Breathing For Stress Release and Rejuvenation
Conscious Breathing is one of the best ways to lower stress in the body. Breathing deeply sends a message to your brain to calm down and relax.
Breath is FREE and reduces stress, anxiety, improves your lung function as well as the way you view yourself and the world.
Here are a few breathing techniques for you.
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If you are new to conscious breathing, start out with 2 minutes twice a day and work your way to 10-30 minutes a day - or more. Before you know it your body will be telling you it’s time for a breathing break and 10 minutes will go by quickly!
It’s up to you to decide if you’re ready to take the time for loving yourself. We as women tend to look after everyone else before ourselves. It’s time to take control!
Let Your Inner Light Shine!
For all three of these pranayama (breathing) practices find a comfortable place to sit with your spine straight. It could be on a chair or on the floor. Listen to soft relaxing meditation music if that resonates with you.
Take a moment to settle down, letting go of anything that happened earlier in your day or what you have going on later. I promise you, those thoughts will be there for you when you are done with your breathing session…..and most likely will not seem as important.
Full Diaphragmatic Breathing - Inhale filling your lungs up completely. Feel the expansion in your, chest, ribs, back and abdomen. On the exhale gently release the breath starting from your abdomen working your way upward. As you do this, lift the pelvic floor, gently pull the abs in and up releasing all the stale air. Letting go of what no longer serves you.
You can visualize inhaling love, light, healing energy and on the exhale let go of what no longer serves you. Or add your own mantra or prayer.
This breath can be done the opposite way. Inhale fill the abdominal area up and then expanding the ribs, chest, back and on the exhale release the breath from the chest to the abdominal area. Again, lift the pelvic floor, gently pull the abs in and up releasing all the stale air from the chest downward. Letting go of what no longer serves you.
Continue for 2 - 11 minutes
Sitali Breath is a cooling and calming breath that helps support the nervous system. It can soothe and restore any imbalances in the body. Curl the sides of your tongue and breathe through your curled tongue, exhale through the nose. Continue for 2 - 11 minutes. Do the visualization from above or your own.
Alternate Nostril Breath
There are numerous Alternate Nostril breathing techniques. Here’s one of them.
Close your right nostril with your right thumb inhaling through the left nostril. Close your left nostril with the right ring finger as you exhale through the right nostril. Keeping your left nostril closed inhale through the right nostril, close the right nostril with your thumb and exhale through the left nostril. These are long deep breaths and if you choose to you can suspend the breath both on the inhale and exhale for a few seconds. This is 1 round. Repeat and continue for 2 - 11 minutes.
The benefits of alternate nostril breathing are it calms the nervous system promotes balance, reduces stress and anxiety.
I would love to hear about your experience with these breathing techniques.