Breathe yourself well. Learn the top 4 breathing techniques for stress.
Happy Saturday. Here we on day 5, counting down to Thanks Giving together with tips, treats and techniques to help us experience the best holiday season ever.
How many times a day do you stop and take a big deep breath in and big deep breath out. Do you breathe from your belly/abdomen? Are your breaths short and shallow or deep from your belly?
We don’t pay attention to our breathing. We think it is something that will always be there for us and we don’t take any notice of how we breathe and when we breathe.
Pay attention to your breath. Sit quietly and focus on your breath. Focus on the breath in and then on the breath out. Notice where you are breathing from.
1. Focus Breathing: Try this…Breathe in 12345, hold 12345, breath out 12345. Repeat.
2. Prana Breathing: Sit somewhere comfortable and for a count of four breathe in, then exhale for a count of four (Breathing through your nose). This is basic Pranayama breath. When you practice this breath, you will be able to move the counts up to six or eight per breath. This will calm your nervous system and reduce stress and anxiety.
3. Head to Toe tension relief: Find a comfortable place to sit. Close your eyes and focus on tensing and relaxing your muscle groups for 3 to 4 seconds each. Let’s start with tightening the toes and letting them go. Now the feet – stretch and tighten and let them go. Move up to the knees, quadriceps (thighs) tense and relax. Now move to the glutes, chest, arms, hands, fingers, neck, jaw and eyes. Maintain deep, slow breaths as you tighten and release. You can do this technique at your desk, at home or on the road. Be cautious: If you are holding the breath and you feel uncomfortable or dizzy, please stop. Bring down the counts you hold the breath to 2 or 3 instead of 6.
4. The Nostril Breath: Find a comfortable place to sit and hold the right thumb over the right nostril and inhale deeply through the left nostril. Once you inhaled, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.
When you doubt, and despair comes into your life, focus on your breath. Take a few moments and inhale deeply and hold it. Notice as you exhale how quiet and calm things become.
A few moments of breath awareness and listening to your heartbeat will bring you closer to your inner being. The life force within you. You are connecting to the highest power – connecting to God. Have a wonderful Saturday.
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