Inhale Exhale - Let it out!

11:34 AM Remy Maguire - Manifest the Best 0 Comments

There was a time when the most difficult part of yoga for me was the breathing. I thought I must be crazy considering it's something I do everyday and don't have to put much effort in! I found myself feeling unable to take good, deep, full breaths. I was anxious and not getting enough fresh oxygen in while holding on to the used up dirty air for too long. I needed to practice. It took some time and attention but the benefits have been outstanding. I am able to calm my mind and body in stressful situations must more easily and I can run further and faster than ever before.

As an avid exerciser and personal trainer, I feel we are very often too focused on moving, crunching, lifting, pushing and forget about the other side - the stretching, the lowering, the letting go.

Not matter how hard we try, through diet and exercise, through pushing our bodies boundaries, if we don't take time to exhale and let go of our old habits, our past selves, we can't fully move forward into the body and life of your dreams.

When you work up your daily sweat I encourage you to think about what's really happening. While you are gaining muscle and building endurance you are very importantly letting go of toxins, of extra energy, of anything emotional or physical that has been weighing you down. The quite literally can have a huge effect of getting rid of those pesky pounds. You've got to let them go!

The follow information on breathwork comes from Dr. Monica Myklebust, M.D. Thanks, Dr. Monica! Try some of these techniques today and see which ones work for you. Here's to giving something we naturally do all day to live even more strength and power.

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There are many breathing techniques presented by wise men and women from various disciplines. In some techniques you breath in through the nose and out through the mouth. When exhaling in this fashion, touch the tip of your tongue against the inside of your upper teeth and gently rest it on the ridge of tissue where the palate meets the teeth. Pursing your lips may facilitate exhalation. In other techniques you breathe in through the nose and out through the nose. Some techniques simply simply on following the breath while others promote playing with or controlling the breath. All breath work in thought to improve one's sense of well-being. This may be achieved through the relaxation response and activation of the parasympathetic nervous system. Breathwork also integrates the musculo-skeletal structures with the nervous system and activates the diaphragm thus improving lymph drainage and circulation. it facilitates a more efficient removal of toxins. These exercises are useful in the treatments of sleep disorders and anxiety. Some exercises may be used to increase mental awareness. The greatest benefit may come from the simple act of taking time to focus on oneself and the prospect of optimal health.

Below are some breathing techniques. it is recommended that these be practiced daily. Start slowly, practice only a few minutes a day and then work up to several minutes twice day as time permits. It is recommended that you find a quite place to practice, sit comfortably with a straight back, gently close your eyes or keep them open. Keep you belly soft d allow your abdomen and chest to rise with inhalation and fall with exhalation.

Following your breath

Sitting quietly, draw your attention to you breath. As outside thoughts enter your mind, acknowledge them, and ask them to leave. Do not try to control your breath, but focus on increasing your awareness of the breath. This may be used to initiate meditation.

Relaxing breath

inhale through your nose and exhale through your mouth. Practice this a few times to get the feel of it. Then exhale completely to empty your lungs. inhale to a count of four. Hold your breath for a count of seven. Exhale slowing to a count of eight. Repeat this cycle four times, and not more than eight. This may be used to decrease anxiety, to induce relaxation and sleep.

Letting yourself be breathed

Begin by observing your breath. Now imagine that each time you inhale, you are not doing it; the universe is blowing positive breath into you. Each time you exhale, the universe it withdrawing negative breath from you. This is especially effective as a sleep aid.

Slowing and deepening your breath

Begin by observing your breath. Then focus on making your breaths deeper and slower. Do this for a few cycles and observe how your hear rate and emotional state are affected. This is a great practice during cardio sessions to sustain longer, more challenging paces as well as reap the emotional benefits.

Belly breathing

Inhaling push your belly out against your hands which rest on your lower abdomen. Exhaling, push your belly in against your back. Start with exaggerated movement which will eventually become natural.

Square breathing to activate the parasympathetic nervous system

inhale through the nose for a count of three, hold for a count of three, exhale for a count of three, and stay empty for a count of three. Gradually increase to a count of five. Start with three repetitions; gradually increase by one repetition every two weeks to a maximum of three minutes.