Posts In: learn to breathe

Fall Back to School

August 8, 2018

Sarajean assist.jpgSeptember is back to school month.  That means a lot of changes.  Different schedules have to be put in place, more traffic and cars are on the road and that time we had to play, take a day trip or go to the movies is scheduled with activities, homework and the onset of the holidays.  So how can you keep the easy spirit of summer and carve out time for yourself as your whole life changes tempo?

Well, it’s not just kids that have to go back to school.  Us adults could you use the education as well.   One of the best ways to keep your mental acuities is to keep learning, studying and growing your knowledge in ways that interest you and broaden your horizons.

Where can you find a class or workshop on various subjects that doesn’t cost a mortgage?  The first place to look is actually not you tube or the internet but your town.  Many towns have a park and recreation department that provide various classes ranging from foreign languages, computers, cooking, art and even exercise classes.  As we age it can get harder and harder to meet people and create connections and companions around activities that interest us.  We can get isolated and the internet won’t help break through loneliness.  That’s why when you engage in your community you can meet people who have similar interests and are close by therefore after the course is over you could meet up for lunch or coffee.

Also you may want to branch out to your local community college.  They generally have lots of classes that pertain to personal development that won’t end up in a degree, unless you want that of course.  There are arts annexes and organizations that hold classes in painting, photography, sculpture, writing mixed media etc.  You can check museums or science centers that may be having lectures or workshops in conjunction with specific exhibits.  You can even look at your local yoga studio for classes or workshops in yoga, meditation, essential oils and to make a bigger commitment you can enroll in a 200hr yoga teacher training even if you already know you may not want to teach.

Sure we may have to do additional education for our job to keep up with trends but it is also important to find new things to learn that peak your interests and help you become a well rounded human being and a fountain of information.  Then when the details of what we’ve learned have faded into the background we will still have good friends with similar interests.  And that can last a lifetime.

 

For more information on workshops and teacher trainings with Justine at Fuller Yoga in either Glastonbury  or West Hartford please visit www.fulleryoga.com

How to Breathe

February 13, 2013

One part of living healthy is knowing how to breathe well. When we feel stressed anxious or even lethargic it can make our breathing shallow and labored.  We limit the oxygen to the brain and short circuit our ability to handle stress.  That’s why knowing how to breathe deeply is so important.  Before we begin notice how you feel right now.  What is your general mood or temperament; grumpy, sad, happy, stressed?  Do you want to change your current feeling to one of being present and calm? Then let’s begin.

Sit tall right where you are, close your eyes and notice your breath.  Is it shallow or deep?  Do you feel it in your chest, back or belly?  Are you breathing more through your nose or mouth? No judgments just notice.  Now that you’ve recognized your normal breathing patterns I’m going to teach you how to breathe more deeply so you can access your vital life force and feel less stress.  This breathing technique is called Durga Breath or 3 Part Breath. 

 Place your left hand on your belly below your navel. (It should be your left hand because it represents the feminine and nurturing oneself as you are about to do right now.)   Now place your right hand on your chest.  Inhale through your nose sooooo deeeeeply that your hand moves out, feel the breath expanding your belly; once you feel your belly expand take a little more air into your body hold it for a moment; now slowly exhale through your nose.  On your next breath take the air into your belly and then let it expand out to your ribs.  Feel the ribs expanding out like wings. When you are full of air slowly exhale through your nose.  This may take a few rounds of breathing to really get familiar with breathing this deeply but when you’ve mastered it you are ready for the third part.  Take breath into your belly feeling your left hand get pushed out as you did before then into your ribs and finally into your chest.  You will feel your right hand rise with the breath.  As you exhale your chest will relax your ribs will descend and your belly will come in.  With your eyes closed repeat this at least 5-8 times.  If you experience the desire to yawn honor that and let yourself yawn. 

This Durga Breath is great because (1) more air is taken in to the lower lobes of the lungs which have a larger capacity than the upper lobes; (2) the diaphragm acts like a second heart. Its piston-like movements expand the base of the lungs, allowing them to draw in more venous blood- this increase in the venous circulation improves the general circulation; (3) the abdominal organs are massaged by the up and down movements of the diaphragm; and (4) low breathing has a beneficial effect on the solar plexus, a very important nerve center which educes relaxation.

Now how you are feeling?  Did it change?  How and in what ways?  Remember breathing is free so use this deep breathing to manage stress and create more health.  Practice Often.

Live Simply and Wisely,    

Justine

If you have questions or comments I would love to answer them email me at info@fulleryoga.com

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