside | | | | trying for a few minutes at a time. If your mind |
| your body. Close your eyes and focus on your | | | | wanders and thoughts and stressors come in to your |
| breathing. Notice if your breaths are the same length | | | | mind, keep bringing your focus back to your breathing. |